Week 1 Yoga ABCs

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AUDIO/PODCAST REVIEW OF WEEK 1 PRACTICE
I. What is Yoga?
  • Yoga comes from the Sanskrit word “yuj” which means union. Union of what?
    • body-mind-spirit
    • mind-breath
    • heart-mind
    • ego self – “higher” self
    • the way this union happens is by “stilling” the mind
  • Is yoga a religion?
    • No.  Though it has characteristics of  religious practice (i.e. ritual, specific language, practices, world-view) yoga is a personal practice and a science
    • The science of understanding yourself and your body
    • Sanskrit – language of yoga,  you’ll hear it but always will be translated
II. What are the benefits of yoga?
  • Strength and Flexibility
  • Invite challenge, release struggle
  • relieves chronic pain, decrease in anxiety and depression, sharpens focus and concentration, tool for weight-loss, improve sleep disorders, decrease inflammatory response, slow degeneration due to aging, decrease lower back pain, reduces blood pressure.  (from: http://www.yogajournal.com/health/2638)
III. Focus of our class?
  • safe space to learn basic concepts and postures
IV. Non – attachment/Letting Go (vairagya – non-coloring)
  • expectation of self/others
  • judgements of self/others
  • comparisons
  • study of your SELF
V. Basic Class Courtesy
  • on time, or as quietly late as possible
  • no fragrance, or as little as possible
  • let me know if you need to leave early
VI. Ahimsa  – “non-violence”
  • “no pain, no pain!”
  • never force
  • you are the expert on you
Standing Warm Up:
  • Wide leg/horse pose cat + cow
  • staff of Brahman
  • walk up mountain —> ride horse
  • Rag doll –> forward fold—> half lift

    Half-Lift – variation with hands on shins (From Yoga Journal)

Core Poses:

Tadasana – “mountain pose” – a blueprint for all the other poses!

    • 4 corners of feet
    • legs taut
    • belly and chest lifted
    • shoulders gently back
    • BKS Iyengar performing Tadasana (from Yoga: the Path to Holistic Health by BKS Iyengar)

      BKS Iyengar performing Tadasana (from Yoga: the Path to Holistic Health by BKS Iyengar)

Half moon (side bending)

Warrior II. (From Yoga: The Path to Holistic Health by BKS Iyengar)

Warrior II. (From Yoga: The Path to Holistic Health by BKS Iyengar)

Warrior II

  • press through outer edges of both feet
  • heel in line with knee as best as possible
  • do not lean forward
  • stretch both arms from shoulders to fingertips
  • keep arms in line with each other
  • stretch both sides of torso lifted

Warrior I

  • weight on outer edge of back foot
  • knee in line with heel as best as possible
  • maintain lift in the chest
  • try to bring both sides of belly to face forwardwarrior I from iyengar big book
  • Warrior I. (from Yoga: the Path to Holistic Health by BKS Iyengar)

Tree Pose

From Yoga: the Holistic Path to Health by BKS Iyengar

From Yoga: the Holistic Path to Health by BKS Iyengar

Floor Poses:

Plank
Cobra
Wind Removing & Double Wind-Removing

Wind-Removing and Double Wind-Removing Pose (from byeyoga.com)

Twist

BREATHWORK
  • on back, 10 counts breath: inhale for 4, exhale for 6
Savasana– “Corpse” pose/final Relaxationsavasana (From Yoga: the Path to Holistic Health by BKS Iyengar)