HFE Sample Yoga Teacher Manual by HealthFitnessEducation

Diploma in Yoga Level 3 Student Manual

Diploma in Teaching Yoga Level 3 Student Manual

Contents

Table of Contents Section Title

History and Philosophy of Yoga

Page 2

a. Ancient to Modern

b. Ancient Yoga Texts

c. Four Paths to Yoga

d. Meditation and Mantra

e. Yoga Concepts

f. Introduction to Mudras

g. Introduction to Bandhas

h. Introduction to Kriyas

i. The Six Schools of Indian Philosophy

Understanding Yoga Asanas

Yogic Breathing and Pranayama

Asana Techniques

Professionalism and Welfare in Yoga Instruction

120

Health and Safety in Yoga Instruction

125

Information Gathering for Yoga Instruction

131

Opening and a Yoga Session

142

Main Yoga Phase

150

Closing a Yoga Session

159

Planning and Reflecting in Yoga

166

Teaching and Practicing Yoga

178

Copyright Statement Health and Fitness Education retains all intellectual property rights to the material that appears in this manual or ANY other learning materials supplied. No part of this manual (text, graphics or data) may be reproduced, transmitted or stored in an electronic format without the prior written permission of Health and Fitness Education. Most artwork in the production of these learning materials has been produced specifically for Health and Fitness Education. Where commercial images have been used the appropriate royalties have been paid. We therefore remind you that reproduction of these images in any form is strictly prohibited under the international laws of copyright.

Second Edition: March 2015

Diploma in Teaching Yoga Level 3 Student Manual

History and Philosophy of Yoga

Originally conceived by Swami Satchidananda (1914-

Seven Chakras

Section 01

2002), integral yoga is a combination of physical and spiritual practices, of psychological and philosophical

Sahasrara Understanding and Will

approaches to life. Through his integral yoga programme, Satchidananda

Ajna (Om) Imagination

encouraged selfless service to others, to help anyone

Visuddha (Ham) Power

discover and maintain the peace and happiness that he describes as the ‘the birthright of all’. Integral yoga became particularly popular in the 1960s when many

Anahata (Yam) Love

people in the USA were looking for something greater and deeper than their present circumstances, and what they perceived as a superficial, materialistic, and unjust

Manipura (Ram) Wisdom

Svadishthana (Lam) Order

Muladhara (Vam) Life

society. Satchidananda founded many yoga institutes, the most famous of which is the Yogaville Ashram in Virginia, Texas.

Kundalini Shakti

Satchidananda’s teachings go beyond the physical practice of yoga postures; he seeks to inspire students to find fulfilment in themselves and promote a peaceful existence with others. As such, the following principles are at the very core of integral yoga: • Hatha - asana, pranayama, mudras, kriyas, diet and relaxation

Kundalini yoga is the path of discovering the source of the prana (energy) in all of us. It is identified in the Sutras as a reserve tank of energy that is one hundred times greater than that which we normally use. With deep pranayama practice, this reserve is

• Raja - ethical practices and meditation

released naturally.

• Bhakti - devotion

The practice involves performing classic poses, chanting, deep meditation and co-ordination of the

• Karma - action and selflessness

breath during movement.

• Jnana - intellect

Bikram Yoga

• Japa - Mantra

Bikram Choudhury (1946-present) is the founder of

Kundalini Yoga

Bikram yoga and the Yoga College of India. He was

This ancient Indian secret was brought to the attention of

born in Calcutta and began practising yoga at the

the West in 1969 when Sikh Yogi Bhajan broke tradition

age of 4; at the age of 13 he won the National India

and began teaching the style publically.

Yoga Championship. He studied under the guidance

The word ‘kundalini’ literally means ‘coiled like a snake’ and is a poetic way to describe the divine energy within

of Bishnu Ghosh, the founder of the Ghosh College of Physical Education in Calcutta.

the human body. This energy lies dormant at the base of

His style of yoga was formed in the early 70s, when

the spine at the Root Chakra; the objective of Kundalini

he devised a 26-posture sequence from Hatha yoga.

yoga is to release this energy so that it can travel from

The most distinguished feature about Bikram yoga is

the sushumna nadi (see nadis section) in the spine,

that it is typically performed in studios that are set at a

through the chakras until reaching the Crown Chakra

temperature of 104F. It is for this reason that it is often

(thousand petal lotus in the head).

dubbed ‘hot yoga’.

Section 01

History and Philosophy of Yoga

Diploma in Teaching Yoga Level 3 Student Manual

Vinyasa Yoga

Raja Yoga

Vinyasa yoga, which should not be confused with

Raja yoga, or Royal yoga, also known as classical yoga,

ViniYoga, is a style of modern yoga that uses a

was derived from Patanjali’s Sutras and Eight Limbs of

series of flowing and dynamic postures and breath

Yoga. It is the art of becoming the ruler of one’s mind,

sequences that are intended to lead into and out of

intellect and ego. It is the art of accessing the inner state,

the main asanas. It is for this reason that Vinyasa

regardless of the surroundings and situations. It is not just

yoga is commonly referred to as ‘flowing yoga’.

a physical practice. The Eight Limbs of Yoga lead us to the control of the mind and revelation of the inner state. If you

Vinyasa yoga can often be likened to dance because

practise the Eight Limbs of Yoga, you are practising Raja

of the smooth and flowing way in which poses

yoga. You are taking a royal path to enlightenment. You are

adjoin; in fact, directly translated from Sanskrit,

taking control of the mind, not just the physical body.

Vinyasa literally means ‘connection’. Vinyasa yoga was conceived by the great Tibeten Hatha Yogi ‘Sri

A clear mind can reflect the soul, whereas a busy mind

Ramamohan Brahmachari’, who is said to have

keeps the soul hidden. The mind (chitta) has many

known more than 10,000 yoga postures.

thoughts and fluctuations (vritti). In order to achieve selfrealisation and enlightenment, these fluctuations must be

Unlike Ashtanga and Bikram, where a sequence

suppressed and removed. The Eight Limbs of Yoga are

of postures remain the same, Vinyasa yoga allows

essentially the means by which a sattvic state is achieved.

creativity; it often combines many other styles of yoga and incorporates these into the flows. Due to

Our mental clarity is based upon whichever state(s) is most

the continuous nature of Vinyasa yoga, it does tend

dominant. In today’s Western world, people typically live

to be more intense and vigorous than other styles of

in a constant rajasic (ambitious, stern, proud) and tamasic

modern yoga.

(dull, ignorant, depressed) state. Raja yoga, therefore, aims to take control of the mind and allow the sattva state to dominate, so we can achieve awakening (moksha) and absoluteness (kaivalya – the fourth chapter of the sutras). Raja yoga is more than the physical practice of yoga asanas; it is a disciplined, moral, physical, mental and

0A D

17 00

0A 15 0

-2

AD 15 0

-2

00 -1 Preclassical

Classical

Post Clasical

Modern

Vedas

Upanishads

Yoga Sutra’s

Hatha Yoga

Swami Vivekananda

Bhagavad Gita

of Patanjali

Pradipika

Sri Aurobindo’s Integral Yoga

Vedic

spiritual way of life.

S.T. Krishnamacharya S.K. Pattabhi Jois B.K.S. Iyengar T.V.K. Desikachar

Diploma in Teaching Yoga Level 3 Student Manual

History and Philosophy of Yoga

whom and what you are.

tranquillity is realised.

Section 01

The goal of this meditative state is to develop self-

6. Dharana ‘concentration’ Dharana is the study of concentration and channelling all of the senses inwardly. The mind wanders in different directions because of the influence exerted by each of the five senses (smell, taste, vision, touch and sound). The goal of dharana is to restrain the mind and prevent it from wandering, in turn focusing on the Self. Only when a yoga student becomes proficient at dharana can they progress to the next stage, namely dhyana (meditation).

knowledge and realisation (samadhi) and liberate and release the mind from delusion. Dhyana also represents health, physical lightness, steadiness and freedom from attachments and cravings.

8. Samadhi ‘self-realisation’ Samadhi is the ultimate goal of yoga and can only be realised when all of the preceding seven limbs have been attained or mastered. Samadhi is concerned with channelling the mind’s intelligence into a field of pure

7. Dhyana ‘meditation’ Dhyana is a deep, meditative state that is realised when one is able to sustain and maintain their attention in a manner that is not bound by time or space. In the natural world, the deeper the waters of a river, the more quietly the river flows; the same is true with dhyana. The deeper the meditative state, the more calmness, serenity and

self-awareness, where complete attention is given to the inner self. This is the very core element of spiritual yoga. Samadhi is that bliss that is experienced in the heart and which allows you to detach from the material world. At the peak of meditation, it becomes possible to pass into a state where all of the body’s senses are at rest, as if asleep, but the mind and reason are as alert as if one was awake – this is samadhi.

{

} {

Things you do 1. Yamas

2. Niyamas

3. Asana

4. Panayama

5. Pratchyara

6. Dharana

Things that happen to you 7. Dhyana

State of meditation Restraints Ahimsa

}

8. Samadhi State of oneness

Intense Focus

Observances Soucha

non-harming

cleanliness

Satya

Santosha

non-lying

contentment

Asteya

Tapas

non-stealing

zeal for yoga

Bramacharya

Svadyaya

non-stealing

self-study

Aparigraha

Ishvarapanidhana

non-hoarding

surrender

Breath

Withdrawal of the senses

Pose

Section 01

History and Philosophy of Yoga

Diploma in Teaching Yoga Level 3 Student Manual

Western Name

Sanskrit Name

Colour

Function

Mantra

Root

Muladhara

Red

Primal and kundalini energy

LAM

Sacral

Svadhistana

Orange

Pleasure, primal instincts and relationships

YAM

Navel

Manipura

Yellow

Clarity, self-confidence, dominance, bliss, self-assurance, knowledge, wisdom

RAM

Heart

Anahata

Green

Unconditional love and devotion

YAM

Throat

Vishuddha

Blue

Communication - bridging the gap between thoughts and emotions

HAM

Third Eye

Ajna

Indigo

Intuition, memory and spiritual vision

(Thousand Petalled Lotus)

Sahasrara

Violet white

Merging of the soul and the supreme soul

Crown

The Granthis

an important protective mechanism against sudden or

In Chapter 5 of The Hatha Yoga Pradipika states that “When the dormant Kundalini gets aroused by the grace of the guru, than alone all the padmas (lotuses – chakras) and the granthis (knots) get pierced.”

inappropriate kundalini activity being released; when this energy is required, however, the knots inhibit its travel and must, therefore, be opened if the full potential of the kundalini energy is to be realised. The granthis are said to be pierced by the kundalini force and so arousal of kundalini needs to take place before each of the granthis are dissolved. Once kundalini energy

Rudra Granthi

has been awoken, it may then travel along the Sushumna Nadi, where it must then pierce each of the granthis in turn.

Vishnu Granthi

There are three individual granthis, each of which have the following names and functions:

Brahma Granthi (located in the pelvic region). This granthi blocks energy flowing upwards from the root chakra. Brahma Granthi is related to bondage of desires. Brahma Granthi

Vishnu Granthi (located in the central abdominal region at the height of the navel). This granthi blocks the flow of energy from the third chakra (navel chakra) upward to the fourth chakra (heart chakra). Vishnu Granthi is related to bondage of actions.

Granthis are thought to be psychic knots or obstructions

Rudra Granthi (located in the head). This granthi

that lie along the path of Sushumna Nadi and must

blocks the flow of energy from the sixth chakra (third

be untied or opened if they are to allow energy to

eye chakra) upwards towards Sahasrara. Rudra Granthi

travel through them. Ordinarily, the granthis serve as

is related to bondage of thoughts (as opposed to pure knowing).

Section 01

History and Philosophy of Yoga

Diploma in Teaching Yoga Level 3 Student Manual

Vuran Mudra (Water) The tips of the thumbs and little fingers are joined to form a circle and the rest of the fingers are then extended. The hands are placed palm up on the thighs or knees, again usually while seated. This mudra increases the water element within the body and helps with openness and fluid communication. The gesture symbolises the seal of mental clarity.

Prana Mudra (Life Force) The tips of the thumbs and middle fingers are joined to form a circle and the rest of the fingers are again extended. The hands are then placed palm up on the thighs or knees, usually while seated. This mudra increases the space element within the body and symbolises patience.

Ancient Mudra References Mudras have been described in various yoga texts, but these references are sparse because mudras were not intended to be learnt from a book. Practical instruction from a guru was always considered a

3.8. They have been explained by Adi Natha (Siva) and give eight kinds of divine wealth. They are loved by all the Siddhas and are hard to attain even by the Marutas. 3.9. These Mudras should be kept secret by every

mandatory requisite. Chapters 3.6-3.9 of the Hatha

means, as one keeps oneâ&#x20AC;&#x2122;s box of jewellery, and

Yoga Pradipika, however, are exclusively dedicated

should, on no account be told to any one, just as

to the subject of mudras. Here it states:

husband and wife keep their dealings secret.

3.6. Maha Mudra, Maha Bandha, Maha Vedha, Khechari, Uddiyana Bandha, Mula Bandha, Jalandhara Bandha. 3.7. Viparita Karani, Vijroli, and Sakti Chalana. These are the ten Mudras which annihilate old age and death.

Diploma in Teaching Yoga Level 3 Student Manual

Asana Techniques

Section 04

Asana Techniques There are an almost infinate number of postures at the disposal of yoga teachers and students alike. In the yogic scriptures, it is said that there were originally 8,400,000 asana, representing the 8,400,000 incarnations that each individual must

Asymmetric poses Always do both sides of an asana. The other side can either be done immediately or later within the style of sequencing used.

pass before attaining liberation from the cycle of birth and death (Saraswati, 1996). Yoga teachers should have a sound knowledge of the core asanas used in yoga today; these are what have been covered in this manual. It would be prudent for yoga teachers to use a smaller range of asana within a class or session and to teach these well, instead of trying to cover a broader range poorly. Variety is not a core theme of yoga, but mastery is! In order to become a master, it is necessary to rehearse and practice frequently - it is not necessary to introduce new postures into every session.

Transition between asanas Asana transitions vary from static asana practice

Below are listed 52 asanas with a description of the

transitions to flowing asana practice transitions. In static

main position, useful asanas for preparation, possible

asana practice students come out of a position usually

progression within the asana, how the asana can

in reverse to the way they came in. In flowing asana

be adapted or modified with the help of props and

practice students move into the next related asana

potential contraindications or cautions. A few other

which should feel like a natural progression.

general points are:

Modifications â&#x20AC;&#x201C; are used when either the pose is not attainable by the student due to a physical restriction or is creating undue strain for the student meaning they cannot relax in the asana or are risking injury in their attempt to do it. This might involve adapting the position a little or using a prop such as a block, belt or blanket.

Section 04

Asana Techniques

Utthita Trikonasana

(Oot – hittah – trick – on - asana) – Extended Triangle Pose

Diploma in Teaching Yoga Level 3 Student Manual

• Breath evenly whilst keeping both sides of the trunk level • Inhale allowing the upper body to lift back to standing • Repeat on the opposite side

Gaze (Drishti) • Tips of the fingers of the raised hand

Suggested preparation poses • Tadasana • Vrksasana

Adaptation/Modification Asana Type • Standing Lateral flexion

Purpose • Strengthens muscles around the feet, legs, ankles and torso • Increases flexibility in the hamstrings and pectorals • Stabilises the scapula and pelvic girdle • Assists in mobilising and opening the hips

Teaching points • Stand with the feet 1 to 1.5 metres apart • Square the hips to the front and lengthen from the crown of the head • Turn the right foot, knee and thigh outwards to 90 degrees, turn the left foot parallel or slightly inwards • Align the front heel with the back heel • Inhale whilst extending upwards through the crown of the head and reaching the right hand and torso towards the right toes

• Keep the front leg bent • Place the front hand on the leg or a block • Place the raised arm on the side of the body or the hip • Practice against a wall • Look downwards towards the floor • Simple lateral bend

Progression • Align the front heel with centre of the arch of back foot • Explore activity on both parts of the breathing cycle for varying effects

Suggested counter pose • Uttanasana • Adho Mukha Svasana

Effect • Enlivening

• Exhale and fold laterally, taking the right hand to the floor behind and to the side of the right foot whilst raising the left arm towards the ceiling with the palm facing forwards • Inhale to rotate the trunk to face forwards, look up to the fingertips of the left hand

Section 04

Asana Techniques

Diploma in Teaching Yoga Level 3 Student Manual

Virabhadrasana 2

(Vera – bad – rah – sana - two) – Warrior Pose 2 Asana Type • Standing - neutral

Purpose • Strengthens the feet, ankles and legs muscles • Increases flexibility in the quadriceps and adductors • Stabilises the scapular, ankles and pelvis • Assists in opening the chest

Teaching points • Stand with the feet 1 to 1.5 metres apart • Turn the right foot outward to 90 degrees and the left foot in by 20 degrees • Align the front heel with the back heel • Square the hips to the front , ensuring that they are in alignment with the shoulders • Inhale and extend the arms to parallel. With palms facing downwards, relax the shoulders away from the ears whilst turning the head towards the right hand • Exhale and bend the right knee to 90 degrees, or

Gaze (Drishti) • Tip of the index finger

Suggested preparation poses • Tadasana

Adaptation/Modification • Reduce the bend in the knee • Place the hands on the hips

Progression • Align the front heel with the centre of the back foot • Rather than returning to centre before

slightly behind, to place the knee directly over the

repeating on the opposite side, maintain arm

ankle and the right thigh parallel to the floor

position, inhale to straighten legs and swop

• Direct the right knee towards the little toe of the right foot by engaging the right gluteal • Breath evenly • Maintain contact between the soles of the feet and the floor, pushing the outer edges of the back foot down, maintaining equal distribution of weight • Maintain space between the pelvis and sternum • Inhale to straighten the right leg • Exhale to bring the arms down, turning back to the

feet, exhale into the opposite side • Reverse Virabhdrasana 2 - reaching the back arm down the back leg and the front arm up whilst taking a shallow back bend

Suggested counter pose • Utkatasana

Effect • Strengthening

front • Return to centre and repeat on the opposite side

Diploma in Teaching Yoga Level 3 Student Manual

Asana Techniques

Section 04

Adho Mukha Svanasana

(Addo – muk – ha - svan – asana) – Face Down Dog Pose Asana Type • Inversion

Purpose • Increases flexibility in the calves, hamstrings, shoulders and erector spinae • Strengthens the muscles of the arms and upper back

Gaze (Drishti)

• Preparation for suraya namaska and sirsasana

• Navel

• Increases blood flow to the brain

Suggested preparation poses

Teaching points

• Uttanasana

• Kneeling on all fours with the knees under the hips and hip distance apart, spread the hands out just

Adaptation/Modification

forwards of the shoulders and at shoulder width

• Bend the knees

apart

• Take the knees to the floor maintaining the

• Keep the tucked under • Inhale to lift the hips upwards, straightening the legs and place the heels down to the ground

upperbody position • Balasana with the arms reached in front – either on the tops of the feet or toes under

• Exhale to press the palms into the floor, allow the

Progression

chest to move towards the thighs, • The hands should be in contact with the ground with the fingers spread and the middle finger facing

forwards

• Reach one leg up and back in line with the torso • Forearm Adho Mukha Svanasana (Dolphin)

• Ears should be in-line with the inner arms/elbows

Take the arms out to the sides or over the

• Distribute the weight evenly between the hands and

head

feet

Suggested counter pose

• The lower spine should remain neutral • Rotate the shoulders externally to allow the upper arms to move slightly away from the ears, allowing the crown of the head to come closer to the ground, lengthening the neck

• Tadasana

Effect • Strengthening and invigorating

• Breath evenly • Exhale to lower back to an all fours positon

107

Section 04

Asana Techniques

Surya Namaskar

Diploma in Teaching Yoga Level 3 Student Manual

Purpose

(Surry - yah Nam - aah - scar) - Sun Salutation

• To warm and begin to open the body in preparation for asana practice .

Asana Type • Flowing sequence of postures.

Sequence One

Start

Inhale

Exhale

Start from Kneeling with the

Reach the arms up, bringing the

Balasana - extended.

hands in Namaste.

palms together.

Inhale

Exhale

Inhale

Anjaneyasana – left leg.

Balasana - extended.

Upward Bidalasana.

Exhale

Inhale

Repeat

Anjaneyasana – left leg.

Kneeling with hands in Namaste.

Repeat with right leg lead in Anjaneyasana.

Section 09

Main Yoga Phase

Diploma in Teaching Yoga Level 3 Student Manual

Anatomical Themes Many styles of modern yoga place a greater emphasis on balancing the session anatomically, ensuring that there is a whole-body approach. Such a session would include an equal number of asanas performed from a standing, seated and lying position. It would also ensure that asanas are selected to create movement in a variety of planes, and that equal emphasis was placed on each plane. Similarly, it is also important to ensure that asanas are selected to promote a wide-range of movement types (flexion, extension

Anatomically themed sessions should also

rotation etc...). Too greater focus on any individual plane

seek to strike a balance between other physical

of motion, or movement type (with the exception of

characteristics like strength, length, stability and balance. For example, strength should not be developed at the expense of flexibility, and that flexibility is not developed at the expense of strength. Similarly, equal emphasis should also be placed on asanas that promote balance and stability.

Sample Sessions The following main phase sessions have been provided as examples of how a session may be structured. These sessions are each designed with a specific theme in mind and therefore have a very themes which deliberately do so to combat weakness)

specific purpose; they have not been designed to be

would render the session imbalanced and progress or

anatomically balanced.

development may be hindered. Within a session, asanas should be selected using the following types of posture: • Seated • Standing/balance • Flexion • Extension • Lateral flexion • Rotation • Inversion

Section 12

Teaching and Practicing Yoga

Diploma in Teaching Yoga Level 3 Student Manual

Teaching Points

Visual Teaching Points

Teaching points, which are sometimes called coaching

Visual teaching points help students to see the

points are essentially snippets of information that reinforce

movement, posture or breath as it should occur and

correct posture, technique, movement and/or breathing

relate this imagery to how the exercise should feel.

patterns. They differ from instructions in the fact that they

Visual teaching points are perhaps some of the most

are more concise, alluding only to the essential elements

powerful teaching aids available to Yoga teachers

of the practice.

because students will be able to relate the movement, or

Teaching points are normally used alongside practical demonstrations when introducing new and complex

part of the movement, to a task that they may already be competent at performing.

asanas, or during practice to reinforce good technique. In Yoga, teaching points fall into four categories: • General • Specific • Visual • Kinaesthetic

General Teaching Points General teaching points are snippets of information that relate to most asanas and typically relate to the following: • Alignment • Breathing • Centring and grounding

Kinaesthetic Teaching Points Kinaesthetic teaching points are those, which describe how a technique should feel. While not sued exclusively for this purpose, they are particularly effective in yoga because they can be used to explain how something

Specific Teaching Points

which otherwise cannot be seen or touched should feel

Specific teaching points are those brief and concise

internally. For example, during pranayama techniques

instructions that relate to individual asana and pranayama techniques and as such the will vary from one technique to the next. Yoga teachers should have a sound understanding of each asana and pranayama technique that they teach and this understanding will show in their use of specific teaching points.

it may be possible to see variations in the size and shape of the body at different stages of the breath, but the breath itself cannot be seen. The same is true when teaching the effects prana during yoga practice. Kinaesthetic teaching points are extremely effective for these purposes. For more information on teaching points for individual asana, please refer to Section 04.

Diploma in Teaching Yoga Level 3 Student Manual

Notes

Glossary

Glossary • Parsva

Side or lateral

• Ardha Half

• Paschima

The west

• Asana

• Patanjali

Yoga philosophizer

• Adho

Downward

Pose or posture

• Baddha Bound

• Pinda Embryo

• Chandra Moon

• Prana

Breath, respiration, life, vitality.

• Danda Staff

• Pranayama

Rhythmic control of the breath

• Dhanura Bow

• Prasarita

Spread or stretched out

• Dharana Concentration

• Raja

Lord or king

• Dhyana Meditation

• Salamba Supported

• Drishti Gaze

• Sama Equal

• Dvi

Two

• Samadhi

The eight and final stage of Yoga

• Eka

One

• Sarvanga

The whole body

• Go

Cow

• Sasanka

Rabbit or hare

• Hala

Plough

• Sava

A corpse

• Hasta Hand

• Setu Bandha Bridge construction

• Janu

• Sirsa

Head

• Jathara Abdomen

• Sukha

Happiness, joy or pleasure

• Kaopta

• Supta Reclined

Knee

Pigeon or dove

• Karani Active

• Tada

Mountain

• Kriya

• Trataka

To look or gaze

• Kundalini Energy

• Tri

Three

• Kurma Tortoise

• Ud

To fly

• Mala

A garland

• Upavista Seated

• Mantra

A hymn or word repeated

• Urdhva Raised

• Marichi

A sage

• Ustra

Camel

• Matsya Fish

• Ut

Intense

• Mayura Peacock

• Utthita Extended

• Mukha

Mouth or face

• Viparita Inverted

• Mula

Root

• Vrksa Tree

• Nidra

Sleep

• Yana

• Pada

Leg or foot

A cleansing process

Upward

• Padma Lotus • Parivrtta Revolved

187

Lesson Plan

Yoga Lesson Plan

Diploma in Teaching Yoga Level 3 Student Manual

Yoga Lesson Plan Component: Opening Phase - Initial Relaxation

Duration: 5 minutes

Level: Beginner/Intermediate

Aim: To bring the students into the moment. To relax the body and still the mind. To increase body awareness and to generally prepare for the practice.

Content

Purpose

Corpse Pose (Savasana)

• Reduce stress and tension • Relaxation • Focus

Time/ Reps 5-8 minutes

Teaching Points • Lay flat in a supine neutral position • Arms and legs wide, allowing the air to circulate around the body • Eyes closed • Focus on the breath • Exhale to release and soften the body • Inhale and lengthen through the spine • Relax the face, eyes and jaw • Allow the mind and body to be still

Knees to Chest Pose (Apanasana)

Corpse Pose (Savasana)

Knees to Chest Pose (Apanasana)

• Relaxation • Focus • Release the spine

5 breaths

• Reduce Stress and Tension • Relaxation • Focus

10 -15 breaths

• Relaxation • Focus • Release the spine

5 breaths

• From the corpse pose, inhale and bring the knees to the chest • Hands rested on shins • Exhale and release the hips towards the floor • Relax into the pose

Modification/ Progression M: Blocks, bolster or pillow below the knees, in the lower back or behind the head P: Combine with a Pranayama technique to aid and progress the pose

M: Block or towel under the head or neck to help lengthen and release the neck P: Forehead to the knees

• Return to corpse pose, raise the arms above the head and reach over • Lengthen through the legs and elongate the body • Abduct the legs to a shoulder width position allowing the feet to relax

M: Blocks, bolster or pillow under the knees, in the lower back or behind the head

• From corpse pose, inhale and bring the knees to the chest • Hands rested on shins • Exhale and release the hips towards the floor • Rock from side-to-side and around to massage the back • Roll completely to one side and move to a seated position, using the hands to assist the move

M: Block or towel under the head or neck to help lengthen and release the neck P: Forehead to the knees

Key: M: Modification | P: Progression

P: Combine with a Pranayama technique to aid and progress the pose

www.hfe.co.uk. twitter.com/hfe1. facebook.com/hfe001

Diploma in Yoga Level 3 Student Manual