200 hr. Yoga Teacher Training Curriculam By Adriana Elmes, M.A., E-RYT, RYS
Table of Contents Foreword..............................................................................................................................5 About the Author................................................................................................................6 Chapter One: History & The Philosophy of Yoga............................................................7 What is Yoga?.............................................................................................................................8 Classical Yoga.............................................................................................................................9 Yogic Timeline..........................................................................................................................11 Introduction to Sutras.............................................................................................................14 What Are the Different Types of Yoga?.................................................................................15 What Are the Different Styles of Hatha Yoga?.....................................................................18 What is Yoga, Historically?......................................................................................................21 The Eight Limbs of Yoga..........................................................................................................23 8 Limbs - Yamas.........................................................................................................26 8 Limbs - Niyamas......................................................................................................28 8 Limbs - Asana..........................................................................................................30 8 Limbs - Pranayama.................................................................................................31 8 Limbs - Pratyahara..................................................................................................33 8 Limbs - Dharana/Dhyana 3.1 & 3.2......................................................................35 8 Limbs - Samadhi 3.3................................................................................................36 Difference Between Patanjali’s & Pattabhi Jois’ Ashtanga..................................................37 The Great Yoga Masters..........................................................................................................38 Understanding the Teacher-Student Relationship..............................................................41
Chapter Two: Finding the Stillness - The Practice of Meditation................................43
Meditation Basics....................................................................................................................45 Opening Meditation................................................................................................................48 Just Sit..........................................................................................................................48 Mindfulness Meditation..........................................................................................................49 Guided Imagery........................................................................................................................52 Favorite Place Imagery -by Belleruth Naparastek................................................54 See Yourself with Kinder Eyes - by Belleruth Naparstek......................................56 Gratitude...................................................................................................................................60 Meditation for Happiness.......................................................................................................61 Mantra Overview.....................................................................................................................62 Tibetan Mantra Practice.........................................................................................................64 Mala Beads...............................................................................................................................65 Meaning of 108 Beads on a Mala...........................................................................................66 Namah Shivaya........................................................................................................................68 Mudras......................................................................................................................................69 Buddhist Mudras.....................................................................................................................70
Chapter Three: Our Life Force! Pranayama...................................................................73 Breathing Basics......................................................................................................................74 Pranayama................................................................................................................................74 How Do You Breath?: A Self Quiz...........................................................................................75 Pranayama Methods...............................................................................................................77 Ujjayi Pranayama.......................................................................................................78 Nadi Shodhana: Alternate Nostril Breathing........................................................78
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL © 8/18
1
Classical Yoga “Yoga is one of the most re‑ markable accomplishments of human ingenuity and surely one of the most fascinating creations of spiritual aspira‑ tion. It is India’s mature answer to the universal question, “Who am I?” Our modern science‑oriented civilization has all but ousted spirituality and deep‑ er existential questioning. Religion has to a large extent become synonymous with morality, and the mythical – or true spiritual – impulse has been all but forgotten. Yoga, as understood here, is an esoteric tradition within the versatile religious culture of Hinduism. It is one of the world’s oldest and most continuous branches of spiritual inquiry, and, second only to shamanism, the longest and most intense experiment of the human spirit. The purpose of the yogic experiment has been to explore not the behavior of matter but the properties and very limits of consciousness. For the Indians realized that consciousness has primacy over matter – a notion that is gradually being resuscitated through new revelations in physics and parapsychology. The history of yoga encompasses some five thousand years, as compared to two thousand years for Christianity and not quite three centuries of “modern” secular civilization. Its tap roots lie in archaic shamanism, and its long evolution is tied to the gradual unfolding of the plural cultures of India, notably Hinduism, Buddhism, and Jainism The earliest protoyogic ideas and practices are to be found in the sacred canons of Hinduism – The Vedas.
canons of Hinduism – The Vedas. Mystical and psycho‑cosmological speculators are present already in the Rig Veda, a collection of hymns “seen” by the Rishies of Yore. The Rig‑Veda [is dated] to the third millennium BCE, with portions of it possibly going back to the fourth millennium BCE and earlier still…The yogi or yogini is primarily concerned with the transcendence of the ego, the deities, and the world as a whole. His great guiding ideal is liberation, variously styled moksha, mukti, kaivalya, apavarga, and nirvana.
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
11
YOGA BRANCHES RAJA
KARMA
JANA
BHAKTI
HATHA
- Royal -
- Action -
- Wisdom -
- Devotion -
- Will -
EIGHT CORE PRINCIPLES
SERVICE TO OTHERS
TRUE KNOWLEDGE
LOVE & WORSHIP
PHYSICAL EXERCISE
ENLIGHTENMENT
What Are the Different Types of Yoga? Hatha – (Physical) Applied to the vast body of doctrines and practices geared toward self-realization by means of perfecting the body. The historical roots are varied. The most popular teacher of Hatha Yoga, widely regarded as its inventor, is Goraksha (9th or 10th century CE). The soul represented by “ha” or the sun, and consciousness represented by the moon or “tha,” the moon being reflected light of the sun. Ha means sun, heat, light, energy, creativity, activity, passion, positive, and tha means moon, cook, reflective, receptive, negative. Surya or sun for sympathetic nerves, Chandra or moon for parasympathetic nerves, and sushumna for the central of electrical nervous system. The hatha yogi strives for liberation by means of the creation of a “yogic body” immune to disease and free from the limitations that characterize the ordinary flesh body, endowing the practitioner with super-senses and power beyond the capabilities of the normal person. The first level of yoga attainment is the removal of all diseases from the body; the second is the removal of dullness and impurities resulting from one’s dosha or constitution; the ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
17
What Makes Up a Pose? There are many elements to consider when teaching an individual pose. The following will discuss the various components of what makes up a pose.
• Alignment
• Adjustment - entering into someone’s personal space slowly, carefully and without hesitation. 4 phases: Approach, Touch, Manipulation, Release. • Benefits • Contraindication • Counter Pose
- FF < > BB/Twist - BB < > FF - Twist < > FF BB - Inversion < > FF BB - Lateral < > FF - Headstand < > Shoulderstand, knees to chest - Shoulderstand < > Cobra Fish - Uttanasana < > Utkatasana (awkward chair) or Cat - Cobra < > Child’s Pose - FF < > Bridge or Incline Plane - Warrior I < > Uttanasana (forward bend) - Locust < > Knee’s to Chest • Drishti - Nasagrai – Tip of the nose (Lotus-Padmasana) - Broomadhya – Third Eye (Up Dog-Urdhva Dhanurasana) - Nabi Chakra – Navel (Down Dog-Adho Mukha Svanasana) - Hastagrai – Hand (Triangle-Trikonasana) - Padhayoragrai – Toes (Wide Angle FF-Paschimottanasana) - Parsva Drishti – Far to the left and right (Ardha Matsendrasana – spinal twists) - Angusta Ma Dyai – Thumbs, start of SS - Urdhva Drishti or Antara Drishti – Up to the sky (Virabhadrasana – WI) - Horizon – straight ahead • Energy Lines • Sequencing/Cycling - Introduction - Breath Awareness/Meditation - Opening Postures - Surya Namaskara - Standing Poses - Cycling: Backbends, FF, Twists, Inversions, Lateral - Closing Postures - Savasana 92
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
Ways of Developing This:
Pranayama – We draw awareness internally to our internal breath. We cut off the
external senses to bring full awareness to the inhale and exhale.
Anja Chakra – Third Eye – Bringing full awareness to the point in between the
eyebrows.
Concentrate on one Sense – Focus on only what you are hearing, or only on what you
are seeing (staring at a fixed point), etc. Your mind tends to drift constantly between all
your senses. If we focus on just one, mind gets bored with that and calms and can
eventually go inward.
36
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
8 Limbs - Dharana/Dhyana 3.1 & 3.2 6th and 7th Limb of Yoga 3.1 desabandhascittasya dharana The mind has reached the ability to be directed (Dharana) when direction toward a chosen object is possible in spite of many other potential objects within the reach of the individual. 3.2 tatra pratyayaikatanata dhyanam Then the mental activities form an uninterrupted flow only in relation to this object. -Desikachar, Heart of Yoga p. 184 -185 After one has prepared their body through asana, created or eased the fire within, and the senses have been tamed, you can drop yourself into the present moment and into stillness, complete and un‑distractable concentration. The sense must be under control to be able to withdraw fully and enter into a state of total absorption. Dharana is the next step on the inward path, into your Self. You can use Mantras or Yantras, a visual mantra or mandala, to keep yourself focused while meditating. Once
you
have
mastered
the
concentration of the mind, you can reach a point of unwavering stillness. Where time is lost and suspended, when you cannot be distracted out of your stillness. Where this diverges from Dharana is that in Dhyana the meditator becomes one with the meditation. Dharana is still focused on an object of meditation, whereas Dhyana you are one with it.
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
37
Mala Beads Mala means garland in Sanskrit. The use of the beads for meditation, chanting, and reciting mantras is a practice known as Japa. They are used in both the Hindu and Buddhist traditions. Mantras are chanted/recited hundreds, if not thousands, of times. Having the beads in your hand helps you keep track of how many mantras you have completed. One bead for each mantra. There are 108 beads, with a larger bead called sumeru, stupa, or guru bead. You start with the bead just past the guru bead. In Hinduism, you stop before the guru bead and then turn back and go the other way. You do not cross this bead. In Buddhism, that is not the case. Different traditions hold the beads in the right or the left hand. The thumb is used to advance the beads, and in Hinduism, the rest of the beads are resting on the middle finger. The first finger represents the ego, which is one of the biggest obstacles to self‑realization. So, the first finger is avoided when holding the beads. Beads can be made out of bone or semi-precious stones (jade and amethysts). They can be made from seeds of the rudrasha or Bodhi tree, wood of the tulsi tree, or animal bone. But most commonly, they are made from sandalwood.
Hindus: 108 Deities 108 Gopis (girls with unconditional devotion to Krishna in Vaishnava theology) Buddhism: The Boddhisttva Mahamati asked Buddha 108 Q Thus, 108 steps in a temple 108 defilements 108 Temptations overcome to get to nirvana
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
67
Types of Poses • Standing • Leg Balancing • Forward Folds • Back bends • Seated Poses • Spinal Twists • Inversions • Arm Balances
Standing Poses Standing poses strengthen and tone the whole body and over a period of time prepare you for more difficult movements. Such poses provide a few ranges of movement and stretches and give a complete workout, invigorating and refreshing to the body and mind by removing tension, aches and pains, stimulate digestion, regulate kidneys, and improve circulation and breathing. Back, hip, knees, neck, and shoulders all gain strength and mobility. Such poses teach principles of correct movement developing the right way to sit, stand, and walk. You won’t tire as easily and have more energy and enthusiasm.
Leg Balancing Balancing poses create poise and grace, strengthen the legs and buttocks, creating flexibility in the legs and hips. Such poses tone the inner ear and help to increase the power of concentration. Balancing poses open the rib cage and shoulders, free the breath, and develop lightness, strength, and agility. Tremendous control is achieved over the body, muscle tone is developed, and coordination and concentration increases.
Forward Folds Forward folds relax and stretch the muscles and soothe the nervous system. By lengthening and straightening the spine, they relieve cramps or tightness accumulated throughout the day or in other poses and improve posture and body alignment. Forward folds are calming, remove fatigue, refresh the brain, regularize blood pressure, and aid recovery from illness, promoting healthy sleep. Lengthening the backside of the body frees you from your past, which helps you to be in the present moment.
Back Bends Backbends stimulate the nervous system, counteract the effects of gravity, increase the flow of energy, and bring clarity to mind. They require concentration and careful practice and should be done when fresh – at the beginning of a session after thoroughly warming up. Backbends should be followed by forward bends and twists to remove any residual tension and balance and return the spine to normal. Backbends are anti-aging, countering round shoulders, slouched posture and the hunching effect of gravity. They are rejuvenating, give energy and courage, and combat depression. They open the chest and make the spine flexible. The arms and shoulders become strong. The mind and body become alert. 90
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
Level of Your Poses The level of pose is based on three things 1. Joint rotation 2. Number of joints involved -NOT based on how hard the pose is! 3. Joints that may restrict the pose This is a very important concept to understand. This is the complexity of the pose in relationship to the joints. How many places can someone get hurt? If you are teaching a level one or beginner class, there are poses that should not be included due to these three variables. As a pose incorporates one, two, or three of these variables, the level of class increases. For example: Prayer Spinal Twist-you have rotation at the hip and all along the spine. You have the hips, lower back, mid back, and shoulders involved in this pose. There is no weight bearing on rotating joints, yet there is a lot of rotation. I would not put this in a beginner class. You can start in the general class and can always introduce modifications to help those first learning the pose. 1 – Beginners 2 – General (for most students) 3 – Intermediate (experienced practitioner) 4 – Advanced (very experienced practitioners)
106
____Tadasana – Mountain ____Adho Mukha Svanasana – Down Dog ____Parivrtta Parvakonasana – Prayer Spinal Twist ____Utkatasana – Awkward Chair ____Virabhadrasana 2 – Warrior 2 ____Parivrtta Ardha Chandrasana – Revolved Half Moon ____Upavistakonasana – Seated Wide Angle ____Eka Pada Rajakapotasana – King Pigeon Sleeping variation ____Virasana – Hero ____Eka Pada Raja Kapotanasana – King Pigeon overhand grab version ____Supta Parivartanasana – Reclining Twist ____Salamba Sarvangasana – Shoulderstand ____Bakasana – Crow ____Parigasana – Gate ____Parsvottanasana – Pyramid, Runner’s fold ____Dhanurasana – Bow on Belly
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
Asana Manu al
200 hr. Yoga Teacher Training Curriculam By Adriana Elmes, M.A., E-RYT, RYS
Asana Manual “When you inhale, you are taking the strength from God. When you exhale, it represents the service you are giving to the world.” - BKS Iyengar
Table of Contents Foreward........................................................................................................................................5 About Us........................................................................................................................................6 Terminology...................................................................................................................................10 Categorization.........................................................................................................................10 Drishti (view or gaze)..............................................................................................................10 Posture Naming Conventions................................................................................................11 Surya Namaskara (Sun Salutations) A,B,C.................................................................................12 Surya Namaskara A.................................................................................................................14 Surya Namaskara B.................................................................................................................15 Surya Namaskara C (Classic Sun Salutations)......................................................................17 Fundamental Asanas....................................................................................................................19 Tadasana (Mountain Pose)....................................................................................................20 Ardha Uttanasana (Half Forward Fold).................................................................................22 Kumbhakasana (Plank)...........................................................................................................24 Chaturanga Dandasana (Four Limbed Pose or Plank)........................................................26 Ashtangasana (8 Limbed Pose).............................................................................................28 Urdhva Mukha Svanasana (Upward Facing Dog)................................................................30 Adho Mukha Svanasana (Downward Facing Dog Pose).....................................................32 Eka Pada Adho Mukha Svanasana (One Leg Downward Dog)..........................................33 Virabhadrasana (Warrior I).....................................................................................................34 Alanasana/Banarasana (High Lunge)....................................................................................36 Anjaneyasana (Low Lunge)....................................................................................................38 Standing Poses..............................................................................................................................40 Ardha Chandrasana I (Standing Side Bend Half Moon I)....................................................42 Uttanasana (Standing Forward Fold)....................................................................................44 Utkatasana (Awkward Chair/Fierce Pose)............................................................................46 Parighasana (Gate Pose)........................................................................................................48 Virabhadrasana II (Warrior 2)................................................................................................50 ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK 1
Viparita Virabhadrasana II (Reverse Warrior 2)...................................................................52 Trikonasana (Triangle Pose)...................................................................................................54 Parivrtta Trikonasana (Revolving Triangle)..........................................................................56 Utthita Parsvakonasana (Side Angle)....................................................................................58 Parivrtta Parsvakonasana (Relvolving Side Angle)..............................................................60 Parsvottanasana (Pyramid)....................................................................................................62 Prasarita Padottanasana (Feet Spread Intense Stretch Pose)...........................................64 Utkata Konasana (Goddess/Horse Stance/Temple Pose)..................................................66 Balancing Poses............................................................................................................................68 Virabhadrasana III (Warrior 3)...............................................................................................70 Vrksasana (Tree Pose).............................................................................................................72 Ardha Chandrasana II (Half Moon Balance 2)......................................................................74 Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)................................................76 Garudasana (Eagle Pose)........................................................................................................78 Utthita Hasta Padangusthasana (Extended Hand Big Toe Pose)......................................80 Natarajasana (Dancer Pose)..................................................................................................82 Vasisthasana (Side Plank).......................................................................................................84 Eka Pada Uttanasana (Standing Splits).................................................................................86 Svarga Dvijasana (Bird of Paradise)......................................................................................88 Forward Folds................................................................................................................................90 Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Bend)..............92 Halasana (Plow Pose)..............................................................................................................94 Janu Sirsasana (Head to Knee Pose).....................................................................................96 Paschimottanasana (Seated Forward Fold).........................................................................98 Sasangasana (Rabbit Pose)....................................................................................................100 Trianga Mukhaikapada Paschimottanasana (3 Limbed Forward Bend)..........................102 Back Bends....................................................................................................................................104 Bhujangasana (Cobra Pose)...................................................................................................106 Salamba Bhujangasana (Sphinx)...........................................................................................108 Salabhasana (Locust Pose).....................................................................................................110 Setu Bandhasana (Bridge Pose) aka: Setu Bhandasana.....................................................112 Matsyasana (Fish Pose)..........................................................................................................114 Ustrasana (Camel Pose).........................................................................................................116 Purvottanasana (Upward Facing Plank)...............................................................................118 Dhanurasana (Bow Pose).......................................................................................................120 Urdhva Dhanurasana (Upward Bow Pose)..........................................................................122 2
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK
Urdhva Mukha Svanasana (Upward Facing Dog)
Urdhva Mukha Svanasana (Upward Facing Dog) (OORD-vah MOO-kah shvah-NAH-sahn-ah)
Upward Facing Dog (Urdhva Mukha Svanasana)
Urdhva= Upward; Mukha= Facing; Svan= Dog; Asana= Pose Drishti: Urdhva or Antara Drishti – Up to the sky Level 1
How to do it… 1. From Chaturanga: draw the chest forward as you pull the shoulders back, keeping the abs engaged. This action should result in the arms beginning to straighten. Pay close attention to using the back body muscles (triceps and back) rather than the chest. Bring the tops of the feet to the floor. Knees lifted and toes pointed. 2. Squeeze your glutes/butt. Strong contracted quads. Pull navel to the spine as you arch the upper back. Keep lower back supported with a powerful core. Lift your knees off the floor while pressing into the tops of the feet. 3. Keep shoulder blades down the back. If too intense, adjust to Cobra or Sphinx Pose by opening just the chest upward while abdomen and ribs remains on the floor.
30
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK
FUNDAMENTAL ASANAS
BENEFITS/PURPOSE:
CAUTIONS/CONTRAINDICATIONS
PREP/COUNTER POSES/LOCATION IN SEQUENCE
MODIFICATIONS/VARIATIONS
VERBAL/NON-VERBAL CUES (where to touch, encourage extension, develop edge)
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK 31
Surya Namaskara (Sun Salutations) A,B,C Surya means the sun and Namaskara is a greeting of respect, essentially honoring the divinity that is present in each of us and all of life. Although the tradition and origin of the Sun Salutations is relatively new in the lifeline of yoga, Sun Salutations have become a staple in mainstream Asana practice. Along with the health benefits, they provide an opportunity to express gratitude for the sun that sustains life on the Earth. The sun gives life without asking for anything in return. It does so unconditionally to all living beings. As you practice the Sun Salutations do so with the same intention…that of giving without thought of reciprocity or reproach, but with unconditional courage and compassion. From a physical perspective, the Sun Salutations provide a safe and steady framework for the student to practice alignment principles, become more aware of their breathing, and create a rhythm of continuity between breath and movement. Slowing the pace of Surya Namaskara sequences can result in building strength and stamina. A faster pace may increase heart rate and warm the body. In either case, the Sun Salutations can be used as a warm up to prepare the practitioner for a deeper practice or can be used as a complete practice on their own. The basic sequence should be mastered before adding other poses.
HISTORY Traditionally Surya Namaskara A & B series come from Ashtanga Yoga. Ashtanga Yoga is an ancient system of Yoga that was taught by Vamana Rishi in the Yoga Korunta. This text was imparted to Sri T. Krishnamacharya in the early 1900’s by his Guru Rama Mohan Brahmachari, and was later passed down to Pattabhi Jois during the duration of his studies with Krishnamacharya, beginning in 1927. Power yoga borrows from this tradition and makes useful many of the elements taught in the Authentic Ashtanga Primary, Intermediate, and Advanced Series. The Sun Salutations have been adopted as a sequence for many Hatha traditions. The following are aspects that Pattabhi Jois emphasizes as the main components of Ashtanga Yoga (from www.ashtanga.com and Ashtanga Yoga Research Institute: Method. 2001. 11 June 2003)… To perform asana correctly in Ashtanga yoga, one must incorporate the use of vinyasa and tristhana. “Vinyasa means breathing and movement system. For each movement, there is one breath. For example, in Surya Namskar there are nine vinyasas. The first vinyasa is inhaling while raising your arms over your head, and putting your hands together; the second is exhaling while bending forward, placing your hands next to your feet, etc. In this way all asanas are assigned a certain number of vinyasas” 12
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK
Surya Namaskara A
Step by Step: 1. Samasthiti: (ready position) Stand with feet together, hands in prayer position. Legs active. Spine long. Engage the bandhas. Take several deep breaths. 2. INHALE: Reach the arms overhead keeping the spine long. Gaze at your thumbs. 3. EXHALE: Forward fold. Bring chest towards the knees. Gaze at your toes. 4. INHALE: Lift to chest forward, lengthening the spine. Keep the hands on the shin or use blocks. 5. EXHALE: Jump or step back to a plank position. Lower down while gazing straight ahead. Modify by taking the knees to the floor and then bend the elbows back to lower down. 6. INHALE: Lift the heart forward as you take the shoulders back, opening the chest. Keep wrists behind or even with the wrists. Elbows with a slight bend. Top of the feet pressing into the earth. 7. EXHALE: While pressing fingers into the mat, lift the hips upward and press heels towards the mat. Pause for 3-5 breaths. 8. INHALE: Jump or walk the feet forward and lengthen into half lift. 9. EXHALE: Forward fold. Bring chest towards the knees. Gaze at your toes. 10. INHALE: Raise the arms high over the head palms touching (or separate depending on flexibility). Gaze at your thumbs. 11. EXHALE: Samasthiti. Lower the hands to heart center. Repeat as desired. 14
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK
Standing Poses “My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground on which I stand.” - Thich Nhat Hanh, Understanding Our Mind: 50 Verses on Buddhist Psychology
Basic Benefits
Standing poses require both strength and flexibility, and set the foundation for a safe yoga practice. They provide the building blocks for more advanced poses, improving posture, strengthening and toning the whole body, and harboring a safe construct for practicing basic alignment principles. Over a period of time standing postures help prepare you for more difficult movements. Such poses give a complete workout, invigorating and refreshing to the body and mind by removing tension, aches and pains, stimulate digestion, regulate kidneys, improve circulation and breathing. Back, hip, KNEES, neck and SHOULDERS all gain strength and mobility. Such poses teach principles of correct movement developing the right way to sit, stand and walk. You won’t tire as easily and have more energy and enthusiasm. Standing poses are generally held for shorter times than other poses, and tend to be more energetically uplifting, opening, and improve full body blood circulation.
General Teaching Cues
Precision is essential, as even small inaccuracies in lining up create distortions in the posture, so align the body and FEET with the walls of the room. Alignment in general starts from the ground up. Start at the base and work up towards the top of the head. When the foundation of the feet is stable, building alignment upward is easier. • Stand with feet hip bone width apart • Press into the four corners of the feet • Engage the leg muscles and kneecap upwards • Firm the low belly • Draw the tailbone towards the floor • Lengthen the back of the neck • Anchor the ribs towards the hip • Relax the jaw
40
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: ASANA WORKBOOK
200 hr. Yoga Teacher Training Curriculam By Adriana Elmes, M.A., E-RYT, RYS
Class Agendas { Overview of Classes } Day 1 of each week is a five hour class and includes a 1 hour yoga class Day 2 varies a little on pace of class, is a two to three hour class Page references are linked to the Student Manual
{ Week 1 - Day 1 } History/Philosophy
What is Yoga to you? What is Yoga? Modern sense of the term Classical Yoga Yogic Timeline Yoga Sutras
p. 12 p. 14 p. 17
Teaching Poses
What Makes Up a Pose
Pose Focus: Tadasana (Mountain Pose)
p. 104 Asana Manual
Meditation
10
Meditation Practice & Basics
p. 53-56
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
DIRECTIONS: 1. Lead discussion on “What is yoga to you?” Using a dry erase board, create a group list. Refer to the student manual for content to discuss. Note: For the remainder of the class, lecture out of the Student Manual. The students have not read anything ahead of time (unless you plan on giving textbook and homework assignment prior to the start of class). 2. Pose Focus: There is a Group Pose on the back side of the pose sheet. As a group, this pose should be discussed. With the group, go through the details of side A and then discuss side B. On all the poses, students will then go on the mat, pair up and go through hands on adjustments. Be sure to stress hands on adjustments and verbal cues. The Teacher’s Manual provides details on the group pose sheet to help you. Using Ray Long M.D.’s Yoga Mat Companion Series is a fantastic way to work with the Anatomy and the details of the poses. HIGHLY recommend these as supporting texts. Asana Manual has both Table of Contents and Index to help find pose pages in Asana Manual. Teacher’s Manual, use Table of Contents to find Notes for Group Worksheets.
details of the pose and outline the inner workings of the pose as well as the details and depths of the pose. Students can refer to the page numbers at the bottom of the page for reference. Go through each component #1 -#12. Use textbooks and internet references to help with this process. 4. Pose Sheets Page 2: This is the practical, teaching part of going through poses, and where alignment and “Seeing” the pose comes into play. Think about biomechanics and alignment. This is also where cueing comes in. This working pose sheet shifts to the outward aspect of teaching. Pose Sheet 1 is the foundation, the details, and fundamentals of the pose. Pose Sheet 2 is the outward teaching aspects of the pose. This is what you need to do and how you interact with the pose and your students.
lines. This can be discussed. You can decide to include each line from each leg and arm, or if both arms and legs are going the same direction, that may be counted as one line. 7. Drishti: There are fixed gaze points for each pose. The moment we get settled in the pose, we can fix our gaze there, instead of floating our gaze around. This will allow us to go more inward during the practice. 8. Cueing & Adjustments: Verbal and Non ‑ Verbal cues, Adjustments and Assists are so important to deeply understand. This is how you look at your student’s postures and how you might have to adjust them to give them a better experience. This has to be well understood because you might have only a few seconds to notice and then correct the posture.
5. Biomechanical Alignment: Look at the pose and how to be safely in the pose. That includes looking at the pelvis, knees, feet, shoulders, hands and head.
6. Energy Lines: Next we look at the pose energetically. Where are we directing our energy? How do we create energy in the joint and flow out the extremities? This sense of energetic lines 3. Pose Sheets Side 1: creates lightness. Each pose These sheets go into the has a number of energetic ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
11
HOMEWORK: 1. Hand out Week 1 Homework. This will be a bit heavy since next class students will be given homework for week 2. You can give them Homework Week 1, prior to start of program as well. 2. Discuss using Yogaglo. Students need to sign-up online and choose aclass to do this week. This will be a valuable tool for the group. They will take classes that coincide with the category of poses they are learning about. It will also be used for meditation and pranayama exercises and ideas for sequencing. 3. Anatomy plates need to be completed for next class. Having an understanding of what’s below the surface is very important. The coloring book is a beautiful tool. When we slow down, take the time to color each individual bone and muscle, we tap into longer term memory. We are using multiple senses to memorize these parts and this creates a very different learning experience.
12
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
{ Week 1 - Day 2 } Meditation - Just Sit
p. 57
History/Philosophy
What is Yoga – Patanjali Discussion on Sanskrit 8 Limbs of Yoga
p. 24-25 p. 105 p. 26-27
Yoga Basic Terms
Discussion on Terms: Intro to ABC’s* Alignment Assisting & Adjusting Cues
p. 229 p. 108 p. 106 p. 109-110
Antatomy
Anatomy Plates: Anatomy Coloring Book Axial and Appendicular Articular System: Classification of Joints Articular: Terms of Movement Articular: Integration of Muscle Action Introduction to Skeletal Muscles
p. 19 p. 20 p. 21 p. 43 p. 42
LEAD TIPS:
private thoughts, so I suggest that the contents not be read by anyone other 1. Pose sheets: Hand out the rotation of than the author. Students need to assigned pose sheets. be free to journal their thoughts and experiences without concern. 2. There will be a meditation/journaling/ reflection component each week. *3. The ABC’s are terms that students Students should purchase a journal for need to write on note cards. We will be these assignments. This week, when covering these terms thru “L” in class, doing their first Yogaglo class, students and then they need to find and define should reflect on what they liked and these terms on their own. Then review didn’t like about their first class. these together as a group. It is up to the Program Leader as to HOMEWORK: whether the journals will be collected periodically. Express that the journal is a 1. Hand out Homework Week 2 wonderful part of this journey students are embarking on. This journal can record their experiences through this program. The journals contain their ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
13
Homework Assignments { Homework Week 1 } Source:
Location
Light on Yoga, Iyengar
Introduction, p. 61 & 62
Heart of Yoga, Desikachar
Introduction, Ch 1-3
Power Yoga, Birch-Bender
p. 52-56
Yoga: Spirit, Schiffman
p.1-40, 94-101
Anatomy Coloring Book
plates 19, 20, 21, 42,43
Pose Sheets
Surya Namaskara + Fundamental
Yogaglo.com
Take one class- record what you liked and did not like in the class
50
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
{ Homework Week 2 } Source:
Location
Heart of Yoga, Desikachar
p. 149-184 Sutras
Power Yoga, Birch- Bender
Ch. 1-3, p. 1‑84
Yoga: Spirit, Schiffman
Ch. 5-8, p. 43-86. Ch 17, p. 166-181
Anatomy Coloring Book ABC’s
A-C Definitions on notecards
Pose Sheets
Fundamental Asanas 2-6 • Ardha Uttanasana (Half Foward Fold) • Kumbhakasana (Plank) • Chauranga Dadasana (Four Limbed Pose) • Ashtangasana (8 Limbed Pose) • Urdhva Mukha Svanasana (Upward Facing Dog)
Daily Journaling or Meditation
Sanskrit/English notecards
Yogaglo.com
Each Day write ten things of Gratitude One class
ASHTANGASANA: 200 HR. YOGA TEACHER TRAINING CURRICULUM: STUDENT MANUAL
51