286. Yoga Poses, Postures & Yoga Exercises

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286. Yoga Poses, Postures & Yoga Exercises

 

 

CATEGORY:Alternative Medicines 300 Courses

COURSE NUMBER: 286

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BOOKS/ MANUALS: Pages

Syllabus

Disclaimer i.
About Sound body YOGA & Foreword ii.
Table of Contents v.
What Is Yoga? 1
The Musculo-Skeletal System & Yoga 2
I. MechanicalAlignment & Posture 3
The Importance of Posture in Yoga
What is Optimum Posture?
Benefits of Optimum Posture
Determining Optimum Standing Posture 4
Neutral Spine 5
What Is Neutral Spine?
Determining ‘Neutral Spine’ In Standing Posture?
The Core 6
Rib Cage Expansion & Shoulder Retraction 8
Chin And Neck Retraction 9

II. Stretching Of Muscle Groups 11
Basic Rules About Stretching 12
GeneralStretching Tips
WarmUp & Cool Down 13
III. Joints 14
Joint Range Of Motion 15
What Is The ‘Normal’ Range Of Body Joint Motion? 15
Joint Tissue Function 17
Joint Health Maintenance & Joint Pain 18
Joint Breakdown Mechanism 19
Joint Repair And Mobility Restoration 19
Mula Bandha 20
Yoga Practice Tips 21
Breathing 25
Importance Of Breathing In Yoga 25
The Diaphragm Muscle 25
Breathing Mechanics 25
How To Breathe 26
What Effects BreathingPatterns 26
Benefits Of Diaphragmatic Breathing 26
Alignment and Positioning 27
Awareness During Asana Practice 29
What may be Experienced from Yoga Practice 30

Asana Categories 31
RelaxationAsanas 31
Sitting Asanas 31
Kneeling Asanas 31
Standing Asanas 31
Balance Asanas 32
ExtensionAsanas 32
FlexionAsanas 33
InversionAsanas 34
Prone Asanas 34
Supine Asanas 34
RotationAsanas 34
RELAXATION ASANAS 36
WarmUp
& Cool Down Asanas 37
Neck Movements 37
Shoulder Rotations 37
Sufi Rolls 37
Cow’s Face 37
Reverse Prayer 38
Ankle Rotation 38
Palming 38
Eye Gazing Variations 1,2 38
Gaze 39
Gaze Prayer 40
Child 41
Fetus 42
Rabbit 42
Hare 42
Diaphragmatic Breathing 43
Corpse 45
Reverse Corpse 47
Variation1 48
Alternate Nostril Breathing 49
SITTING ASANAS 52
Easy Sitting 53
Half Lotus 54
Lotus
SeatedBase 55
Intermediate 56
Advanced
SeatedButterfly 57
SeatedForwardFold 59
Seated Hip Opener 61

KNEELING ASANAS 64
Neutral Table 65
Neutral Table RaisedArm 66
Neutral Table Raised Leg
Neutral Table Alternate Arm/Leg
Cow / Cat 67
Cow/Cat/Hare Cycle 68
Striking Cobra 69
Tiger 71
Sitting On Knees 73
Hero, Sitting on Toes 74
Camel 75
Modified Camel, Half Camel 76
Supine Quad Stretch 77
STANDING ASANAS 80
Half Moon Lunge 81
Prayer Twist Lunge 82
Five PointedStar 83
Half Fold 85
Crescent Moon 87
Crescent Moon 2 88
Lunge 89
RaisedArms 91
Reverse Triangle 93
Squat 95
Squat Prayer 96
Thunderbolt 97
Thunderbolt Prayer, Thunderbolt Prayer Twist 98
Triangle 99
Triangle 2 100
Warrior 1 101
Warrior 2, Warrior 3 – Bow & Arrow 102
BALANCE ASANAS 104
Tree 105
Tree 2, Tree 3 106
Palm Tree 107
Palm Tree Squat 108
Airplane 109
Airplane 2 110
Dancer 111
Standing One Leg Raise 113
Standing Side Leg Raise 114
Patient Crane 115
Side Plank 117

SUPINE ASANAS 120
Supine Knee to Chest 121
Supine Leg Raise 123
Supine Double Leg Raise 124
Bridge 125
Bridge 2 126
Bridge 3
Dead Bug 127
Fish 129
Cross
-legged Fish 130
Supine Butterfly 131
Supine Cross
-legged Butterfly 132
Reverse Table 133
Reverse Table 2 134
Reverse Table 3
Boat 135
Boat 2 136
PRONE ASANAS 138
Downward Facing Dog 139
Downward Facing Dog 2 140
Eight Limb Salutation 141
Half Pigeon 143
Locust 145
Locust 2 146
747 147
747 Legs Raised 148
Snake
Superman 149
Superman Alternate Arm/Leg Raise 150
High Plank 151
Plank 2 152
Low Plank
Bow Prone 153
Cobra 155
Sphinx 157
Upward Facing Dog 159
ROTATION ASANAS 162
Seated Half Spinal Twist 163
Seated Half Spinal Twist2 164

UniversalSpinal Twist 165
UniversalSpinal Twist2 166

Standing Triangle Spinal Rotation 167
Standing Triangle Spinal Rotation2 168

Supported Knee Spinal Rotation 169
Supported Knee Spinal Rotation2 170

INVERSION ASANAS 172
ForwardFold 173
Rag Doll 174
Double Angle
Gorilla
ForwardFold Grasping Ankles
Crane 177
Crown Based 179
Shoulder Stand 181
Plow 182
Deaf Man
Shoulder Stand Sequence 183
Headstand 185
Headstand Sequence 187
PARTNER ASANAS 191
Partner Yoga 192
Partner Easy Sitting Spinal Rotation 193
Partner Child-Fish 195
Partner ForwardFold 197
PRENATAL YOGA 200
PrenatalYoga & Low Back 202
PrenatalYoga Routine 203
MEDITATION 209
MeditationPractices 211
What is Meditation?
What Technique is Right for You?
Basic Guidelines
Knowledge Lock 212
Meditation& ConcentrationPractices 213
Sound and Group Chants 215
Benefits of Sound Enhancement 216
Acoustic Posture 217
Tongue Position
Jaw Position
Resonance and Humming 218
Mantra Chants 219

ASANA SERIES 222
Sun Salutation 223
MoonSalutation 227
Balance Series 231
Easy Series 233
Energy Booster Series 235
Flexion/ExtensionMat Series 237
Focus & ConcentrationSeries 239
Head to Heart Series 241
Healthy Spine 243
Intensive Series 245
Kneeling Series 247
Long Series 249
MenstruationSeries 253
Office Standing Series 255
RelaxationSeries 257
Sexual Balance Series 259
Supine Series 261
Upper Back & Shoulders Series 263
Warrior/Side Bending Series 267
Whole Body Series 269
Definitions of Yogic Terms 271
Asana Index 272

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