Teaching Yoga, Adjusting Asana

Melanie Cooper

Informations

• Publié par: Pinter & Martin Limited
• Date de parution: 01 janvier 0001
• Nombre de lectures: 2
• EAN13: 9781906756239
• Langue: English

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TEACHING YOGA ADJUSTING ASANA

MELANIE COOPER
TEACHING YOGA ADJUSTING ASANA

BASED ON THE ASHTANGA PRIMARY SERIES A HANDBOOK FOR STUDENTS AND TEACHERS
MELANIE COOPER
The author and publisher disclaim, as far as the law allows, any liability arising directly or indirectly from the use, or misuse, of the information contained in this book.

Teaching Yoga, Adjusting Asana Based on the Ashtanga Primary Series A handbook for students and teachers

First published in 2013 by YogaWords Ltd

Text copyright Melanie Cooper 2013 Photography Oliver Fokerd 2013 / www.oliverfokerd.com

Melanie Cooper has asserted her moral right to be identified as the author of this work in accordance with the copyright, designs and patents act of 1988
All rights reserved

ISBN 978-1906756-20-8 (paperback) ISBN 978-1906756-23-9 (epub)

Models: Melanie Cooper and Emil Lime Managing editor: Zo Blanc Editor: James Hodgson Design: Bogu Machnik / Spiral Path Design Jacket photography: Yard Studio / www.yardphoto.co.uk

A catalogue record for this book is available from the British Library

This book is sold subject to the condition that it shall not, by way of trade and otherwise, be lent, resold, hired out, or otherwise circulated without the publisher s prior consent in any form or binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.

YogaWords, an imprint of Pinter & Martin 6 Effra Parade London SW2 1PS

www.pinterandmartin.com
CONTENTS
FOREWORD
ACKNOWLEDGEMENTS
INTRODUCTION
CHAPTER 1: TEACHING YOGA
Before You Start
Mysore Style
How to Present Yourself
Ways of Learning
Explanation
Demonstration
Adjustment
Safety First
Existing Injuries and Health Conditions
Pain
Pregnancy
Periods
Mental Health, Addiction and Eating Disorders
Insurance
Beginners
Summary
Suggested Reading
CHAPTER 2: TEACHING UJJAYI BREATHING
Why is Ujjayi Breathing Good for You?
In Yogic Terms
In Physical Terms
Breath and the Nervous System
Contraindications
The Four Stages
Conscious Control of the Breath
Slowing and Deepening the Breath
Directing the Breath into the Upper Body
Adding the Ujjayi Sound
How to Teach Ujjayyi Breathing
Conscious Control of the Breath
Slowing and Deepening the Breath
Directing the Breath into the Upper Body
Adding the Ujjayi Sound
General Teaching Points
Summary
Suggested Reading
CHAPTER 3: TEACHING THE BANDHAS
The Four Bandhas
Benefits
Contraindications
Moola Bandha
Benefits
How to Teach
Uddiyana Bandha
Benefits
How to Teach
Jalandhara Bandha
Benefits
How to Teach
Maha Bandha and Nauli
Maha Bandha
Nauli
General Teaching Points
Bandhas in Ashtanga
Summary
Suggested Reading
CHAPTER 4: TEACHING THE DRISTI
The Nine Dristi
Benefits
Table of Dristi and Poses
Summary
Suggested Reading
CHAPTER 5: INJURIES
Causes of Injury
Old Injuries
Points of Weakness
Bad Habits
Tiredness or Illness
Lack of Understanding of Sensations in the Body
Flexibility
Preventing Injury
Adjustments
Working with an Existing Injury
Dealing with a New Injury
First Aid for Muscle Injuries
First Aid for Shock
Rehabilitation
Summary
CHAPTER 6: TEACHING THE SPIRITUAL ASPECTS OF YOGA
Yoga Practice as Neutral
Defining Spirituality
How to Teach Spirituality
Focus: Stilling the Mind
Focus and Ashtanga
Teaching Focus
Clarity: Yoga as Therapy
Clarity and Ashtanga
Teaching Clarity
Happiness
Teaching Happiness
Yogic Concepts: The Yamas
Teaching the Yamas
Yoga as Energy: Hatha Yoga
Hatha Yoga and Ashtanga Yoga
Teaching Yoga as Energy
Summary
Suggested Reading
CHAPTER 7: ETHICS FOR YOGA TEACHERS
Yamas and Niyamas
The Yamas
The Niyamas
Creating a Safe Learning Environment
Respect
Differences of Opinion
Feedback
Confidentiality
Sex and Relationships
Authenticity
Money and the Hard Sell
Acknowledging Others
Summary
Suggested Reading
CHAPTER 8: TEACHING POINTS
What to Say
General Teaching Points
Breath
Feet
Legs
Focus and Awareness
Relaxing
Asana Teaching Points
Samastitihi
Sun Salutations
Standing Postures
Padangushtasana
Padahastasana
Utthita Trikonasana
Parivrtta Trikonasana
Utthita Parsvakonasana
Parivrtta Parsvakonasana
Prasarita Padottanasana A, B and D
Prasarita Padottanasana C
Parsvottanasana
Utthita Hasta Padangushtasana
Ardha Baddha Padmottanasana
Utkatasana
Virabhadrasana I
Virabhadrasana II
Sitting Postures
Dandasana
Paschimattanasana
Purvattanasana
Ardha Baddha Padma Paschimattanasana
Tiriangmukhaikapada Paschimattanasana
Janu Sirsasana A, B and C
Marichyasana A and B
Marichyasana C and D
Navasana
Bhujapidasana
Kurmasana and Supta Kurmasana
Garbha Pindasana
Kukkutasana
Baddha Konasana
Upavishta Konasana
Supta Konasana
Supta Padangusthasana
Ubhaya Padangushtasana
Urdhva Mukha Paschimattanasana
Setu Bandhasana
Finishing Postures
Urdhva Dhanurasana
Salamba Sarvangasana
Halasana
Karnapidasana
Urdhva Padmasana
Pindasana
Matsyasana
Uttana Padasana
Sirsasana
Shavasana
CHAPTER 9: TEACHING THE SANSKRIT COUNT
Using the Sanskrit Count During the Primary Series
Samastitihi
Sun Salutations
Surya Namaskara A
Surya Namaskara B
Standing Postures
Padangushtasana/Padahastasana
Utthita Trikonasana and Parivrtta Trikonasana
Utthita Parsvakonasana and Parivrtta Parsvakonasana
Prasarita Padottanasana A, B, C and D
Parsvottanasana
Utthita Hasta Padangushtasana
Ardha Baddha Padmottanasana
Utkatasana
Virabhadrasana I and II
Sitting Postures
Dandasana
Paschimattanasana
Purvattanasana
Ardha Baddha Padma Paschimattanasana
Tiriangmukhaikapada Paschimattanasana
Janu Sirsasana A, B and C
Marichyasana A
Marichyasana B
Marichyasana C
Marichyasana D
Navasana
Bhujapidasana
Kurmasana and Supta Kurmasana
Garbha Pindasana
Baddha Konasana
Upavishta Konasana
Supta Konasana
Supta Padangushtasana
Ubhaya Padangushtasana
Urdhva Mukha Paschimattanasana
Setu Bandhasana
Finishing Postures
Urdhva Dhanurasana
Paschimattanasana
Salamba Sarvangasana
Sirsasana
Baddha Padmasana, Yoga Mudra, Padmasana and Uth Pluthi
Closing Chant
Suggested Reading
CHAPTER 10: DEEPENING THE PRIMARY SERIES
How to Use this Chapter
Workshop-style Classes
Passive Stretches
Opening the Hips
Deep Lateral Rotators
Hip Flexors
Deep Hip Flexion
Postures to Play With
Opening the Legs
Abductors
Adductors
Hamstrings
Quadriceps
Opening the Shoulders
Opening the Whole Front of the Body
Opening the Sides of the Body
Opening the Wrists
Strengthening Exercises
Strengthening the Back
Strengthening the Arms
Strengthening the Hip Flexors
Workshop Ideas
Workshop 1: Opening the Hips for Padmasana
Workshop 2: Opening the Body for Urdhva Dhanurasana
Workshop 3: Opening the Body for Marichyasana
Workshop 4: Opening the Body for Bhujapidasana
Workshop 5: Opening the Body for Kurmasana and Supta Kurmasana
Summary
Suggested Reading
CHAPTER 11: ADJUSTMENTS
General Points
Types of Adjustment
When to Adjust
Who to Adjust
Safety Considerations
How to Adjust
Foundation
Alignment
Breath
Touch
Adaptability
A Posture-by-Posture Guide to Adjustment
Sun Salutations
Surya Namaskara
Adho Mukha Svanasana
Standing Postures
Padangushtasana
Utthita Trikonasana
Parivrtta Trikonasana
Utthita Parsvakonasana
Parivrtta Parsvakonasana
Prasarita Padottanasana C
Parsvottanasana
Utthita Hasta Padangushtasana
Utkatasana
Virabhadrasana I
Virabhadrasana II
Sitting Postures
Dandasana
Paschimattanasana
Purvattanasana
Ardha Baddha Padma Paschimattanasana
Tiriangmukhaikapada Paschimattanasana
Janu Sirsasana A and B
Marichyasana A
Marichyasana C
Marichyasana D
Bhujapidasana
Kurmasana
Supta Kurmasana
Garbha Pindasana
Baddha Konasana
Baddha Konasana B
Upavishta Konasana
Supta Padangushtasana
Urdhva Mukha Paschimattanasana
Setu Bandhasana
Finishing Postures
Urdhva Dhanurasana
Suggested Reading
REFERENCES
FOREWORD
I first started practising Ashtanga yoga in 1993. Pretty much from my first class I was hooked. I had always been active - with swimming, cycling, circuit training and, I am not too embarrassed to admit, aerobics. But when I discovered Ashtanga I knew I had found my thing. I loved (and still love) to challenge myself physically - with Ashtanga I could do that and afterwards, instead of feeling hyper, I would feel like I was floating - on cloud nine.
I soon realised that the benefits of Ashtanga were huge. The feeling of well-being started to stay with me and physically I was in better shape than I had ever been - even now I m in my mid-forties, I continue to get stronger, more flexible and able to do things I could never dream of in my twenties. Mentally, I came out of my daydream and started to engage more fully with reality. I started to see my patterns of behaviour, and the chattering voice inside my head grew quieter and stiller. At around the time I started to practise yoga, I developed chronic fatigue syndrome. My yoga practice really kept me going, physically and mentally. Yoga became a huge part of my life. I also started to become interested in yoga philosophy and found a lot that I could apply to my life to help me live more honestly and authentically.
In those days yoga was far less popular than it is now. The usual assumption if you practised yoga was that you sat around knitting cardigans, eating lentils and chanting om . No, I would explain, I do Ashtanga - that s different, but no one really understood.
In 1997 I took voluntary redundancy from my job as a librarian, intending to become a massage therapist. Then a friend who was a yoga teacher asked me to teach his class when he went on holiday. I said no