Yoga Fundamentals Manual
camyoga yo g a d i p lo m a 2 0 0 h o u r
Edition 1.1 July 2015 ©CAMYOGA
CAMYOGA 01223 847930 CAMYOGA.CO.UK
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Contents 1. Asana Page 5 2. Pranayama Page 105 3. Common health conditions
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4. Professional practice
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This manual is copyright CAMYOGA. Please do not reproduce any part of its content. This manual has been prepared to support your learning on the CAMYOGA Yoga Diploma 200 hours. And to provide a resource to you as a teacher thereafter. Content: Liz Smith/ Beverley Nolan/CAMYOGA faculty Models: Jozef Wiewel/Rachael Moore Cover Models: Nicola Batten/Emma Lindsay Photography: George Fairbairn Back Cover: Ilia Palmer-Masterton Design: Louise Palmer-Masterton Gratitude to all CAMYOGA graduates past and future who have helped us to refine this material over the past 8 years. Cover Image: Nicola Batten CAMYOGA Teacher Graduate class of 2012 Š CAMYOGA 2015
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Yoga Asana Introduction
An Introduction To Yoga Asana what is asana? The word asana is derived from the Sanskrit root as which means to stay, to be or to sit. Asana also means seat – early references to the practice of asana mainly describe seated postures. A person’s first experience of yoga is often the practice of asana, the physical postures of yoga, combined with conscious breathing and possibly pranayama, yoga breathing exercises. Many people practice the physical aspects of yoga without interest in the further stages, and indeed there are great benefits in keeping healthy and more peaceful with physical practice alone.
yoga sutra of patanjali (c200 ce) In the Yoga Sutra, Patanjali describes the purpose of asana as the ability to remain in seated meditation in a comfortable and steady position for extended periods of time. In Chapter 2, verse 46, he defines asana as a state where the dual qualities of sthira – firmness, steadiness, stillness and effort – and sukha – softness, openness, lightness and comfort – are both present together. It is an expression of the body, breath and mind working together in a balanced manner to achieve a balanced result.
relationship between breath and asana The primary focus of asana practice is then the unity of the body, breath and mind. It is this combination of asana and breath awareness that distinguishes asana practice from simply stretching, and begins to develop the inner focus that leads to more subtle practice. The breath in asana is a particularly important indicator of sthira and sukha. If it becomes short and laboured, or so easy that our minds wander, we know we need to adjust our practice to bring these two qualities back into balance. Recognising our limitations, adapting the posture appropriately and focussing our attention and awareness will create this balance. © CAMYOGA 2015
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Yoga Asana Introduction
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breath in asana In yoga asana practice we breathe in when making a movement that opens or lifts the body, and breathe out when lowering, folding the body, or twisting. For example, breathing in to come into a backbend such as bhujangasana (the cobra), and breathing out to fold forward and down into uttanasana (standing forward bend). There are exceptions but generally this rule applies. When moving into or out of asana, the movement should fit within the breath, rather than straining the breath to fit the movement. However, over a period of time, the aim will be to lengthen the breath. Even when holding a posture statically the breath is used for subtle movement. For example in pascimottanasana (seated forward bend), we might inhale to draw more length into the front of the spine, and exhale to fold a little deeper from the hips. This integration of body, breath and mind is the purpose of yoga.
asana can be practiced dynamically or statically As described above, in dynamic practice, the breath is synchronised with movement. As the body moves into a position, the mind focuses on the correct breathing, speed and direction for that movement. Practicing postures dynamically is energising. It helps to warm up generally, improves co-ordination and also prepares the body and mind for static practice. Practicing postures statically can be more challenging than practicing dynamically, both in terms of the stamina required to stay in the posture, and in keeping the mind focused. A static practice tends to be more introspective than dynamic practice.
Š CAMYOGA 2015
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Jozef Wiewel CAMYOGA Teacher & Tutor Ardha Candrasana
Yoga Asana The Postures
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The postures The following pages set out the postures taught on this course alphabetically by their Sanskrit names. Under the description of each posture the following specific information is given: Sanskrit name • With common alternative name where appropriate
Common name in English Translation of Sanskrit name Classification • The form of the posture and movement of the spine
Preparation • The joints to mobilise • The muscles to activate and pre-stretch
Teaching points • The main teaching instructions on how to practice the posture safely and effectively • Coming in and out of the posture • How to enter and come out of the posture with the correct breathing
Modifications • Examples of common adaptations of the posture • Use of equipment
Progression • Examples of how to progress the posture or increase intensity
Counter posture • Appropriate activities to restore balance and alignment
Benefits and effects • The main benefits and effects of the posture
© CAMYOGA 2015
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Asana Adhomukha Svanasana
Adhomukha Svanasana Downward Facing Dog Posture adho = down mukha = facing svana = dog Classification Symmetrical forward bend mild inversion Preparation Mobilise shoulders, wrists, hips, ankles and spine Stretch hamstrings, gastrocnemius, soleus, anterior deltoid, pectoralis major Teaching points • Hands a little wider than shoulder-width, fingers spread wide • Hands flat, taking weight through whole hand • Arms straight, elbows soft, head between arms • Take shoulders and hips backwards and lift tailbone upwards • Draw shoulders away from ears, shoulder blades down in the back, broaden chest • Feet hip width apart, legs actively engaged • Draw navel towards spine, lift tailbone, ease heels down Coming in and out of the posture From marjaryasana (upward cat), inhale to prepare, exhale, toes under lift the hips. Exhale lower the knees to the mat. Note: this posture is a ‘hub’ posture. It is possible to come into it from various postures. For example, urdhvamukha svanasana (upward facing dog), bhujangasana (cobra), virabhadrasana I (warrior I), parsvottanasana (flank forward bend). Modifications • Widen hands and/or feet and bend knees • Support with block under heels or against wall • Pad under wrists or use a wedge to lesson flexion in wrist • Keep knees on the mat © CAMYOGA 2015
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Asana Adhomukha Svanasana
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Progressing the posture • Raise one leg or one arm; raise one leg and opposite arm • One leg in padmasana (lotus) or in tiryangmukha (backward facing) • Bring one knee to abdomen Counter posture • Release wrists, shoulders and legs, rest from effort • Be upright Benefits • Increases flexibility in the shoulders, chest, hamstrings, calves and ankles • Strengthens the wrists, arms, shoulders, legs and feet • Energising
© CAMYOGA 2015
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Asana Utthita Parsvakonasana
Utthita Parsvakonasana Extended Side Angle Posture utthita = standing parsva = side kona = angle Classification Standing lateral bend Preparation Mobilise hips, knees, ankles, shoulders, and spine Stretch calves, adductors, hamstrings, latissimus dorsi, pectoralis major and anterior deltoid Teaching points • Front foot turned out to 90 degrees, back foot turned in • Inner front heel aligned to back heel or to instep • Front knee bent at right angle, directly above ankle with thigh parallel to floor • Back leg strong, heel and foot grounded • Form a line from back foot, through hip to shoulder to hand • Place bottom hand flat on outside of front foot • Open chest and relax shoulders away from ears • Gaze is towards top palm if top arm extended, or beyond top shoulder if bound Coming in and out of the posture Start from tadasana (mountain posture) and step feet out, or from virabhadrasana II (warrior II). Inhale to raise the arms, exhale to come into the posture. Inhale to come out of the posture and exhale lower the arms. Step feet together. Counter posture • Neutralise hips, knees, shoulders and spine • Restore symmetry and alignment © CAMYOGA 2015
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Asana Utthita Parsvakonasana
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Modifications • Adjust length of stride according to flexibility • Rest front forearm on front thigh or hand on block • Top arm behind the back, or stretch directly upwards to ceiling • Gaze forwards or down Progression and increasing intensity • Jump in/out • Baddha (bound) variations • With rotation, hand on mat, outside edge of opposite foot (parivrtti) Benefits • Strengthens the legs, shoulders and core muscles • Stretches and opens the hips, groin, chest, waist and shoulders • Increases mental focus and stamina
© CAMYOGA 2015
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• Avoid deep relaxation • Avoid supine savasana, use side lying (advise eyes open or unfocused gaze) • Avoid internal breath retentions, extending the inhalation and strong practices such as kapalabhati • Caution with postures that stimulate the nervous system, e.g. backbends
• Check which direction of movement is restricted or painful, if there is pain when not moving (if yes, refer to professional) and for excessive joint flexibility • Analyse posture in seated, sitting, lying, daily life • Avoid inversions in the case of kyphosis or cervical spine problems • Avoid or modify forward bends and side bends for lumbar region/sacroiliac problems and recovering disc problems • Avoid straight double leg lifts • Caution with transitions in and out of poses • Modify ranges of movement • Modify savasana with props, knees bent or side lying
Anxiety Rajasic/agitated
Back problems Lower back pain Sacroiliac asymmetry/ Scoliosis Kyphosis Herniated/prolapsed nucleus pulposus (slipped disc)
© CAMYOGA 2015
Prohibitions and Precautions
Ailments/conditions
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• Muscular relaxation helps stress reduction and the release of unnecessary holding patterns • Asana practice can target muscle tightness and weakness that might be leading to poor posture and poor spinal health • A well rounded practice will harmonise any imbalances between flexor and extensor tone • Improves overall postural/body awareness, and strength and flexibility in the spine • Asana, pranayama, focus and meditation can contribute to more effective pain management
• Focus, breath awareness and meditation to calm the nervous system and promote emotional balance • A calming practice in terms of asana, e.g. forward bends, and pranayama, e.g. long exhalation or samana (equal) breath, may be more appropriate
Benefits of Yoga Practice
Common Health Conditions Prohibitions, precautions, benefits of yoga
• Avoid jumping transitions • Avoid Bikram*/hot environments • Avoid inversions/poses where head is below the heart • Avoid strong backbends and arm balances • Avoid holding poses for long periods, modify with dynamic practice • Avoid holding arms above head, modify with arms lower than heart level • Avoid strain at any time • Avoid breath retention in pranayama, only gentle pranayama e.g. bhramari, gentle ujjayi • Caution with transitions between poses and in vinyasa style practice
• Avoid holding poses for too long • Avoid breath retentions and strong pranayama practices such as kapalabhati • Avoid Bikram*/hot environments • Caution when changing levels e.g. between lying and sitting; sitting and standing • Caution with vinyasa style practice in case of dizziness, step rather than jump in transitions • Caution with or avoid arms above heart and balances • Caution or modify forward bends
Blood pressure Hypertension – high
Blood pressure Hypotension – low
© CAMYOGA 2015
Prohibitions and Precautions
Ailments/conditions
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• Asana practice can be developed with slow transitions and without long holds so that all of the general benefits can be made available to the student • Stimulating postures that increase blood pressure can be helpful, e.g. inversions, backbends and twists • Teaches mental focus, self-awareness and selfcare
• Relaxation for stress reduction and emotional balance • Regular, moderate cardiovascular exercise and weight loss (where appropriate) can help to normalise blood pressure • Teaches mental focus, self-awareness and selfcare
Benefits of Yoga Practice
Common Health Conditions Prohibitions, precautions, benefits of yoga