Yoga Practice Essentials: A comprehensive guide to the healing science of yoga 9798647998637

Table of contents :
Introduction
History and Philosophy of Yoga
Origins of Yoga
Ancient Texts on Yoga Philosophy and Practice
Modern Yoga Practice with Respect to the History of Yoga
The Science of Yoga
Anatomical Terminology
Systems of the Body
Skeletal System
Muscular System
Cardiovascular System
Nervous System
Digestion and Nutrition
Asana
Asana Practice
Asana Movement Instructions
General Guidelines for Asana Practice
Asana Yoga Poses
Standing Postures
Arm Balancing Postures
Forward Bending Postures
Back Extension Postures
Seated Postures
Spinal Rotation Postures
Core Strengthening Postures
Sun Salutations/Surya Namaskara
Yogic Prescription for Common Injuries
Pranayama
Process of Respiration
The Organs of the Respiratory System
Muscles Involved in Breathing
Pranayama Breathing Practices
Bandha and Mudra
Bandha and Mudra Techniques
Bandha
Types of Bandhas
Uddiyana Bandha
Mula Bandha
Maha Bandha
Mudra
Types of Mudras
Energy Systems of Yoga
Five Kosha Bodies
Chakras
Nadis
Marma Points
Mindfulness and Meditation
Mindfulness
Meditation
Sequencing
Vinyasa Krama
Class Format
Tips for Teaching Classes
Sample Class
Foundation Sequence
Whole Food Plant Based Diet
Carbohydrates
Fats
Proteins
Plant Based Calcium
Plant Based Meal Ideas
Acknowledgments
About the Author

Citation preview

YOGA PRACTICE ESSENTIALS A COMPREHENSIVE GUIDE TO THE HEALING SCIENCE OF YOGA ALEXA LANE

Copyright © 2020 by Alexa Lane All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests please email the publisher at the address below. ISBN: 9798647998637 For Free Audio Downloads of Alexa’s Guided Meditations and Yoga Practice Class, send a download request via email to [email protected] DISCLAIMER: The purpose of this book is to provide information for instructors and students on the subject of yoga. This book does not offer medical advice to the reader and is not intended as a replacement for appropriate healthcare and treatment. Always consult your physician or another healthcare provider before changing your diet or starting an exercise program. www.alexalane.com [email protected] Soma Samadhi LLC

Introduction Welcome to Yoga Practice Essentials! I’m honored to introduce you to the practice of yoga. I created this book to share the benefits of yoga and help guide new students and teachers. The book covers many of the topics I teach in my yoga teacher training programs. Specifically, the practice of yoga outlined in this book consists of yoga postures (asana), breathing exercises (pranayama), meditation, and energy healing. The exercises are fully illustrated with movement directions, anatomy, and purpose of each exercise. My focus is on proper alignment and using the exercises to support balance and healing in the body and mind. As you work with the exercises, it’s important to adapt the practice to your individual needs. Begin by creating a simple practice that works for you and suits your lifestyle.

My Background in Yoga I began my classical dance training at three years old and started dancing professionally at eighteen. Throughout my life, movement has been and continues to be a source of healing for my body and mind. I have always been an advocate for healthy living, exercise, and consuming healthy foods. A few years into my dance career, I started practicing yoga and meditation. I found the exercises calming and therapeutic. Additionally, beyond the physiological benefits, my creativity was enhanced. After I retired from dance performance, I earned my yoga teaching certification to share the practice with others. Currently, I continue to incorporate my background in yoga and exercise science into my performing arts and movement classes.

Benefits of Yoga The practice of yoga has many benefits. In simple terms, yoga practice aims to elevate the body, mind, and spirit. It’s an integrative practice that is rooted in physical health, mental clarity, unconditional love, and happiness. Yoga practice can be further understood as a form of somatic healing that can help alleviate trauma that is stored in the body and mind.

These practices help create a feeling of liberation and expanded awareness in the individual. Physically, the postures can help you increase flexibility, increase lean body mass, and become stronger. On a mental and emotional level, the practices of deep breathing and meditation have a calming effect on the nervous system and improve your well-being. Other benefits include: Increase in muscle tone Weight loss Injury rehabilitation Lower blood pressure Increase in bone density Lower heart rate Lower cortisol levels Improvement in sleep quality Relief from depression and anxiety

What You Need To Get Started You can begin practicing yoga at any time. All you need to get started is a clean and quiet space and a few yoga props. Take it slow to start. As little as 20-30 minutes a day can have a positive impact on your well-being. Yoga Props: Yoga Mat Block Yoga Strap Chair or Meditation Cushion

I have included a sample class within Chapter Eight to help new students get started. You are also welcome to download my complimentary guided meditations and yoga practice class through the links/email listed on the title page. I sincerely hope you enjoy this book and experience the grace and beauty these practices can bring to your life.

CHAPTER ONE

History and Philosophy of Yoga ORIGINS OF YOGA People have been practicing yoga for thousands of years. However, the specific date the system of yoga emerged on the planet is uncertain. To develop a deeper understanding of the origins of yoga, I recommend reading the ancient texts on yoga philosophy and practice. I highlighted a few of the texts below that are influential. The texts were written in ancient Sanskrit and have been translated into many languages. The ideas and practices in these texts are vast. One of the basic concepts to consider is that yoga, meaning union, is the uniting of the individual with universal awareness. The merging of the mind, body, and spirit infused by the regulation of the vital, energetic force called “prana.”

ANCIENT TEXTS ON YOGA PHILOSOPHY AND PRACTICE Vedas The Vedas are the oldest of the ancient texts of Hinduism. It is believed that the hymns of the Vedic texts were revealed to “rishis” meaning “sages” and are considered to provide great insight. The four main Vedas are the Rig-Veda, Yajur-Veda, Sama-Veda, and Atharva-Veda.

Upanishads The Upanishads are highly regarded spiritual teachings that expand upon the Hindu literature of the Vedas. Some of the earliest Upanishads known were written before the Buddhist period.

Bhagavad Gita The Bhagavad Gita presents a variety of yogic concepts such as the yoga of wisdom (jnana), the yoga of action (karma), and the yoga of devotion (bhakti). It is part of a larger work called the Mahabharata.

Yoga Sutras of Patanjali The Yoga Sutras are 195 “sutras” (threads) that present a system to achieve the state of Yoga. In Sutra I.2, Patanjali states “The restraint of the modifications of the mind-stuff is Yoga.” He presents yoga as a science of the mind. He introduces ways to develop the ability to focus and contemplate the inner workings of the mind, so that one can be liberated from conditioned patterns. To help control these modifications, his teachings offer the Eight-Limb Path or “Raja Yoga.” They are a guide to help the practitioner develop the skills that lead to a greater state of consciousness, peace, happiness, and freedom.

The Eight-Limb Path

The Eight-Limb Path consists of: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi.

Yamas The Yamas are five practices regarding our treatment toward all living beings. Ahimsa is the practice of non-violence. Making a conscious decision not to cause pain or injury, choosing to be loving, kind, and compassionate to all living beings including yourself, and adopting a plant based diet are all ways to practice ahimsa. SATYA: Satya, meaning truthfulness, is about being honest with our thoughts, feelings, emotions, and actions. You may begin by practicing and committing to your personal truth in your daily life. ASTEYA: Asteya, meaning non-stealing, is to refrain from taking what is not ours to take. Practice developing prosperity consciousness. A simple affirmation, such as “I have all that I need,” can shift your mind toward a sense of wholeness. BRAHMACHARYA: Brahmacharya is the practice of moderation and self-restraint, especially in regards to physical intimacy. Honor your body and life force by choosing to experience sexual intimacy in the context of a loving relationship. APARIGRAHA: Aparigraha, meaning lack of greed, can be practiced by letting things go both physically and mentally. A simple practice is to get rid of things you do not need or donate clothes you no longer wear. AHIMSA:

Niyamas: The Niyamas are five practices that relate to how we treat ourselves. Saucha, meaning purification, is the practice of keeping our body and mind clean. Exercising daily and eating a whole food plant based diet free of processed foods can help detox the body. SAUCHA:

Daily meditation and mindfulness practices can help clear the mind. SAMTOSA: Samtosa can be understood to mean feeling content with who you are and comfortable in your own skin. You are free from desires to be validated from the outside world. TAPAS: The practice of Tapas, meaning “to burn,” is about developing the strength and discipline to maintain a healthy body and clear mind. Exercising regularly, eating healthy food, getting adequate rest, and meditating daily are ways to practice tapas. SVADHYAYA: Svadhyaya is the study of spiritual texts and the study of our inner self. A personal practice of self-reflection and selfinquiry with regards to our spiritual life is a practical way to implement svadhyaya into our lives. ISVARA PRANIDHANA: Isvara Pranidhana is the devotion to actions that promote the good of all beings. It is also understood as surrender to a higher power. A simple practice is recognizing that we are all connected to each other and the planet. Isvara Pranidhana encourages us to devote ourselves to see beyond our personal needs and look to how we may be of service to others.

Asana The Yoga Sutras state in sutra II.46 “Sthira Sukham Asanam.” This phrase means, “Asana is a steady, comfortable position.” For more information on Asana, refer to Chapter Three.

Pranayama Pranayama refers to breathing exercises that control, regulate, and expand energy. For more information on Pranayama, refer to Chapter Four.

Pratyahara Pratyhara is the withdrawal of the senses from the objects that engage the senses. The practice trains your mind to detach from sensory input and gain control of overindulgence in sensual pleasures. When you refrain

from overstimulating your sense organs your mind is better prepared for meditation.

Dharana Dharana means concentration and focus. It’s the first step in learning to meditate. Through the practice of dharana, you are training your mind to have a one-pointed focus on the object you are contemplating, such as your breath, a symbol, a mantra or a phrase. During the process of developing your concentration, you may have many interruptions in the form of thoughts, sensations, and emotions that break the flow. This is very common. In yogic philosophy, some of these distractions are related to a samskara or a vasana. Both are psychological patterns that drive our behavior. A samskara is a deep-rooted mental impression that inspires one toward a specific action. It may be positive or negative. A vasana is a deep-rooted desire born out of a samskara. Vasanas take hold when you can no longer discern that you are operating from a deeply ingrained, latent psychological tendency and you perceive the world through a conditioned mindset. They rise to the top during meditation to get your attention, so that they can be cleared away. When this occurs, try not to drift off and engage these mental patterns. Simply, return to your breath. As your concentration improves and your meditation practice deepens, mental patterns will lose their power and have less of an impact on your life. (See Chapter Seven for more information on Meditation and Mindfulness).

Dhyana Dhyana is the point in your meditation practice when you are no longer distracted by your senses or mental patterns. You experience an ease and flow to your practice. The body and the mind have transcended. It is a state of bliss and love.

Samadhi Samadhi is the point in meditation where there is a deep contemplative experience and absorption. The mind and object of meditation are one.

It’s a state of peace, tranquility, freedom, and expansion that exists beyond space and time.

Hatha Yoga Pradipika The Hatha Yoga Pradipika was written by Yogi Swatmarama. The word “Hatha” can be understood to mean “forceful” or “ha,” meaning “sun” and “tha,” meaning “moon.” The text provides directions for fifteen asanas and lists eighty-four asanas from another text called “The Hatharatnavali.” Of that list, the text names four asanas as important: Siddhasana, Padmasana, Simhasana, and Bhadrasana.

The text emphasizes practices to strengthen, regulate, and purify the physical body such as shatkarma (purification techniques), asana, pranayama, mudra, and bandha. With this approach, the practitioner achieves a level of physical fitness first, so they will be less distracted by physical discomfort during meditation. This process creates a bridge to the Raja Yoga Patanjali presented. Specifically, hatha yoga practices are designed to increase the flow of prana and balance the energy systems of the body. The practices focus on awakening and raising the spiritual energy called “Kundalini” that is

believed to be stored at the base of the spine in the first chakra called Muladhara. In yogic theory, kundalini is the energy of higher consciousness that, when awakened, can help one reach their highest potential.

MODERN YOGA PRACTICE WITH RESPECT TO THE HISTORY OF YOGA It is consistent in the texts above that the physically oriented yoga practice of today was not given as much relevance in the past. A greater emphasis was placed upon the deeper practices of meditation. Yoga practice began to shift during the early twentieth century toward a more physical practice as a result of the physical culture movement that was happening in India. At that time, India was advocating for a higher level of physical fitness for its people. Early pioneers of this new, physically oriented yoga were incorporating elements of body building, gymnastics, and dance into their yoga classes. This process led to the creation of the physically oriented asana classes that are popular today. Some of the early innovators of these physical styles of asana are Yoga Masters T. Krishnamacharya, B.C. Ghosh (an international body building champion and brother of Paramahansa Yogananda), B.K.S. Iyengar, and K. Pattabhi Jois. Taking both ancient wisdom and modern science into consideration, I feel giving equal emphasis to the body and the mind is essential. With science verifying the benefits, yoga continues to grow and evolve on the global stage. Current research in neuroscience has confirmed the benefits of meditation. Physical exercise and nutrition are proven to have a positive impact on overall health. Today, with many people suffering from lifestyle induced disease and struggling with mental health issues a balanced and simple yoga practice could help change lives. The key is to adapt the practice to the needs of the individual and create a practice that is simple, safe, and easy to incorporate into daily life.

CHAPTER TWO

The Science of Yoga In order to know how to apply yoga practices to enhance your well-being, it’s important to understand the basics of anatomy and physiology. Anatomy is the study of the structure of the body and physiology is the study of the functions of the body. All of the bodily functions and systems work synergistically to achieve a state of homeostasis within the body. If we think of yoga practice as a holistic intervention, the ideal application would bring the body and mind into a state of balance through conscious awareness of what we consume, how we move, our thoughts, our feelings, and our relationships. The purpose of this chapter is to provide a general understanding of a few of the systems of the body that are specific to teaching and practicing yoga. I’ve also included terms to describe body position and movement terminology used to describe joint actions.

ANATOMICAL TERMINOLOGY Proprioception is the ability of the nervous system to know the body’s

position in space. Below are the terms used to describe anatomical locations and positions of the body.

Directional Terms used to describe Body Position and Location ANATOMICAL POSITION: Anatomical

position is the reference posture for the directional terms of the body, planes, and joint actions. In this position, the body is standing upright with the legs together or slightly apart, arms by your sides, and the palms of the hands facing forward with the fingers and thumbs extended. Close to the midline of the body LATERAL: Away from the midline of the body ANTERIOR/VENTRAL: Closer to the front of the body POSTERIOR/DORSAL: Closer to the back of the body SUPERFICIAL: Closer to the surface of the body DEEP: Farther from the surface of the body MEDIAL:

Axial Body Directional Terms Above INFERIOR: Below SUPERIOR:

Appendicular Body Directional Terms Nearer to the origin or reference point of a structure DISTAL: Farther from the origin or reference point of a structure PROXIMAL:

Planes of Division Your body moves in three dimensions of space. There are three imaginary planes of motion referred to as cardinal planes. The cardinal planes

provide a way to describe specifically how our body moves in space. You may think of them like a sheet of glass that divides the body. FRONTAL PLANE:

portions

Divides the body into anterior and posterior

Divides the body into right and left portions TRANSVERSE PLANE: Divides the body into upper and lower portions OBLIQUE PLANE: A plane that is not entirely frontal, sagittal or transverse and may combine the other cardinal planes SAGITTAL PLANE:

Joint Actions A motion that decreases the joint angle, usually occurring anteriorly in the sagittal plane FLEXION:

A motion that increases the joint angle, usually occurring posteriorly in the sagittal plane ABDUCTION: Movement away from the midline of the body, occurring in the frontal plane ADDUCTION: Movement toward the midline of the body, occurring in the frontal plane MEDIAL ROTATION: A rotating motion toward the midline of the body occurring in the transverse plane LATERAL ROTATION: A rotating motion away from the midline of the body occurring in the transverse plane CIRCUMDUCTION: A motion at a joint that is a combination of flexion, extension, abduction, adduction SUPINATION: Palm up; the radius uncrosses and returns to a position parallel to the ulna PRONATION: Palm down; the action of the radius crossing over the ulna DORSIFLEXION: Flexing the ankle joint, the foot moves anteriorly PLANTARFLEXION: Extending the ankle joint, the foot moves posteriorly INVERSION: Turning the sole of the foot (plantar surface) inward toward the midline of the body EVERSION: Turning the sole of the foot (plantar surface) outward and away from the midline of the body PROTRACTION: A movement at a joint that brings a body part anteriorly RETRACTION: A movement at a joint that brings a body part posteriorly ELEVATION: A movement at a joint that brings a body part superiorly DEPRESSION: A movement at a joint that brings a body part inferiorly UPWARD ROTATION: The scapula rotates moving the glenoid fossa to a superior position DOWNWARD ROTATION: The scapula rotates moving the glenoid fossa to an inferior position EXTENSION:

The superior part of the pelvis tilts anteriorly POSTERIOR TILT: The superior part of the pelvis tilts posteriorly ANTERIOR TILT:

SYSTEMS OF THE BODY The Cell The cell is the smallest unit of life. The mitochondria are a cell organelle where the energy from nutrients is converted to adenosine triphosphate (ATP), an energy storing compound found in cells. Physical activity is reliant upon the constant manufacturing of ATP.

Tissue Tissue is a group of similar cells that work together as a unit to perform a special function. There are four types of tissue: epithelial, muscle, nervous, and connective. Epithelial tissue is found in the lining of cavities and covers internal and external surfaces. Muscle tissue produces movement during contraction. Nervous tissue sends nerve impulses. Connective tissue supports, connects, and gives structure to the body.

Connective Tissue Connective tissue is found throughout your body and is essential for mobility and stability. It’s interesting to note, that if we extracted all the other tissues in the body leaving just connective tissue, we would still be able to identify the shape. Connective tissue is composed of cells and a non-living material called matrix. The matrix is composed of fibers and a solution called ground substance.

Types of Connective Tissue: LIQUID:

tissue.

The blood and the lymph are examples of liquid connective

Adipose and areolar tissue are examples of loose connective tissue. DENSE: Ligaments, tendons, and fascia are examples of dense connective tissue. CARTILAGINOUS: Hyaline cartilage, fibrocartilage, and elastic cartilage are examples of cartilaginous connective tissue. OSSEOUS: Bone is an example of osseous connective tissue. LOOSE:

Functions of Connective Tissue Include: Binding, connecting, and separating structures Supporting, protecting, and providing a framework Filling spaces Insulating Lubricating

SKELETAL SYSTEM Bone is an organ and a type of connective tissue. There are 206 bones that compose the skeleton. There are five types of bone structures: long, short, flat, irregular, and sesamoid. There are two types of bone tissue: compact

and spongy. Compact bone tissue is hard and dense. It makes up the shaft of long bones. Spongy bone tissue is less dense than compact bone tissue and contains irregular cavities. It is found at the ends of bones. As living tissue, the bone cells are actively performing special functions. The osteoblasts are bone building cells. Osteocytes are mature bone cells that maintain metabolism. Osteoclasts help break down and remodel bone. When an increase of physical stress is placed on the bone it responds by thickening. This is the concept of “Wolff’s Law.” Subsequently, a decrease in physical stress placed on bone results in thinning. Weight bearing exercises like yoga can help to keep bones healthy and strong.

Functions of Bones: Serving as a structural support for the body Protection for structures Serving as levers for movement Serving as storehouses for calcium salts Producing blood cells in the bone marrow

Sections of the Skeleton: The Axial Skeleton consists of the skull, the vertebral column, the sternum, the hyoid bone, and the ribs. The Appendicular skeleton consists of the upper and lower extremities, shoulder girdle (scapula and clavicle), and the pelvic girdle (ilium, ischium, and pubis).

The Spine The vertebral column contains 26 bones in total: 7 bones in the Cervical Spine (C1-C7)

12 bones in the Thoracic Spine (T1-T12) 5 bones in the Lumbar Spine (L1-L5) Sacrococcygeal Spine is composed of the Sacrum (5 bones fused, S1-S5), and the Coccyx (4 bones fused). There are four curves to the spine: A kyphotic curve is convex posteriorly and concave anteriorly. A lordotic curve is concave posteriorly and convex anteriorly. The cervical and lumbar curves are lordotic. The thoracic and sacrococcygeal curves are kyphotic.

The Joints The joints of the body can be classified by structure or by function. The Structural Classification of Joints: The bones are held together by dense, fibrous connective tissue and produce little to no movement. An example of a fibrous joint is the skull. CARTILAGINOUS: The bones are connected by cartilage and are slightly movable. An example of a cartilaginous joint is the symphysis pubis joint of the pelvis. SYNOVIAL: The bones of this joint have a joint cavity which contains a lubricant called synovial fluid. They are freely movable. An example of a synovial joint is the shoulder joint. The components of a synovial joint are an outer fibrous joint capsule, an inner synovial membrane that lines the joint capsule, a synovial cavity, synovial fluid, articular hyaline cartilage lines the ends of the bones, ligaments, and muscles. FIBROUS:

The Functional Classification of Joints: Produces very little or no movement AMPHIARTHROTIC: Slightly movable SYNARTHROTIC:

DIARTHROTIC:

Freely movable

Functions of Joints: Allow movement Weight bearing Absorbing shock Factors that Determine the Mobility and Stability of Joints: The shape of the bones Ligament complex and joint capsule The length and tension of the muscles, fascia, and tendons

Joints of the Body AXIAL BODY

Intervertebral disc joint: Two adjacent Vertebrae TYPE: Cartilaginous BONES:

Facet joint: Two adjacent Vertebrae TYPE: Synovial JOINT ACTIONS: Flexion and Extension, Left and Right Lateral Flexion, Right and Left Rotation, Gliding translational movements BONES:

Thoracic Spine/Costal Spinal joints: COSTOVERTEBRAL JOINT:

discs of the spine

Rib articulates with vertebral body and

Rib articulates with the vertebral transverse process of the spine TYPE: Synovial JOINT ACTIONS: Flexion and Extension, Left and Right Lateral Flexion, Right and Left Rotation, Gliding translational movements COSTOTRANSVERSE JOINT:

LOWER EXTREMITY Symphysis pubis: Two Pubic bones of the Pelvis TYPE: Cartilaginous BONES:

Sacroiliac joints: Sacrum and the Pelvis TYPE: Mixed Synovial/ Fibrous JOINT ACTIONS: Nutation/Counternutation BONES:

Hip joint/Femoroacetabular: Femur and Pelvic bone TYPE: Synovial JOINT ACTIONS: Flexion/Extension, Medial/Lateral rotation, Abduction/Adduction BONES:

Knee joint/Tibiofemoral: Tibia and Femur TYPE: Synovial JOINT ACTIONS: Flexion/Extension, Medial/Lateral rotation BONES:

Ankle joint/Talocrural: Tibia, Fibula, Talus TYPE: Synovial JOINT ACTIONS: Dorsiflexion/Plantarflexion BONES:

Tarsal joint/Subtalar: BONES:

Talus and Calcaneus

TYPE:

Synovial

Inversion/Eversion, Pronation/Supination, Abduction/Adduction, Dorsiflexion/Plantarflexion JOINT ACTIONS:

Tarsometatarsal joints: Tarsal and Metatarsals bones TYPE: Synovial JOINT ACTIONS: Dorsiflexion/Plantarflexion, Inversion/Eversion BONES:

Metatarsophalangeal joints: Metatarsals and Phalanges TYPE: Synovial JOINT ACTIONS: Flexion/Extension, Abduction/Adduction BONES:

Interphalangeal joints of the Foot: Proximal, middle, and distal Phalanges TYPE: Synovial JOINT ACTIONS: Flexion/Extension BONES:

UPPER EXTREMITY Shoulder joint/Glenohumeral: Humerus and Scapula TYPE: Synovial JOINT ACTIONS: Flexion/Extension, Abduction/Adduction, Medial/Lateral rotation BONES:

Scapulocostal joint: Scapula and the Ribcage TYPE: A functional joint not an anatomic joint JOINT ACTIONS: Protraction/Retraction, Elevation/Depression, Upward rotation/Downward rotation BONES:

Sternoclavicular joint: Manubrium of the Sternum and Clavicle TYPE: Synovial JOINT ACTIONS: Elevation/Depression, Upward rotation/Downward rotation, Protraction/Retraction BONES:

Acromioclavicular joint: Acromion process of the Scapula and the Clavicle TYPE: Synovial JOINT ACTIONS: Upward rotation/Downward rotation of the scapula BONES:

Elbow joint/Humeroulnar/Humeroradial: Humerus and Ulna and Humerus and Radius TYPE: Synovial JOINT ACTIONS: Flexion/Extension BONES:

Radioulnar joints: BONES:

Radius and Ulna

PROXIMAL RADIOULNAR AND DISTAL RADIOULNAR JOINTS TYPE:

Synovial

JOINT ACTIONS:

Supination/Pronation

MIDDLE RADIOULNAR JOINT IS A FIBROUS JOINT

Wrist joint/Radiocarpal: Radius and Carpal bones TYPE: Synovial JOINT ACTIONS: Flexion/Extension, Radial deviation/Ulnar deviation BONES:

Carpometacarpal joint: Carpal bones and Metacarpal bones TYPE: Synovial JOINT ACTIONS: Flexion/Extension, Abduction/Adduction, Medial/Lateral rotation, Opposion/Reposition (thumb) BONES:

Metacarpophalangeal joints: Metacarpals and Phalanges TYPE: Synovial JOINT ACTIONS: Flexion/Extension, Abduction/Adduction BONES:

Interphalangeal joints of the Hand: Phalanges of the fingers TYPE: Synovial JOINT ACTIONS: Flexion/Extension BONES:

MUSCULAR SYSTEM

There are three types of muscle tissue: cardiac, skeletal, and smooth. Cardiac muscle tissue is located in the heart. Skeletal muscle tissue is located in the skeletal muscles. Smooth muscle tissue is located in the walls of the hollow organs and blood vessels. For the purposes of yoga and movement, I will focus on skeletal muscles. It’s estimated that there are over 600 skeletal muscles in the human body and each muscle is an organ. Skeletal muscles are composed of two main types of tissue, skeletal muscle tissue and the fibrous fascia connective tissue that surrounds the muscle, and many muscle fibers (muscle cells). The main functions of skeletal muscles are to generate heat (thermogenesis), help with circulation, movement of the skeleton, and to maintain and stabilize posture.

Types of Muscle Contractions The energy source for muscle contraction is ATP. To initiate a muscle contraction, motor neurons (motor nerve cells) send messages from the central nervous system to skeletal muscles. During an isotonic muscle contraction the muscle contracts and moves a constant weight through a range of motion. A simple example of an isotonic contraction is lifting a free weight. Isotonic contractions can use concentric or eccentric contractions. CONCENTRIC: The muscle contracts and shortens. ECCENTRIC: The muscle contracts and lengthens. ISOMETRIC: The muscle produces tension, but does not shorten and no joint movement occurs. ISOTONIC:

Roles of Muscles PRIME MOVER/AGONIST:

A muscle that contracts and produces a

movement at a joint. ANTAGONIST: A muscle that, generally, lengthens while the agonist contracts. Antagonists produce the opposite movement of the agonist. SYNERGISTS: Muscles that work with agonists to assist and fine tune movement. NEUTRALIZERS/FIXATORS: Muscles that restrict an undesired action from the agonist.

Types of Muscle Fibers All the muscles in the body have a variety of muscle fiber types and the combination is unique to each individual. In order to perform a variety of activities, different muscle fibers are recruited. The two main types are red slow-twitch (Type I) and white fast-twitch (Type IIA, IIB). Red Slow-Twitch fibers (Type I) contract at a slower rate and are best suited for low intensity, endurance activities. White Fast-Twitch fibers (Type IIA, IIB) contract at a faster rate and are best suited for high intensity, low duration activities.

Used with permission from: The Anatomical Chart Company © 2010 Wolters Kluwer Health | Lippincott Williams and Wilkins

Used with permission from: The Anatomical Chart Company © 2010 Wolters Kluwer Health | Lippincott Williams and Wilkins

Muscle Action Groups AXIAL BODY Cervical Spine Sternocleidomastoid, Anterior scalene, Middle scalene, Longus Colli, Longus Capitis EXTENSION: Trapezius, Levator scapulae, Splenius capitis, Splenius cervicis, Erector spinae group, Transversospinalis group IPSILATERAL ROTATION: Levator scapulae, Splenius capitis, Erector spinae group, Splenius cervicis CONTRALATERAL ROTATION: Trapezius, Sternocleidomastoid, Anterior scalene, Transversospinalis group LATERAL FLEXION: Trapezius, Levator scapulae, Splenius capitis, Splenius cervicis, Sternocleidomastoid, Anterior scalene, Middle scalene, Posterior scalene, Erector spinae, Transversospinalis group FLEXION:

Trunk Rectus abdominis, Internal & External abdominal obliques, Psoas major, Psoas minor EXTENSION: Erector spinae group, Quadradus lumborum, Transversospinalis group IPSILATERAL ROTATION: Internal abdominal oblique, Erector Spinae group CONTRALATERAL ROTATION: External abdominal oblique, Transversospinalis group LATERAL FLEXION: Erector spinae group, Quadradus lumborum, Internal abdominal oblique, External abdominal obliques, Rectus abdominis, Psoas major, Transversospinalis group FLEXION:

Scapula ELEVATION:

Trapezius, Rhomboid major, Rhomboid minor, Levator

scapulae, Serratus anterior DEPRESSION: Trapezius, Serratus anterior, Pectoralis major & minor RETRACTION: Trapezius, Rhomboid major, Rhomboid minor, Levator scapulae PROTRACTION: Serratus anterior, Pectoralis minor UPWARD ROTATION: Trapezius, Serratus anterior DOWNWARD ROTATION: Rhomboid major, Rhomboid minor, Levator scapula, Pectoralis minor

LOWER EXTREMITY Pelvis Psoas major, Iliacus, Gluteus medius, Gluteus minimus, Tensor fasciae latae, Adductor longus, Adductor brevis, Pectineus, Gracilis, Quadratus lumborum, Latisimus dorsi, Erector spinae group, Transversospinalis group, Sartorius, Rectus femoris ANTERIOR PELVIC TILT:

POSTERIOR PELVIC TILT:

Rectus abdominis,

External abdominal oblique, Internal abdominal oblique, Psoas minor, Gluteus maximus, Gluteus medius, Gluteus minimus, Adductor magnus, Biceps femoris, Semitendinosus, Semimembranosis Thigh Psoas major, Illiacus, Sartorius, Tensor fasciae latae, Gluteus medius, Gluteus minimus, Adductor longus, Adductor brevis, Pectineus, Gracilis, Rectus femoris EXTENSION: Gluteus maximus, Gluteus medius, Gluteus minimus, Adductor magnus, Biceps femoris, Semitendinosus, Semimembranosus MEDIAL ROTATION: Tensor fasciae latae, Gluteus medius, Gluteus minimus, Semitendinosus, Semimembranosus, Piriformis LATERAL ROTATION: Psoas major, Illiacus, Biceps femoris, Sartorius, Gluteus maximus, Gluteus medius, Gluteus minimus, Piriformis, Quadratus femoris, Obturator internus, Obturator externus, Superior gemmellus, Inferior gemellus ABDUCTION: Gluteus maximus, Gluteus medius, Gluteus minimus, Tensor fasciae latae, Sartorius ADDUCTION: Adductor magnus, Adductor longus, Adductor brevis, Pectineus, Gracilis, Gluteus maximus FLEXION:

Leg at knee joint Biceps femoris, Semitendinosus, Semimembranosus, Gracilis, Sartorius, Gastrocnemius, Plantaris EXTENSION: Rectus femoris, Vastus medialis, Vastus intermedius, Vastus lateralis MEDIAL ROTATION: Semitendinosus, Semimembranosis, Gracilis, Sartorius FLEXION:

LATERAL ROTATION:

Biceps femoris

Foot Tibialis anterior, Tibialis posterior, Flexor digitorum longus, Flexor hallucis longus, Extensor hallucis longus, Gastrocnemius, Soleus EVERSION: Fibularis longus, Fibularis brevis, Fibularis tertius, Extensor digitorum longus PLANTARFLEXION: Tibialis posterior, Gastrocnemius, Soleus, Fibularis longus, Fibularis brevis, Flexor digitorum longus, Flexor hallucis longus, Plantaris DORSIFLEXION: Tibialis anterior, Extensor digitorum longus, Extensor hallucis longus, Fibularis tertius INVERSION:

UPPER EXTREMITY The Arm Deltoid, Pectoralis major, Biceps brachii, Coracobrachialis EXTENSION: Deltoid, Latissimus dorsi, Teres major, Triceps brachii ABDUCTION: Deltoid, Supraspinatus ADDUCTION: Lattissimus dorsi, Teres minor, Teres major, Pectoralis major, Triceps brachii, Coracobrachialis LATERAL ROTATION: Deltoid, Teres minor, Infraspinatus MEDIAL ROTATION: Deltoid, Latissimus dorsi, Teres major, Subscapularis, Pectoralis major FLEXION:

Forearm Biceps brachii, Brachialis, Brachioradialis, Flexor carpi radialis, Flexor carpi ulnaris, Pronator teres, Palmaris longus, Flexor digitorum superficialis, Extensor carpi radialis longus, Extensor carpi radialis brevis EXTENSION: Triceps brachii, Extensor carpi ulnaris, Extensor digitorum, Extensor digiti minimi, Anconeus SUPINATION: Biceps brachii, Brachioradialis, Supinator PRONATION: Pronator teres, Pronator quadratus, Brachioradialis, Flexor carpi radialis, Palmaris longus, Extensor carpi radialis longus FLEXION:

Wrist/Hand Flexor carpi radialis, Flexor carpi ulnaris, Palmaris longus, Flexor digitorum superficialis, Flexor digitorum profundus EXTENSION: Extensor carpi ulnaris, Extensor carpi radialis longus, Extensor carpi radialis brevis, Extensor digitorum, Extensor digiti minimi ULNAR DEVIATION (ADDUCTION): Extensor carpi ulnaris, Flexor carpi ulnaris FLEXION:

Extensor carpi radialis longus, Extensor carpi radialis brevis, Flexor carpi radialis RADIAL DEVIATION (ABDUCTION):

CARDIOVASCULAR SYSTEM The cardiovascular system is composed of the heart and the blood vessels.

The Heart The heart pumps blood through the body. It is located between the lungs and to the left of the midline of the body.

Pericardium The heart is enclosed by a membranous sac called the pericardium. It has a fibrous outer layer and a serous (smooth) layer. The serous layer is further divided into the parietal layer and the visceral layer (epicardium). The heart has three tissue layers. The endocardium is the inner layer of the heart wall. The myocardium is the heart muscle and middle layer of the heart wall. The epicardium (visceral layer) forms the outer layer of the heart wall. The heart has four chambers, consisting of the right atrium and the left atrium and the right ventricle and the left ventricle. The atria are the upper chambers on the right and left side that receive the blood. The ventricles are the lower chambers on the right and left side that pump the blood.

Cardiac Output Cardiac output is the amount of blood pumped by each ventricle in one minute.

Stroke Volume Stroke volume is the amount of blood ejected from the left ventricle with each contraction.

Heart Rate Heart rate is the number of times the heart beats per minute. Normal Heart Rate: 60-100 beats per minute Bradycardia (Low Heart Rate): Below 60 bpm Tachycardia (High Heart Rate): Above 100 bpm

The Pulse The pulse is a rhythmic widening of the arteries produced by the contraction of the heart.

Blood Pressure Systolic pressure is the pressure of the blood in the arteries during heart muscle contraction. Diastolic pressure is the pressure of the blood in the arteries during the relaxation phase of the cardiac cycle.

The Blood Vessels The blood vessels transport blood through the body. The blood carries oxygen, nutrients, waste products, and hormones. The arteries carry blood away from the heart and toward the tissues. The aorta is the largest artery of the systemic system and it carries blood out of the left ventricle of the heart. Arteries branch into smaller vessels called arterioles. The arterioles branch into capillaries. Capillaries are vessels through which exchanges take place between the blood and the tissues. Capillaries converge into small vessels called venules. The venules merge into veins. The veins carry blood toward the heart. There are two large veins, the superior and inferior vena cava, that carry blood into the right atrium of the heart. The superior vena cava drains the upper part of the body and the inferior vena cava drains the lower part of the body.

Blood Circuits The Pulmonary Circuit delivers blood to the lungs. The pulmonary arteries carry blood that is low in oxygen. The pulmonary veins carry blood that is high in oxygen The Systemic Circuit delivers blood to the rest of the body. The arteries in the systemic system carry blood that is high in oxygen and the veins carry blood that is low in oxygen.

The Path of Blood through the Heart Deoxygenated blood flows from the superior and inferior vena cava into the right atrium. Right Atrium Right AV Valve (Tricuspid Valve) Right Ventricle Pulmonary Valve (Semilunar Valve) Pulmonary Arteries Lungs Pulmonary Veins Left Atrium Left AV Valve (Bicuspid or Mitral Valve) Left Ventricle Aortic Valve (Semilunar Valve) Aorta

NERVOUS SYSTEM The nervous system coordinates and controls all the tissues and systems

in the body.

Structural Divisions The Central Nervous System consists of the brain and the spinal cord. The Peripheral Nervous System consists of all the nerves outside of the central nervous system.

Functional Divisions The functional division of the nervous system is based upon whether the control is voluntary or involuntary and the specific type of tissue that is stimulated. The Somatic Nervous System controls the voluntary movement of the skeletal muscles. The Autonomic Nervous System controls the involuntary functions of the smooth muscles, cardiac muscle, and the glands. It regulates automatic processes like digestion, blood pressure, and heart rate. The Autonomic Nervous System is subdivided into the sympathetic and parasympathetic nervous systems. The sympathetic nervous system responds to stress by increasing the heart rate and blood pressure and releasing the hormones epinephrine, norepinephrine, and cortisol during “fight, flight, or freeze” response. The parasympathetic nervous system balances, repairs, and restores the body after the stress has subsided.

THE BRAIN

DIGESTION AND NUTRITION Digestive System Three Functions: DIGESTION:

The process of breaking down food into smaller,

absorbable parts. ABSORPTION: The process of carrying digested nutrients from the digestive tract into the circulation. ELIMINATION: The release of waste material from the body. The Digestive Tract: A long tube that moves food by muscular contractions called peristalsis. The mouth receives the food which is chewed and mixed with saliva. Salivary amylase starts the digestion process by breaking down starch to sugar. PHARYNX: Throat ESOPHAGUS: A muscular tube that carries food from the pharynx to the stomach. STOMACH: The stomach is an organ that stores food. It combines food with digestive juices and moves food into the small intestine. SMALL INTESTINE: The small intestine is 20 feet long and is a major site of digestion and absorption. MOUTH/ORAL CAVITY:

The large intestine is five feet long. The ascending colon is located on the right side of the abdomen and the descending colon on the left side of the abdomen. The transverse colon extends across the abdomen. LARGE INTESTINE (COLON):

Accessory Organs: Salivary glands moisten food and contain an enzyme that begins the digestive process by converting starch to sugar. LIVER: The liver has many functions including the production of bile, storing of glucose in the form of glycogen, and detoxification. GALLBLADDER: The gallbladder stores bile. PANCREAS: The pancreas is a gland that produces enzymes. These enzymes digest proteins, fats, and carbohydrates. SALIVARY GLANDS:

Nutrition Nutrition is the biological process by which food and water are used by the body to optimize health and growth. Your body needs a variety of healthy food choices that provide a balance of macronutrients (carbohydrates, protein, fats, and water) and micronutrients (vitamins and minerals). Macronutrients Carbohydrates are simple sugars or a more complex form such as starch or fiber. The main energy source of the cells derived from nutrients is the simple sugar glucose. Complex carbohydrates are the healthiest food choices consisting of grains, legumes, potatoes, fibers, fruits, and vegetables. Simple carbohydrates such as fructose, glucose, table sugar, lactose (milk sugar), and refined white grains should be limited or avoided. Fiber is very important in maintaining health. Eating plenty of fiber aids in the elimination of toxins and regulates

glucose levels by slowing down the digestion and absorption of carbohydrates. Foods that are rich in fiber are fruits, vegetables, and whole grains Whole food plant based diet recommendation for carbohydrates is 80% of daily caloric intake. Protein is made of amino acids. There are twenty different kinds of amino acids. Eleven of the amino acids are nonessential because they are made by the body and do not need to be taken in as food. However, there are nine essential amino acids that are not made in the body and need to be provided through diet. Plant based proteins contain all the required amino acids needed for optimal health. Whole food plant based diet recommendation for protein is 8-10% of daily calories. For the average person, to find your required grams of protein per day, divide your weight in pounds by 2.2 to convert to kilograms then multiply by .8. Fat can be divided into saturated and unsaturated forms. Saturated fats are solid at room temperature and are from animal sources, coconut oil, palm oil, partially hydrogenated oils, and trans-fatty acids. Eating saturated fats is associated with a higher risk of cancer, heart disease, and cardiovascular disease. Unsaturated fats are derived from plants and are liquid at room temperature. They are healthier choices. Cholesterol is a fat-like compound found in all parts of the body. It is carried through your blood by lipoproteins. High-density lipoprotein (HDL) has the ability to remove cholesterol from body parts. Low-density lipoprotein (LDL) takes cholesterol from the liver and delivers it to the tissues. Whole food plant based diet recommendation for fat is 1012% of daily calories. Water: Drink plenty of water daily.

Micronutrients: An organic compound needed for health and nutrition. MINERAL: An inorganic substance needed for health and nutrition. VITAMIN:

CHAPTER THREE

Asana ASANA PRACTICE Asana is the third limb in the eight-limb path of Raja Yoga. With respect to the idea of achieving “a steady, comfortable posture,” it’s important to approach asana practice as a way to create a balanced body and mind. Asana is a great way to improve overall health and well-being in the body and mind by developing neuromotor skills, cardiorespiratory fitness, muscular strength and endurance, and flexibility. The key to a safe and therapeutic practice is to design a balanced sequence that does not overload any one area to the exclusion of another. A holistic approach to asana, integrates the entire body and mind so that all systems of the body work in harmony. Below, I have outlined the basic principles of fitness training and how to incorporate this training into asana practice. As you practice asana, bring your awareness to all aspects of your movement, the alignment of your body, and your breathing. Practicing with mindful awareness and a sense of calmness will help you receive the greatest benefits from your asana practice. Remember, every human body is unique and beautiful, so the postures will look different depending on one’s physical capacity, body proportions, and the anatomical structure of the joints. Approach your asana practice with the understanding that asana is a therapeutic practice informed by modern science and designed to balance the body, mind, and overall energy.

Neuromotor Training Neuromotor training, sometimes called “functional fitness,” refers to the relationship between the nervous system and movement. The benefits of neuromotor training include the development of motor skills such as

coordination, gait, agility, proprioception, and balance. Exercises that build these skills become increasingly important as we age. Practicing asana in a slow and precise manner offers many opportunities to build neuromotor skills by challenging the neuromuscular system. As you work on correcting your postural alignment, improving your balance, and moving more efficiently through space, you will slowly release postural misalignments. These misalignments may have caused pain, distress or unwanted compensatory movements.

Yogic Prescription for Neuromotor Training Practicing one-legged balancing asanas is a great way to begin to develop these skills. Ideally, approaching your entire asana practice with conscious, kinesthetic awareness of your movements will bring about results.

Cardiorespiratory Training Cardiorespiratory fitness refers to the ability to perform large muscle, dynamic, moderate to vigorous intensity exercise for a sustained period of time. Exercising at this level is dependent upon the integration of the respiratory, cardiovascular, and musculoskeletal systems combined with the physiologic and functional state of these systems. The idea is to increase the heart rate and respiration in order to challenge the cardiorespiratory system, thereby strengthening it. There are many benefits to training your cardiorespiratory system including decreased anxiety and depression, reduced resting systolic/diastolic pressures, reduced total body fat, and increased maximal oxygen consumption (VO2max).

Yogic Prescription for Cardiorespiratory Training To raise your heart rate and challenge the cardiorespiratory system, practice a sequence that links a variety of asanas together for thirty minutes. Focus on breathing fully. You can find your target heart rate for exercise using the Heart Rate Reserve (HRR) Formula known as the Karvonen Method. You may use a

range from 40% to 85%. Karvonen Formula: (0.40) x (HRmax-RHR) + RHR or (0.85) x (HRmax-RHR) + RHR Begin by finding your Heart Rate Max (HRmax) by subtracting your age from 220. For example, a 25 year old would calculate 220-25= 195 (Heart Rate Max) Calculate your resting heart rate (RHR). Relax for several minutes, then find your pulse and count the beats for one minute. The average person should be between 60-100 bpm. Let’s use 70 as the RHR. To determine your HRR take your HRmax and subtract your RHR: 195-70= 125 For example, Target Heart Rate (Lower Range) = 0.40 x (195-70) + 70= 120 bpm

Muscular Strength and Endurance Training Muscular strength refers to the ability of a muscle or muscle group to exercise force. Muscular endurance refers to the ability of a muscle or muscle group to continue to exercise without fatiguing. The benefits of muscular strength and endurance training include increases in strength, muscle mass, and bone density. The asanas are multi-joint exercises that present many opportunities to gain muscular strength and endurance.

Yogic Prescription for Muscular Strength and Endurance To build muscular strength, actively engage the musculature to support your body in proper alignment. Practice Standing and Core strengthening asanas and hold the asanas for a longer period of time. To build muscular endurance, perform a flowing sequence that links a variety of asanas together. It’s equally important to build both strength and mobility in your asana practice.

Flexibility Training Flexibility is the ability of a joint to move through a full, pain-free range of motion. The benefits of flexibility training include an increase in range of motion and the ability to better perform activities of daily living. There are a wide variety of asanas that can help increase your range of motion and the overall flexibility of your body. As mentioned earlier, it is important to understand certain factors limit the range of motion about a joint. Those factors include age, gender, the shape of the bones, ligament complex and joint capsule, muscles, fascia, tendons, and the skin. Here are a few guidelines to help you safely stretch and practice asana: Warm up the body to increase core temperature before stretching. Perform each stretch in proper alignment. Work within average ranges of motion. Stay within a pain-free active range of motion.

Types of Stretching Static stretching refers to gently going into the stretch until you feel mild intensity and holding it for 10-30 seconds. Dynamic stretching involves rhythmic movements through a full range of motion while maintaining control and alignment. Passive stretching involves either using another body part, such as your arms, or a strap to stretch the desired body part. Passive stretching can also be performed with the assistance of a trainer. Proprioceptive Neuromuscular Facilitation (PNF) is also known as Contract-Relax Stretching. To perform this stretch, start by passively stretching the client’s target muscle. Next, have the client isometrically contract the muscle against resistance you create. Complete the stretch by having the client relax the isometric contraction as you passively stretch the target muscle.

Muscle Proprioceptors That Effect Stretching Two muscle proprioceptors that effect stretching are muscle spindles and golgi tendon organs. Muscle spindles are located in the muscles and are sensitive to stretch and the rate of the stretch. When a muscle is stretched, the nervous system responds by causing a reflex contraction of the muscle spindle to prevent the muscle from tearing. Golgi tendon organs are located in the tendons of the muscles. They are sensitive to pulling forces that are placed on the tendon. When a muscle contracts and shortens, the nervous system responds by causing a reflex relaxation of the muscle to prevent tearing.

Yogic Prescription for Flexibility Practice a sequence that stretches all major muscle groups in the body. You may hold each stretch for 10-60 seconds.

Hydration Drinking adequate water is essential to keeping the body hydrated and lubricated. To guard against dehydration, begin all exercise sessions well hydrated. During physical activity, the body naturally loses water through sweat loss. Drink throughout your workout at regular intervals to assure your fluid replacement matches your sweat loss.

Rest and Recovery General fitness guidelines recommend exercising 30 minutes, five days per week. It’s equally important to give your body time to rest and recover on days when you are not exercising. Taking time to rest will help if you experience muscle soreness and give your body time to adapt to physiological changes.

Mindful Movement Exercises Here are three easy ways for you to approach asana practice mindfully that promote healing and help bring the body into balance. As you perform each exercise, remember that the ancient yogis practiced yoga to bring about self-transformation and self-realization. It’s important to free your mind of ideals and remember that there is not a perfect way to perform an asana, only what works within the alignment of your body. Honoring this approach will lead to a deeper understanding of the inner workings of your physical and mental landscape. Mindful Movement Exercise One: Kinesthetic Awareness Kinesthetic awareness refers to your body’s ability to move through space. The proprioceptors in the muscles and joints along with the nerve

receptors in the inner ear help the body maintain equilibrium and balance. The first step toward improving your kinesthetic awareness is to improve the function of the musculoskeletal system by creating balance and alignment. A balanced and well aligned body creates less compression on internal organs and an improvement in the ability to breathe. While practicing asana, begin by analyzing your body for postural misalignments. When taking your body through a variety of asanas pay particular attention to which muscles feel weak and which muscles feel strong, which areas of your body are flexible and which areas hold tension. Ideally, you want your muscles to be both strong and flexible. To deepen your connection to your physical body, focus on breath awareness and calmness. As you move and use your body more efficiently you will begin to notice an increase in your energy. Over time, you will begin to penetrate the deeper layers of tissue and release chronically tense muscles. Mindful Movement Exercise Two: Mental and Emotional Balance In many alternative schools of thought, issues first manifest on a psychological, emotional, and energetic level before developing physically. As you learn to move mindfully, you will begin to train your mind to stay connected to the present moment, without attaching to the thoughts and emotions that arise during your practice. If thoughts and emotions come up, pay attention to how these sensations express themselves in your body. Breathe deeply into these areas as the emotions come to the surface to be released. The idea is to be mindful, observing without engaging in the mental and emotional stimulus. Let your practice guide you to a greater understanding of the subtle, inner workings of your mind. As you practice, scan your entire body, paying attention to areas that feel tense or heavy. Once you have found an area that feels tense, tune into that area and breathe slowly and deeply. You may want to try focusing your practice on this particular area of your body. Listen to any messages that your body is telling you. As you dive deeper into the various regions of your body you will gain insight into the deep holding patterns that may be present. This process of presence and

listening to what your body is signaling will truly deepen your asana practice. Always practice with gentleness and love for yourself. Mindful Movement Exercise Three: Integration As you develop your practice to integrate the body and the mind you will feel fully engaged in the present moment. You are completely absorbed by your practice without distraction. You are mentally alert, your body is balanced and aligned, and your energy is flowing. Your body feels fluid and at ease. You feel of a greater connection to yourself and others. This newfound ease in the body and mind will enhance your pranayama and meditation practice.

ASANA MOVEMENT INSTRUCTIONS Alignment Alignment is one of the most important elements when practicing and teaching asana, especially in regard to avoiding injury and increasing fitness levels. When assessing alignment, a good place to start is by looking at the spine. A healthy spine is in a neutral position when all the curves of the spine are balanced and the Anterior Superior Iliac Spine (ASIS) is level with the Posterior Superior Iliac Spine (PSIS). Curves of the Spine: Cervical Thoracic Lumbar Sacrococcygeal Abnormal Curves of the Spine: An abnormal lateral curvature of the spine HYPER-KYPHOSIS: An abnormally excessive curve of the thoracic spine SCOLIOSIS:

An abnormally excessive curve in the lumbar spine (Swayback) HYPER-LORDOSIS:

Access Alignment in each Body Region Head and cervical placement Thoracic placement and stability Scapular placement and stability Pelvic placement and stability Hip, knee, ankle, and foot placement Center of Gravity From the anatomical position, your center of gravity is an imaginary point of reference that intersects the three cardinal planes at the midline of the body and lies anterior to the second sacral vertebra. The center of gravity is balanced when our weight or center of mass is equally distributed throughout our base of support. Our center of gravity shifts with each new movement, so paying attention to our alignment and posture becomes increasingly important when performing daily tasks and exercising.

Line of Gravity Postural Assessment The line of gravity is used for postural assessment. It is an imaginary line that runs down the side of the body or divides the body into right and left halves. Postural imbalances in the sagittal plane will appear in the lateral view. Postural imbalances in the frontal plane will appear in the posterior view. The ideal posture would be balanced in the frontal (posterior view) and sagittal (lateral view) planes. Lateral View Landmarks on the Body: Center of the ear Acromion process of the scapula Greater trochanter of the femur Side of the knee joint Lateral malleolus of the fibula

GENERAL GUIDELINES FOR ASANA PRACTICE Movement Principles Establish balance, stability, and a base of support before progressing Core activation

Keep your weight balanced throughout your feet when standing Calm breathing Build muscular strength by actively engaging the muscles Increase flexibility slowly and gently Avoid locking or hyperextension of the joints

Muscular Strengthening, Endurance, and Flexibility Training In general, the muscles that are creating the movement are strengthened, while the antagonists (the muscles that perform an opposite movement) are stretching and lengthening. It is important to note, that not all muscles of a given muscle group are recruited to perform a given action at a joint. Smaller movements require fewer muscles, while larger movements require several muscles to engage. Most of the following asanas involve a combination of flexion/extension, medial/lateral rotation, abduction/adduction, and rotation at the various joints.

Contraindications to Asana Practice For safety reasons, it is important to check with your physician before you begin an exercise program. All health issues or injuries require special attention and modifications regarding the practice of yoga. Physical injuries to specific body parts can affect the entire kinetic chain. Therefore, if you have an injury, full body modifications, as opposed to just one bodily region, may be necessary for each asana.

Asana Yoga Poses

STANDING POSTURES

Tadasana/Mountain Pose Movement Instructions 1. Stand tall with your hips and shoulders square. 2. Hold your head and trunk in a neutral position. 3. Draw your shoulders back and down away from your ears by engaging your trapezius. 4. Engage your abdominal muscles. 5. Gently engage your quadriceps. 6. Balance the weight of your body equally on your feet using your lower leg muscles. Joint Actions Neutral ARM/FOREARM: Gravity pulls arms down PELVIS: Neutral THIGH/LEG: Extension of the leg at the knee joint TRUNK:

Purpose To establish ideal alignment in a standing position

Tadasana/Mountain Pose Variation with Lateral Stretch Movement Instructions 1. Stand tall with your hips and shoulders square and your abdominal muscles engaged. 2. Raise your arms over your head engaging your anterior deltoid and pectoralis major. 3. Bring your hands together and cross your thumbs. Inhale and elongate your trunk. 4. Engage your abdominal muscles. 5. Gently engage your quadriceps. 6. Balance the weight of your body equally on your feet using your lower leg muscles. 7. Slowly, laterally stretch your body to the side. Joint Actions Lateral flexion of the trunk at the spinal joints ARM/FOREARM: Flexion and adduction of the arm at the shoulder joint, extension of the forearm at the elbow joint THIGH/LEG: Extension of the leg at the knee joint TRUNK:

Purpose To laterally flex the trunk in ideal alignment

Utkatasana/Fierce Pose Movement Instructions 1. Begin in Mountain Pose. 2. Bend your knees and flex your hips as you tilt your trunk forward coming into a mild squatting position, engaging your quadriceps. 3. Keep your trunk in a neutral position. 4. Lift your arms over your head, engaging your anterior deltoid and pectoralis major muscles. 5. Engage your abdominal muscles. Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint THIGH/LEG: Flexion and adduction of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK:

Purpose Strengthens the musculature of the thighs, abdomen, and trunk

Utkatasana/Fierce Pose on toes Movement Instructions 1. Begin in Mountain Pose. 2. Lift the arms parallel to the floor. 3. Rise to the balls of your feet, engaging your gastrocnemius and lower leg muscles. 4. With a neutral spine, bend your knees and lower the hips slightly. 5. Engage the abdominal muscles. Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint THIGH/LEG/FOOT: Flexion and adduction of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Strengthens the musculature of the thighs, lower leg, abdomen, and trunk

Garudasana/Eagle Movement Instructions 1. 2. 3. 4. 5. 6. 7. 8.

Begin in Mountain Pose. Cross the right arm under the left connecting at the elbows. Cross your right hand over your left to bring the palms together. Bend the knees and lift your right leg up to cross and connect on your upper left thigh. Wrap your right foot around the back of your left ankle. Center your hands, wrists, elbows, and knees over your left foot. Keep your hips and shoulders square to the front and keep your trunk in a neutral position. Engage your abdominals.

Joint Actions Neutral ARM/FOREARM: Flexion and adduction of the arm at the shoulder joint, flexion of the forearm at the elbow joint LIFTED THIGH/LEG/FOOT: Flexion and adduction of the thigh at the hip joint, flexion of the leg at the knee joint, dorsiflexion of the foot at the ankle joint SUPPORTING THIGH/LEG: Flexion and adduction of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK:

Purpose Strengthens the musculature of the trunk Stretches the musculature that extends the arm at the shoulder joint and the abductors of the thigh

Improves balance

Utthita Hasta Padangusthasana/Extended Hand to Big Toe Pose Movement Instructions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Begin by standing on your left leg. Bend your right knee and clasp your hands around your knee. Stay with this position to work on balance. If you feel balanced, lift your left arm up and clasp your right big toe with the middle and index fingers of your right hand. Keep your spine elongated. Engage your abdominals, quadriceps, and lower leg muscles. Slowly, work to straighten the right leg with your foot dorsiflexed. Focus on one point in front of you. For variation, students may take the right leg out to the side and look over the left shoulder.

Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint LIFTED THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint SUPPORTING THIGH/LEG: Extension of the leg at the knee joint TRUNK:

Purpose Improves balance Strengthens the musculature of the legs, abdomen, and arms Stretches the hamstrings of the lifted leg

Utthita Hasta Padangusthasana/Extended

Hand to Big Toe Pose: Variation with Head to Knee Movement Instructions 1. Begin by standing on your left leg. 2. Bend your right knee and reach down and clasp your hands around your right foot. 3. Engage your abdominals, quadriceps, and lower leg muscles. 4. Slowly, work to straighten the right leg with your foot dorsiflexed. 5. Once you are stable and balanced, slowly fold forward and place your head on your knee or shin. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint LIFTED THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint SUPPORTING THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Improves balance Strengthens the musculature of the legs, abdomen, and arms Stretches the hamstrings of the lifted leg

Natarajasana/Dancer Pose Movement Instructions

1. 2. 3. 4.

Begin by standing and establishing balance on your left leg. Bend your right knee and grab your right foot with your right hand. Lift your left arm up. Lower the trunk as you extend your right leg back, plantarflexing your foot. 5. Sustain the balance by actively reaching out with your left arm and contracting the muscles of your right thigh and leg. The quadriceps are working to, gently, extend the knee. 6. Hold your hips square. Joint Actions Extension of the trunk at the spinal joints FORWARD ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint BACK ARM/FOREARM: Extension and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint, supination of the forearm at the radioulnar joint LIFTED THIGH/LEG/FOOT: Extension of the thigh at the hip joint, flexion moving into extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint SUPPORTING THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Improves balance Strengthens the musculature of the legs Stretches the hip flexors of the lifted leg

Trikonasana/Triangle Pose Movement Instructions 1. Begin by taking a step to the side about 3 to 3 ½ feet, abducting the legs. 2. Lift your arms engaging the deltoids, so that they are parallel to the floor. 3. Laterally rotate your right leg at the hip joint. 4. Laterally stretch to your right and bring your right palm or fingertips to the right shin or to the floor. 5. Keep your shoulders square and elongate both sides of your trunk evenly. 6. Rotate your head to look up at your left arm. Joint Actions Rotation of the head and neck at the spinal joints TRUNK: Lateral flexion of the trunk at the spinal joints ARM/FOREARM: Abduction and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint RIGHT THIGH/LEG: Flexion, adduction, and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint LEFT THIGH/LEG: Abduction of the thigh at the hip joint, extension of the leg at the knee joint HEAD/NECK:

Purpose Strengthens the musculature of the legs, abdomen, arms, and trunk

Virabhadrasana One/Warrior One Movement Instructions 1. Begin in Mountain Pose and extend your right leg back 3-4 feet with your right heel in line with your left heel. 2. Lift your arms up. Bend your left knee, so that it is in line with your left ankle. 3. Elongate your trunk. 4. Hold your shoulders square. 5. Try to square your hips to the front. 6. Engage your abdominals and legs. Joint Actions Slight extension of the trunk at the spinal joints ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint FRONT THIGH/LEG: Flexion and medial rotation of the thigh at the hip joint, flexion of the leg at the knee joint BACK THIGH/LEG: Extension and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Strengthens the musculature of the legs, abdomen, arms, and trunk Stretches the hip flexors

Virabhadrasana Two/Warrior Two Movement Instructions 1. 2. 3. 4. 5. 6.

Begin in Mountain Pose. Take a step to the side about 3-4 feet. Laterally rotate your left leg. Bend your left knee, so that it is in line with your left ankle. Square your hips. Keep your trunk centered and weight balanced between both feet. Draw your shoulder blades down, engaging your trapezius, and keep your arms firm as they reach out and away from your body. 7. Look over your left shoulder.

Joint Actions Rotation of the head and neck at the spinal joints TRUNK: Neutral ARM/FOREARM: Abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint BENT THIGH/LEG: Flexion, lateral rotation, and abduction of the thigh at the hip joint, flexion of the leg at the knee joint STRAIGHT THIGH/LEG: Abduction of the thigh at the hip, extension of the leg at the knee joint HEAD/NECK:

Purpose Strengthens the musculature of the legs, abdomen, arms, and trunk

Reverse Warrior Movement Instructions 1. Begin in Warrior Two Pose on your left side, with both arms straight out to the side. 2. Keep your left knee flexed and lined up on top of your left ankle. 3. Square your hips. 4. Keep your trunk centered and weight balanced between both feet.

5. Lift your left arm up and gently reach back extending your trunk. 6. The movement of the trunk may include lateral flexion and rotation of the trunk in addition to extension. *Contraindicated for a back injury

Joint Actions Rotation and extension of the head and neck at the spinal joints TRUNK: Lateral flexion, extension, and rotation of the trunk at the spinal joints LIFTED ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint LOWER ARM/FOREARM: Abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint BENT THIGH/LEG: Flexion, lateral rotation, and abduction of the thigh at the hip joint, flexion of the leg at the knee joint STRAIGHT THIGH/LEG: Abduction of the thigh at the hip, extension of the leg at the knee joint HEAD/NECK:

Purpose Strengthens the musculature of the legs, abdomen, arms, and trunk Stretches the flexors of the trunk

Virabhadrasana Three/Warrior Three Movement Instructions

1. Stand in Mountain Pose and bring your arms up over your head in line with your ears. 2. Extend your right leg back and plantarflex your toes. 3. Engage your abdominal muscles. 4. Keep your hips and shoulders square. 5. Bend forward at your hips, lifting your right leg off the floor. 6. Slowly, lower your trunk, so that it is parallel to the floor. 7. It is essential that the trunk is held in a neutral position for safety. If you trunk begins to flex or feel unstable, stay above parallel to the floor. 8. Keep your arms by your ears and your trunk and right leg in a straight line. 9. Take your arms out to the side for less intensity. Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORTING THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint LIFTED THIGH/LEG/FOOT: Extension of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Improves balance Strengthens the musculature of the legs, abdomen, arms, and trunk

Ardha Chandrasana/Half Moon Pose Movement Instructions 1. Begin in Extended Side Angle Pose on your right side with your right knee flexed. 2. Place your right fingertips on the floor or on a yoga block an inch or two in front of your right foot, in line with the center of your foot. 3. Engage your abdominal muscles. 4. Slowly lift your left foot off the floor. 5. Straighten your right leg. 6. Keep your shoulders and hips square. 7. Keep the left arm engaged as your reach up.

Joint Actions Rotation of the head and the neck at the spinal joints TRUNK: Lateral flexion of the trunk at the spinal joints ARM/FOREARM: Abduction and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORTING THIGH/LEG: Flexion and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint LIFTED THIGH/LEG/FOOT: Abduction of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint HEAD/NECK:

Purpose Improves balance Strengthens the musculature of the legs, abdomen, arms, and trunk

Utthita Parsvakonasana/Extended Side Angle Pose Movement Instructions

1. Begin in Warrior Two on your right side. 2. Laterally flex your trunk to the right and place your right elbow in front of your right knee. 3. You may modify the pose by placing your right elbow on your right knee. 4. Lift your left arm up and place it over your left ear. 5. Create a long line from your left hand to your left heel. 6. You may rotate your head to look upward. 7. Engage your abdominals, legs, and arms.

Joint Actions Rotation of the head and the neck at the spinal joints TRUNK: Lateral flexion of the trunk at the spinal joints LIFTED ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint LOWER ARM/FOREARM: Lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint BENT THIGH/LEG: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint STRAIGHT THIGH/LEG: Abduction of the thigh at the hip joint, extension of the leg at the knee joint HEAD/NECK:

Purpose Strengthens the musculature of the legs, abdomen, arms, and trunk Increases flexibility in the hip joint

Parivrtta Parsvakonasana/Revolved Side Angle with Anjali Mudra Movement Instructions 1. Begin in Crescent lunge with your right leg forward and your arms by your side. 2. Reach your left arm over your right thigh and gently rotate your trunk. 3. Bring your hands together in Anjali mudra (prayer position). 4. Keep your spine long and extend through your back leg. 5. You may modify the posture by placing your left knee on the floor. 6. Stabilize the structure of the posture by engaging your abdominal and leg muscles. Joint Actions Rotation of the head and the neck at the spinal joints TRUNK: Flexion and rotation of the trunk at the spinal joints ARM/FOREARM: Flexion and adduction of the arm at the shoulder joint, flexion of the forearm at the elbow joint, extension of the hand at the wrist FRONT THIGH/LEG: Flexion and medial rotation of the thigh at the hip joint, flexion of the leg at the knee joint BACK THIGH/LEG: Extension and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint HEAD/NECK:

Purpose Increases rotation of the trunk Strengthens the musculature of the legs, abdomen, arms, and trunk

Vrkshasana/Tree Pose Movement Instructions 1. Begin in Mountain Pose. 2. Lift your right leg up and place the sole of your foot on your inner left thigh. 3. Lift up your arms and bring your hands together at the center of your chest in Anjali mudra. 4. Engage your abdominals. 5. Elongate your trunk.

Joint Actions TRUNK:

Neutral

Flexion and adduction of the arm at the shoulder joint, flexion of the forearm at the elbow joint, extension of the hand at the wrist joint SUPPORTING THIGH/LEG: Extension of the leg at the knee joint LIFTED THIGH/LEG: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint ARM/FOREARM/HAND:

Purpose Improves balance Improves lateral rotation at the hip joint

Toe Stand Movement Instructions 1. Begin in Mountain pose. 2. Lift your right leg up and place your foot on your left thigh in Half Lotus position. 3. Bend forward at your hip joint and reach both arms to the floor. 4. Bring your body weight onto your hands and slowly bend your left knee as you lift your left heel off the floor. 5. Proceed to gently lower your body until you are sitting on your left heel. 6. Bring your hands into Anjali mudra. 7. Lengthen your spine and press your hips off your heel. Joint Actions TRUNK:

Neutral

Flexion and adduction of the arm at the shoulder joint, flexion of the forearm at the elbow joint, extension of the hand at the wrist joint SUPPORTING THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint LIFTED THIGH/LEG: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint ARM/FOREARM/HAND:

Purpose Improves balance Strengthens the musculature of the trunk

Anjaneyasana/Crescent Lunge Movement Instructions 1. 2. 3. 4. 5.

Begin in Mountain Pose. Extend your left leg back placing your toes on the floor. Bend your right knee, so that it is lined up with your ankle. Lift your arms up by your ears. Keep your leg muscles engaged and your hips and shoulders square. 6. Engage your abdominal muscles. 7. You may modify the posture by taking a narrow stance, flexing the back knee, and keeping the trunk in a neutral position. Joint Actions Neutral or slight Extension of the trunk at the spinal joints ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint FRONT THIGH/LEG: Flexion of the thigh at the hip joint, flexion of the leg at the knee joint BACK THIGH/LEG: Extension of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Strengthens the musculature of the legs, abdomen, arms, and trunk Stretches the hip flexors

Low Lunge/Variation in 90/90 Position Movement Instructions 1. Begin in a kneeling position. Keep your trunk in a neutral position. 2. Place your left leg forward with your knee flexed and the sole of your foot on the floor. 3. Your left knee should be at a 90 degree angle, with the knee and ankle in a straight line. 4. Your right hip and knee should also be in a straight line for the 90/90 position. 5. Lift your arms up by your ears. Keep your hips and shoulders square. 6. Engage your abdominal muscles. 7. For a deeper hip flexor stretch, gently extend your right leg back a little further. Keep your left knee aligned with your left ankle. Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint PELVIS: Neutral FRONT THIGH/LEG: Flexion of the thigh at the hip joint, flexion of the leg at the knee joint BACK THIGH/LEG: Flexion of the leg at the knee joint TRUNK:

Purpose Strengthens the musculature of the legs, abdomen, arms, and trunk

Gentle hip flexor stretch

Temple Pose Movement Instructions

1. 2. 3. 4. 5.

Begin in Mountain Pose. Take a 3-foot step to the side. Laterally rotate your legs from your hip joint. Bend your knees, keeping your hips above your knees. Engage your abdominals and legs. You may place your hands in Anjali mudra.

Joint Actions Neutral ARM/FOREARM: Flexion and adduction of the arm at the shoulder joint, flexion of the forearm at the elbow joint, extension of the hand at the wrist THIGH/LEG: Flexion, lateral rotation, and abduction of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK/PELVIS:

Purpose Strengthens the musculature of the legs

ARM BALANCING POSTURES

Bakasana/Crow Pose Movement Instructions 1. Begin in Mountain Pose and raise your heels off the floor. 2. Bend your knees and slowly lower down to the floor. 3. Place your hands on the floor shoulder distance apart directly in front of you. 4. Slowly bend your arms as you bring your body weight onto your hands. 5. Place your knees on your triceps. 6. Keep your abdominals engaged and lift your feet off the floor. Joint Actions HEAD/NECK:

joints

Slight extension of the head and the neck at the spinal

Flexion of the trunk at the spinal joints ARM/FOREARM/HAND: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist THIGH/LEG: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee TRUNK:

Purpose Strengthens the musculature of the trunk and arms

Plank Pose Movement Instructions 1. Begin in all fours position with your shoulders in line with your wrists. 2. Make sure your hands are shoulder distance apart and your legs are hip distance apart. 3. Extend one leg back at a time and balance on the back of your toes.

4. Keep your abdominals, arms, and legs engaged. 5. Keep your trunk in a neutral position. 6. You may modify the arm position by balancing on your forearms. Joint Actions TRUNK:

Neutral

Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint THIGH/LEG: From all fours there is extension of the thigh at the hip joint moving into a neutral position, extension of the leg at the knee joint ARM/FOREARM/HAND:

Purpose Strengthens the musculature of the trunk, arms, and legs

Vasisthasana/Side Plank Pose Movement Instructions 1. Begin in Plank Pose. 2. Transfer your body weight to your right arm and your right foot.

3. Rotate your body until your hips and shoulders are square and you are balancing on your right hand and foot. 4. Raise your left arm up. 5. Place your left foot on top of your right foot. 6. You may modify the pose by placing your right knee on the floor. 7. Engage your abdominals, arms, and legs. Joint Actions Rotation of the head and the neck at the spinal joints TRUNK: Neutral LIFTED ARM/FOREARM: Lateral rotation and abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORTING ARM/FOREARM/HAND: Lateral rotation and abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint THIGH/LEG/FOOT: Adduction of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint HEAD/NECK:

Purpose Strengthens the musculature of the trunk, arms, and legs

Chaturanga Dandasana/Four Limb Staff Pose Movement Instructions 1. Begin in Plank Pose. 2. Engage your abdominal muscles and bend your elbows slowly. 3. This will create an eccentric contraction of your deltoid, triceps, and pectoralis major. 4. Lower your body down a few inches holding your trunk in a neutral position. 5. Keep your elbows close to your body at a 45 degree angle and pointing straight back. 6. Keep your shoulder muscles and your scapulae stable and engaged. 7. Stay strong in your core to avoid collapsing in your upper back or hips. 8. Modify the posture by placing your knees on the floor. Joint Actions Neutral ARM/FOREARM/HAND: Stabilize the shoulder joint in a neutral position by engaging the musculature. The remaining joint actions are flexion of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint. THIGH/LEG: Thighs are in a neutral position, extension of the leg at the knee joint TRUNK/PELVIS:

Purpose Strengthens the musculature of the trunk, arms, and legs

Dolphin Pose Movement Instructions 1. Begin in all fours position. 2. Engage your abdominal muscles. 3. Place your forearms on the floor, shoulder distance apart with the palms down or you may clasp your hands. 4. Extend both legs back placing your feet on the floor. 5. Slowly, lift your hips up.

6. Relax your neck. 7. Your elbows, shoulders, trunk, and hips should be in line. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM/HAND: Flexion and lateral rotation of the arm at the shoulder joint, flexion of the forearm at the elbow joint THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Strengthens the musculature of the arms, thighs, legs, and abdominals

Camatkarasana /Wild Thing Movement Instructions 1. Begin in a seated position with your legs straight. 2. Bend your right knee and place it beside your left knee with the sole of your foot on the floor. 3. Extend your left arm behind you and place your palm down on the floor. 4. Lift your right arm up by your ear. 5. Slowly, lift your body up extending your trunk and hips. 6. Lift your right heel off the floor. 7. Engage your left leg and gluteal muscles. Joint Actions Extension of the head and neck at the spinal joints TRUNK: Extension and rotation of the trunk at the spinal joints LIFTED ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORT ARM/FOREARM/HAND: Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint STRAIGHT THIGH/LEG/FOOT: Extension of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint BENT THIGH/LEG/FOOT: Extension of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint HEAD/NECK:

Purpose Increases trunk and hip extension Challenges the core

Adho Mukha Svanasana/Downward Facing Dog Movement Instructions 1. Begin in all fours position with your palms down on the floor shoulder distance apart. 2. Extend one leg back at a time placing your toes on the floor. 3. Keep your feet hip distance apart. 4. Slowly, lift your hips up. 5. If you have the flexibility, straighten your legs and gently work your heels toward the floor. 6. If your hamstrings are tight, you may bend your knees and keep your heels off the floor. 7. Evenly distribute the weight in your hands. 8. Lengthen your trunk.

9. Keep your legs and abdominal muscles engaged. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM/HAND: Flexion and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Stretches the hamstrings Strengthens the musculature of the arms, thighs, legs, and abdominals

FORWARD BENDING POSTURES

Prasarita Padottanasana Wide-Legged Forward Bend Movement Instructions 1. Begin in Mountain Pose and step to the side about 3-4 feet. 2. Engage your abdominal muscles. 3. Bend forward from your hip joints maintaining the length of your trunk. 4. Place your hands on your thighs or on the floor in between your feet while keeping your trunk elongated. 5. If the stretch is too intense on your hamstrings, you may bend your knees. 6. For a deeper stretch, grab your big toes, heels or feet. 7. Keep your weight balanced on your feet. 8. Slowly, bring the crown of your head toward the floor. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM: Abduction of the arm at the shoulder joint, flexion of the forearm at the elbow joint THIGH/LEG: Abduction and flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose

Stretches the hamstrings

Pada Hastasana/Hands to Feet Pose Movement Instructions 1. 2. 3. 4. 5.

Begin by standing with your feet hip distance apart. Engage your abdominal muscles and lift your arms over your head. Bend forward from your hip joints keeping your spine long. If necessary, bend your knees to lessen the intensity of the stretch. You may place your hands on your ankles or place the palms of your hands under the soles of your feet or grab your big toes. 6. Reach the crown of your head toward the floor. 7. Distribute your weight evenly on your feet. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM/HAND: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Stretches the hamstrings and the muscles that extend the trunk

Parsvottanasana/ Intense Side Stretch Movement Instructions 1. Begin in Mountain Pose. 2. Extend your left leg back about 3-3 1/2 feet apart. Lift your arms over your head. 3. Keep your hips and shoulders square. 4. Engage your abdominal muscles and bend forward from your hip joints. 5. Place your hands on the floor by the sides of your right foot. 6. Stretch your trunk long across your right leg. 7. If the stretch is too intense on your hamstrings, bend your right knee. 8. You may place your palms together as a variation. 9. Engage your leg muscles to stabilize the posture. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM: Flexion of the arm at the shoulder joint, flexion or extension of the forearm at the elbow joint FRONT THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint BACK THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Stretches the hamstrings Strengthens abdominals

Marjaryasana/Cat Pose Movement Instructions 1. Begin in all fours position. 2. Place your hands shoulder distance apart with your wrists in line with your shoulders. 3. Place your knees hip distance apart. 4. Make sure that your hips and knees are in a straight line. 5. Engage your abdominal muscles as you flex your spine. Joint Actions Gravity pulls the head down into flexion of the head and the neck at the spinal joints TRUNK: Flexion of the trunk at the spinal joints ARM/FOREARM/HAND: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint PELVIS: Posterior tilt of the pelvis at the hip joint HEAD/NECK:

Purpose Stretches the muscles that extend the trunk Strengthens the abdominals

Balasana/Child’s Pose Movement Instructions 1. 2. 3. 4. 5.

Begin in all fours position Slowly, draw your hips back toward your heels. Rest your trunk on your thighs and relax your head. Let your arms rest by the sides of your body. You may need to modify your leg position. Your legs can be together or slightly apart.

Joint Actions TRUNK:

Flexion of the trunk at the spinal joints

Relaxed position THIGH/LEG: Flexion of the thigh at the hip joint, flexion of the leg at the knee joint ARM/FOREARM:

Purpose Increases trunk and hip flexion Stretches the muscles that extend the trunk

Shashankasana/Hare Pose Movement Instructions 1. 2. 3. 4. 5.

Begin in all fours position Separate your knees and bring your big toes together Slowly draw your hips back toward your heels. Rest your trunk on your thighs and relax your head. Let your arms reach out in front of your body.

Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM: Flexion and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint THIGH/LEG: Flexion and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK:

Purpose Increases trunk and hip flexion Stretches the muscles that extend the trunk

Chakravakasana/Ruddy Goose Movement Instructions

1. This flowing sequence is a combination of Cat Pose, Child’s Pose, Hare Pose, and Cow Pose. 2. Begin in all fours position. 3. Flex your trunk as in Cat Pose. 4. Draw your hips toward your heels as in Child’s Pose. 5. Stretch your arms in front of your body as in Hare Pose. 6. Place the forearms on the ground and come back to all fours, gently lifting the chest as in Cow Pose.

Joint Actions See joint actions for Cat, Child’s, Hare, and Cow Pose

Purpose Increases trunk and hip flexion Increases trunk extension

Sasangasana/Rabbit Pose Movement Instructions 1. 2. 3. 4.

Begin seated with your hips on your heels. Extend your arms back and place your hands on your heels. Bring your chin to your chest and engage your abdominal muscles. Bend forward while holding onto your heels and place the crown of your head on the floor in front of your knees. 5. The crown of your head should barely touch the floor. 6. Slowly, lift your hips up as you straighten your arms. *Precaution: Do not practice this posture if you have a spinal injury. To protect your cervical spine, do not place pressure on your head.

Joint Actions Flexion of the head and neck at the spinal joints TRUNK: Flexion of the trunk at the spinal joints ARM/FOREARM: Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint THIGH/LEG: Flexion of the thigh at the hip joint, flexion of the leg at the knee joint HEAD/NECK:

Purpose Increases trunk flexion

Parivrtta Trikonasana/Revolved Triangle Movement Instructions 1. 2. 3. 4. 5. 6. 7.

Begin in Mountain Pose. Extend your left leg back about 3 feet. Square your hips and shoulders. Place your right hand on your right hip. Lift your left arm up and lengthen your trunk. With a long trunk, slowly bend forward from your hips. Place your left fingertips or palm of your hand on the floor in front of your right foot.

8. Slowly rotate your trunk as you open your chest. 9. Raise your right arm up. 10. Stabilize the structure of the posture by engaging the thighs and abdominals. Joint Actions Flexion and rotation of the trunk at the spinal joints SUPPORT ARM/FOREARM/HAND: Abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint, extension of the hand at the wrist joint LIFTED ARM/FOREARM: Abduction and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint FRONT THIGH/LEG: Flexion and medial rotation of the thigh at the hip joint, extension of the leg at the knee joint BACK THIGH/LEG: Flexion and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Increases trunk and hip flexion Challenges balance Increases trunk rotation Strengthens abdominals

Uttanasana & Ardha Uttanasana/Standing

Forward Bend & Half Standing Forward Bend Movement Instructions 1. Begin in Mountain Pose. 2. Engage your abdominals, lift your arms over your head, and bend forward from the hip joints placing your fingertips or palms on the floor. 3. If your hamstrings are tight, bend your knees. 4. Keep the weight evenly distributed on your feet. 5. For Ardha Uttanasana, gently extend the trunk and straighten the arms. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM/HAND: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint, extension of the hand at the wrist joint THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Increases trunk and hip flexion

BACK EXTENSION POSTURES

Bhujangasana/Cobra Movement Instructions 1. Lie on the floor in a prone position. 2. You may keep your legs hip distance apart or however it feels most comfortable for the lower back. 3. Place your hands underneath your shoulders with the palms down. 4. Engage your abdominals. 5. Slowly, lift your upper body off the floor a few inches into spinal extension. 6. Keep your shoulders away from your ears by drawing the scapulae down. 7. Keep your head in line with your spine. Joint Actions Extension of the trunk at the spinal joints ARM/FOREARM/HAND: Extension of the arm at the shoulder joint, flexion of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint THIGH/LEG/FOOT: Extension and slight adduction of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose

Strengthens the trunk and hip extensors Improves scapular stability

Shalabhasana/Locust Movement Instructions 1. Lie in a prone position and reach your arms straight out to the side. 2. Separate your legs slightly and plantarflex your toes. 3. Slowly, lift your arms and legs off the floor as you extend your trunk and hips. 4. Keep your neck in a neutral position. 5. Actively engage the muscles of your arms, legs, and trunk. Joint Actions

Extension of the trunk at the spinal joints ARM/FOREARM: Abduction or flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint THIGH/LEG/FOOT: Extension and adduction of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Strengthens the trunk and hip extensors Stretches the hip flexors Improves scapular stability

Dhanurasana/Bow Movement Instructions 1. 2. 3. 4. 5.

Lie in a prone position and bend your knees. Reach back and hold onto your feet just below your toes. Extend your trunk and your legs as you lift your legs off the floor. Keep your head level. Keep your thighs in a neutral position with your knees pointing downward. 6. Keep your feet hip distance apart. Joint Actions Extension of the trunk at the spinal joints ARM/FOREARM: Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint THIGH/LEG/FOOT: Extension of the thigh at the hip joint, flexion moving into extension of the leg at the knee joint to stabilize the posture, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Strengthens the trunk and hip extensors Stretches the hip flexors

Ushtrasana/Camel Movement Instructions 1. 2. 3. 4. 5.

Begin in a kneeling position with your knees hip distance apart. Place your hands on your lower back for support. Inhale and lift up, elongating the trunk. Take your gaze upward. Engage your abdominal muscles.

6. Slowly, extend back. 7. If you have the mobility in your spine, grab onto your heels.

*Modify the posture by tucking your toes under to lessen the distance of the hands to the feet. If your neck is injured or if you experience dizziness, keep your chin toward your chest.

Joint Actions Extension of the head and neck at the spinal joints TRUNK: Extension of the trunk at the spinal joints ARM/FOREARM: Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint THIGH/LEG/FOOT: Extension of the thigh at the hip joint, flexion of the leg at the knee joint HEAD AND NECK:

Purpose Strengthens the trunk and hip extensors Stretches the hip flexors

Setu Bandha Sarvangasana/Bridge Pose Movement Instructions 1. Lie supine and bend your knees placing the soles of your feet flat on the floor hip distance apart. 2. Keep your heels under your knees. 3. Keep your arms by the sides of your body with the palms down. 4. Lift your hips up a few inches by contracting the hamstrings and gluteal muscles. 5. Lift into a neutral spine position. 6. Engage the adductors of the thighs to increase further stability. 7. Maintain a straight line from your shoulders to your knees. 8. Students with greater flexibility may extend the trunk past neutral. Joint Actions Extension moving into neutral ARM/FOREARM: Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint THIGH/LEG: Extension of the thigh at the hip joint moving into neutral position, flexion of the leg at the knee joint TRUNK:

Purpose Strengthens the trunk and hip extensors Stretches the hip flexors

Urdhva Dhanurasana/Upward Bow Movement Instructions

1. Begin in Bridge Pose. 2. Reach your arms over your head and place your palms on the floor by the sides of your head. 3. Make sure your fingers are pointing toward your shoulders. 4. Lift your trunk up using the strength of your arms and legs. 5. Engage the gluteal muscles and hamstrings. Joint Actions Extension of the trunk at the spinal joints ARM/FOREARM/HAND: Flexion and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint, extension of the hand at the wrist joint THIGH/LEG: Extension of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK:

Purpose Strengthens the arms, trunk, and hip extensors Stretches the hip flexors

Chatus Pada Pitham/Four-Legged Table

Movement Instructions 1. From a seated position, bend your knees and place the soles of your feet on the floor hip distance apart. 2. Place your hands on the floor behind your hips with your fingers pointing straight forward. 3. Keep your shoulders in line with your wrists. 4. Slowly lift your hips off the floor, engaging the hamstrings and gluteal muscles. 5. Try to keep your hips, abdomen, and chest level. Joint Actions TRUNK:

Neutral

Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joints, extension of the hand at the wrist joint THIGH/LEG: Extension of the thigh at the hip joint moving into neutral, flexion of the leg at the knee joint ARM/FOREARM/HAND:

Purpose Strengthens the arms, trunk, and hip extensors Stretches the hip flexors

Bitilasana/Cow Pose Movement Instructions 1. 2. 3. 4. 5. 6.

Begin in all fours position. Place your hands shoulder distance apart. Place your shoulders in line with your wrists. Place your knees hip distance apart Make sure that your knees are in line with your hips. Gently, extend your spine.

Joint Actions

Extension of the trunk at the spinal joints ARM/FOREARM/HAND: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint PELVIS: Anterior tilt of the pelvis at the hip joint TRUNK:

Purpose Strengthens the trunk extensors Increases trunk mobility

Purvottanasana/Eastern Intense Stretch Movement Instructions 1. Begin in a seated position with your legs straight and your toes plantarflexed. 2. Keep your legs together. 3. Place your hands on the floor behind your hips with your fingers facing your toes. 4. Slowly, extend your hips by lifting upward into a neutral position. 5. Keep your abdominals, legs, hamstrings, adductors, and gluteal muscles engaged. Joint Actions TRUNK:

Neutral

Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint PELVIS: Neutral THIGH/LEG/FOOT: Extension of the thigh at the hip joint moving into neutral, adduction of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint ARM/FOREARM/HAND:

Purpose Strengthens the arms, trunk, and hip extensors Stretches the hip flexors

Urdhva Mukha Svanasana/Upward Facing Dog Movement Instructions 1. 2. 3. 4.

Begin in Cobra Pose with your wrists underneath your shoulders. Slowly, lift your trunk up and straighten your arms. Draw your shoulders down and back, engaging the trapezius. Try to create and feel the back extending throughout your entire spine (upper, middle, and lower back). 5. Keep your head level or slightly extended.

6. Engage your legs, adductors, and abdominal muscles. 7. Plantarflex your toes. 8. For a challenge, you may lift your hips and thighs off the floor. Joint Actions Neutral or Extension of the head and neck at the spinal joints (as in model demonstration) TRUNK: Extension of the trunk at the spinal joints ARM/FOREARM/HAND: Neutral shoulder joint, extension of the forearm at the elbow joint, extension of the hand at the wrist joint, pronation of the forearm at the radioulnar joint THIGH/LEG/FOOT: Extension and slight adduction of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint HEAD/NECK:

Purpose Strengthens the arms, trunk, and hip extensors Stretches the hip flexors

SEATED POSTURES

Eka Pada Rajakapotasana/ One-Legged Pigeon Variation One Movement Instructions 1. Begin in Low Lunge Pose with your left foot forward and place your hands on the sides of your left foot. 2. Slide your left foot toward your right hand and lower your left knee to the floor. 3. Extend your right leg. 4. Try to square your hips. 5. You may modify the intensity of the stretch on the hip by drawing your left foot back toward your right hip. Joint Actions Slight extension of the trunk at the spinal joints ARM/FOREARM: Abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint FRONT THIGH/LEG/FOOT: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint BACK THIGH/LEG/FOOT: Extension of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose

Stretches the lateral rotators of the hip (Front leg) Increases hip extension (Back leg)

Eka Pada Rajakapotasana/One-Legged Pigeon Variation Two

Movement Instructions 1. Begin in One-Legged Pigeon Pose Variation One with your left leg forward. 2. Extend your right arm. 3. Flex your right knee and place your right toes on your right elbow. 4. Reach your left arm over your head and grab your right hand. Joint Actions Extension and rotation of the trunk at the spinal joints LIFTED ARM/FOREARM/HAND: Flexion and lateral rotation of the arm at the shoulder joint, flexion of the forearm at the elbow joint LOWER ARM/FOREARM/HAND: Extension and lateral rotation of the arm at the shoulder joint, flexion of the forearm at the elbow joint FRONT THIGH/LEG/FOOT: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint BACK THIGH/LEG/FOOT: Extension of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the lateral rotators of the hip (Front leg) Increases hip extension (Back leg)

Sucirandhrasana/Eye of the Needle Movement Instructions

1. Lie in a supine position with both knees bent and the soles of the feet on the floor. 2. Place your right heel in front of your left knee. 3. You may stay here or lift your left foot off the floor. 4. Reach your right hand through your legs meeting your left hand either over your left knee or under your left thigh. 5. Clasp your hands together. Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint PELVIS: Neutral CROSSED THIGH/LEG/FOOT: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint, dorsiflexion of the foot at the ankle joint BOTTOM THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, flexion of the leg at the knee joint, dorsiflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the lateral rotators of the hip

Janu Sirsasana/Head to Knee Pose Movement Instructions 1. Begin in a seated position with your legs straight. 2. Bend your left leg and place the sole of your foot on your right inner thigh. 3. Engage your abdominal muscles and lift your arms out in front of you. 4. Bend forward from your hip joints and clasp your right foot with your hands. 5. Elongate your trunk.

6. If possible, bring your head toward the right shin. 7. Engage your right thigh muscles and dorsiflex your right foot. 8. Modify the posture by placing your hands by your shin or ankle, or use a yoga strap wrapped around your foot. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint STRAIGHT THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint BENT THIGH/LEG: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK:

Purpose Stretches the hamstrings and spinal extensors

Upavistha Konasana/ Seated Angle Pose Movement Instructions 1. 2. 3. 4. 5.

Begin in a seated position and abduct both legs out to the side. Keep your knees pointing upward. Engage your leg muscles and dorsiflex your feet. Keep your trunk long with the abdomen engaged. For a deeper stretch, you may gently flex at the hip joints and lower your trunk to stretch the adductors.

Joint Actions Neutral ARM/FOREARM: Abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint THIGH/LEG/FOOT: Abduction and flexion of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the adductors of the hip joint

Baddha Konasana/Bound Angle Pose Movement Instructions 1. 2. 3. 4. 5.

Begin in a seated position with your legs straight. Flex your knees bringing the soles of your feet together. Place your hands on your ankles. Sit up tall and engage the abdominal muscles. For a deeper stretch, you may flex at the hip joints and lower your trunk.

Joint Actions Neutral ARM/FOREARM: Shoulder joint neutral or slight flexion, flexion of the TRUNK:

forearm at the elbow joint THIGH/LEG: Flexion, lateral rotation, and abduction of the thigh at the hip joint, flexion of the leg at the knee joint Purpose Stretches the adductors and quadriceps

Tarasana/Star Pose Movement Instructions 1. 2. 3. 4.

Begin in a seated position with your legs straight. Bend your knees slightly and bring the soles of your feet together. Place your hands on your ankles. Sit up tall and engage the abdominal muscles.

Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint THIGH/LEG: Flexion, lateral rotation, and abduction of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK:

Purpose Stretches the adductors and quadriceps

Paschimottanasana/Western Intense Stretch Pose Movement Instructions 1. Begin by sitting up tall with your legs together and straight. 2. Lift your arms out in front of your trunk and engage your legs and abdomen. 3. Dorsiflex your feet. 4. Slowly, bend forward from the hip joints. 5. Lengthen your trunk as you bring your body forward over your legs. 6. Place your hands on your ankles, toes or feet. 7. You may modify the posture with a yoga strap wrapped around the feet or by bending the knees slightly. Joint Actions Flexion of the trunk at the spinal joints ARM/FOREARM: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint THIGH/LEG: Flexion and adduction of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the hamstrings and spinal extensors

Shavasana/Corpse Pose Movement Instructions 1. Lie supine and completely relax. 2. Close your eyes. 3. Breathe deeply. Purpose Relaxation posture for rest, meditation or Yoga Nidra

Agnistambhasana /Fire Log Pose Movement Instructions 1. 2. 3. 4.

Begin in a seated position. Bend both knees and place your right foot on your left knee. Line up your right knee with your left foot. Keep your trunk long and place your fingertips on the floor by your hips.

Joint Actions Neutral ARM/FOREARM: Shoulder joint neutral THIGH/LEG/FOOT: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint, dorsiflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the lateral rotators and adductors of the hip joint

Hanumanasana/Monkey Pose Movement Instructions 1. Begin in Low Lunge Pose with your left foot forward. 2. Place your hands on the floor by the sides of your left foot for support. 3. Slowly and gently try to straighten both legs, so that the left knee is facing up and the right knee is facing down. 4. Rotate your pelvis and try to keep your hips and shoulders square to the front. *Hips and shoulders square is the ideal position, but most people will have some degree of medial rotation of the thigh at the hip joint occurring in the leg that is forward and some degree of lateral rotation of the thigh at the hip joint in the leg that is extending back.

Joint Actions Slight extension of the trunk at the spinal joints ARM/FOREARM: Shoulder joint neutral FRONT THIGH/LEG/FOOT: Flexion and/or slight medial rotation of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint BACK THIGH/LEG/FOOT: Extension and/or slight lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the hamstrings (Front Thigh) Stretches the hip flexors (Back Thigh)

Supta Padangusthasana/Reclining Hand to Big Toe Pose Movement Instructions 1. Lie supine with your arms by your sides. 2. Bend your right knee toward your chest. 3. Hold onto your right big toe with the middle and index fingers of your right hand. 4. Place your left hand on your left hip. 5. Slowly, straighten and extend your right leg. 6. Modify this posture by placing a yoga strap around your foot or by placing your hands on the back of your leg. Joint Actions

TRUNK:

Neutral

Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORT ARM/FOREARM: Abduction of the arm at the shoulder joint, flexion of the forearm at the elbow joint LIFTED THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint SUPPORT THIGH/LEG/FOOT: Extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint LIFTED ARM/FOREARM:

Purpose Stretches the hamstrings (Lifted Thigh)

Padmasana/Lotus Pose Movement Instructions 1. 2. 3. 4. 5.

Begin in a seated position. Bend your left knee and place your left foot on your right thigh. Bend your right knee and place your right foot on your left thigh. Elongate your trunk and engage your abdominals. Arms may be by your sides or in Anjali or Chin mudra.

Joint Actions Neutral ARM/FOREARM: (Chin Mudra Position) Flexion and lateral rotation of the arm at the shoulder, flexion of the forearm at the elbow joint, supination of the forearm at the radioulnar joint THIGH/LEG: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK:

Purpose Stretches the quadriceps

Sukhasana/Joyful Easy Pose Movement Instructions 1. 2. 3. 4.

Begin in a seated position. Bend your knees and cross your legs. Elongate your trunk. Relax your arms by your sides or you may place them on your knees.

Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint THIGH/LEG: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint TRUNK:

Purpose Stretches the quadriceps

Ananda Balasana/Happy Baby Pose Movement Instructions 1. Lie supine with your knees bent and the soles of your feet hip distance apart on the floor. 2. Engage your abdominal muscles. 3. Slowly, lift your feet off the floor and bring your knees toward your chest. 4. Place your hands on the outsides of your feet. 5. Keep your trunk long. Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint THIGH/LEG/FOOT: Flexion, abduction, and slight lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint, dorsiflexion of the foot at the ankle joint TRUNK:

Purpose Increases hip flexion

Apanasana/Wind Relieving Pose Movement Instructions 1. Lie supine with your knees bent and the soles of your feet hip distance apart on the floor. 2. Engage your abdominal muscles. 3. Slowly, lift your feet off the floor and bring your knees toward your chest.

4. Place your hands on your knees or hold onto your wrists. 5. Keep your trunk long. Joint Actions TRUNK:

Neutral

Flexion of the arm at the shoulder joint, flexion of the forearm at the elbow joint, flexion of the hand at the wrist joint THIGH/LEG: Flexion of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint ARM/FOREARM/HAND:

Purpose Increases hip flexion

Dandasana/Staff Pose Movement Instructions 1. 2. 3. 4. 5. 6.

Begin in a seated position. Straighten your legs and bring them together. Engage your abdominals. Engage your leg muscles and dorsiflex your feet. Place your palms down by the sides of your body. Keep your trunk long and your shoulders back and down.

Joint Actions TRUNK:

Neutral

Shoulder joint neutral, extension of the forearm at the elbow joint, extension of the hand at the wrist joint THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint ARM/FOREARM/HAND:

Purpose To find neutral spine in a seated position

Viparita Karani/Legs up the Wall Movement Instructions 1. Lie supine with your hips and legs up against the wall.

Joint Actions Neutral ARM/FOREARM: Relaxed and abducted as shown by model THIGH/LEG: Flexion of the thigh at the hip joint, extension of the leg at the knee joint TRUNK:

Purpose Decreases swelling of the legs and promotes lymph drainage

Anantasana/Side-Reclining Leg Lift Movement Instructions 1. Begin by lying on your right side with your trunk and legs straight and your feet dorsiflexed. 2. Support your head with your right hand. 3. Lift your left leg and hold onto your big toe with your left hand. 4. Engage your abdominals and legs. Joint Actions TRUNK:

Neutral

Flexion and lateral rotation of the arm at the shoulder joint, flexion of the forearm at the elbow joint, extension of the hand at the wrist joint LIFTED ARM/FOREARM: Abduction and lateral rotation of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORT THIGH/LEG/FOOT: Extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint LIFTED THIGH/LEG/FOOT: Abduction, flexion, and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint SUPPORT ARM/FOREARM:

Purpose Stretches the hamstrings and adductors of the lifted leg Increases core stability Strengthens the hip abductors and flexors

Virasana/Hero Pose Movement Instructions 1. Begin in all fours position with your knees and feet hip distance

apart. 2. Sit back and try to bring your hips to the floor in between your heels. 3. Keep your trunk long and place your hands on the floor for support. 4. You may modify the pose by sitting on a block or with your hips on your heels. *Precautions: If you have a knee injury, do not practice this posture.

Joint Actions Neutral ARM/FOREARM: Shoulder joint is neutral THIGH/LEG/FOOT: Flexion, medial rotation, and adduction of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the quadriceps

Supta Virasana/Reclining Hero Pose Movement Directions 1. To move into Reclining Hero Pose, place your hands on the floor behind your hips and continue back until the trunk is on the floor. *Precautions: If you have a knee injury, do not practice this posture.

Joint Actions Extension of the trunk at the spinal joints ARM/FOREARM: Flexion and lateral rotation of the arm at the shoulder joint, flexion of the forearm at the elbow joint THIGH/LEG/FOOT: Extension, medial rotation, and adduction of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the quadriceps

Gomukhasana/Cow Face Pose Movement Instructions 1. 2. 3. 4. 5.

Begin in all fours position. Cross your right leg over your left knee Slowly, bring your hips to the floor. Lift your left arm up and bend it at the elbow. Reach your right arm behind your back and try to clasp on to your left hand. 6. Lengthen your trunk. *Precautions: If you have a knee injury, do not practice this posture.

Joint Actions TRUNK:

Neutral

Flexion and lateral rotation of the arm at the shoulder joint, flexion of the forearm at the elbow joint LOWER ARM/FOREARM: Extension, adduction, and medial rotation of the arm at the shoulder joint, flexion of the forearm at the elbow joint CROSSED THIGH/LEG: Flexion, adduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint BOTTOM THIGH/LEG: Flexion, adduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint LIFTED ARM/FOREARM:

Purpose Stretches the shoulder joint Stretches the lateral rotators of the hip joint

Parighasana/Gate Pose Movement Instructions

1. 2. 3. 4. 5.

Begin in a kneeling position with your hips and shoulders square. Abduct your arms. Engage your abdominal muscles. Abduct your left leg out to the side and plantarflex your foot. Laterally flex your trunk to the left and place your left hand on your left thigh. 6. Lift your right arm up and over your right ear. Joint Actions Lateral flexion of the trunk at the spinal joints LIFTED ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint LOWER ARM/FOREARM: Abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint, supination of the forearm at the radioulnar joint BENT THIGH/LEG/FOOT: Neutral or slight adduction of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint STRAIGHT THIGH/LEG/FOOT: Flexion, abduction, and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Stretches the lateral flexors of the spine Challenges core stability

SPINAL ROTATION POSTURES

Marichyasana/Ray of Light or Marichi’s Pose Movement Instructions 1. 2. 3. 4. 5.

Begin in a seated position with both legs straight. Bend the left knee and place it next to your right knee. Place your left hand or fingertips on the floor behind your pelvis. Lift your right arm up. Slowly rotate your trunk and place your right elbow in front of your left knee. 6. Bend your elbow lifting your forearm up. 7. Keep your trunk long. Look over your left shoulder. *If you have a back injury, do not perform Spinal Rotation postures.

Joint Actions Rotation of the head and neck at the spinal joints TRUNK: Rotation of the trunk at the spinal joints SUPPORT ARM/FOREARM/HAND: Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint, extension of the hand at the wrist joint LIFTED ARM/FOREARM: Flexion and adduction of the arm at the shoulder joint, flexion of the forearm at the elbow joint HEAD/NECK:

Flexion and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint, dorsiflexion of the foot at the ankle joint BENT THIGH/LEG: Flexion and medial rotation of the thigh at the hip joint, flexion of the leg at the knee joint STRAIGHT THIGH/LEG/FOOT:

Purpose Increases spinal rotation Increases rotation in the hip joints

Ardha Matsyendrasana/Half Lord of the Fishes Movement Instructions 1. Begin in a seated position with both legs straight. 2. Bend your right knee and cross your right foot over your left knee placing your right foot on the floor. 3. Bend your left knee and place the left heel by the right hip. 4. Place your right hand on the floor behind your pelvis. 5. Sit up tall and lift your left arm up and over your right knee. 6. Inhale and gently rotate your torso to the right. 7. Look over your right shoulder. 8. Keep your trunk long. *If you have a back injury, do not perform Spinal Rotation postures.

Joint Actions Rotation of the head and neck at the spinal joints TRUNK: Rotation of the trunk at the spinal joints LIFTED ARM/FOREARM: Flexion and adduction of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORT ARM/FOREARM/HAND: Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint, extension of the hand at the wrist joint UPPER THIGH/LEG/FOOT: Flexion, medial rotation, and adduction of the thigh at the hip joint, flexion of the leg at the knee joint LOWER THIGH/LEG/FOOT: Flexion, adduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint HEAD/NECK:

Purpose Increases spinal rotation Increases rotation in the hip joints

Bharadvajasana /Lord Bharadvaja Pose

Movement Instructions 1. Begin in a seated position with both legs straight and your fingertips on the floor by your hips. 2. Bring your weight on to your right hip and bend your knees to the left, placing your feet back toward your hips. 3. Inhale as you lift up keeping the trunk long. 4. Exhale and rotate your torso to the right. 5. Take your left hand and place it on your right knee. 6. Place your right hand on the floor beside your right hip. Look over your right shoulder. 7. Advanced students may place the right foot in Half Lotus and hold the right foot with their right hand as shown by model. *If you have a back injury, do not perform Spinal Rotation postures.

Joint Actions Rotation of the head and neck at the spinal joints TRUNK: Rotation of the trunk at the spinal joints FORWARD ARM/FOREARM/HAND: Flexion and adduction of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint BACK ARM/FOREARM: Extension of the arm at the shoulder joint, extension of the forearm at the elbow joint UPPER THIGH/LEG/FOOT: Flexion, abduction, and lateral rotation of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint BOTTOM THIGH/LEG/FOOT: Flexion, abduction, and medial rotation of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint HEAD/NECK:

Purpose Increases spinal rotation Increases rotation in the hip joints

Jathara Parivartanasana/Stomach Revolved Pose Movement Instructions 1. Lie supine and bend your knees, placing the soles of your feet flat

2. 3. 4. 5. 6. 7.

on the floor. Keep your legs together by engaging your adductors. Place your arms straight out to the sides. Slowly, lift your feet off the floor. Gently, rotate your body to the left and place your knees and legs on the floor. If possible, keep both shoulders on the floor and your legs together. Look over your right shoulder. *If you have a back injury, do not perform Spinal Rotation postures.

Joint Actions Rotation of the head and neck at the spinal joints TRUNK: Rotation of the trunk at the spinal joints ARM/FOREARM: Abduction of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint THIGH/LEG/FOOT: Flexion and adduction of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint HEAD/NECK:

Purpose Increases spinal rotation

CORE STRENGTHENING POSTURES

Navasana/Boat Pose Movement Instructions 1. Begin in a seated position with your knees bent and the soles of your feet flat on the floor. 2. Engage the abdominals 3. Place your hands under your knees. 4. Bring your legs together and engage your adductors. 5. Slowly, lift your feet off the floor. 6. Proceed to straighten your legs and reach your arms out in front of your trunk. 7. Keep your trunk elongated. Joint Actions Neutral ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint THIGH/LEG/FOOT: Flexion and adduction of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint TRUNK:

Purpose Strengthens the abdominals, legs, and hip flexors

Sunbird Pose Movement Instructions 1. 2. 3. 4. 5. 6.

Begin in all fours position. Engage your abdominals. Reach your left arm forward. Extend your right leg back. Keep your spine in a neutral position. Engage the muscles of the lifted leg and arm.

Joint Actions TRUNK:

Neutral

Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORT ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint, extension of the hand at the wrist joint SUPPORTING THIGH/LEG/FOOT: Flexion of the thigh at the hip joint, flexion of the leg at the knee joint, plantarflexion of the foot at the ankle joint LIFTED THIGH/LEG/FOOT: Extension of the thigh at the hip joint coming into neutral, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint LIFTED ARM/FOREARM:

Purpose Strengthens the abdominals and legs Challenges core stability

Banana Pose Movement Instructions 1. Begin by lying on your right side with your trunk and legs straight and your feet plantarflexed. 2. Your entire body should be in a straight line. 3. Place your right arm under your head with the elbow straight and the palm up. 4. Place your left hand in front of your body with the palm down for support. 5. Engage your abdominals and legs 6. Slowly, lift your right arm and legs off the floor. Joint Actions Lateral flexion of the trunk at the spinal joints LIFTED ARM/FOREARM: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint SUPPORT ARM /FOREARM: Flexion and adduction of the arm at the TRUNK:

shoulder joint, flexion of the forearm at the elbow joint, pronation of the forearm at the radioulnar joint UPPER THIGH/LEG/FOOT: Abduction of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint LOWER THIGH/LEG/FOOT: Adduction of the thigh at the hip joint, extension of the leg at the knee joint, plantarflexion of the foot at the ankle joint Purpose Strengthens the adductors and abductors of the hip Strengthens the abdominals

SUN SALUTATIONS/SURYA NAMASKARA Sun Salutation Sequence A 1. Begin by standing in TADASANA 2. Inhale and bring your arms over your head. Look up into URDHVA HASTASANA. 3. Exhale and fold forward into UTTANASANA. 4. Inhale and lengthen your spine into ARDHA UTTANASANA. 5. Exhale and walk into PLANK. 6. Lower down into CHATURANGA.

7. 8. 9. 10. 11. 12. 13.

Inhale into Upward Facing Dog (URDHVA MUKHA SVANASANA). Exhale into Downward Facing Dog (ADHO MUKHA SVANASANA). Inhale and exhale as you walk your feet to your hands. Inhale and lengthen your spine into ARDHA UTTANASANA. Exhale and fold forward into UTTANASANA. Inhale as you look up in URDHVA HASTASANA. Exhale into TADASANA.

Sun Salutation Sequence B 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21.

Begin by standing in TADASANA Inhale into UTKATASANA. Exhale and fold forward into UTTANASANA. Inhale and lengthen your spine into ARDHA UTTANASANA. Exhale and walk or jump into PLANK. Lower down into CHATURANGA. Inhale into Upward Facing Dog (URDHVA MUKHA SVANASANA). Exhale into Downward Facing Dog (ADHO MUKHA SVANASANA). Inhale and step your right foot forward between your hands into Warrior One (VIRABHADRASANA ONE). Exhale and place your hands by the sides of your right foot. Step your right foot back into PLANK and slowly, lower down into Inhale into Upward Facing Dog (URDHVA MUKHA SVANASANA). Exhale into Downward Facing Dog (ADHO MUKHA SVANASANA). Inhale and step your left foot forward between your hands into Warrior One (VIRABHADRASANA ONE). Exhale and place your hands by the sides of your left foot. Step your left foot back into PLANK and slowly, lower down into CHATURANGA. Inhale into Upward Facing Dog (URDHVA MUKHA SVANASANA). Exhale into Downward Facing Dog (ADHO MUKHA SVANASANA). Inhale and exhale as you walk or jump your feet to your hands. Inhale and lengthen your spine into ARDHA UTTANASANA. Exhale and fold forward into UTTANASANA. Inhale and bend your knees into UTKATASANA. Exhale and straighten your legs. Bring your arms by your sides in TADASANA.

YOGIC PRESCRIPTION FOR COMMON INJURIES Overview of Injury Symptoms of Inflammation A rise in temperature happens when an increase in blood flow is sent to an injury site to repair damaged blood vessels and increase the supply of white blood cells. Redness is due to the increase in blood flow. Swelling occurs due to increased blood flow. Pain may occur as a result of pressure on nerve endings from swelling. Loss of function is usually caused by swelling. Treatment: P.R.I.C.E. PROTECTION:

The injury needs to be protected to avoid further

injury. REST: Refrain from the movement that caused the injury. ICE: You may apply ice for 20 minutes. Keep a layer of cloth between the ice and the skin. COMPRESSION: A bandage can help reduce swelling. The bandage should reach from the largest muscle area below the injury to the largest muscle area above the injury. ELEVATION: Gravity can reduce the swelling. After following the first three steps elevate the injury above the heart if possible.

Sprains and Strains LIGAMENT SPRAINS:

support to a joint.

A sprain involves damage to a ligament that provides

The ligament fibers show some stretching and separation. There is minimal instability of the joint. The patient may experience mild to moderate pain, swelling, and stiffness. GRADE 2: The ligament fibers show some tearing and separation. There is moderate instability of the joint and moderate to severe swelling, pain, and stiffness. GRADE 3: There is a complete tearing of the ligament, severe pain, and instability. In some cases, no pain is felt because of nerve damage. Grade 3 can also cause a subluxation (a bone is forced out of alignment). GRADE 1:

Muscles are attached to bones on both ends by tendons that cross joints. When a muscle is overstretched separation or tearing of the muscle fiber occurs, resulting in a strain. MUSCLE STRAINS:

Some of the muscle fibers have been stretched or torn. There is pain during active range of motion. However, a full range of motion is usually possible. GRADE 2: Many muscle fibers have been torn and contraction is painful. Depression may appear in the muscle belly and swelling and discoloration may be present. GRADE 3: There is a complete rupture of the muscle or tendon. Significant impairment or total loss of movement is present. Intense pain is felt in the acute phase which may diminish due to nerve damage. GRADE 1:

Yogic Prescription Treatment would involve pain-free active range of motion once the physician clears the client for exercise. Stretching and strengthening exercises will help the damaged tissue heal.

Upper Extremity Injuries Is a common cause of shoulder pain that is created by the narrowing of space between the acromion process (front edge of the shoulder blade) and the front of the humeral head. As the arm IMPINGEMENT SYNDROME:

is raised over the head, it impinges on the rotator cuff limiting movement and causing pain. The pain may be caused by inflammation or a partial tear. ROTATOR CUFF TEARS: Tearing of the supraspinatus, infraspinatus, teres minor, and subscapularis muscles. TENNIS ELBOW/LATERAL EPICONDYLITIS & GOLFER’S ELBOW/MEDIAL EPICONDYLITIS:

These injuries usually result from a lack of flexibility and /or overuse of the flexor and extensor muscle groups of the forearm. Lateral epicondylitis is usually caused by repetitive extension of the wrist and involves the extensor muscles of the forearm and wrist. Medial epicondylitis is usually caused by forceful flexions of the wrist and involves the flexor group of the forearm and wrist. CARPAL TUNNEL SYNDROME: Is caused by the entrapment of the median nerve in the forearm. Avoid excessive wrist flexion/extension, forearm supination, and pressure on the palms. Yogic Prescription Avoid practicing postures involving arm support. Perform mobilization exercises in pain-free ranges of motion. You may introduce strength training with bands or light weights to strengthen the shoulder and arm muscles. It is also important to increase flexibility in these muscles with a conservative approach.

Back Injuries The cervical spine is the most mobile segment of the spine. Neck injuries most often happen in yoga while practicing inversions where weight is placed upon the cervical spine. For this reason, I do not recommend practicing postures that put pressure on the neck or head. SACROILIAC JOINT SPRAIN: An injury to the SI Joint can occur when the ligaments soften and lengthen due to overuse or a long duration of bending and lifting. An excessive lumbar lordosis will also aggravate this condition. SPONDYLOLISTHESIS: This condition results in the loss of spinal column alignment causing one vertebra to slip forward on top of another. SPONDYLOSIS: This condition refers to a degenerative disease caused by CERVICAL STRAIN:

spinal degeneration of the intervertebral discs and osteoarthritis in the vertebral joints. Bony projections may develop (bone spurs). SPONDYLITIS/SPONDYLOARTHRITIS: This condition causes inflammation of the joints. SPINAL STENOSIS: This condition is caused by the narrowing of the spinal canal which pinches the nerve and leads to pain and numbness. HERNIATED DISC: Spinal discs are soft cushions that sit between each vertebra of the spine. A herniated disc happens when the outer fibrocartilaginous covering of the disc (annulus fibrosus) is torn and the inner gel-like material (nucleus pulposus) is pushed out which can impinge on a nerve root. SCIATICA: Sciatica is an inflammatory condition of the sciatic nerve. The symptoms of sciatica include leg pain, tingling, numbness, and weakness that begin in the low back and radiate through the buttock and down the large sciatic nerve in the back of the leg. Most commonly, a disc has protruded from its normal position in the vertebral column and has now put pressure on the nerve. Other common causes of sciatica are piriformis syndrome, pregnancy, trauma or tumors. DEGENERATIVE DISC DISEASE: The cause of degenerative disc disease can be a result of the aging process or brought on as a result of trauma. The condition causes the discs in the spine to dehydrate because of a lowered supply of blood. They begin to lose their ability to heal themselves and to work as shock absorbers between vertebrae. Yogic Prescription The first step in treating back injuries is to correct postural alignment issues. Aligning the spine may reduce pain caused by inflammation and irritation of the spinal nerves. Gentle strengthening and stretching of the muscles of the trunk may also be helpful. When performing a forward bend, extend the spine long and bend at the hips. In backward bends, focus on lifting up while you extend the spine. Avoid hyper-extending at the lower spine which puts too much pressure on the lower back. Practice in a pain-free range of motion.

Lower Extremity

Any of the muscles in the groin area can be strained due to too much load on the muscles. A groin strain can involve the muscles that adduct, flex, and rotate the thigh. Injury can happen to the groin when the area is overextended, or during running or jumping, and twisting during external rotation. PIRIFORMIS SYNDROME: The sciatic nerve is located either under the piriformis muscle or in some people it pierces the piriformis muscle. When the piriformis is tight, it can compress the sciatic nerve causing pain. HIP LABRAL TEAR: The labrum is the ring of cartilage that follows the outside rim of your hip socket. Labral tears can happen from trauma due to sudden twisting and pivoting motions. QUADRICEPS MUSCLE STRAIN: The quadriceps femoris group is composed of the rectus femoris, vastus medialis, vastus lateralis, and the vastus intermedius. A strain can occur in this muscle group when the muscles are overloaded or a sudden stretch or contraction occurs causing the tissue to tear. HAMSTRING STRAINS: The hamstring group consists of the biceps femoris, semitendinosus, and semimembranosus. A strain can occur in this muscle group when the muscles are overloaded or a sudden stretch or contraction occurs causing the tissue to tear. MEDIAL COLLATERAL LIGAMENT SPRAIN: The medial collateral ligament is located on the medial side of the knee joint and attaches to the femur and the tibia. Sprains occur due to a valgus force to the lateral side of the knee or external rotation of the tibia. LATERAL COLLATERAL LIGAMENT SPRAIN: The lateral collateral ligament is located on the lateral side of the knee joint and attaches to the femur and the tibia. Sprains occur due to a varus force from the medial side or internal rotation of the tibia. ANTERIOR CRUCIATE LIGAMENT SPRAIN: The anterior cruciate ligament attaches from the anterior tibia to the posterior femur. An ACL sprain can occur as a result of a valgus stress to the knee or from landing on an extended knee as opposed to a flexed knee. POSTERIOR CRUCIATE LIGAMENT SPRAIN: The posterior cruciate ligament GROIN STRAIN:

attaches from the posterior tibia to the anterior femur. A common cause of a PCL sprain is falling on a flexed knee. MEDIAL AND LATERAL MENISCUS: The menisci are located within the knee joint and are composed of fibrocartilaginous material. The menisci are often injured as a result of a rotational force combined with flexion or extension of the knee joint. ANKLE: An ankle sprain can happen when the foot stretches beyond its normal range of motion. Yogic Prescription THIGH AND HIP: Initially rest the injury and follow the PRICE directions. After the acute pain has reduced, you may introduce pain-free strengthening and stretching exercises. KNEE: It is important to train the quadriceps, hamstrings, and adductor muscles to stabilize the knee joint. It is also important to conservatively increase flexibility in the knee joint. Knee problems are also affected by imbalances in the hip. Therefore, it is important to keep the muscles that laterally and medially rotate the thigh at the hip joint strong and flexible. When practicing standing postures, keep the knee in a neutral position (pointing forward) and do not hyperextend your knee (locking) which compresses the joint. Avoid postures that compress and rotate the knee such as Hero, Fire log, Bound Angle, Lotus, Eye of the Needle. Proprioception exercises such as one-legged balancing postures are also important in the treatment of knee injuries ANKLE: The focus for treating ankle injuries is on exercises that both strengthen and increase flexibility in the muscles of the lower leg. Balancing exercises that test proprioception are also important.

Osteoporosis Osteoporosis is a condition in which the bones of the body lose minerals and as a result, lose mass, become weak and porous, and make one more susceptible to fractures. Yogic Prescription Weight bearing exercise is important in treating this condition. By gently increasing the load on the muscle and stressing the skeleton you may

stimulate bone growth.

CHAPTER FOUR

Pranayama Pranayama combines the Sanskrit words “prana,” meaning “life force,” and “ayama,” meaning “extension.” It is the fourth limb in the eight-limb path of Raja Yoga. In Sutra II.50, Patanjali emphasizes three types of pranayamas, external (bahya vrtti), internal (abhyantara vrtti), and retention (stambha vrtti). In simple terms, this refers to the process of inhalation, exhalation, and retention of the breath. All of the breathing exercises are designed to increase prana and direct the flow of prana. By concentrating on deep breathing, your mind slows down and gains clarity, calming the nervous system. As a result, your mood improves due to an increase in serotonin. In Sutra II.52, Patanjali describes this process as “the removal of the veil that covers our inner light.” It is best to start a pranayama practice after you have increased your fitness level with asana practice. The asanas stretch and expand the musculature in the thoracic spine making it easier to practice pranayama exercises. In the beginning, it is important to correct breathing habits that may not be supportive. Start by focusing on full deep inhalations and smooth and even exhalations. Pay special attention to any disruptions in the flow of your breath or tightness you may feel in your chest or abdomen. This simple exercise of breathing mindfully can help increase oxygen consumption and supply to the tissues, lower stress levels, and relax the muscles.

PROCESS OF RESPIRATION The organs of the respiratory system take oxygen from the environment

into the body and release carbon dioxide. During this process, gas exchange occurs between the environment, blood, and the cells. The process is controlled by the central nervous system.

THE ORGANS OF THE RESPIRATORY SYSTEM NOSE AND NASAL CAVITY:

filtered.

Air enters through the nostrils and is

The throat carries air into the respiratory tract. LARYNX: Voice box and vocal cords (folds) TRACHEA: Windpipe BRONCHI: The bronchi (right and left bronchus) are two air passageways that branch out from the trachea and enter the lungs. LUNGS: The two lungs are organs of gas exchange. The alveoli are small air sacs located within the lungs where gas exchange takes place. PHARYNX:

MUSCLES INVOLVED IN BREATHING The diaphragm is a dome-shaped muscle. It is the primary muscle for respiration. It attaches to the ribcage, spine, and the xiphoid process of the sternum. The contraction of the diaphragm during inspiration expands the volume of the thoracic cavity by creating a downward motion. The diaphragm relaxes during normal expiration, moving back up to the original position. EXTERNAL & INTERNAL INTERCOSTAL MUSCLES: These muscles elevate and depress the ribs. DIAPHRAGM:

The Abdominal muscles compress the abdominal contents during active expiration. Rectus Abdominis External Abdominal Oblique Internal Abdominal Oblique Transversus Abdominis Below is a core exercise that strengthens the abdominal muscles.

PRANAYAMA BREATHING PRACTICES

Deergha Swasam/Three Part Breath In this breathing exercise, the breath moves from the lower abdomen to the top of the chest and back down. You may practice this exercise in a comfortable seated position or lying down. Start by exhaling completely. On inhalation take the breath into the lower abdominal region, up to the middle chest, up to the upper chest, and to the top of the collar bones. Exhale by slowly reversing the direction. Release the breath from the collar bones to the lower abdomen.

Ujjayi Pranayama Ujjayi means “victorious.” In yogic thought, ujjayi is said to aid in the development of psychic abilities and increase awareness of the energetic body. Ujjayi has a soothing quality. Begin in a comfortable seated position with the spine long. Begin by inhaling and exhaling through your nose. Continue breathing and slightly constrict the throat by contracting the musculature of the larynx. This will narrow the vocal cords creating a snoring sound. Exhale while holding the constriction in the throat.

Nadi Shodhana Pranayama Nadi means “channel” and shodhana means “purify.” This breath exercise

is referred to as the “alternate nostril breath” and has a purifying and calming effect on the nerves and the nadis (energy channels). It helps to regulate prana throughout the body.

Begin in a comfortable seated position with the spine long. Mrigi Mudra/Deer Mudra is used in this exercise. Using your right hand, bend your index and middle fingers back letting them rest on your palm. Place your thumb on your right nostril.

Place your ring and little fingers on the left nostril. Inhale slowly. Exhale completely and gently close the right nostril with your thumb. Inhale through your left nostril. Close your left nostril and release your thumb. Exhale out of your right nostril. Inhale through your right nostril. Close your right nostril. Release your fingers from your left nostril. Exhale through your left nostril.

Bhramari Pranayama Bhramari means “humming bee breath.”

Begin in a comfortable seated position with the spine long. Close your eyes. Keep your lips together. Inhale slowly. On the exhalation, make a humming or buzzing sound. Focus on the feeling of the vibration in the throat and the ears. You may also try closing off the ears by gently placing your index fingers in your ears. Sanmukhi Mudra, pictured, may also be used during this exercise by gently placing the tips of the thumbs in the ears and the index and middle fingers on the eyes. The ring fingers are placed under the nose and the little fingers rest on the upper lip.

Bhastrika Pranayama Bhastrika Pranayama is described as “bellows breath.” During this exercise, the air is vigorously forced through the nose. Begin in a comfortable seated position with the spine long. Start by taking a slow, deep inhalation. Quickly release the breath through the nose with a strong contraction of the abdomen. Inhale immediately with the same energy. Perform this 5-10 times finishing on the exhalation. Finish by taking a slow, deep inhale and exhale.

Kapalbhati “Kapal” means “forehead” and “bhati” means “light.” Kapalbhati, “the skull shining breath,” is said to ignite the subtle centers of the brain. It is also considered a shatkarma. Begin in a comfortable seated position with the spine long. Start by inhaling slowly and fully through the nose. Exhale forcefully through the nose engaging the abdomen.

Continue by inhaling naturally and placing the emphasis on the exhalation. Contraindications Practice Bhastrika or Kapalabhati very gently in the beginning. It is not advised for those who have blood pressure problems, eye or ear complaints, nose bleeding, poor lung capacity, or general ill health.

Sitali Sitali means “the cooling breath.” This exercise is designed to have a cooling effect on the body. Begin in a comfortable seated position with the spine long. Make an “O” shape with your lips. Curl your tongue and extend it out through your lips. Inhale through your mouth letting the breath come in through the curl of your tongue. After you have completed a full inhalation, place your tongue back in your mouth, close your lips, and exhale through your nose.

Viloma Pranayama Viloma means “against the natural order of things.” In this breathing exercise, the natural progression of breath flow is paused every two or three seconds. This practice is performed through the nose and can be performed lying down or sitting. Begin in a comfortable seated position with the spine long. Start by exhaling completely. Slowly inhale for 2 or 3 seconds. Pause for 2 or 3 seconds. Repeat this process of inhaling for a few seconds and pausing for a few seconds until the lungs are full. Exhale slowly and deeply through your nose After you have exhaled completely, take a deep inhalation and

exhalation without pausing. Inhale fully. Exhale for 2 or 3 seconds, pause for 2 or 3 seconds. Repeat this process until all the air is released.

Kumbhaka/Breath Retention Kumbhaka is the art of retaining the breath after inhalation or after exhalation. According to The Hatha Yoga Pradipika, kumbhaka is the most important aspect of pranayama. It is said to stimulate the higher regions of the brain. Advanced students may slowly introduce bandha practice along with their pranayama practice. When practicing retention, it is important to be relaxed in your body and mind in order to produce a positive effect on your nervous system. Internal retention of the breath is called antar kumbhaka. External retention of the breath is called bahir kumbhaka. Kevala kumbhaka is spontaneous breath retention. It can happen naturally during deep meditation. During kumbhaka beginning students may introduce jalandhara bandha. Advanced practitioners may engage all three bandhas during kumbhaka. To begin integrating kumbhaka into your pranayama practice,

start by slowly inhaling and holding the breath a few seconds before you exhale. Contraindications If you are unwell, suffering from severe mental or physical illness or have heart or chest problems practicing pranayama and kumbhaka is not advised. If those conditions are present, please seek the advice of a physician or experienced teacher.

CHAPTER FIVE

Bandha and Mudra Bandhas and mudras are physical techniques to retain, move, and redirect the flow of energy in the body. They are considered deeper practices and are believed to have a powerful effect on the mental, emotional, and energetic bodies. Therefore, it’s important to be living a healthy lifestyle and to increase your fitness level through asana practice before you begin introducing these techniques into your yoga practice. Bandhas and Mudras can be used in conjunction with asana, pranayama, and meditation or on their own. I’ve included a few of the most common techniques in the following pages.

BANDHA AND MUDRA TECHNIQUES Jalandhara Bandha Uddiyanna Bandha Mula Bandha Maha Bandha

Chin Mudra Jnana Mudra Padma Mudra Anjali Mudra

BANDHA Bandha means “lock” or “to bind.” Physically, bandhas are a muscular contraction in a precise location. Contraction of the bandhas creates a gate or closure in these locations to prevent the dissipation of pranic energy, so that it can be redirected and distributed through the energy channels called nadis. This process regulates the flow of prana throughout the energetic systems. Additionally, the contraction of the bandhas creates a subtle, pumping action that increases the circulation of the blood and cerebral spinal fluid to the brain, spinal cord, pineal gland, and pituitary gland.

On a deeper level, the practice of bandha is considered one of the most effective ways of untying three energetic knots or blockages called granthis. The granthis can block the flow of kundalini. They are located on the sushumna nadi and their exact location may vary.

The Three Main Granthis Brahma Granthi located between the Muladhara chakra and Svadhisthana chakra. Vishnu Granthi located between Manipura chakra and Anahata chakra Rudra Granthi located between Vishuddha chakra and Ajna chakra.

TYPES OF BANDHAS Jalandhara Bandha Jal means “throat.” Jalandhara bandha is said to have a healing effect on the throat. It is connected to chakra five, Vishuddha, and the muscles of the cervical spine. It is practiced by flexing the neck and lowering the chin to the chest. A visual demonstration is on the next page. Begin in a seated position with the spine long. Place the palms of your hands on your knees. Inhale slowly and hold the breath. Slowly, straighten your arms and raise your shoulders. Lower your head bringing your chin toward the chest. If this is challenging, you may want to roll a cloth and place it under your chin. Hold for a few seconds. Gently, raise your head and relax your arms, releasing Jalandhara. Exhale slowly.

Contraindications Cervical spondylosis, high blood pressure, heart disease, vertigo

UDDIYANA BANDHA Uddiyana means “to rise up” or “fly.” This bandha is practiced by engaging and lifting the abdominal musculature and is connected to chakra three, Manipura. Uddiyana bandha changes the direction of prana in the body by drawing it upwards. For this reason, it is considered to be the most powerful bandha. It is recommended to practice Jalandhara bandha along with Uddiyana Bandha. You may practice standing, sitting or lying on your back. Beginners should start by practicing standing up.

Begin by standing with your feet three feet apart. Bend forward at the hip joint and place your hands on your knees. Maintain a long spine. Inhale deeply through your nose. After you have reached breath capacity, exhale quickly through your mouth. Perform Jalandhara bandha. Contract the abdominal musculature bringing it toward the back of the spine and upward.

Hold the position for a few seconds. Release the abdomen, release Jalandhara bandha, and stand upright. Inhale and continue to breathe normally. Contraindications Pregnancy, heart disease, high blood pressure, stomach or intestinal ulcer, colitis, and glaucoma.

MULA BANDHA Mula means “root.” This bandha is located in the center of the perineum and is connected to Muladhara chakra. For women, it is the vaginal muscles that will be contracted. For men, it is the area between the genitals and the anus. With Mula bandha, there is no contraction of the anal sphincter muscle called Ashwini mudra. Mula bandha is a lighter, more subtle contraction. Practicing Mula bandha and strengthening the pelvic floor is important for keeping the contents of the abdomen inside the body, controlling elimination, childbirth, and sexual function. For women, focus on contracting the sphincter urethrae and compressor urethrae muscles. Men can focus on contracting the sphincter urethrae muscle. Begin by sitting in a comfortable position with the spine long. Engage the muscles in the perineum by contracting and lifting. Hold for a few seconds and release. As your strength increases, you may practice holding the contraction longer. Repeat 10-20 times.

MAHA BANDHA Maha means “great.” The Maha bandha is achieved by engaging all three bandhas. Begin in a comfortable seated position with the spine long.

Place the hands on the knees. Close the eyes. Inhale deeply through the nose. Exhale through the mouth. Engage Jalandhara, Uddiyana, and Mula bandhas. Hold the breath for as long as it is comfortable. Slowly, release Mula, Uddiyana, and Jalandhara bandhas. Inhale slowly and continue to breathe normally.

MUDRA Mudra can be translated to mean “gesture” or “attitude.” Mudras create a circuit by containing the energy and redirecting the flow throughout the body.

TYPES OF MUDRAS Chin Mudra & Jnana Mudra

Chin mudra means “gesture of consciousness” and Jnana mudra means “gesture of wisdom.” These two mudras symbolize the merging of individual consciousness with divine consciousness. The finger position is performed the same way in both mudras. However, the palms are facing upward in Chin mudra and downward in Jnana mudra. Sit in a comfortable seated position. Let your hands rest on your knees. Bring your thumb and index finger together and straighten the other three fingers.

Padma Mudra

Padma means “lotus.” This mudra has a healing effect on the heart chakra Anahata. When practicing this mudra, visualize your heart opening to all that is positive and sending that love out into the world. Place your hands together in front of your heart Keep the lower part of your hands together with your thumbs and little fingers touching. Release and extend your index, middle, and ring fingers.

Anjali Mudra

This mudra brings harmony and balance in the body. It is representative of peace and the energy of the heart. Place the palms together at the center of your heart in prayer position to practice Anjali Mudra.

CHAPTER SIX

Energy Systems of Yoga Four main systems compose the energetic network in yogic philosophy. They are the kosha bodies, the chakras, the nadis, and the marmas points. There are approximately five kosha bodies, seven major chakras, 72,000 nadis, and 107 marmas points. As a spiritual practice, you may experience and awaken these energetic systems through deep meditation and pranayama.

FIVE KOSHA BODIES The five kosha bodies are sheaths or layers that begin with the physical body and extend to the energetic field. The first kosha, Annamaya, relates to the structure and function of the physical body. It is nourished by food and water. The second kosha, Pranamaya, relates to the energetic, vital essence of prana. The third kosha, Manomaya, relates to the function of memory and our psychological, emotional, and mental nature. The fourth kosha, Vijnanamaya, relates to our wisdom, intellect, and our ability to discriminate. It brings clarity to conditioned behavior. The fifth kosha, Anandamaya, is the blissful body of love and peace at the deepest part of our soul.

CHAKRAS The chakras are wheel-like, spiraling energy centers. The seven major chakras are aligned along the spine. They connect the body and mind to

higher awareness and are physically associated with the various plexuses of the body and the endocrine system. On a psychological level, the chakras are storage centers that house all the experiences of one’s life. By meditating and exploring the chakras, it is possible for one to release long held emotional patterns.

Illustration by Janice Baragwanath

Chakra One MULADHARA:

Root center

Red ELEMENT: Earth LOCATION: Coccygeal plexus at the base of the spine, perineum, lower back, and the legs COLOR:

As mentioned previously, Muladhara stores the kundalini. It relates to self-preservation, survival, grounding, and the action of elimination. To work with Muladhara, examine your feelings toward financial security and your personal needs. On a physical level, establishing a healthy relationship with your body and eating nutritious foods are ways to heal Muladhara. Taking care of your basic needs will give you peace of mind. Creating healthy boundaries will establish a sense of security. Mind/body exercise like yoga and dance are very effective in grounding your energy and connecting with your body.

Chakra Two SVADHISTHANA:

One’s own abode

Orange ELEMENT: Water LOCATION: Hypogastric/sacral plexus, lower abdomen, genitals, reproductive organs COLOR:

This chakra relates to your emotions, self-esteem, sexuality, feelings, and pleasure. It rules fertility, reproduction, and creativity. We can work with Svadhisthana by honoring our emotions, practicing body positivity, and healing our relationship to sexuality. Our sexuality is sacred, precious, and powerful. You may practice channeling your sexual energy into birthing creative projects that support your life. By creating something that is deeply meaningful, your self-esteem increases. In turn, your sexuality and creativity flow like water and nourish your soul.

Chakra Three Lustrous gem COLOR: Yellow ELEMENT: Fire LOCATION: Navel, abdominal region, the solar plexus, pancreas, and adrenals MANIPURA:

This chakra relates to your will, ambition, personal power, self-esteem, and self-assertion. It rules the action of digestion. To begin to understand this chakra, look at issues regarding individuality, autonomy, and the ability to initiate and be proactive. Manipura is about waking up to all that you are, discovering your life’s purpose, and putting it into action.

Chakra Four Unstruck COLOR: Green ELEMENT: Air LOCATION: Heart, cardiac plexus, and thymus gland ANAHATA:

This chakra is associated with your relationship with yourself and others. It rules circulation and respiration. Developing a loving relationship with yourself is a great way to start working with the heart chakra. True self-love can quite possibly heal all the issues of the lower chakras. Practice forgiving yourself and others. Explore feelings you may have regarding self-worth. As you practice focusing on love, you will notice a greater sense of compassion for all beings.

Chakra Five Purification COLOR: Bright blue ELEMENT: Ether LOCATION: Throat, the pharyngeal plexus, thyroid, and parathyroid. VISHUDDHA:

This chakra relates to your creativity, self-expression, communication, and speech. It involves going deep within to listen to your inner voice. From this deep space, you will know the right things to say and do that would be in line with your life’s purpose. You may want to write in a journal to free and release your thoughts.

Chakra Six To know, perceive or command COLOR: Indigo ELEMENT: This chakra is beyond physical elements. LOCATION: Center of the head in the space between the brows and pineal gland. AJNA:

There is a meeting of the masculine and feminine energy in chakra six. It relates to perception, intuition, and imagination. It is the bridge to the psychic realm. Meditate daily to increase your intuition and receive greater insight into yourself.

Chakra Seven Thousand Petaled Lotus COLOR: Violet ELEMENT: This chakra is beyond physical elements. LOCATION: The cerebral cortex, crown of the head, and pituitary gland. SAHASRARA:

In this chakra, we deepen our connection to our higher selves. We can experience the qualities of transcendence. It is here where the individual soul meets with the supreme soul. Insight and truth are the gifts of this chakra.

NADIS The chakras connect to the nadis. Nadis are subtle energy channels that

originate at the base of the spine. Each nadi, meaning “channel” or “current,” travels up the spine and extends out at various locations in the body. In yogic philosophy, three nadis are highly significant. They are called Sushumna, Ida, and Pingala. Sushumna nadi is considered the most important. It runs from the base of the spine to the top of the head and stimulates the spine and nerves. It is the pathway of prana and kundalini. Ida nadi is lunar, cooling, and feminine. It runs along the left side of the spine and is associated with the parasympathetic nervous system. Pingala nadi is solar, fiery, and masculine. It runs along the right side of the spine and is associated with the sympathetic nervous system.

Illustration by Janice Baragwanath

In hatha yoga theory, one of the highest goals is to unite these three flows of energy in the Ajna chakra. When this union takes place, the Muladhara chakra is stimulated and the kundalini is awakened at the base of the spine. The kundalini then rises through the Sushumna nadi to the crown of the head in the Sahasrara chakra.

MARMA POINTS The nadis and chakras connect to the marma points which are vital energy regions that contribute to the flow of energy in the body. The treatment of marma points is part of Ayurvedic therapy. On the surface of the body,

they can be felt as pressure points. However, marma points are primarily energetic. The main marma regions are the head, the heart, and the lower abdomen.

Prana All of these energy systems hold the vital life force, prana. Prana governs all aspects of life, and without prana, life would cease. Prana is primarily taken in through the breath and is present throughout the body. For health purposes, focusing on healing the flow of prana and raising your energetic vibration will aid in the release of tension in the body and mind.

The Five Vayus There are five forms of prana that move in specific directions called the Vayus, meaning “air.” Prana Vayu is involved in respiration and circulates in the thoracic region. Udana Vayu circulates in your head and neck. Vyana Vayu distributes energy to all areas of the body. Samana Vayu is located in the stomach, small intestine, and navel and is associated with the function of digestion. Apana Vayu corresponds to the region of the lower abdomen and the function of elimination. As you begin working with the energy systems, simply explore the subtleties of your energetic body. Working honestly with your mental, emotional, and energetic patterns, the obstacles that are blocking light, love, and abundance in your life will be revealed to you. Letting go of these patterns, creates the space for something that serves your life’s purpose. You may think of the energy systems as a magnetic force. The more you align yourself with positivity and love, in light of the greater good, the more you will radiate this energy out into the world. In turn, positive energy will reflect back to you. The key is to take time every day to meditate. Pay attention to your intuition and listen to what your heart is

telling you. You may pray for, visualize, and affirm the positive things you want in your life. Let these positive impressions grow, expand, and permeate your entire being.

CHAPTER SEVEN

Mindfulness and Meditation MINDFULNESS In the words of Dr. Jon Kabat-Zinn, one of the leading pioneers of mindfulness, “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” The practice of mindfulness helps you wake up and shift out of automatic ways of being. The techniques teach us to have the intention to pay attention to all that we are experiencing without judging or getting caught up in long-running patterns of conditioned behavior. If we are wholeheartedly curious about the present moment, we can learn a great deal about ourselves. As a result, we learn to live fully present in a state of equanimity which creates the space for inspired thinking and new possibilities. Over time, incorporating mindfulness into your daily life can help establish a greater sense of well-being. Specifically, mindfulness increases your ability to self-regulate. As you develop your ability to live with greater awareness, you gain insight into areas of your life that may seem difficult for you to control. Mindfulness teaches us to pause before we act habitually. When you slow down for a moment to breathe and pause, you will begin to create space between what triggers you and your response to the trigger. This behavior creates the opportunity to make a different choice and become more discerning. In the beginning, it’s important to understand that you are learning a new way of being and the more time you spend practicing, the stronger your mindfulness practice will become. It takes time. Take it slow and go easy on yourself.

Benefits of Mindfulness In a state of stress, our body releases the hormones epinephrine, also

called adrenaline, norepinephrine, and cortisol. These hormones are necessary when we are in danger. However, when stress escalates in our daily lives the release of these hormones can impair the functioning of the brain and compromise our immunity. A simple mindfulness practice can improve our health and override some of these reactions. To help you understand the effects of stress on brain function, I listed a brief overview below.

Neuroscience Basics Prefrontal Cortex The PFC is the part of the brain that plays a role in our ability to perform high-level executive functions such as focus, emotional regulation, selfregulation, bodily regulation, insight, response flexibility, attainment of goals, decision making, judgment, and intuition. Chronic stress creates anxiety, raises our blood pressure and heart rate, and impairs the functioning of the PFC. Introducing mindfulness techniques during times of stress can help stabilize our nervous system, increase our ability to concentrate, self-regulate, achieve our goals, and become more empathetic toward others. The Amygdala The amygdala is the part of the brain that processes fear, emotional reactions, decision making, memory, and stimulates the sympathetic response “fight, flight, or freeze.” The amygdala stores memories and responses from past events which may cause you to react habitually when under stress. Mindfulness techniques expose unproductive, habitual behavior, helping you find healthier solutions. The Hippocampus The hippocampus is the part of the brain that works to recall and store memories. When you are experiencing stress, it may affect this part of the brain by inhibiting your ability to remember critical information. If we can understand these basic functions of the brain and the responses to stress, we can learn to deactivate impulsive behavior and replace it with a relaxed state of awareness. The key is to pay attention when you are in a state of stress and take the time to breathe before you react. Relaxed

breathing will help turn on the parasympathetic nervous system, returning the body and mind to a state of balance and clarity.

Mindfulness and the Body Your physical body holds positions that may take shape due to events in your life. Just thinking about an emotional event can change your physiology. Mindfulness helps heal your body by revealing areas that hold tension, so you can release it. Simply practicing paying attention to the sensations you feel in your body and how your body moves in space can help uncover the underlying cause of physical pain.

EXERCISES Breathing An easy way to experience your physical sensations is to pay attention to your breathing. Let your abdomen relax and let your breath flow freely. Pay attention to how your body feels when you breathe. Notice if there are areas that feel open or restricted. Counting Breaths Set a timer for 5-10 minutes and simply count your breaths. If you lose count or drift off, bring your awareness to the present and resume counting. Body Scan A full body scan is a great way to relax your body. Begin by finding a comfortable seated position or you may lie down. Close your eyes. Bring your awareness to each part of your body: head, neck, chest, arms, hands, abdomen, hips, thighs, knees, ankles, and feet. It’s common, during a sitting mindfulness or body scan practice, for physical sensations to arise. For example, you may hear a sound, feel cold or experience sensation from a physical injury. If this occurs, breathe, observe your sensations, and let them pass through you.

Mindfulness and Food There are many benefits to practicing mindfulness while you are eating. If you sit down quietly to slowly eat and experience your food, you will have

a greater awareness of satiety. Your digestion will improve, and you may find your cravings for unhealthy food choices subside.

EXERCISE At your next meal, chew your food slowly. Pay attention to all the flavors and sensations of the food in your mouth. Notice how the food feels in your body.

Mindfulness and Emotion Emotion colors our lives and adds great depth and meaning. However, when you feel taken over by your emotions your life may seem out of balance and intense. Mindfulness practice helps you navigate difficult emotions by helping you settle into a space where you can be with your emotions and at the same time not be overwhelmed by them. When you are in the heat of a difficult emotion, the first thing to bring into your awareness is your breath. Breathing calmly will lessen the trigger and stop you from being pulled into a story. It’s perfectly fine to feel what you are feeling. Become aware of your visceral sensations and where you feel the emotion in your body. You may experience tension in your chest, jaw or abdomen. Send your breath to those areas where you feel the tension. Be gentle and patient with yourself. As your mindfulness practice develops, you may begin to notice how certain situations that triggered you in the past have now lost their power. Alternatively, you may discover deeper emotions coming up to be healed and released. Simply, hold the space for what comes up in the moment, letting your thoughts and emotions flow in and out of you. Be patient and kind to yourself.

EXERCISES Heartfulness Heartfulness gives your life greater meaning, joy, gratitude, and compassion. Mindfulness and heartfulness can work together to help you stay connected to the aspects of your life that bring meaning and joy. Practice heartfulness daily by engaging in activities that are deeply

meaningful and committing whole-heartedly to those activities. Compassion & Self-Compassion & Forgiveness Having compassion for yourself and others has a calming effect on the nervous system. Forgiveness lightens our hearts. Practicing compassion and forgiveness daily strengthens our connection to all beings. Simple techniques like taking time for self-care and offering loving thoughts to all are ways to practice daily. Gratitude Take time each day to focus on being grateful for all that you have. You may want to create a gratitude journal that you write in every day.

Mindfulness and Communication We all want to be heard, especially if we are seeking advice or going through an emotional situation. Equally important is our choice of words and tone of voice when we are speaking. Communicating with others mindfully teaches us to think before we speak and to listen carefully to others when they are speaking.

EXERCISES Active Listening Practice actively listening when someone is speaking to you. This will help you attune to the other person. Staying fully present, making eye contact, and noticing non-verbal cues can help us tune into the feelings of others. This “tuning in” process lets the other person know that you understand their situation and you heard what they had to say. Nonviolent Communication I believe it is best to lead with compassion. Once the dialogue between people becomes contentious, there is little space for resolution. We all may disagree on various topics, but it’s important to try to see the other person’s point of view and resolve issues peacefully.

MEDITATION The purpose of meditation is to decrease mental activity. It is the practice of transitioning from external awareness to an internal, quiet state. Practicing meditation enables you to start to experience pure consciousness or “the space between two thoughts.” We are usually unaware of this space due to our constant mental activity, but by directing our mind towards stillness and quiet, we can slip into this space. This mental state is an expanded state of unlimited potential and connection to our true self. Numerous studies have measured the physical and psychological benefits of meditation which include the enhancement of neuroplasticity: the brain’s ability to form new neural connections.

The Benefits of a Meditation Practice Include: Lowered stress, blood pressure, and heart rate Increase in serotonin and dopamine Decrease in cortisol and norepinephrine Increased memory, clarity, creativity, compassion, and understanding Emotional regulation: Increase in positive emotions and a decrease in painful emotions Decrease in inflammation Increase in telomerase: Enzyme that slows the aging process by lengthening telomeres

Slows down the atrophy of brain tissue associated with aging and preserves gray matter

Helpful Focusing Techniques for Meditation Practice: Mantra Repetition: A mantra is considered a spiritual sound formula that holds energy and has the power to clean and purify. Silently repeating a mantra during meditation allows the practitioner to transcend thought and access a higher spiritual state. The practice of repeating a mantra is called “Japa.”

Common Mantras: The mantra “Om” represents the cosmic vibration of the universe. SO HAM: The mantra “So Ham” is associated with the breath and can be used to quiet the mind. It means “I am that.” Inhale “So” and exhale “Ham.” You may also use a short, positive, personal affirmation or prayer. Ideally, keep the affirmation in the present tense. For example, “I radiate health” “I am prosperous.” OM:

Breath: Practice placing your awareness on your breathing Practice linking the breath with the mantra of your choice Visualization: Visualize a symbol or image that is meaningful to you Focus on a specific chakra Bhavana is a visualization technique used to attain a specific feeling like compassion or love. It can also be used to set an intention or cultivate change in your life by visualizing these

changes during meditation. Sankalpa is a personal vow to an intention that comes from your highest truth. It can also be understood as a resolution or deep commitment. For example, “I am creating my own spiritually based business.” Practice visualizing your Sankalpa during meditation.

Key Points to Meditation Practice Practice in a clean, clutter-free, and quiet room. Gentle music in the background can support your experience, as long it’s not distracting. Sit in a comfortable seated position with your spine held erect. You may sit on the floor with a cushion or on a chair. Breathe calmly to help relax the body. Choose a specific time and duration for your practice. If possible, try to meditate at the same time each day to build consistency. Start with shorter durations, 10 -15 minutes and gradually increase your time spent during each sitting. During meditation, it is common for people to experience a myriad of thoughts, emotions, and bodily sensations. Include these things in your practice without trying to suppress or engage them. Let them come and go. It is also common for people to drift off into sleep. If you find yourself drifting off, bring your awareness back to your body, your breath, and your sitting posture. Most importantly, incorporate elements that make meditating daily easy. Explore different techniques and remember there is no right or wrong. Each person will have a unique experience. Each sitting offers an opportunity to relax without expectations and to be open to the present.

CHAPTER EIGHT

Sequencing VINYASA KRAMA The term “Vinyasa Krama” means to design a skillful progression of asanas that will bring the body, breath, and mind into balance. Building upon the idea of creating a steady, comfortable posture, the art and science of sequencing becomes imperative. The key to a productive, thoughtfully designed sequence is first to conceive of a clear course of direction and focus for your asana practice.

Warm-up The purpose of a thorough warm-up is to increase the blood flow to skeletal muscles, increase body temperature, provide a transition to a higher physiological phase, and decrease the chance of muscle and joint injury. At the beginning of the class, it is important to warm up the whole body by slowly taking it through a full range of motion. A thorough warmup of 15 minutes is essential to avoid injury. Simple postures that warm up the body and increase circulation are best to start.

Strength and Endurance Once the body is warm, you may progress to more challenging asanas that build strength and endurance. The best way to develop strength and endurance is a combination of holding the asanas for an extended period and performing them sequentially without taking a rest in between. This type of practice will challenge the muscular and cardiorespiratory systems.

Cool Down The last section of an asana class is focused on cooling and calming the body down. A thorough cool down of at least 10 minutes is recommended

to reduce the risk of cardiovascular complications, such as pooling of blood in the extremities, dizziness, and fainting. These complications may result from stopping abruptly. Focus on bringing the heart rate and blood pressure back to baseline levels with low intensity movements. The end of class is the best place for deep stretching in seated asanas. After a thorough warm-up and strengthening exercises, the body is prepared to stretch safely. Emphasize deep breath and relaxation to deepen the stretch. Encourage students to take a few minutes at the end of class in the relaxation asana Savasana.

Key Points to Sequencing Skillfully conceiving and designing the sequence to the desired goal is essential in creating a healthy outcome. For example, if you plan to teach Urdhva Dhanurasana you will need to incorporate several, simpler back extension asanas. Start with the most gentle at the beginning of the class and lead up to a deep backward bend. This idea applies to every course of direction in a class format. BREATH: Always breathe calmly during your practice. The breath can also be used in conjunction with the movement. One way to do this is to connect the breath with the movement of the spine. For example, inhale to lead into a backward bend and exhale to lead into a forward bend. PRODUCTIVITY: For a class to be productive, limit the number of asanas you teach and explain them thoroughly. To get the benefit from an asana, you need to approach it gently, achieve proper alignment, and stay focused on your breath. If you teach too many asanas or are moving too fast and not holding anything the class can be ineffective and harmful. TRANSITION: It’s important to keep your transitions simple and smooth. All the transitions should continue in the direction and goal of a skillfully designed sequence. PRATIKRIYA: This is the idea of counteracting or counter posture. An ideal sequence brings the body into a balanced position. This SKILLFUL DESIGN:

means a sequence in which the body is taken through a full range of motion without overloading it in one area. For example, too many forward bending postures without appropriate back extension postures as counter postures can overstress one area of the body. HIGH VALUE & LOW RISK: Choose postures that are highly effective, yet relatively simple and safe for the average person. Leave inversions and other risky asanas out of your class. A movement that requires an extraordinary range of motion or extreme strength only makes sense if you are training a dancer, gymnast or professional athlete.

CLASS FORMAT Build your sequence from this three-step plan:

Warm-up Simple Postures Avoid deep stretching Cover all major joints Shorter hold times Repetition EXAMPLES: Chakravakasana, Cat/Cow, Sun Salutations, Modified Crescent Lunge, Fierce Pose

Strength and Endurance Standing postures Abdominal/Core strengthening Back extension exercises Longer hold times

Cool Down Deep stretching and seated postures Low intensity movement

TIPS FOR TEACHING CLASSES The Pace of the Class Support the energy of the class with your voice, timing, and clear transitions between postures. Keep your energy up and your communication encouraging. Guide people into the postures efficiently. Strive to set up each exercise as quickly as you can, keeping the pace of the class moving. Stay focused on time, so that you do not run late. Time your asanas. Try to give equal hold times on the right and left sides.

Verbal Direction Keep language and tone calm, inspirational, supportive, and positive Speak slowly and provide clear, concise verbal cues, describing the postures. Always offer modifications for postures. Be present in the room, watching students as you speak.

Correcting/Helping Students Express your alignment cues verbally. Most students will follow your direction and self-correct. During large classes, if individual attention is necessary, try to help the student without it slowing your pace or causing you to lose track of where you are. Be gentle with new students. Over focusing on them may cause

them to feel overwhelmed. Give them more generalized, gross body alignment cues and be supportive. I do not advise physical adjustments, especially if you do not know the student. You can potentially injure a person if you push or use force to initiate a stretch. The body will open naturally with time and patience. After class, if a student would like assisted stretching, you may offer the PNF technique previously mentioned.

SAMPLE CLASS FOUNDATION SEQUENCE Warm Up: 1. 2. 3. 4. 5. 6.

Cat Cow Downward Facing Dog Low Lunge (Right and Left) Mountain Mountain with a Lateral Stretch (Right and Left)

Strength and Endurance: 7. 8. 9. 10. 11. 12. 13. 14.

Fierce Crescent Lunge Warrior Two Reverse Warrior Extended Side Angle Temple Wide-Legged Forward Bend Triangle a. Repeat asanas 7-14 on the opposite side 15. Extended Hand to Big Toe (Right and Left) 16. Tree (Right and Left)

17. 18. 19. 20. 21.

Bridge Cobra Locust Sunbird (Right and Left) Forearm Plank

Cool Down 22. 23. 24. 25. 26. 27. 28. 29.

Star Head to Knee (Right and Left) Seated Angle Western Intense Seated Twist (Right and Left) Side-Reclining Leg Lift (Right and Left) Reclining Hand to Big Toe (Right and Left) Relaxation

FOUNDATION SEQUENCE

CHAPTER NINE

Whole Food Plant Based Diet When I speak to people about moving towards a whole food plant based diet the response is often “it makes sense, but the idea of it is overwhelming,” “how do I get started,” “how would I get adequate nutrition, specifically protein or calcium” or “do you have recipes.” The truth is that you can put aside meat and dairy and get all of your nutritional needs met on a whole food plant based diet. In fact, the American Dietetic Association states that “plant based diets are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.” The key to gaining all of the benefits of a plant based diet is to consume a variety of whole, unprocessed plant based foods. I recommend a whole food plant based diet which excludes the use of added extruded oils and limits concentrated soy and vegetable proteins. As a way to give a broader overview of the meal options available in a whole food plant based diet, I have included a sample meal plan presented in a more conceptual way rather than highly detailed recipes. As you start experimenting with these ideas you can alter them to your personal tastes and also become creative by adding or omitting additional food items. The important thing to remember is that it is flavor that attracts us to foods. Nothing provides more flavor than plants, herbs, and spices. You don’t have to sacrifice anything to move to a plant based diet. It’s all the flavors you love in a healthy, satisfying, and low fat meal.

CARBOHYDRATES Our bodies need carbohydrates to operate efficiently. It is the preferred fuel for the body and the brain in the form of glucose. If glucose levels drop, the result will be mental and muscle fatigue. When fat and carbohydrate are consumed our bodies will always burn the carbohydrates first and store the fat for later use. If you limit carbohydrates, the body will convert its fat stores into energy through ketosis, but this is a controversial dietary approach and can be challenging to maintain long term for most people. It can also result in unhealthy fat and cholesterol levels even though body weight can theoretically be lowered and maintained through this methodology. Not all carbohydrates are created equal. Processed foods such as white flour, white rice, high fructose corn syrup, and excess white sugars are absorbed quickly into the body often raising blood sugar levels. Unprocessed carbohydrates and starches such as brown rice, potatoes, and whole grains burn slower and provide an extended period of energy.

So we can eat a diet heavy in our favorite carbohydrates and starches, which are naturally low in fat, without gaining weight. When preparing a meal, let complex carbohydrates be the foundation of the dish. These foods will provide satiety and the energy the body needs. If you are sensitive to gluten, here are few gluten free grains to try: amaranth, buckwheat, corn, millet, oats, quinoa, sorghum, teff, and rice. You may also like bean pasta.

FATS Fat is a macronutrient and is needed in the diet. Currently, fat is such a hot topic in discussions regarding nutrition that there is a lot of confusion. Questions usually center on, how much fat do we need and what kind? Certainly, you can get all the fat your body needs from plant based sources. Eating a high fat diet was helpful in the past when humans had to go long periods of time in between meals. The stored fats in our bodies would get converted to energy to enable us to survive. Today, in most western societies, unhealthy fast food is easy to access and inexpensive due to government subsidies and the rise of factory farming. That’s why it’s important to pay attention to how much fat is in the meal when you order food at a restaurant or are preparing a meal at home. Remember carbohydrates are burned first, so fat levels will continue to increase if the diet includes both carbohydrates and excess fat. In regards to how much fat we need, I recommend a low fat, whole food approach. With that idea in mind, all oil and pure fat products are manmade and have no nutritional value. For example, whole olives, soybeans, and corn contain many nutrients, but the oil made from these foods is mostly fat. Meaning there is no nutritional benefit to adding oil to your food beyond adding extra fat and calories. In general, a tablespoon of oil adds about 120 calories to meals. My suggestion is to consume the whole food and limit or exclude oil from your diet. In terms of the kinds of fats that are required for health, we need to

consume two types of essential fatty acids called omega-3 and omega-6. The body can synthesize all other types of fat, but our diets need to provide these two. Plant based sources for Omega-3 and Omega-6 fatty acids include flaxseeds, chia seeds, walnuts, leafy vegetables, and beans. Lastly, the impact of exercise on burning excess fat is helpful, but truthfully your exercise routine will not be as productive if you have an unhealthy diet. With busy schedules, the best approach to maintaining a healthy weight is to consume a healthy, low fat diet and add exercise as secondary support.

PROTEINS Contrary to popular belief, we don’t need nearly as much protein as we think. The Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight. That translates to 8-10 % of your daily calories. Additionally, consumption of an excessive amount of protein can tax the kidneys and, possibly, leach calcium from the bones. It is accepted science that a plant based diet can provide optimal protein levels and all of the essential amino acids. The best plant based protein is unprocessed such as that found in vegetables, beans, grains, nuts, and seeds. In general, soy and other plant concentrates are best limited in the diet or just avoided altogether. These are often found in frozen “meat substitute” products.

PLANT BASED CALCIUM Calcium is a nutrient that is important for bone health. Plant based food sources that are rich in calcium are green leafy vegetables like kale, broccoli, spinach or collard greens, and beans. If calcium is a concern for you, it’s interesting to note, the absorption of calcium is higher in most leafy greens and plant foods than in dairy products without the added fat or potential allergens. For example, a quarter cup of raw green soybeans has as much calcium as half a cup of 2% milk.

Additionally, there are plenty of plant based dairy alternatives that are fortified with calcium. Beyond nutrition, one of the best ways to build strong bones is through weight bearing exercise, especially in adolescence.

Other Things to Consider Choose unprocessed whole foods or foods with minimal processing. Beans are incredibly versatile. When you mash up beans you change the texture and create a great base for plant based burgers, patties, and sauces. They are inexpensive and varied in both flavor and texture. Although concentrated proteins are to be avoided, Tempeh, Tofu, and Seitan (Wheat Gluten) are lightly processed and are very versatile protein/carbohydrate sources that can be used in moderation. All plant foods have some fat. We can get enough Omega-3 and Omega-6 fats from green leafy vegetables, flax seeds, and walnuts. We don’t need to add oil to our food. It adds a high amount of calories for something that doesn’t add much flavor. Higher fat plant based foods such as avocados, nuts, and seeds are nutritious, but still very high in calories and should be limited in your diet. To facilitate the sauté process without oil, it is important to use some nonstick cookware. Teflon is inexpensive however there are environmental issues associated with its production. I recommend ceramic coated nonstick cookware Dark leafy greens have an amazing nutritional profile and are a great source of vitamins and minerals. They can be prepared alone or in combination with beans and/or any sauces. Whole grains are a great source of energy, protein, and satiation. As mentioned before, the key is not adding oils/fats. Recently carbohydrates have been under attack largely from organizations with vested interests in dairy and meat cultivation. All fruits, grains, and vegetables are high in carbohydrates. These are the

foods to eat. When you cut out added oils you free up calories from fat and can enjoy low fat carbohydrates in any of the forms just mentioned. Whenever possible always choose organic, especially those foods which are usually not peeled, so the pesticide levels can be high: Apples, Celery, Tomatoes, Cucumbers, Grapes, Peppers, Nectarines, Peaches, Spinach, Strawberries, Kale/Collard Greens, and Summer Squash. Always read the ingredient labels to see what is in the food, the calories per serving, what a serving size is, and how many calories from fat. If you have a health concern regarding your diet, always check with your doctor. It’s equally important for you to educate yourself on food and nutrition, so that you may make educated choices regarding your health.

PLANT BASED MEAL IDEAS Breakfast

Slice up your favorite apple and spread on two tablespoons of your favorite nut butter. Whole grain bread can be added to or substituted for the apple. Choose multi-grain, high fiber bread. Some of the best ones I recommend are found in the frozen food section. I recommend raw almond butter, but peanut or other nut butters are fine. The benefit of raw is that the oils have not been high heated so they will be less oxidized at the time of consumption (peanuts have to be roasted to be edible). LOW FAT, WHOLE GRAIN CEREAL WITH NUT MILK: Be sure to look for cereals with no added oils and that are low in sugar. Granolas can be very high in fat and sugar. Add berries, banana, and kiwi as desired. My favorite nut milk is unsweetened organic almond milk. They tend to add vanilla to unsweetened nut milks, so check the ingredient list if you don’t prefer that flavor. Unsweetened soy, coconut, and rice milks are also very popular. INSTANT OR QUICK COOK OATMEAL: Try to use unsweetened oatmeal (whole grain oats) and add either your own maple syrup and/or fruits. Slower cooked oatmeal is even better if you have the time (less processed). BLENDED FRUIT SMOOTHIE: In a blender combine, a chopped apple, one tablespoon each of ground flax seed, chia seed, and almond butter, and 2/3 cup of water. Blend and drink. GREEN SMOOTHIE: In a blender, combine one mango, one peach, five ounces of a green leafy vegetable like kale or spinach, and six ounces of water. POTATO HASH WITH TEMPEH: Frozen hash browns from the store usually are free from added oil and are relatively low in calories. Try crumbling up some tempeh (fermented soy), combine with the frozen hash browns in a bowl, add some additional spices as desired (cayenne, garlic, onion, paprika, turmeric, fennel seed), and cook in a nonstick pan until browned on both sides. Serve with some ketchup or barbeque sauce on the side. There are a lot of meat free sausage products on the market, but most contain concentrated protein sources and added oils. Tofu, seitan or SLICED APPLES/BREAD WITH NUT BUTTER:

crushed chickpeas could all be substituted for the tempeh. SCRAMBLED TOFU: Break up some medium/firm tofu in a mixing bowl. Add ground onion, garlic, salt, pepper, paprika, turmeric, and chili flake. Combine well and add to a nonstick pan. Add a little vegetable stock and cook until the liquid evaporates and the mixture begins to lightly brown. Adjust seasoning as desired.

Lunch These can be store bought, however, make sure they are whole food based with no added soy concentrates. To make easy veggie burgers at home combine chickpeas (or red kidney), carrots, celery, peppers, onions, breadcrumbs and/or brown rice. Pulse ingredients through a food processor keeping the consistency chunky. Add seasonings to taste (soy sauce/ salt, pepper, paprika, herbs) and form into patties. Oven bake (on parchment paper so they don’t burn) at 375 for 20 minutes on each side (or experiment with time). Let rest for 10-15 minutes. It can be frozen and reheated as needed. CHICKPEA SALAD: Mash a can of chickpeas (or make the chickpeas yourself, it’s easy and less expensive). Add tofu mayo and/or mustard, dill, celery, salt and pepper, some lemon juice, parsley. Blend well and you have a nice spread that can go on a salad or whole grain bread. Chickpeas work well as they have a nice flaky consistency when mashed. BAKED MARINATED TOFU OR TEMPEH: Slice a block of firm tofu or tempeh into ¼ inch slices. Marinate for at least a few hours or overnight in your favorite teriyaki, soy, peanut or barbeque sauce. Bake in the oven on parchment paper at 375 for 15 minutes on each side or longer depending on the desired level of caramelization. Serve on toasted bread with lettuce and tomato. SALAD WITH TOFU, TEMPEH: Create your favorite salad combo by adding some whole chickpeas, chickpea salad or some sliced bake marinated tofu or tempeh (see above). For the dressing, blend VEGGIE BURGER:

some avocado, tomatoes, and/or bell peppers, salt, pepper, lemon juice or vinegar. AVOCADO WRAP: Warm a whole grain, multi-grain tortilla, and add sliced avocado, lettuce, tomato and/or sprouts. Add any of the proteins mentioned (sliced veggie burger, marinated tempeh or tofu, chickpea). For a Mexican version, use nonfat vegan refried beans or just crush some pinto beans, add avocado, and your favorite nonfat salsa (red or green). If desired, sprinkle with a little vegan cheddar cheese. Please use all vegan cheeses sparingly as they contain quite a bit of oil. LENTIL SOUP: In a large pot sweat chopped onions, carrots, celery, bell peppers, and some chopped potatoes. Add french, green and/or red lentils (you can buy in bags or in bulk), two cups of beans in total. Add three tablespoons of red or white miso paste. Add some lemon juice and one can of diced or whole tomatoes. Add liquid which can be vegetable stock and or vegetable bouillon cubes with water and lightly season with oregano, pepper, salt, and bay leaf (if desired). Bring to a boil and simmer for about an hour. If needed, add more liquid and season more to taste as it may need more acid (lemon), salt (or soy), and or pepper. This soup freezes well (store in smaller glass or BPH-free containers) for future meals.

Dinner To create variety, it is nice to mix and match your proteins, vegetables, grains, and sauces. This section breaks down each category. You can create your own combinations of some or all of the categories. Nutritionally, at a minimum, you want to make sure you include a vegetable and a protein. That will provide your essential macronutrients.

Proteins These can be the foundation for the gravies/sauces detailed below and are incredibly versatile. Mash up a can or a cup of cooked beans. Experiment with all beans, but chickpeas and red kidney are a good start. Add lemon juice, miso paste, salt, pepper, garlic, and/or onion powder, and red pepper. Add a ½ cup each of breadcrumbs and wheat gluten. Mix well and work into a ball. Creates about 4-5 inch cutlets that you will then oven bake on parchment at 375 for 20 minutes on each side (or longer if more browning is desired). BEAN PATTY:

Same as above except add a cup of sautéed mushrooms to the mixture. Season with thyme, sage, and some wine (if desired). You could also add caramelized onions. ITALIAN BEAN BALLS: I use the same ingredients for the Bean Patty, but then add basil/oregano, tomato paste, and some nutritional yeast (a nutty, cheesy, non-active yeast which is fortified with vitamin B12) to create an Italian flavor. Roll up in 1 to 1.5 inch balls and bake at 375 turning the balls every 10 minutes for about 40 minutes in total. BROWNED SEITAN OR TEMPEH: In a nonstick pan add chopped tempeh or thinly sliced seitan. Add some vegetable stock, miso paste, pepper, and some lemon juice. Cook on medium heat until liquid evaporates and the proteins begin to brown/caramelize. You can also add tomato paste, salsa, barbeque sauce or hot sauce to tailor the flavor to your taste. SIMPLE BEANS: Heat some of your favorite beans in vegetable stock. Once heated, mash them and add salt/pepper and any other seasonings you like. You can also add seeds (pumpkin or sunflower) to this mixture. It can be served over a vegetable of your choice. BEAN BURRITOS: Similar to lunch, roll heated refried beans and cooked brown rice into whole grain tortillas. If desired, sprinkle with vegan cheese and lightly bake for 15-20 minutes at 350. Top with salsa and/or avocado VEGETARIAN CHILI: Combine precooked red kidney beans and some brown tempeh in a large pot. Add onions, garlic, whole tomatoes, brown rice miso, peppers, and carrots and season with chili powder, lime juice, and salt pepper. Add vegetable stock and simmer for an hour. Check seasoning and liquid content and adjust as needed (cook off some liquid or add more). MUSHROOM PATTY:

Vegetables KALE:

Preparation is too “destalk” each leaf by pulling the hard

end through your partially closed hand which removes the white stalk from the green leaves. Immerse in clean water (fill up the sink, drain, and then cut into 1-2 inch pieces). I like to steam kale in vegetable broth. You can also quickly blanch kale which will reduce the bitterness if that is an issue. Lemon, pepper, garlic, and soy sauce are all good additions to the steamed kale. COLLARDS: Collard greens need a bit more cooking depending on how tender you like them. Same preparation method as we did for kale. OTHER GREENS: Chard, Dandelion, and Mustard greens. OVEN ROASTED: Broccoli, peppers, carrots, cauliflower, and small fingerling potatoes all do well roasted. Cut the vegetables into bite size pieces and place them on parchment on a baking sheet. Add salt, pepper, garlic, onion, red pepper, and lemon juice to your vegetables. Bake at 400-425 for about 30 minutes, stirring a few times. SALAD: Build your salad with spinach, romaine lettuce, or any green leafy vegetable. You can use chopped, raw kale in these salads and break it down with lemon juice and some avocado. STEAMED SPINACH: Steam with vegetable broth in a nonstick pan. You may separately roast some garlic and toss it in the pan. STEAMED VEGETABLES: You may choose broccoli, carrots, cauliflower or any other favorite vegetable. SPAGHETTI SQUASH: Spaghetti squash is a great pasta substitute that you can bake in the oven at 375 for about 35 minutes. It can be served with a nut/cream sauce (see sauce section) and nutritional yeast. RATATOUILLE: Combine caramelized onions, sautéed zucchini squash, eggplant, garlic, and spices with a can of whole or chopped tomatoes and some tomato paste (optional). Let simmer and concentrate. For additional protein, you may add red kidney or lentil beans. POTATOES, SWEET POTATOES & YAMS: These are all starchy vegetables that are very versatile. You can bake, mash, or create oven baked “fries.” You can add any plant based sauces or gravies as a

topping.

Grains (Starches) Brown is a better choice as compared to white as it is a whole grain. The preparation time is 30-45 minutes. If time is an issue, you may consider frozen, organic brown rice. It is more expensive, but only takes a few minutes to make as you add a little vegetable stock, heat and serve. QUINOA: This grain is a great option as it is also higher in protein than most grains. Very quick to make and is good when combined with other foods as the flavor is quite neutral. PASTA: Whole wheat or gluten free options (rice flour) is the way to go. They are higher in fiber and lower glycemic than traditional “white” pastas. When you exclude oils and include oil-free sauces, pastas are not highly caloric and are a great source of nutrition including fiber. MASHED NEW/FINGERLING POTATOES: These are usually small and colored and boil quickly with skins on. Drain and mash adding some vegetable stock and/or unsweetened almond milk to make it BROWN RICE:

a bit creamy. Add salt and pepper to taste. BREADS/TORTILLAS: There are some excellent frozen whole grain organic breads and tortillas that have minimal processing and no added oils. Hemp bread and multi-grain are recommended. MASHED CAULIFLOWER: This dish is tasty and low in calories. You remove the core and chop up a whole cauliflower. Boil the pieces until they are very tender so you can mash them. You can use a hand masher or a food processer. Add some liquid (vegetable stock or nut milk), salt, pepper, and possibly some nutritional yeast which will add a nutty, cheesy flavor.

Sauces One of the keys to plant based sauces is caramelizing vegetables (onions, peppers, etc.) and also including some miso paste. Miso paste adds great depth and is available in a wide range of colors and flavors. Any of these sauces can be used over the protein options as well as the vegetables and starches. It is important to taste as you go so you can refine your approach and make great tasting sauces. The number of sauce possibilities is extensive and only limited by your imagination. Here are several ideas that will get you started. The key here is to not add oil (olive or otherwise). The flavor is enhanced through caramelized onions, garlic (if desired) and spices including basil, oregano, etc. This can be varied with other added items such as sautéed mushrooms, artichokes, peppers, and fennel. You can also add a little almond milk to create a Vodka sauce or include some vegan cheese in moderation. MUSHROOM GRAVY: Start with sautéed onions and mushrooms. Adding some miso paste adds a depth of flavor. Add vegetable stock, soy sauce, lemon juice, pepper, and salt to taste. You can thicken this and any sauce by dissolving some brown rice flour or tapioca/potato starch and let it cook in. CREAM SAUCE: Prepare the same way as mushroom gravy. This gets BASIC MARINARA:

a creaminess and whiter color through blended nuts (a handful of raw cashews, almonds or walnuts). You can soak them overnight so they blend easily. Add to sautéed onions, miso, and mushrooms (if desired). Add a little unsweetened almond milk as part of the liquid content. HOT SAUCE: This is a simple sauce that can be added to anything, but goes very well with the leafy green vegetables. Hot sauce is essentially peppers, vinegar, salt, water, and spices. Make your own or find a favorite store bought (there are many available at varying heats). Mash up some black beans, add some vegetable stock, salt, pepper, and some more vinegar, creating a very easy protein rich sauce.

Snacks This is a quick and portable source of nutrition. Ideally, we are looking for organic, raw, and as little processing as possible. Many food bars have high levels of soy isolate/concentrates which we want to avoid. The best ones have short ingredient lists and often include raw fruit, nuts and/or nut butter, dates, seeds, and sometimes raw cacao. FRUITS/VEGETABLES: Any fruit, any vegetable. DATES: Dates are delicious and low glycemic. NUT BUTTER: Spread over a whole grain bread or fruit. CACAO: This is the pure powder from the crushed cocoa bean found in chocolate. Use in moderation. Look for desserts or snacks with just cacao and some sweetener (no dairy or cocoa butter). RAW FRUIT/NUT BAR:

Acknowledgments Many thanks to all of my students, your elevated spirits have graced my life. I am so grateful to have had the opportunity to share the healing art and science of yoga with you. Thank you to Donner Photography for their work on shooting the yoga postures. A special thank you to the beautiful dancers that shared their energy and demonstrated the yoga postures; they are Caroline Frank, Katarina Konstantino, Pamela Lisi, Brooke Locke, Jaime Perrotti, and Lily Saito. Thank you to Janice Baragwanath for your lovely artwork on the energy systems. Thank you to Tara Mayberry at Teaberry Creative for sharing your insight and for the design of this book. With profound love and gratitude, a special thank you to my love, my husband, Andrew Lane. You are a blessing in my life.

About the Author Alexa Lane is an artist, yoga and meditation educator, and life coach. As a youth, she trained extensively in the performing arts and later enjoyed a successful career as a professional dancer, singer, and actress. She performed in a variety of theatre, opera, television, and film productions in the United States and Europe. She is classically trained in multiple dance disciplines and holds a degree in Liberal Arts with a concentration in Exercise Science. In addition to the performing arts, she is certified in yoga, reiki mastership, life coaching, meditation, and plant based nutrition. She is the author of two audio books, “Illumine,” and “Yoga Breakthrough.” As an educator, she has taught thousands of classes to children and adults and has led multiple workshops and teacher training certification programs. Visit Alexa Lane at www.alexalane.com

Contents 1. INTRODUCTION 2. HISTORY AND PHILOSOPHY OF YOGA Origins of Yoga Ancient Texts on Yoga Philosophy and Practice Modern Yoga Practice with Respect to the History of Yoga 3. THE SCIENCE OF YOGA Anatomical Terminology Systems of the Body Skeletal System Muscular System Cardiovascular System Nervous System Digestion and Nutrition 4. ASANA Asana Practice Asana Movement Instructions General Guidelines for Asana Practice 5. ASANA YOGA POSES Standing Postures Arm Balancing Postures Forward Bending Postures Back Extension Postures Seated Postures Spinal Rotation Postures Core Strengthening Postures Sun Salutations/Surya Namaskara Yogic Prescription for Common Injuries 6. PRANAYAMA Process of Respiration The Organs of the Respiratory System Muscles Involved in Breathing

Pranayama Breathing Practices 7. BANDHA AND MUDRA Bandha and Mudra Techniques Bandha Types of Bandhas Uddiyana Bandha Mula Bandha Maha Bandha Mudra Types of Mudras 8. ENERGY SYSTEMS OF YOGA Five Kosha Bodies Chakras Nadis Marma Points 9. MINDFULNESS AND MEDITATION Mindfulness Meditation SEQUENCING Vinyasa Krama Class Format Tips for Teaching Classes Sample Class Foundation Sequence WHOLE FOOD PLANT BASED DIET Carbohydrates Fats Proteins Plant Based Calcium Plant Based Meal Ideas ACKNOWLEDGMENTS ABOUT THE AUTHOR

Table of Yoga Postures STANDING POSTURES Tadasana/Mountain Pose Tadasana/Mountain Pose Variation with Lateral Stretch Utkatasana/Fierce Pose Utkatasana/Fierce Pose on toes Garudasana/Eagle Utthita Hasta Padangusthasana/Extended Hand to Big Toe Pose Utthita Hasta Padangusthasana/Extended Hand to Big Toe Pose: Variation with Head to Knee Natarajasana/Dancer Pose Trikonasana/Triangle Pose Virabhadrasana One/Warrior One Virabhadrasana Two/Warrior Two Reverse Warrior Virabhadrasana Three/Warrior Three Ardha Chandrasana/Half Moon Pose Utthita Parsvakonasana/Extended Side Angle Pose Parivrtta Parsvakonasana/Revolved Side Angle with Anjali Mudra Vrkshasana/Tree Pose Toe Stand Anjaneyasana/Crescent Lunge Low Lunge/Variation in 90/90 Position Temple Pose ARM BALANCING POSTURES Bakasana/Crow Pose Plank Pose Vasisthasana/Side Plank Pose Chaturanga Dandasana/Four Limb Staff Pose Dolphin Pose Camatkarasana /Wild Thing Adho Mukha Svanasana/Downward Facing Dog FORWARD BENDING POSTURES

Prasarita Padottanasana/ Wide-Legged Forward Bend Pada Hastasana/Hands to Feet Pose Parsvottanasana/ Intense Side Stretch Marjaryasana/Cat Pose Balasana/Child’s Pose Shashankasana/Hare Pose Chakravakasana/Ruddy Goose Sasangasana/Rabbit Pose Parivrtta Trikonasana/Revolved Triangle Uttanasana & Ardha Uttanasana/Standing Forward Bend & Half Standing Forward Bend BACK EXTENSION POSTURES Bhujangasana/Cobra Shalabhasana/Locust Dhanurasana/Bow Ushtrasana/Camel Setu Bandha Sarvangasana/Bridge Pose Urdhva Dhanurasana/Upward Bow Chatus Pada Pitham/Four-Legged Table Bitilasana/Cow Pose Purvottanasana/Eastern Intense Stretch Urdhva Mukha Svanasana/Upward Facing Dog SEATED POSTURES Eka Pada Rajakapotasana/ One-Legged Pigeon Variation One Eka Pada Rajakapotasana/One-Legged Pigeon Variation Two Sucirandhrasana/Eye of the Needle Janu Sirsasana/Head to Knee Pose Upavistha Konasana/ Seated Angle Pose Baddha Konasana/Bound Angle Pose Tarasana/Star Pose

Paschimottanasana/Western Intense Stretch Pose Shavasana/Corpse Pose Agnistambhasana /Fire Log Pose Hanumanasana/Monkey Pose Supta Padangusthasana/Reclining Hand to Big Toe Pose Padmasana/Lotus Pose Sukhasana/Joyful Easy Pose Ananda Balasana/Happy Baby Pose Apanasana/Wind Relieving Pose Dandasana/Staff Pose Viparita Karani/Legs up the Wall Anantasana/Side-Reclining Leg Lift Virasana/Hero Pose Supta Virasana/Reclining Hero Pose Gomukhasana/Cow Face Pose Parighasana/Gate Pose SPINAL ROTATION POSTURES Marichyasana/Ray of Light or Marichi’s Pose Ardha Matsyendrasana/Half Lord of the Fishes Bharadvajasana /Lord Bharadvaja Pose Jathara Parivartanasana/Stomach Revolved Pose CORE STRENGTHENING POSTURES Navasana/Boat Pose Sunbird Pose Banana Pose