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Ldm daily yoga part ii deeping
 

Ldm daily yoga part ii deeping

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    Ldm daily yoga part ii deeping Ldm daily yoga part ii deeping Presentation Transcript

    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Practice Description: Designed to go deeper into the basics of Hatha and Ashtanga Yoga Practice. Asana: 1 - Dandasana ( Staff Pose ) Series/Group: Primary Benefits/Comments: Foundation for sitting poses. Relaxes body and mind when over strained and exhausted. Variation Comments: Full asana, Enter sitting position from downward dog. or can begin the yoga practice, stretching, warm ups and so on. Transition Out: Next asana Drishti: Nose Low/High Reps: 1/2 Technique: 1 Drishti: Nose Description: Exhale extend your legs straight, lift your toes toward your knees. Your feet are flexing as if you were standing on a floor. Lift your quadriceps and press the backs of the legs into the floor. Keep your heels on the floor to keep your legs from locking out. Pull your shoulder blades back and down, lift your sacral plate towards your navel and your navel towards your sacral plate. Press your hands flat into the floor beside your hips using the arms to create space in the spine. All three bandhas are engaged. Drop your chin to your chest and gaze toward the nose. Hold for 5 Ujjayi breaths. ** Note ** Dandasana is a very strong pose where the bones in the body are creating straight lines, hence the name Staff. Since Staff Pose is the foundation of the Primary Series, we use the physical contact of the backs of the legs and palms of the hands against the floor to connect with Mother Earth. Technique: 2 Description: Enter next asana. Asana: 2 - Janu Sirsasana A ( Head to Knee A Pose ) Series/Group: Primary Benefits/Comments: You would be shocked how much this stretch can be perfect for tense legs and Opens the hips, knees, ankles. Stretches the hamstrings perfectly. Aids digestion by toning the liver, spleen and kidneys. Tones the abdomen. Similar to my Sept Talk Radio Show and Podcast, Many stretches can tone the body and aid in slow weight loss. All poses must be rotated and done on both sides. Variation Comments: Full asana Transition Out: Vinyasa to sitting Drishti: Toes Low/High Reps: 1/2 Technique: 1 Description: Exhale park the heel of the right foot securely in your groin. The sole of your right foot is positioned into the inner left thigh. You thighbones are creating a 90-degree angle. The left leg is straight. Technique: 2 Description: Inhale your arms up towards the sky. Technique: 3 Description: Exhale forward bend clasping both hands to the left foot. Bring the right ribs forward feeling a gentle twist through the waist as to lengthen both sides of the spine equally. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 1 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 2 - Janu Sirsasana A ( Head to Knee A Pose ) Technique: 4 Drishti: Third Eye Description: Inhale look up with straight arms and straight spine. Technique: 5 Drishti: Toes Description: Exhale full forward bend, extending your spine out over your left leg. Bring your right ribs forward and keep your shoulders away from ears. Hold for 5 Ujjayi breaths. ** Note ** As in all forward bending positions, we want to avoid rounding out the spine. So the focus is chest to knee and not head to knee. We also want to bring awareness into the right hip. Creating opposing forces of energy, we ground out through the right hip as we pull forward and down through the right ribs. This alignment would be contraindicated for people with sacroiliac problems. In this case, instead of creating opposing forces of energy between the hip and the ribs, allow your hip to travel energetically in the same direction as the ribs. This will minimize the torque which can aggravate the sacroiliac area. Technique: 6 Drishti: Third Eye Description: Inhale look up with straight arms and straight spine. Technique: 7 Description: Exhale release and straighten your legs out in front of you. Technique: 8 Description: Inhale take the heel of your left leg and park it in your groin (inner thigh) with a ninety degree angle between your legs keeping the right leg straight. Technique: 9 Description: Exhale settle. Technique: 10 Description: Inhale your arms up towards the sky. Technique: 11 Description: Exhale find a twist in the waist to keep your ribs on the same plane. Bend forward reaching your hands to your foot, and keep your back straight. Technique: 12 Drishti: Third Eye Description: Inhale look up with straight arms and straight spine. Technique: 13 Drishti: Toes Description: Exhale full forward bend, extending your spine out over your right leg. Bring your left ribs forward and keep your shoulders away from ears. Hold for 5 Ujjayi breaths. Technique: 14 Drishti: Third Eye Description: Inhale look up with straight arms and straight spine. Technique: 15 Description: Exhale release and straighten your legs. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 2 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 2 - Janu Sirsasana A ( Head to Knee A Pose ) Technique: 16 Description: Vinyasa coming through to sitting. Asana: 3 - Navasana ( Boat Pose ) Series/Group: Primary Benefits/Comments: I love this pose. At first, as a Beginner in Yoga, i was confused and could not perform the asana. Then, after practice off and on in my Hatha Training in College, i was able to perfect the pose. This can be done anytime, for stretching, warm ups, and in your fitness routine. Excellent and Relieves bloating and gas. Tones the kidneys. Helps reduce fat around the waist. Similar to my Sept Talk Radio Show and Podcast, Many stretches can tone the body and aid in slow weight loss. Variation Comments: Full asana Transition Out: Vinyasa to sitting Drishti: Nose Low/High Reps: 3/5 Technique: 1 Drishti: Nose Description: Inhale your legs up straight with your toes and knees together. Feel the thighbones rolling in, toes in heels out and spread your toes. Your toes are positioned at eye level. Keep a soft face and soft smile. Lift your sacral plate toward your navel and your navel toward your sacral plate. We learn to balance on our sit-bones in Navasana and not roll back and rest on the sacral plate. So lift the sacral plate and find the strength and balance of Navasana. Your arms are straight and parallel with the floor. Pull your shoulders down and away from your ears. Engage your bandhas to support a straight spine. Tuck your chin to lengthen out the cervical spine. Hold for 5 Ujjayi breaths. Technique: 2 Description: Exhale cross your ankles. Technique: 3 Drishti: Nose Description: Inhale push yourself up with your arms and bandhas. Your knees are pulled toward your chest and the weight shifts forward. ** Note ** Students often complain that their arms are to short for Take It Up Asana. If this is your mindset, then learn to shorten the body and shift your weight slightly forward. You must understand the engagement of the bandhas and the shifting of the weight forward before lift is achieved in Take It Up Asana. If you study the picture, you'll notice the spine has rounded out and the body has been shortened providing space for lift. Technique: 4 Description: Exhale down. Technique: 5 Description: Repeat sequence 1-4, for a total of 5 repetitions. Technique: 6 Description: On the 5th Navasana, do a Vinyasa entering the next asana from Downward Dog. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 3 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 4 - Padangusthasana ( Foot to Thumb Forward Bend Pose ) Series/Group: Standing Benefits/Comments: Slowly Similar to our Podcast Radio Show, Lose weight with these simple exercises. Tones abdominal organs, aids digestion, stimulates the liver and spleen. Stretches the hamstrings and opens the hips. Variation Comments: Full asana Transition Out: Next Asana Drishti: Nose Low/High Reps: 1/2 Technique: 1 Description: Inhale bend your knees, and hop your feet hip-width apart (8-10 inches). Technique: 2 Description: Exhale your hands to your waist. Technique: 3 Description: Inhale tuck your tailbone, engage Mula Bandha, lift your heart open and, look up and back. Technique: 4 Description: Exhale full forward bend and hook your big toes with two fingers and thumbs. Technique: 5 Drishti: Third Eye Description: Inhale look up with straight arms and spine. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 4 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 4 - Padangusthasana ( Foot to Thumb Forward Bend Pose ) Technique: 6 Drishti: Nose Description: Exhale full forward bend. Forward bends originate from the pelvis. As you move forward tilt your pelvis. Lift Mula Bandha by hollowing out the space below your navel. This action will create lift throughout the entire spine. Take your minds eye to the space between the sternum and the pubic bone. If you have a open spacious abdomen, this will ensure a strong straight spine. Secure your belly to your thighs and roll your femur bones in. If your abdomen does not come close to the thighs bend your knees. Rolling your femur bones (thighbones) in opens up the lower back and keeps integrity in the lower spine. Pull your shoulders away from your ears and allow the heavy head to hang. Let gravity take the weight of your head. Just the weight of the heavy head will create space in the cervical spine. There should be no tension in the head, neck or face. The hook of the toes and the bend of the elbows assist you deeper into this asana, not the hoisting of the shoulders around the ears. Hold for 5 Ujjayi breaths. **Note** The space between the pelvis and the femur bone is what allows our pelvis to tilt forward. Focus and restore this space by bending your knees if needed and get a deep tilt with the pelvis. Otherwise, you will probably hyper-extend your spine around the L4 and L5 area creating anterior compression. This asana is not head to knee! Think about making contact with your abdomen to your upper thighs. Technique: 7 Drishti: Third Eye Description: Inhale look up with straight arms and a straight spine. Move into the next pose, Padahastasana. Technique: 8 Description: Exhale your hands to your waist. Technique: 9 Description: Inhale up with a straight spine using bandhas. Technique: 10 Description: Exhale Samasthiti. Asana: 5 - Padmasana ( Lotus Pose ) Series/Group: Finishing Benefits/Comments: Resting pose with attentiveness. Helps reduce stiffness of the knees and ankles. Tones the spine and abdomen. Amazing how this pose can tone your abs, just remain in a straight spine and back, along with deep breathing. Those with simple postures issues or back problems can use this as Yoga Therapy. Variation Comments: Full asana. Transition Out: Next asana Drishti: Nose Low/High Reps: 1/2 Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 5 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 5 - Padmasana ( Lotus Pose ) Technique: 1 Drishti: Nose Description: Exhale your hands to your knees and place your hands in Jana Mudra (index finger and thumb coming together). Tuck your chin, lengthen your spine, and keep your arms straight. All bandhas are engaged. Hold for 10 Ujjayi breaths. ** Note ** Be aware of your knees. If you have any discomfort, try one of the other variations. Technique: 2 Description: Inhale you head up and enter the next asana. Asana: 6 - Salamba Sarvangasana ( Whole Body Pose ) Series/Group: Finishing Benefits/Comments: In Hatha Class, I use to love this pose the Mother of asanas. Stimulates the thyroid and parathyroid glands in the neck region. Increases circulation of blood and lymphatic fluid. Renews energy and strength. Contraindications: People who have high blood pressure should not do this asana. Variation Comments: Full asana. Most important part is to have your shoulders in close enough where the seventh cervical concaves in and you are not resting on your seventh cervical. The weight should be distributed across the shoulders, upper arms and elbows. If you feel discomfort in the neck, come out of the asana! Transition Out: Next asana Drishti: Nose Low/High Reps: 1/3 Technique: 1 Description: Exhale lie flat on your back and lift your feet over your head to the floor behind you. Interlace your fingers behind your back with the arms straight, elbows securely to the floor (avoid hyper-extending the elbows). Elbows securely to the floor, fingers interlace, start to gently roll your shoulders under. Once your are fully supported on your shoulder points, place your hands flat on your back supporting the lateral muscles that run along either side of the spine. When practicing full shoulders stand your elbows should be in direct line with your shoulders. Jalandhara Bandha is the infrastructure for the cervical spine supporting Salamba Sarvangasana. ** Note ** To avoid overstretching the back of the neck, learn to gently press the center of the back of the skull into the mat, not the base of the back of skull. This action lifts the cervical spine engaging your throat bandha moving you deeper into the shoulders. Once up, allow the front of the shoulders to relax down and the outer arms to rotate out. In full pose, pull the pubic bones away from your navel. Take the time to gently rock side-to-side pulling your shoulders underneath you. Remember this is a shoulder stand, not a seventh cervical stand! If you have not learned to get off the neck (seventh cervical) refer to the variations for further direction. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 6 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 6 - Salamba Sarvangasana ( Whole Body Pose ) Technique: 2 Drishti: Nose Description: Inhale extend your legs up bringing your hips over your shoulders and your chest to your chin. Keep your tailbone lifting and your body perpendicular to the floor. Elbows are placed in line with the shoulders. Engage your bandhas. Hold for 25 Ujjayi breaths. Enter next asana from here. ** Note ** Holding for 25 breaths is what we are working towards. Practice shoulder stand holding for as many breaths as you like until you have built strength and proper alignment. Never force the breath or the posture. Take your time and be patient. Asana: 7 - Surya Namaskara A ( Sun Salute A ) Series/Group: Standing Benefits/Comments: Warms up the body and builds the posture. Variation Comments: Full asana sequence Transition Out: Samasthiti Drishti: Various Low/High Reps: 3/5 Technique: 1 Drishti: Thumbs Description: Inhale sweep your arms over your head and place your hands in prayer. Continue to slide the shoulder blades down your back as you reach through the sides of your body. Avoid hoisting your shoulders around your ears. Mula bandha is engaging, as you direct the flow of breath down expand your lungs from bottom to top and side-to-side. Technique: 2 Description: Exhale full forward bend placing your hands on the floor. Drop the head allowing the weight of the head to lengthen the cervical spine. As you fold forward, hollow out the space below the navel as this will assist in elongating the spine. While maintaining strong straight legs fold deeply enough through the pelvis to create a straight spine. Press your front body onto your legs allowing no light to seep through. This insures integrity of the lower lumbar. Also, make sure your thighbones are rolling slightly inward from the top. Do not roll in from the knees as this will create a knee knock, which is incorrect. To be a bit more detailed about the rolling of the thighbones, which is intended to open the sacred area (sacral plate), think of the top knobs of your thighbones fitting into the joints of your hips. From here, we slightly roll the thighbones inward which spreads the muscles in the lower back. Much of our forward bend ability comes from creating space between the femur and the pelvis. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 7 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 7 - Surya Namaskara A ( Sun Salute A ) Technique: 3 Drishti: Third Eye Description: Inhale look up with straight arms and a straight spine creating space in your abdomen. Technique: 4 Drishti: Nose Description: Exhale jumping back into a plank position staying high with your arms straight. Continue to exhale through the next step. Technique: 5 Drishti: Nose Description: Continuing to exhale, lower down with straight spine, tailbone tucked, navel lifting (Chaturanga Dandasana). Keep your elbows and wrists in alignment with your hands flat on the floor. Hover just above the floor and lift your bandhas. Technique: 6 Drishti: Third Eye Description: Inhale to Upward Dog by rolling over your toes to the tops of your feet. Point your toes, open your heart, lift your chest up, shoulder blades back and down, elbows are pulling in towards your sides, look up and back. Lift your quadriceps and tuck your tailbone as this will protect your lower back. Always remember alignment of the pose is more important than depth of the pose. So in Upward Dog, if straight arms do not support an open chest and shoulders down and back, bend your elbows slightly and squeeze them together. You will feel your chest and shoulders opening. If arms are straight, they are never hyper-extended. ** Note ** Upward Dog opens the front body helping to relieve congestion of the internal organs. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 8 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 7 - Surya Namaskara A ( Sun Salute A ) Technique: 7 Drishti: Towards Navel Description: Exhale to Downward Dog by pushing your hips up and keep your tailbone high. Remember to bend your knees if necessary. Keep your hands flat on the floor, press the knuckles of your index fingers and the mounds of your thumbs into the floor. Fingers are spread and your thumbs are relaxed. In most cases, the lines of your wrist are parallel with the line at the top of your mat. Arms are straight, hands are shoulder width apart as this is preparation for arm balancing. Roll your upper arm bones (humerus) away from each other creating broad shoulders. Drop the head, drishti is navel, this will create space in the cervical spine. In this pose, the energy moves through the armpits to the floor, not through the ribs. Keep your ribs in line with your body. It's important to have an experienced teacher to help you develop this idea of keeping the ribs in the body as you practice Downward Dog. Unless your shoulders are extremely open and you allow the ribs to descend towards the floor, you will end up looking like an old sway backed horse. When a student practices Downward Dog with ribs out of the body, it is usually the student's lack of awareness of Uddiyana Bandha (the diaphragm area) that allows the ribs to fall out of the body towards the floor. Your feet are 6- 8 inches apart with your toes in and heels out. If legs are straight, quadriceps are lifting and thighbones are pressing back. Engage your bandhas. Hold for 5 Ujjayi breaths. Technique: 8 Drishti: Towards Navel Description: Exhale preparing for the jump up; bend the knees, sit bones remain high, and the gaze stays towards the navel. Technique: 9 Drishti: Third Eye Description: Inhale look up, jump up, straight arms, straight spine, space in your belly, gaze third eye. This is one smooth inhale that we ride from the beginning of this transition to the very top. Technique: 10 Description: Exhale into Uttanasana, deep forward bend, drop the head and take your chest towards your knees. Technique: 11 Drishti: Thumbs Description: Inhale up, straight arms and straight spine with your hands in prayer. It's important not to strain the low back if you are coming up with straight legs. A good metaphor to remember is to act as if you have wheels in your hips, not a hinge in your low back bringing you up. Bending the knees is always the best option to learn how to come up as if you had wheels in your hips and not a hinge in your low back. We do not roll up vertebra by vertebra, but we ascend to the top of this transition with a straight spine. This straight spine approach to coming up originates from the bandhas. This is one smooth Ujjayi breath to the top. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 9 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 7 - Surya Namaskara A ( Sun Salute A ) Technique: 12 Description: Exhale to Samasthiti. Asana: 8 - Surya Namaskara B ( Sun Salute B ) Series/Group: Standing Benefits/Comments: Warms up the body and builds the posture. Variation Comments: Full asana Transition Out: Samasthiti Drishti: Various Low/High Reps: 3/5 Technique: 1 Drishti: Thumbs Description: Inhale bend your knees and sweep your arms overhead (Utkatasana). Keep your knees lightly pressing together and your lower back straight. This feels as if you were trying to sit on the edge of a chair and not reaching deeply with your sit bones for the back of the chair. If you were to reach your sit bones to the back of the chair, you would create a deep curve in the low back. This is incorrect, as you want to keep the low back straight. Mula Bandha will support this action. Out of this strong foundation, we lift the chest, pull the shoulders down the back, avoid hoisting the shoulders around the ears, arms are straight, hands in prayer. Lift your biceps towards the ears with your arms straight. Biceps are moving towards your ears, as this is the motion that lifts our chest up towards the ceiling. Remember this is only a motion which lifts the chest. It is more important to have hands in prayer with straight arms, than to have the biceps besides the ears. Don't compromise the alignment of the pose for depth. Engage your bandhas. Technique: 2 Description: Exhale swan dive your arms to a full forward bend. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 10 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 8 - Surya Namaskara B ( Sun Salute B ) Technique: 3 Drishti: Third Eye Description: Inhale look up with straight arms and a straight spine, creating space in your belly. Technique: 4 Description: Exhale jumping or stepping back into a plank position staying high with your arms straight. Continue to exhale through the next step. Technique: 5 Drishti: Nose Description: Continuing to exhale, lower down with straight spine, tailbone tucked, navel lifting (Chaturanga Dandasana). Keep your elbows and wrists in alignment with your hands flat on the floor. Hover just above the floor and lift your bandhas. Technique: 6 Drishti: Third Eye Description: Inhale to Upward Dog by rolling over your toes to the tops of your feet. Point your toes, open your heart, lift your chest up, tuck your tailbone, lift your quadriceps, while looking up and back. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 11 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 8 - Surya Namaskara B ( Sun Salute B ) Technique: 7 Drishti: Towards Navel Description: Exhale to Downward Dog by pushing your hips up and keep your sit bones high. Remember to bend your knees if necessary. Keep your hands flat on the floor, push the knuckles of your index fingers and the mounds of your thumbs into the floor. Fingers are spread and your thumbs are relaxed. In most cases, the lines of your wrist are parallel with the line at the top of your mat. Arms are straight, hands are shoulder width apart as this is preparation for arm balancing. Open your shoulders, drop the head, drishti is navel as this will create space in the cervical spine. In this pose, the energy moves through the armpits to the floor, not through the ribs. Keep your ribs in line with your body. It's important to have an experienced teacher to help you develop this idea of keeping the ribs in the body as you practice Downward Dog. Unless your shoulders are extremely open and you allow the ribs to descend towards the floor, you will look like a sway back horse. When a student practices Downward Dog with ribs out of the body, it is usually the student's lack of awareness of Uddiyana Bandha that allows the ribs to fall out of the body towards the floor. It is also our experience that a student is going for extreme depth when the upper thoracic sways instead of paying attention to proper alignment. Your feet are 6-8 inches apart with your toes in and heels out. If legs are straight, quadriceps are lifting. Engage your bandhas. Hold for 5 Ujjayi breaths. Technique: 8 Description: Inhale place your left foot flat at a 45-degree angle, step your right foot forward, place your right knee over your right ankle, and bring your arms overhead, hands in prayer. Keep your back leg strong and straight. All four points of your foot are on the floor. This means the arch of your left foot is lifting, relieving the knee of any undue pressure. Bump your left hip forward, your right hip back, as to square the hips. Keep your right knee directly over your right ankle and bump your left shoulder square with your right shoulder. In Virabhadrasana A, you begin to shift the weight from the torso to the back leg. To do this properly, you tuck your tailbone, draw your navel in and shift your weight back starting from the pelvis. The energy then moves from this strong foundation up through the spine creating a beautiful constant curve from tailbone to top of head. Don't collapse your neck. From our experience, this is one of the hardest inhales in the Surya Namaskara series. As you learn the sequence of this posture correctly, it will become more fluid and you will be able to generate an inhale that will last to the very top. Technique: 9 Description: Exhale your hands to floor into a plank position staying high with your arms straight. Continue to exhale through the next step. Technique: 10 Drishti: Nose Description: Continuing to exhale, lower down with straight spine, tailbone tucked, navel lifting (Chaturanga Dandasana). Keep your elbows and wrists in alignment with your hands flat on the floor. Hover just above the floor and lift your bandhas. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 12 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 8 - Surya Namaskara B ( Sun Salute B ) Technique: 11 Drishti: Third Eye Description: Inhale to Upward Dog by rolling over your toes to the tops of your feet. Point your toes, open your heart, lift your chest up, tuck your tailbone, lift your quadriceps, while looking up and back. Technique: 12 Drishti: Towards Navel Description: Exhale to Downward Dog by pushing your hips up and keep your sit bones high. Remember to bend your knees if necessary. Keep your hands flat on the floor, push the knuckles of your index fingers and the mounds of your thumbs into the floor. Fingers are spread and your thumbs are relaxed. Engage your bandhas. Hold for 5 Ujjayi breaths. Technique: 13 Description: Inhale place your right foot flat at a 45-degree angle, step your left foot forward, place your left knee over your left ankle, and bring your arms overhead, hands in prayer. Keep your back leg strong and straight. All four points of your foot are on the floor. This means the arch of your right foot is lifting, relieving the knee of any undue pressure. Bump your right hip forward, your left hip back, as to square the hips. Keep your left knee directly over your left ankle and bump your right shoulder square with your left shoulder. In Virabhadrasana A, you begin to shift the weight from the torso to the back leg. Tuck your tailbone, draw your navel in and shift your weight back starting from the pelvis. Technique: 14 Description: Exhale your hands to floor into a plank position staying high with your arms straight. Continue to exhale through the next step. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 13 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 8 - Surya Namaskara B ( Sun Salute B ) Technique: 15 Drishti: Nose Description: Continuing to exhale, lower down with straight spine, tailbone tucked, navel lifting (Chaturanga Dandasana). Keep your elbows and wrists in alignment with your hands flat on the floor. Hover just above the floor and lift your bandhas. Technique: 16 Drishti: Toward Navel Description: Exhale to Downward Dog by pushing your hips up and keep your sit bones high. Remember to bend your knees if necessary. Keep your hands flat on the floor, push the knuckles of your index fingers and the mounds of your thumbs into the floor. Fingers are spread and your thumbs are relaxed. Engage your bandhas. Hold for 5 Ujjayi breaths. Technique: 17 Drishti: Toward Navel Description: Exhale preparing for the jump up; bend the knees, sit bones remain high, and the gaze stays towards the navel. Technique: 18 Drishti: Third Eye Description: Inhale look up, jump up, straight arms, straight spine, space in your belly, gaze third eye. This is one smooth inhale that we ride from the beginning of this transition to the very top. Technique: 19 Description: Exhale into Uttanasana, deep forward bend, drop the head and take your chest towards your knees. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 14 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 8 - Surya Namaskara B ( Sun Salute B ) Technique: 20 Drishti: Thumbs Description: Inhale coming up through your hips, bend your knees, and sweep your arms overhead (Utkatasana). Keep your shoulders back and down. Engage your bandhas. Technique: 21 Description: Exhale Samasthiti. Asana: 9 - Utthita Trikonasana ( Extended Triangle Pose ) Series/Group: Standing Benefits/Comments: Strengthens legs, feet, ankles, knees and chest. Opens tight hips and stretches the lateral muscles along the spine. Variation Comments: Full asana Transition Out: Samasthiti Drishti: Hand Low/High Reps: 1/1 Technique: 1 Description: Inhale bend your knees and jump or step your right foot back with your arms extended parallel to the floor. Hips are open to the long edge of your mat. Feet are one leg length apart and your right heel runs a direct line to the arch of your left foot. Your right foot points directly to the back of your mat and the left foot turns in 45-degrees. Technique: 2 Drishti: Hand Description: Exhale shift through the hips by tilting your pelvis forward and to the side. Reaching the right hand out first and then down to your right toe clasping it with two fingers and thumb. Your left hip comes slightly around and the crease between the left thigh and hip deepens. Extend the left arm up to the sky. Your shoulder blades slide down your back, keep your neck long, tuck in your chin, and there is a slight rotation of your left ribs towards the sky. Feel the lateral muscles that run along your spine lengthening. Create space in your spine from your tailbone to the top of your head. We are trying to create a straight spine which runs parallel to the floor. This comes by way of correct positioning of the pelvis. Avoid arching your spine. For this to happen there has to be a movement through the hips, where the left hip pushes to the back of the mat and rotates slightly forward to the long edge of the mat. There is a deep crease forming at the right hip and a straight spine extends out of this foundation. If you were against a wall, your shoulders and tailbone would be touching the wall. Engage Mula Bandha Hold for 5 Ujjayi breaths. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 15 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 9 - Utthita Trikonasana ( Extended Triangle Pose ) Technique: 3 Description: Inhale come up slowly with straight arms and straight spine. Technique: 4 Drishti: Hand Description: Exhale switch your feet and move into the pose left side. Remember, it's a shift through the hips that takes you into pose and not an arching of the spine. Imagine your spine, tailbone to top of head, parallel to the floor and your shoulders and hips touching the wall. Extend your right arm up to the sky. Your shoulders roll back, keep your neck long, tuck in your chin, and slightly rotate your torso. You should feel the lateral muscles along your spine lengthening. If you were against a wall, you shoulders and tailbone would be touching the wall. This is to say, that your left shoulder, left rib, and left leg are all in the same line. Hold for 5 Ujjayi breaths. Technique: 5 Description: Inhale come up slowly with straight arms and straight spine. Asana: 10 - Parivritta Trikonasana ( Revolved Triangle Pose ) Series/Group: Standing Benefits/Comments: Strengthens thigh, hip, calf and hamstring muscles. Opens the chest and tight hips. Stretches the lateral muscles along the spine. Variation Comments: Variation with shin Transition Out: Samasthiti Drishti: Hand Low/High Reps: 1/1 Technique: 1 Description: Inhale your left arm up and right arm down. Turn your right foot straight towards the back of the mat. Turn your left foot at a 45- degree angle and square your hips. We start in this position with the hips square, tailbone tucked, and navel in. Neglected muscles in the hips or injured knee can prevent you from squaring your hips. The best way to release the knee and your hip is to readjust your feet where you have about 2-3 inches between your heels and a 25-35 degree angle with your back left foot. Traditionally, the distance between the feet is one of your leg lengths apart, but it is also appropriate to modify by stepping your feet closer together. Please see the reference asanas for examples. Technique: 2 Description: Exhale take your left hand to your right shin and keep hips square. Tuck your chin. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 16 of 17
    • LDM Yoga University Teacher LDM Session aids Part I. Comments Added by Dr Moore, can aid Podcast Listeners and Students. Asana: 10 - Parivritta Trikonasana ( Revolved Triangle Pose ) Technique: 3 Drishti: Hand Description: Inhale your right arm up and twist from you waist. Keep the sacral plate flat. This is a spinal twist, not a hip torque. You want to create a tabletop with the sacral area so that you place a hot cup of tea here throughout the pose. Tuck your chin to keep your cervical spin strong and straight. Hold for 5 Ujjayi breaths. ** Note ** If you have sacroiliac joint or hip problems, we do recommend you take your left hip with you. Therefore, your sacral plate will not be creating a tabletop. Technique: 4 Description: Inhale coming up slowly. Take your left arm up and right arm down. Technique: 5 Description: Exhale switch you feet, right arm up, left arm down to prepare for left side. Technique: 6 Description: Inhale square your hips, tuck your tailbone, and pull your navel in. Technique: 7 Description: Exhale take your right hand to your left shin and keep hips square. Tuck your chin. Technique: 8 Drishti: Hand Description: Inhale your left arm up and twist from you waist. Keep the sacral plate flat. Tuck your chin to keep your cervical spin strong and straight. Hold for 5 Ujjayi breaths. Technique: 9 Description: Inhale coming up slowly to center. Technique: 10 Description: Exhale back foot to front foot. Samasthiti. Printed: 9/22/2008 6:04 AM Created by yGuide® Yoga Software Page 17 of 17