transition to high push up

Transcription

1 Sun Salutation Series 2 transition to high push up

2 C - 4 warrior: Vitalizing English: Sanskrit: Translation: Pronunciation: Purpose: Drishti: Alignment: Modifications: Revolving Crescent Lunge Parivrtta Alanasana parivrtta = revolve Alana = minister of Shiva par-ee-vrt-tah al-an-ash-anna brings balance to the internal organs, muscles and glands, respiratory and circulatory systems thumb or upper hand draw torso forward and up while drawing outer hip back to square hips, thoracic spine draws into center, hips drop, back leg is straight and engaged back knee to floor, bottom hand to block, bind to advance, gaze to floor or side wall

3 Essential Elements of a Power Vinyasa Yoga Practice The Sanskrit word vinyasa literally means to place in a special way. The Sanskrit word yoga means to unify or yoke. Power yoga is a general term used in the West to describe a physically challenging type of yoga. Many power yoga classes are derived from ashtanga yoga. In a power vinyasa yoga class, postures are fluidly linked together by breath. The student of this type of yoga gains strength, increased suppleness and balance. A power vinyasa yoga class is meant to be energizing, playful, and both mental and physically rewarding. Aside from the physical poses, there are four essential elements to a power vinyasa yoga class: 1. ujjayi breath 2. bandhas 3. drishti 4. heat. 1. Ujjayi (Victorious) Breath: In Sanskrit the prefix uj means to expand and the word jayi means success or victory. We breath in ujjayi to come into the full potential of our physical practice. Yogic tradition tells us that if we can control the breath (making it calm and steady), we can control the mind (making it calm and steady, too). The act of ujjayi breathing also helps us funnel and use our energy effectively during practice. Is ujjayi breathing the same as breathing in and out through the nose? Yes and no. While we breathe with our mouths closed when practicing (and thus, by default have to breathe in and out through the nose), it s less of a nose breath and more of a throat breath. It s performed by contracting the glottis or whisper muscles at the back of the throat. Is ujjayi breath the same thing as belly breath? No. If your uddiyana bandha is engaged (see below) your breath will not be able to expand the muscles of your abdomen. Instead, the breath fills the chest, lungs, and back. Does uyajji breath have to be audible? Yes, if done correctly. It will create a soothing, rhythmic, rumbling, oceanic sound. Is the length of my inhales equal to the length of my exhales in ujjayi breathing? Yes. They should be in a 1:1 ratio. The volume of your breath should also be the same; this means that the amount of air you take in should be equal to the amount of breath you push out. Do I really have to use ujjayi breathing in vinyasa yoga class? Technically, you could breathe any way you wanted to, but you really aren t doing vinyasa properly without ujjayi. In class we do physically challenging postures that demand muscular stamina. Our muscles get their stamina from prana, or life force. We create prana through ujjayi breathing. Other types of breathing do not create energy the way that ujjayi does.

4 Principles of Assisting Why Assist? To create more blood flow To create a connection to students To make students feel like someone is looking out for them To help students create a more safe and effective practice You must be grounded and secure in your own being in order to assist others in their process. Your personal practice, meditation and way of being is incredibly important. Three Parts to an Assist 1. Entrance make sure you enter gently and with care, but also don t seem too tentative. Make your presence known. Look at the body before you assist without lingering. 2. Touch see what wants to move and what doesn t. Be willing to change your approach, listen and feel. Notice what the body is doing and how it s reacting or not reacting to your touch. 3. Exit make sure you let the person know you are leaving (non-verbally) and slowly back off. Make sure you leave them balanced and stable. If you are fully supporting them, stay until the pose is over. Slowly back off. Don t rush to the next person. Take a breath and assess. Five Types of Assists 1. Directive encouraging movement in a specific direction, not much touch. 2. Corrective correcting alignment to make a posture more safe. 3. Awakening bringing awareness to a certain area of the body. 4. Deepening helping a student get to a new level in the posture. 5. Conscious Communication being a part of the entire ambiance of the studio and experience. (eye contact, breath, saying hello, acknowledging people, getting props) A Few Guiding Principles: Assisting is being of service. You are to guide students through their process. Remember that all of your students come with good intentions, even if you think otherwise. It is important not to project your own feelings or situations onto students. Some people s bodies will not look like you want them to look. It s not our job to make them look like the yoga books. Assist them in creating the best pose for their bodies.

5 category Standing Open Hips Side Angle Side Angle Side Angle Triangle

6 The Chakra System Chakra is the Sanskrit word for wheel. The wheel is a metaphor for the sun, symbolizes the eternal cycle of time (the kalacak), and represents celestial order and balance. The Chakra system is made up of seven wheel shaped centers that organize the reception, assimilation and transmission of life energies. The chakras exist in the non-physical, psychic body, and they are superimposed on our physical bodies. In essence, they act as vortexes of energy that connect our physical existence to higher and deeper non-physical realms. The seven chakras form a vertical column in the body and send out energy from the core and receive energy into the core. Over time we can begin to do things repetitively, which can create a pattern within a particular chakra. In other words, we can get stuck. By becoming aware of which chakra is weak or in need of balance, we can begin to shift our energies and at the same time shift ourselves. Chakra 1: Element: Location: Function: Muladhara root earth base of the spine survival, grounding This chakra is concerned with survival and is the foundation of our whole system. It represents earth, stability, power, nourishment, and growth. The hub of this chakra is the sciatic nerve, which is the largest peripheral nerve in the body and functions as the root for the nervous system. To be grounded means to be limited. This is not necessarily a bad thing. When we are grounded, any excess energy can be directed through our feet into the earth, so we don t get overloaded. We can then claim our own space and assert ourselves for our survival. When the root chakra is imbalanced, we may experience lower back pain, sciatica, rectal tumors, immune system disorders, weight problems, hemorrhoids, constipation, degenerative arthritis and knee troubles. Mentally we may feel depressed and have a lack of self-esteem. On the other hand, when this chakra is in balance, we feel safe, secure, well-provided for, humble, grounded and connected to the earth. We live simply, and can be still, clear and solid.