Yoga 50A

yoga

Yoke or union, individual with divine

Pranayamas

breathing techniques

Dyana

meditation

Yoga purposes

Alleviate health problems like high bp, migraines, cholesterol, backaches, etc.

- relaxation/reduce stress

Yoga origins

5000 yrs old, 8 limbs created by Patanjali

6 major types - hathra, raja, karma, bhakti, jnana, tantra

6 Major Types of Yoga

Hatha, Raja, Karma, Bhakti, Jnana, and Tantra

Hatha yoga

Yoga to unify two energies of the ha (left) and tha (right) & merge them into susumna in the center

Susumna

Energy channel running through the center of the body

mantra

A sacred sound used as object of focus for meditation

Iyengar yoga

emphasis on precision and alignment; use of props such as blocks, straps, blankets, and bolsters

Ashtanga Yoga

A flowing dance like routines and sequences

Om

cosmic vibration of the universe, universal mantra

Prana

Life energy

Surya Namaskar

sequence of asanas collectively called the salute to the sun

Namaste

"the God in me bows to the God in you"

Parivrtta

Reverse or revolved

Ardha

Half

Samastihiti

Standing at attention

Savasana

Corpse Pose

Vinyasa

one breath, one movement

Balasana

Child's pose

Active

- Extend arms forward, fingertips pressing into mat

- Use leverage of fingers/hands to lengthen side body and press hips to earth

Passive

-Feel weight of hips

-Let gravity and breath (exhale) guide hips and chest toward mat/earth

Marjaryasana

Cat pose

Bitilasana

Cow pose

Utthita cakravasana

Bird dog

Table top, extend arm and opposite leg

Adho Mukha Svanasana

Downward facing dog

Lift tailbone from tabletop

Urdva Mukha Svanasana

Upward facing dog

(inhale)

Quads lifted from mat and lifting chin and upper body up

Dandasana

Staff pose/high plank

Chaturanga dandasana

High to low plank EXHALE

Surya Namaskar A

(Sun Salutation)

Mountain Pose (Tadasana)

**Optional side bends and back bend

Forward Fold (Uttanasana)

Halfway Lift (Ardha Uttanasana)

High Plank (Dandasana)

High to low Plank (Chaturanga Dandasana)

Upward Facing Dog (Urdhva Mukha Svanasana)

Downward Facing Dog (Adho Mukha Svanasana)

Tadasana

Mountain Pose

**Optional side bends and back bend

Uttanasana

Forward Fold

Ardha Uttanasana

Halfway Lift

Dandasana

High plank

Chaturanga Dandasana

High to low Plank

Surya namaskar b

Chair/Thunderbolt Pose (Utkatasana)

Forward Fold (Uttanasana)

Halfway Lift (Ardha Uttanasana)

High Plank (Dandasana)

Rasarunedes

High to Low Plank (Chaturanga Dandasana)

Warrior I (Virabhadrasana Il)

Side Angle Pose (Parsvakonasana)

Reverse Warrior (Parvritta Virabhadrasana)

Utkatasana

Chair/Thunderbolt Pose

Virabhadrasana II

Warrior II

Parsvakonasana

Side angle pose

Parvritta Virabhadrasana

Reverse Warrior

8 limbed yogic path

1. Yamas

The five moral restraints

Ahisma - non-violence

Satya - truthfulness

Asteya - non-stealing

Brahmacharya-moderation

Aparigraha - non-hoarding

2. Niyamas

The 5 observances

Saucha - purity, cleanliness

Santosha - contentment

Tapas - self-discipline, heat

Svadhyaya - self-study

Isvara-Pranidhana - devotion to a higher power

3. Asanas - Postures

4. Pranayama - Mindful Breathing

5. Pratyahara - Turning inward, control of senses

6. Dharana - Concentration

7. Dhyana - Devotion, meditation to the divine

8. Samadhi - Union of self with Divine/Object of meditation

Yamas

Golden rule- do unto others

The five moral restraints

Ahisma - non-violence

Satya - truthfulness

Asteya - non-stealing

Brahmacharya-moderation

Aparigraha - non-hoarding

Ahisma

non-violence YAMA

Satya

truthfulness YAMA

Asteya

non-stealing YAMA

Brahmacharya

moderation YAMA