CONTENTS
Preface.........................................................................................................................................................................12
Introduction ...............................................................................................................................................................16
1 Yoga – Significance and History...................................................................................................................20
1.1 Evolution of yoga as reflected in Indian spirituality ...............................................................20
1.1.1 High civilization in the Indus valley: 3000-1800 BC...............................................................21
1.1.2 Vedism: 1500–1000 BC....................................................................................................................21
1.1.3 The Upanishads.................................................................................................................................. 22
1.1.4 Brahmanism: 800–500 BC............................................................................................................. 22
1.1.5 Sankhya: 800 BC–700 AD.............................................................................................................. 22
1.2 Time of the epics: 400 BC–400 AD.............................................................................................24
1.2.1 Mahabharata, Ramayana, Bhagavadgita, Gita ....................................................................... 24
1.3 Classical yoga according to Patanjali: 200 BC–200 AD........................................................25
1.4 Tantrism: from 500 AD....................................................................................................................25
1.5 Hatha Yoga: from 900 AD..............................................................................................................27
2 Classical yoga according to Patanjali .........................................................................................................30
2.1 Yoga Sutra ...........................................................................................................................................31
2.2 Vrittis – mental waves.....................................................................................................................32
2.3 Abhyasa and Vairagya – practice and letting go.....................................................................32
2.4 The five Kleshas – origins of grief and sorrow..........................................................................33
2.5 Ashtanga Marga...............................................................................................................................34
2.6 Yamas and Niyamas.........................................................................................................................36
3 Hatha Yoga.........................................................................................................................................................42
3.1 Western Hatha Yoga .......................................................................................................................43
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4 The Gunas – basic forms of energy..............................................................................................................46
4.1 Nama Rupa – from essence to form ............................................................................................47
4.2 The Mahabhutas – the five elements..........................................................................................48
4.2.1 Maha = great / Bhuta = ghost..................................................................................................... 48
4.2.2 The element earth (PrithIvi) ........................................................................................................... 49
4.2.3 The element water (Ap)................................................................................................................... 50
4.2.4 The element fire (Tejas).....................................................................................................................51
4.2.5 The element air (Vayu)..................................................................................................................... 52
4.2.6 The element space / Ether (Akasha) .......................................................................................... 53
4.3 Gunas – basic properties of nature..............................................................................................54
4.3.1 Rajas Guna: fire, water, air.............................................................................................................. 55
4.3.2 Tamas Guna: earth, water............................................................................................................... 55
4.3.3 Sativa Guna: space, air, fire (light)............................................................................................... 56
4.4 Triguna – interplay of the three Gunas.......................................................................................57
4.5 The Gunas and the yoga practice.................................................................................................58
5 The chakra system............................................................................................................................................62
5.1 Pancha Kosha – the five sheaths..................................................................................................62
5.2 Pranamaya Kosha – the energy sheath......................................................................................64
5.3 Nadis – the energy pathways........................................................................................................66
5.4 Kundalini Shakti ...............................................................................................................................67
5.5 The chakras........................................................................................................................................68
5.6 The seven main chakras..................................................................................................................69
5.6.1 Muladhara chakra – root chakra...................................................................................................74
5.6.2 Svadhisthana chakra – sacral chakra.......................................................................................... 77
5.6.3 Manipura chakra – solar plexus chakra ..................................................................................... 80
5.6.4 Anahata chakra – heart chakra.................................................................................................... 83
5.6.5 Vishuddha chakra – throat chakra............................................................................................... 86
5.6.6 Ajna chakra – third eye chakra ..................................................................................................... 89
5.6.7 Sahasrara chakra – crown chakra .................................................................................................91
6 Significance and practice of Asana..............................................................................................................96
6.1 Significance........................................................................................................................................96
6.2 Basic poses.........................................................................................................................................98
6.3 Directions of spinal movement.....................................................................................................99
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6.3.1 Based on their form and orientation in space ......................................................................... 99
6.3.2 Based on their function .................................................................................................................100
6.3.3 Based on the spine’s direction of movement..........................................................................102
6.4 General effects of Asanas............................................................................................................105
6.5 Structure and effects of Asanas..................................................................................................107
6.5.1 Structure and effects of the forward bend ..............................................................................107
6.5.2 Structure and effects of backbends...........................................................................................109
6.5.3 Structure and effects of side bends........................................................................................... 110
6.5.4 Structure and effects of twists..................................................................................................... 110
6.5.5 Structure and effects of inversions..............................................................................................111
6.6 The practice of Asanas (alignment criteria) .............................................................................112
6.7 The quality of Asanas.....................................................................................................................114
6.8 Static and dynamic Asana practice ............................................................................................114
6.9 To build up an Asana (from dynamic to static practice).......................................................115
6.10 Importance of preparatory and introductory exercises........................................................ 118
6.11 Karana – movement sequences.................................................................................................. 121
6.12 The three Bandhas – the body locks......................................................................................... 121
6.12.1 Mula Bandha – root lock ............................................................................................................ 121
6.12.2 Uddiyana Bandha – abdominal lock/upward lock ...........................................................123
6.12.3 Jalandhara Bandha – throat lock.............................................................................................123
6.13 Injury risks/contraindications....................................................................................................124
6.13.1 Neck ...................................................................................................................................................126
6.13.2 Shoulders..........................................................................................................................................128
6.13.3 Lumbar spine ..................................................................................................................................128
6.13.4 Knees.................................................................................................................................................130
7 The Asanas.......................................................................................................................................................134
7.1 Asana practice and props.............................................................................................................134
7.2 About Asana descriptions............................................................................................................134
7.3 Individual Asanas...........................................................................................................................135
7.3.1 Adho Mukha Svanasana – Downward-Facing Dog ..............................................................135
7.3.2 Alanasana – High lunge................................................................................................................ 141
7.3.3 Anjaney Asana – Low lunge.........................................................................................................142
7.3.4 Apanasana – Knees-to-chest pose..............................................................................................146
7.3.5 Eka Pada Apana Asana – (Single) knee-to-chest pose ........................................................149
7.3.6 Ardha Matsyendrasana – Half Lord of the Fishes pose.......................................................152
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7.3.7 Balasana – Child’s pose/Utthita Balasana.............................................................................156
7.3.8 Baddha Konasana – Bound Angle pose and .................................................................................
Upavistha Konasana – Wide-angle Seated Forward Bend ................................................159
7.3.9 Bhujangasana – Cobra...................................................................................................................163
7.3.10 Chaturanga Dandasana – Plank (Phalakasana) .................................................................167
7.3.11 Dandasana – Staff pose .............................................................................................................. 171
7.3.12 Dhanurasana – Bow pose........................................................................................................... 174
7.3.13 Janu Shirsasana – Head-to-Knee Forward Bend.................................................................178
7.3.14 Makarasana – Crocodile pose....................................................................................................182
7.3.15 Marjaryasana – Cat pose ............................................................................................................187
7.3.16 Navasana – Boat pose ................................................................................................................. 191
7.3.17 Paschimottanasana – Seated Forward Bend........................................................................195
7.3.18 Prasarita Padottanansana – Standing Straddle Forward Bend......................................199
7.3.19 Setu Bandha Sarvangasana – Bridge pose ...........................................................................203
7.3.20 Shalabhasana – Locust pose .....................................................................................................208
7.3.21 Shavasana – Corpse pose............................................................................................................ 212
7.3.22 Sukhasana – Easy pose ............................................................................................................... 214
7.3.23 Supta Padangusthasana – Reclining Hand-to-Big-Toe pose........................................... 218
7.3.24 Tadasana – Mountain pose........................................................................................................221
7.3.25 Urdhva Hastasana – Upward Hands pose............................................................................224
7.3.26 Urdhva Prasarita Padasana – Table pose..............................................................................226
7.3.27 Uttanasana – Standing Forward Bend...................................................................................229
7.3.28 Utthita Parshvakonasana – Extended Side Angle pose....................................................233
7.3.29 Utthita Trikonasana – Triangle pose .......................................................................................238
7.3.30 Utkatasana – Chair pose ............................................................................................................244
7.3.31 Ustrasana – Camel pose..............................................................................................................248
7.3.32 Vrikshasana – Tree pose .............................................................................................................251
7.3.33 Virabhadrasana II – Warrior II pose ........................................................................................256
7.3.34 Viparita Karani – Legs-up-the-wall pose (Half shoulder stand).....................................261
8 Significance of Karana and Surya Namaskar..........................................................................................268
8.1 Karana/Vinyasa Flow ...................................................................................................................268
8.2 Surya Namaskar – Sun Salutation .............................................................................................269
8.2.1 Sun Salutation and mantras .......................................................................................................270
8.2.2 Surya Namaskar modifications ...................................................................................................272
9 Yogic breathing ...............................................................................................................................................280
9.1 Importance of breathing...............................................................................................................280
9.2 The breath in everyday life ..........................................................................................................281
9.2.1 Breath awareness.............................................................................................................................282
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9.2.2 Watching your breath.....................................................................................................................282
9.2.3 Awareness of breathing space.....................................................................................................283
9.2.4 Directing the breath to different breathing spaces..............................................................284
9.3 Complete breathing in yoga........................................................................................................286
9.4 Finding your own pace – breath flow practice........................................................................288
9.5 Lengthening the breath................................................................................................................288
9.6 The Ujjayi breath ............................................................................................................................290
10 Relaxation.........................................................................................................................................................294
10.1 From absentmindedness to composure ....................................................................................294
10.2 The nervous system........................................................................................................................295
10.2.1 Voluntary and vegetative nervous system ...........................................................................295
10.2.2 Performance state – sympathetic nervous system..............................................................295
10.2.3 Recovery state – parasympathetic nervous system............................................................296
10.3 Stress..................................................................................................................................................297
10.3.1 Eustress.............................................................................................................................................298
10.3.2 Distress..............................................................................................................................................299
10.4 Relaxation ........................................................................................................................................299
10.5 Perception.........................................................................................................................................300
10.6 Pratyahara – sense withdrawal...................................................................................................303
10.7 Samyama – the three higher paths............................................................................................304
10.7.1 Dharana – concentration............................................................................................................305
10.7.2 Dhyana – meditation ...................................................................................................................306
10.7.3 Samadhi – fusion ..........................................................................................................................306
11 Teaching yoga.................................................................................................................................................. 310
11.1 What is yoga? .................................................................................................................................. 310
11.2 Planning a class.............................................................................................................................. 312
11.3 Structured and planned yoga instruction................................................................................. 313
11.3.1 Classroom conditions.................................................................................................................... 313
11.3.2 Goal setting...................................................................................................................................... 315
11.3.3 Didactics and methods ................................................................................................................ 316
11.3.4 Vinyasa Krama................................................................................................................................ 317
11.4 Design and advantages of themed classes............................................................................. 319
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11.5 Building a yoga class.....................................................................................................................320
11.6 Planning class content: guide to creating a lesson plan......................................................321
11.6.1 Theme: “Improving breath and body awareness”................................................................321
11.6.2 Classroom conditions....................................................................................................................322
11.6.3 General preparation......................................................................................................................322
11.6.4 Learning objectives........................................................................................................................323
11.6.5 Didactic considerations................................................................................................................323
11.6.6 Methodological considerations.................................................................................................324
11.6.7 Practice progression based on the principle of Vinyasa Krama......................................325
12 Themed sample classes.................................................................................................................................334
12.1 Lesson plan 1: Finding your own pace......................................................................................334
12.2 Lesson plan 2: The Muladhara chakra – grounding and stability .....................................339
12.3 Lesson plan 3: The Svadhisthana chakra – water, flow of movement, letting go..........348
12.4 Lesson plan 4: The Manipura chakra – fire, transformation, willpower ...........................355
12.5 Lesson plan 5: The Anahata chakra – air, expanse, spiritual center.................................366
12.6 Lesson plan 6: The Vishuddha chakra – space, vibration, sound, voice,
communication................................................................................................................................374
12.7 Lesson plan 7: The Ajna chakra – intuition, superior wisdom, polarities,
inner center, light ...........................................................................................................................379
12.8 Lesson plan 8: The Sahasrara chakra – superior knowledge, superior consciousness.....387
13 Deep relaxation and visualization techniques........................................................................................392
13.1 Suggestive and non-suggestive forms of relaxation .............................................................392
13.1.1 Non-suggestive forms of relaxation.........................................................................................392
13.1.2 Suggestive forms of relaxation..................................................................................................393
13.2 Imagination techniques................................................................................................................394
13.3 Yoga Nidra – yoga’s healing sleep.............................................................................................395
13.4 Guide to relaxation and visualization techniques.................................................................396
13.5 Relaxation texts..............................................................................................................................398
13.5.1 Whole-body relaxation based on body awareness.............................................................398
13.5.2 Whole-body relaxation (autosuggestive guidance)............................................................399
13.5.3 Whole-body relaxation (suggestive guidance).....................................................................400
13.5.4 Breathing relaxation.....................................................................................................................401
13.5.5 Tree (Muladhara chakra).............................................................................................................402
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13.5.6 Waterfall (Svadhisthana chakra)..............................................................................................404
13.5.7 Golden Temple (Manipura chakra)..........................................................................................405
13.5.8 Light in the Heart (Anahata chakra)......................................................................................406
13.5.9 Cleansing exercise for the throat chakra (Vishuddha Chakra).......................................407
13.5.10 Yoga Nidra (short form)............................................................................................................409
13.5.11 Journey through the chakras....................................................................................................411
Appendix
1 References............................................................................................................................................................ 416
2 Credits................................................................................................................................................................... 418
3 Portrait: Sara Lyn Chana (yoga model)........................................................................................................420