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73 Cards in this Set
- Front
- Back
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Raja Yoga
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"Royal Path" of meditation
Patanjali: 8 Limb Path |
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Hatha Yoga
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Yoga of opposing forces
Solar / Lunar |
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Jnana Yoga
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Yoga of Higher Knowledge
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Bhakti Yoga
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Honoring a teacher
Devotion to a person/thing |
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Karma Yoga
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Yoga of Action / Selfless Service
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Mantra Yoga
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Chanting / Meditation
"Nada" "Instrument for the Mind" |
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Hatha Yoga (modern version)
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The physical asana practice
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Tantra Yoga
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Use of the senses to see the sacred through the mundane
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Vini Yoga
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Customizing the yoga to the individual
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Ashtanga
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Fixed postures, rigorous/intense
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Iyengar Yoga
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Focused on alignment, for physical therapy
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Sivananda Yoga
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Ashram (home) / guru-based yoga. Devotional. Diet/lifestyle.
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Bikram Yoga
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Heated, fixed postures.
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Kundalini Yoga
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Breathing/creating heat
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Kripalu Yoga
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From a non-profit center (in Mass)
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Anusara
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Opening of the heart / heart center
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Jivamukti Yoga
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Davide Life / Sharon Gannon - devotional, heavy dogmatic. Animal rights activitists - extremist.
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Chest Breather
(habitual breathing pattern) |
breathes from chest; rib cage may be frozen
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Upper Chest Breather
(habitual breathing pattern) |
Pull upward with neck and shoulders
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Abdominal Breather
(habitual breathing pattern) |
just the abdomen - not the side ribs and chest
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Exhale Breather
(habitual breathing pattern) |
resting point is with breath pushed out of the body
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Inhale Breather
(habitual breathing patterns) |
resting place is at top of the inhale
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Shallow Breather
(habitual breathing patterns) |
Inhale and exhale are small and quiet
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Breath Holder
(habitual breathing patterns) |
holds the breath during times of stress
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Yoga Nidra
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Suspension between wakefulness and sleep
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Ujjayi: Victorious Breath
(Pranayama) |
"ha" - constrict breathing, creates heat
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Nadi Shodhana: Alternate Nostril Breath
(Pranayama) |
Start on left, opens two hemispheres of brain
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Sithali: Cooling Breath
(Pranayama) |
curled tongue, lightly clenched teeth, or puckered lips
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Surya Benda: Solar Breath
(Pranayama) |
Heating - Inhale right, exhale left
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Chandra Bhenda: Lunar Breath
(Pranayama) |
Cooling - Inhale left, exhale right
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Kapalabhati: Breath of Fire
(Pranayama) |
exhale quick, passive inhale
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Bhastrika: Bellows Breath
(Pranayama) |
Full diaphramatic breath. short, even inhalations and exhalations pumping from abdomen and rib cage, through the nostrils
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2 Part Breath
(Pranayama) |
Inhale 2 thru nose: short, long
Exhale 2 thru mouth: short, long |
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Pranayamas
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Nadi Shodhana: Alt Nostril Breath
Surya Bhenda: In Right/Ex Left heating Chandra Bhenda: In Left/Ex Right cool Sitali: curled tongue, cooling Kapalabhati: breath of fire; heating Bhastrika: bellows breath; heating |
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Niyamas
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Observances:
Saucha Santosha Tapas Svadhyaya Ishvara Pranidhana |
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Yamas
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Restraints:
Ahimsa Asteya Satya Bramacharya Aparigraha |
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Doshas and Elements
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Kapha: Earth, Water
Pitta: Fire, Water Vata: Space, Air |
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Breathing Types
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Chest
Upper Chest Back Abdominal Exhale Inhale Shallow Breath Holder Reverse Hyperventilator |
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Gunas (Spiritual Classifications)
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Sattva: Balance
Rajas: Motion Tamas: Resistance |
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What is Yoga
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To yoke or harness; to join.
A spiritual path designed to control the mind and draw the senses inward. To still the fluctuations of the mind (Patanjali) |
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Niyama: Saucha
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Cleanliness; purity external and internal
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Niyama: Santosha
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Contentment; gratitude; joyfulness
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Niyama: Tapas
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Discipline; committment; joyful determination
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Niyama: Svadhyaya
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Self-study; self-education; self-reflection; meditation
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Niyama: Ishvara Pranidhana
(rosanadanna) |
Surrender to the true inner god; devotion; allowing the universe to guide you
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Ahimsa
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Yama
Non violence in thought, intention and action |
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Satya
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Yama
Truth in speech, thought, and intention |
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Asteya
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Yama
Non stealing Non wasteful |
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Brachmacharya
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Yama
Moderation Self control Neither obsession nor repression Monogamy |
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Aparigraha
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Yama
Unselfishness Non possessiveness Reducing wants to needs |
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Root Chakra
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Color: Red
Sense: Smell Symbol: 4 petal lotus Sound: Lahm Element: Earth Dosha: Kapha Body: spinal column, kidneys, colon, legs/feet Associations: Materialism, Survivalism, Comfort |
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Sacral Chakra
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Color: Orange
Sense: Taste Symbol: 6-petal lotus, square Sound: Vahm Element: Water Dosha: Pitta / Kapha Body: Reproductive System, Pelvis Associations: Procreation, Control, Resistance to Disease, Likes/Dislikes |
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Navel Chakra
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Color: Yellow
Sense: Sight Symbol: 10-Petal Lotus, Invert Triangle Sound: Rahm Element: Fire Dosha: Pitta Body: Stomach, Liver, Gall Bladder, Small Intesting, Nervous System Associations: Power, Fame, Digestion |
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Heart Chakra
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Color: Green
Sense: Touch Symbol: 12 Petal Lotus Sound: Yahm Element: Air Dosha: Vata Body: Heart, Blood, Circulatory System, Shoulders, Arms Associations: Compassion, Sharing, Unconditional Love, Truth |
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Throat Chakra
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Color: Turquoise Blue
Sense: Hearing Symbol: 16 Petal Lotus Sound: Hahm Element: Space Dosha: Vata Body: Lungs, Throat, Mouth Associations: Wisdom, Communication |
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Third Eye Chakra
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Color: Indigo / Purple
Sense: Intuition Symbol: 96 Petal or 2 Petal Lotus Sound: Om Element: Ether / Space Dosha: <none> Body: Lower Brain, Left Eye, Ears, Nose, Nervous System, Senses Associations: Self-Realization |
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Crown Chakra
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Color: Brilliant White
Sense: None Symbol: 1000 Petal Lotus Sound: Silence Element: Ether / Space Dosha: None Body: Upper Brain, Right Eye Associations: Inner God Realization |
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Alignment Points: What should you think about for each pose?
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Toes? Heels? Knees? Hips? Core? Heart? Tail? Shoulders? Arms/Hands? Head?
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Down Dog
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Hands grounded all four corners
Tail "cow" Roll arms/shoulders inward from bottom Heels/feet hip width Initially, keep knees bent, "walk them out" Relax the head! |
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Warrior I
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Back heel grounded
Don't step back to far Hips facing top of mat Knees start straight, not locked Raise heart Front knee never past ankle - scoot foot fwd if knee extends to far |
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Warrior II
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Back foot, toes 1" in front of heel
Front foot faces forward Front foot points to back foot's arch Hips facing side of mat, level! (hands on hips to help level) Use the boat/dock simile Shoulders back/down |
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Warrior III
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Start Tadasana, step back 1 foot grounding fully on other foot, knee straight not locked, bend as foot comes up - straight line neck to heel
Arms at sides or fwd Keep hips level and don't turn to the side! |
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Chair Pose
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Feet hip-width
May start at forward fold Back straight Thighs perpendicular to legs Arms horizontal, or up for challenge |
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Triangle Pose
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Start with Warrior II alignment points
Forward leg straight! Vertically align arms to shoulders Don't strain your neck - lead with shoulders. |
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Chattaronga
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Hands under shoulders
Elbows face back along body Spine straight Move slowly Prep for Up Dog if desired (don't go all the way down) |
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Half Moon
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Blocks for better alignment
Warrior II as base Bend forward knee and put hand on floor Vertically align hips, bottom leg, down arm Horizontally align up leg, body |
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Lunge
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Hips facing top of mat, leveled
Feet forward Heart open |
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5 types of Prana
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Prana - Breathing (Nose to Heart)
Apana - Excretion/Reproduction (Navel to soles of feet) Samana - Digestion (Heart to Navel) Udhana - Vocal Cords (Nose upwards to Crown) Vayana - third chakra and all over; your "aura" |
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Sequencing Considerations
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...the class's general dosha makeup and possible general imbalance
...Time of day ...Exceptions: moon cycle ...Meet people where they are |
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Sequencing - a general program
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Grounding (5 min)
Warm Up (10-15 min) Build to Peak (35-45 min) Cooldown Closing |
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Purush / Parkriti
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Purusha: Male: Primordial source of the soul
Prikiti: Female: Cosmic manifesting energy; turns Purusha into matter |
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4 Curves of the Spine
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Cervical: neck to "bump" (7V)
Thoracic: Upper chest to bottom of ribs (12v) Lumbar: Lower back (5V) Sacral: Fused (3/4/5V) Total ~26V |
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What is the Hip Flexor?
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Psoas muscle - connects at the front/top of your thigh and the diaphragm and hip.
Stretched in the lunge and even further when you back bend in lunge. |
