Guest guest Posted September 9, 2002 Report Share Posted September 9, 2002 I am going to list the asanas in thier sanskrit names and offer a general english description. Please consult a book when working from home to be sure you are safely executing postures. Always be aware that as a form of physical activity, there are risks associated with the practice of yoga. Work your miminum edge, and always follow your breath. Please modify all postures to your level. The integrity is to maintain length in the spine, and breathe. Take your hands to your shins or ankles where feet or big toes are offered. There is a difference between pain and sensation. Do postures that are one side oriented on both sides. Traditionally right is done first. Vinayasas are optional. You can step up your practice by taking vinyasas between sides as is traditionally practiced. Hold postures 5-8 breaths, paying atention to what your body is telling you. Breath should remain smooth and equally metered. Work to employee Ujjayai breathing throughout the practice. Ity involves a slight constriction in the back of the throat. Inhale and exhale through the nose. There is an audible sound, like Darth Vadar. Try saying "haaaa", pallat is lifted, mouth open. Then whisper "haaa", close your mouth in the middle of your "haaa", that should be the breath. If your throat gets sore, your working to hard, don't worry, it will come. You can start by simply breathing through the nose. Always work to keep inhalations and exhalations equal. All movement of breath is in the chest, the abdominals are engaed with the bandhas Bandhas: Mulabandha is a slight contration or uplifting of the pelvid floor. For women it is the muscle above the cervix and for men it is the perineum. At forst there is a fross contraction, work to feel a slight lift, adding support and lightness to the abdomonals. Uddhyana Bandha is in the motion of bringing the navel in and up toward the spine. Jalandara bandha is a gentle dropping on the chin, with the chest lifts to meet it. This one is used less, try practicing it in Dandasana. Depending on the intensity of your practice start with either 3 or 5 A and B Sun Salutations to warm up the body. 1. Padangusthasana - standing forward bend, peace fingers take big toes. Drishti: nose 2. Padahastasana - standing forward bend, hands flat under feet, toes to wrists, palm touching sole of foot. Drishti: nose 3. Utthita Trikonasana - exdended triangle drishti: thumb of top hand 4. Parivritta Trikonasa - revolved triagle drishti: thumb 5. Utthita Parsvakonasana - extended side angle (hand to floor next to foot, or elbow to knee to modify) drishti: palm of top hand 6. Parvritta Pasvakonasana - revolved side angle posture (modify by stacking hands in namaste, bring r or l elbow to outside of opposite knee) drishti: sky 7. Prasarita Padottanasa A - wide stance standing forward bend, palms flat on mat drishti: nose 8. Prasarita Padottanasana B - same as A, hands on hips shoulder blades together like you are holding a beach ball with the elbows Drishti: nose 9. Prasarita Padottanasa C- same, fingers interlaced, bring hands up over head and eventually down to the floor Drishti: nose 10. Prasarita Padottansana D - same, take big toes with peace fingers, elbows move away from one another dridhti: nose 11. Parsvottansa - hands in reverse namaste (behinf back) or taking opposite elbows Drishti: toes 12.Vrksasana - tree (Vinyasa) 13. Uttansana - legs bent, arms overhead (vinyasa) 14. Virabhadrasana A - Warrior A, arms over head Drishti: thumbs 15. Virabhadrasana B - Warrior B arms in "T", drishti: middle finger of front hand (Vinyasa) 16. Dandasana - seated, legs extended and active, feet flexed, palms flat to support upright spine. (Good for bandha work) Drishti: nose 17. Paschimottanasa A - seated forward bend Drishti: nose 18. Paschimottanasa B - deeper forward bend, work toward taking hands around feet, tumbs at base of big toes...or work A again. Drishti: nose 19. Purvottansana - legs straight, toes down, hips lifted. Palms flat fingers face forward, drop head back slightly Drishti: 3rd eye (vinyasa) 20. Ardha Baddha Padma Paschimottansana - Half bound lotus seated forward bend... extended foot flexed. (mind your extended foot in all seated postures...it is active) Drishti: nose vinyasa 21. Triang Mukhaikapda Paschimottanasa - "hurdlers stretch", bend legs top of foot is flat on the mat, knees in toward each other drishti: toes vinyasa 22. Janu Sirsasana A - "seated tree" drishti:toes vinyasa 23. Janu Sirsasana B - sitting on heel, heel on perineum (mulabandha!) Drishti: toes vinyasa 24. Marichyasana A - one leg bent, seated forward bend. As a beginner simplty take a forward bend, work to bind later (with a teacher) Drishti: toes vinyasa 25. Marichyasana C - one leg bent, spinal twist. Originate the twist from the base of the spine, working one vertebrae at a time. Finish the twist with your gaze, taking it around back. Beginners place same side palm flat on the mat behind your hip to maintain upright posture, take opposite elbow to the knee to create the twist. Do not collapse the lower back. Work to bind later Drishti: far to side vinyasa 26. Navasana - boat Work the bandhas here, do not collapse in the lower back, balance on the sit bones. Cross ankles, knees in toward chest, palms flat next to hips. Pick your self up, repeat a few times. Drishti: toes vinyasa 27. Baddha Konasana A - "butterfly" stay seated upright, the lowering of the knees originates in the opening of the hips and groin Drishti: nose B: extend forward, leading with heart, chin toward floor vinyasa 28. Upavistha Konasana A - seated wide angle (working toward hands arounf feet, thumbs to bases of the big toes)Drishti: 3rd eye 29. Upavistha Konasana B - wide angle, balancing on sit bones (same hands as A) drishti: 3rd eye vinyasa 30. Supta Konasana A - reclined wide angle posture, peace fingers take big toes Drishti:nose (don't look to the side, it will stress the neck...persons with neck injuries please eliminate this posture) 31. Supta Konasana B - rock up, balance on sit bones from A(1 breath) 32. Supta Konasana C - then roll forward GENTLY setting heels on the floor from B(also 1 breath) vinyasa (33 - 35 right side 1st then repeat for the left) 33. Supta Padangusthasana A - reclined big toe posture. Extended legs hip stays grounded Drishti: toes 34. Supta Padagusthasa B - leg opens far to the side (I like straps in this posture until hamstring is flexible enough to allow the peace fingers to take the big toe with leg straight) Drishti: far over opposite shoulder 35. Supta Padangusthasana C - both hand to foot, chin to shin, 1 breath Drishti: toes 36. Modified bridge - heels intoward sit bones, FEET PARALLEL. Palms flat, lift hips. Interlace fingers under hips, walk up onto the shoulders. Drishti: 3rd eye 37. Urdhva Danurasana - full back bend, please work with a teacher before attempting this on your own. Feet are PARALLEL, knees in toward each other, gaze is between hands. 38. Paschimottansa A, B or C - take your deepest forward bend, release the low back. Counters back bending. Stay longer if it suits you. Drishti: nose 39. Yoga Mudra: cross legged, or lotus/half lotus, straight posture take opposite elbows, interlace fingers behind you, or work to bind. Fold forward, leading with the chest. If fingers are interlaced, work to bring the hand up toward the ceiling and then down to the floor in front of you Drishti: 3rd eye 40. Padmasa - lotus or comfortable crossed legs, wrists to knees, erect posture. Do pranayama of your choice. Drishti: nose 15-25 breaths 41. Uttpluthi: uprooting two ways: 1. take lotus, palms flat next to hips, use upper body to lift , balance like a scale (some even call this tolasana or the scale); 2. cross ankles, take knees into chest, palms flat next to hips, lift up. You can use toes for additional support. Either way, take 15-25 rapid, strong exhalations (still through) the nose. Drishti: nose vinyasa 42. savasana - corpse relaxation pose 10-20 minutes. Release breath control, relax bandhas, surrender to gravity, don't follow your thoughts, enjoy stillness in the mind. Namaste. Written by Tonya R. Makowski Certified Yoga Instructor 415.336.2632 trmakowski www.geocities.com/trmakowski Reproductions are allowed when you use any or all of this, please credit the author. (09/02) Quote Link to comment Share on other sites More sharing options...
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