Tony Sanchez Yoga Challenge I 速
Practice Manual
TONY SANCHEZ Yoga Challenge®I Practice Manual
~ Preview 4th Edition ©2009
New Photo Art: Beata Prio lo & Daw n Bourque Design & Edit : Sandy Wong-Sanchez Original Photos: Kurt Anderson
Tony Sanchez Academia de Yoga www.84asanas.net
TONY SANCHEZ Yoga Challenge I 速
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Nine Series Breathing Half-Moon Awkward Transition Cobra Half Tortoise Stretching Abdominal Double-Sided
“ Man m ay exist som e tim e without eating;
a shorter tim e without drinking; but without breathing his existence m ay be m easured b y a fewm inutes.”
Tony Sanchez ~Yoga Challenge® I
Yog i R am ach arak a
Breathing Series
Standing Deep Breathing
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Inhale through the nose, dow n the back of the throat to warm and filt er the air before it enters the body
“ Yoga is of very little use, if studied theoreticall y.”
Tony Sanchez ~Yoga Challenge® I
P ancham Sinh, t ran sl at o r, TheH ath a Yog aP rad ipik a, 1915
Half-Moon Series
Lateral Half-Moon ◦ Back Bend Hands-to-Feet ◦ Triangle, Standing Separate-Leg Head-to-Knee
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Stretch up & out from waist to fingertips, Straight dow n from w aist to feet.
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Modify: place hands on lower back.
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Modify: stretch forward and down, knees slightly bent.
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Modify: place elbow on knee.
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Concentrate on compressio n of abdominal muscles.
“ The prim ary objective of Hatha Yoga is to control
the life force – for health and m ental clarity.” Yog aE ncycloped i a
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Awkward Series
Aw kward ◦ Eagle Standing Head-to-Knee, Standing Bow ◦ Balancing Stick, Splits-in-the-Air, Standing Separate-Leg-Stretching, Tree
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Concentrate on one point in front.
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Knees together.
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Spine & head straight. Hips paralle l.
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Firm the muscles in the standing le g. Do not lo ck the knee.
Tony Sanchez ~Yoga Challenge速 I
Hips paralle l to flo or. Arch spine, stretch forward.
Tony Sanchez ~Yoga Challenge速 I
Stretch in opposit e directions w it h equal effort. Do not lo ck the knee.
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Stretch lifted leg up.
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Shift weight to heels and pull.
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Modify: place sole of foot on inner thigh. Align knees.
“ . . . whether young, old or too old, sick or lean,
one who discards laziness, gets success if he practices.” Y og a.” H ath aYo g aP rad ipik a
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Transition Series
Finger-stand ◦ Lotus Warm-up Shoulder Roll Pelvic Lift ◦ Savasana Wind-Removing Pose Sit-up
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Lift hips straight up, then back. Lift feet.
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Rotate foot clock-w ise.
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Keep spine and head straight, weight evenly distributed.
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Lift shoulders, Inhaling deeply .
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Push shoulders back and dow n, ex haling
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Inhale deeply.
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Ex hale completely .
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Lifting torso, inhale deeply .
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Sink into the floor. Be aware of your breathing.
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Modify: pull knee gently with slow , steady pressure
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Flatten neck, spine straight.
“ Faith in the practice of Yoga and in one’s own
po wers to accom plish what others have done before, is of great im portance to insure speedy success.” P anch am Sinh
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Cobra Series
Cobra Locust Full-Locust Bow
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As back muscles develop, decrease weight on hands.
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Palms dow n, or fists with palms up.
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Breathe normally .
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Bring shoulder blades together.
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Push legs up to lift upper body.
“ Postures strengthen and develop will and body –
physical and m ental developm ent are intertwined.” Bi shnu Gho sh
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Half-Tortoise Series
Yoga Challenge® I Half-Tortoise Camel Rabbit
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Concentrate on the ex tension of the spine.
Tony Sanchez ~Yoga Challenge速 I
Modify: place hands on lower back.
Tony Sanchez ~Yoga Challenge速 I
Prevent injury: place minimum weight on head.
“ . . . “ the faithful student will find that the yoga exercises invariabl y and consciousl y devel op his will po wer al ong with his b odil y strength.” Bishn u Gho sh
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Stretching Series
Yoga Challenge® I
Head-to-Knee Stretching Separate-Leg-Stretching Upw ard Gas-Removing Upw ard Stretching
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Modify: Bend the knee.
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Modify: Bend knees to grab toes.
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Stretch forward and out.
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Stretch forward. Breathe deeply .
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Stretch up to straighten the spine.
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Balance on tailbone.
“ When posture and form are perfect, the m ovem ent that follows is perfect as well.” Taisen D eshim aru
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Abdominal Series
Yoga Challenge® I
Abdominal: Extended Arms Abdominal: Fingers Interlaced Abdominal: Arms Crossed Abdominal: Arms-to-Floor
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Modify: Bend knees, feet flat, 6� apart.
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Torso and le g muscles firm.
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Round the spine.
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Modify: Lift one leg at a time.
“ Gravity is the guru.
By aligning our b ones with gravity, we discover the natural wisdom of the body.” A. Thu siu s & J . Couch
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Double-Sided Series
Yoga Challenge® I
Happy Cow Face Spinal Twist Spinal Twist Head-to-Knee Abdominal Twist
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Modify: Extend lower le g forward.
Tony Sanchez ~Yoga Challenge速 I
Both sit-bones on the floor, weight evenly distributed.
Tony Sanchez ~Yoga Challenge速 I
Breathe normally .
Tony Sanchez ~Yoga Challenge速 I
Shoulder blades, knees and lower leg on the floor.
Tony Sanchez ~Yoga Challenge速 I
Press upper knee to flo or.
“ Yoga invol ves regul ation of breath which im plies control of the m ind. The Two are intim atel y connected.” Y og aE ncycloped ia
Tony Sanchez ~Yoga Challenge® I
Breathing Series II
Yoga Challenge® I
Kapalabati
Tony Sanchez ~Yoga Challenge速 I
Relax abdominal muscles completely .
Tony Sanchez ~Yoga Challenge速 I
Contract abdominal muscles fully .
Tony Sanchez
Thank you, Beata, for the original artwork and books.
Yoga Challenge速 I Tony Sanchez Academia de Yoga www.84asanas.net