200hr Yoga teacher training 2014 excerpt Yoga and Integrative Medicine Institute course manual

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1 200hr Yoga teacher training 2014 excerpt Yoga and Integrative Medicine Institute course manual Yoga and Integrative Medicine Institute Celia Roberts

2 CONTENTS CHAPTER ONE: History of Yoga 1.1 Definition of Yoga (Lakshinam of Yoga) 1.2 Yoga Philosophy Introduction 1.3 The Vedas 1.4 The Upanishads 1.5 Classical Yoga: Sutras of Patanjali 1.6 Different forms of Yoga: Jnana, Bhakti, Bhakti, Raja 1.7 Famous teachings 1.8 The Eight Limbs of Yoga (as described in the Yoga Sutras) CHAPTER TWO: An Introduction to Sanskrit 2.1 An Introduction to Sanskrit 2.2 Sanskrit Pronunciation 2.3 The Five Mouth Positions 2.4 Sankrit Pronunciation Key 2.5 Why is pronunciation so important in Sanskrit? CHAPTER THREE: Yoga Philosophy 3.1 Yoga of the Vedas and Upanishads 3.2 The Bhagavad Gita 3.3 The History of Traditional Hatha Yoga CHAPTER FOUR: Anatomy & Physiology 4.1 Yoga, an Integrative approach. 4.2 Key Facts of Yoga as a Therapy 4.3 Skeletal Muscle 4.4 Movement 4.5 Muscle Contraction 4.6 Joints 4.7 Describing Movement 4.8 Shoulder Girdle and Joint 4.9 The Elbow Hip Joint 4.11 The Knee Joint 4.12 Neck and Spine 4.13 Muscles Used in Each Asana 4.14 Human Physiology and the Chakras CHAPTER FIVE: Asana Techniques

3 5.1 Purpose of true Asana 5.2 Asana and the Physical Body 5.3 Asana and Pranic body 5.4 Effect of Asana on Mind and Nervous System 5.5 Ideal Daily practice 5.6 Yoga Practice to achieve sattvic states of mind CHAPTER SIX: Teaching Techniques 6.1 The Virtues of Yoga Teaching 6.2 Factors to consider in Teaching 6.3 The Art of Adjustment Principles that Lead To the Execution of Proper Corrective Actions in Yoga 6.4 Adjustments Why Assisting and Adjusting is Needed in the Practice of Yoga 6.5 Adjustments Teaching and Correcting Yoga Practices through Speech and One s Voice 6.6 Adjustments The Impact of Eye Contact in the Adjustment of Yoga Poses 6.7 Adjustments Adjustments through Touch 6.8 Different Methods of Teaching Yoga CHAPTER SEVEN: Yogic Metaphysics 7.1 Chakras 7.2 Nadis 7.3 Kundalini 7.4 Bandhas 7.5 Mudras 7.6 Marmas CHAPTER EIGHT: Emotional Anatomy 8.1 Emotional Anatomy 8.2 Sensitivity 8.3 Mind-Body Medicine CHAPTER NINE: Pranayama 9.1 Prana 9.2 Pranayama Introduction 9.3 Yogic Breathing 9.4 Breath Ratios 9.5 The 5 Pranas CHAPTER TEN: Meditation & Samadhi 10.1 Meditation Introduction 10.2 Pratyahara 10.3 Dharana (Concentration)

4 10.4 Dhyana (Meditation) 10.5 Samadhi (Absorption) CHAPTER ELEVEN: Sanskrit Glossary Appendix 1: Reflection Activities Chapter 6 Assignment on Teaching Techniques Appendix 2 Home Practice Sequences Practice Sequence 1 Practice Sequence 2 Practice Sequence 3 Practice Sequence 4 REFERENCES

5 1.6 Different forms of Yoga: Jnana, Bhakti, Bhakti, Raja The four traditional schools of Yoga identified in Bhagvad Gita and the other Sanskrit literature include Raja Yoga, Karma Yoga, Bhakti Yoga and Jnana Yoga. Generally, Yoga practitioners combine these four traditional forms of Yoga in their practice even as one focuses on their predisposition in balancing the different Yoga forms. These four forms of Yoga are based on different personality types. Jnana Yoga is best suited to the reflective, quiet and the thoughtful person who enjoys the solitude. The technique employed in this form of Yoga is basically contemplation, meditation and mental prayer. Many Jnana Yogis practice another type of Yoga by way of preparation of Jnana Yoga, which is known as the Hatha Yoga. This is what comes to mind when most westerners see the term Yoga. The object of Hatha Yoga is to allow one to achieve a sense of bodilessness, that is, to suppress all conscious sensation. Usually there are breathing exercises, along with stretching and special postures. The goal is to eliminate all distractions so that one can allow his mind to undistracted, relaxed state. Many westerners find this practice an end in itself, so Hatha Yoga courses are quite popular. To the real Jnana Yogi however, Hatha Yoga is merely the preamble to meditation. Bhakti Yoga is for the emotional type. This type of Yoga has nothing to do with meditation but enables the Yogi to achieve the union with Brahman through love. Love is expressed in the devotion to Gods as well as loving relationship with one s peers. The notion of fraternal charity or love of neighbours is clearly evidenced in this form of Yoga. Karma Yoga is for the person not inclined to long periods in mental prayer, or who is not necessarily the emotional type, but who is what might be called an activist, one who is happiest when doing something concrete, there is Karma Yoga. The Karma Yogi seeks union and liberation through the performance of good deeds. Deeds or actions are performed without any expectation or attachment to the outcome. Caring for those in need, protecting the helpless, providing food and shelter to the homeless are some of the ways sought to attain liberation. Raja yoga. The fourth type of Yoga is not for everyone. This Yoga is Raja Yoga or the royal way. This type of spirituality is embraced primarily by mystics and holy men. It appeals to the kind of person who is daring and willing to go to extremes in the pursuit of yogic union. In some ways like Jnana Yoga, involving mental concentration techniques, Raja Yoga demands the development of unusual powers of psychic control and great detachment from physical limitations (Boraks, pp.25-27).

6 1.7 Famous teachings Yoga is not a single coherent system. Since Hatha Yoga has been evolving and growing over years, there are almost as many different forms of Hatha Yoga as the distinguished Yoga teachers, each professing their unique form of Yoga. For example some of the popular forms of Yoga today include Anusara Yoga (developed by American Yogi John Friend in 1997), Ashtanga Yoga (an ancient form of Yoga popularized by Pattabhi Jois in the West in 1970s), Bikram Yoga (popularized in the West by Bikram Choudhary 30 years ago), Viniyoga (founded by Father of Modern Yoga, Krishnamarcharya), Vinyasa Yoga, Restorative Yoga, Hot Yoga, and Iyengar Yoga, popularized by B.K.S Iyengar among several others. Learning Different Styles of Yoga There are many styles of yoga in which one can choose to specialize in, although they may vary in forms, and on the way they are done, all types still lead to bringing forth an inner state of well-being and peace. Some yoga styles can be vigorous, give attention to detail, healing and enlightenment. Hatha Yoga Hatha yoga is a kind of yoga that deals with the physical body its care, strength, well-being, strength and health. This focuses on mental and physical building exercises primarily described in the three texts of India. Traditionally, hatha yoga is a holistic path, including postures (asana), disciplines, gestures (mudra), procedures (shaktiya), meditation, and breathing (pranayama). Those who have studied and practiced this ancient Yoga realize that there are many specific benefits of Hatha Yoga. One main advantage comes from a pillar of this style breathing. Controlled breathing can improve the flow of oxygen throughout the body and ultimately the functioning of the different bodily organs. Even contemporary medical science agrees here. Hatha Yoga is also said to alleviate stress and thus fight off many stress related illnesses. It relaxes the body. It brings down body temperature and regulates the heart rate. Hatha Yoga can also fight depression and anxiety. And finally, it helps the person stay more focused for meditation and ultimately achieve enlightenment. Of course, the ability to focus better helps everybody in day-to-day work as well. Hatha yoga is also recognized for its stress-reducing practice and most forms of yoga practiced in the West with asanas or postures fall under this banner. Interestingly, the Yoga asanas and all styles that have been popularised and described below in more detail are mostly Hatha Yoga, though most students do not know this. Chief concerns Hatha yoga is focused in attaining samādhi in which hatha yoga is classified as asana, pratyahara, pranayama, dhyana, dharana and samādhi. One important part of practicing hatha yoga is the awakening of Kundalini.

7 Physical Concerns: Some signs of success in practicing this kind of yoga are: having a cheerful face, having tone externally and internally, having bright eyes, having a sense of well-being, having steadiness of mind, good flow of prana and purification of nadis. Ashtanga Yoga As originated from the sequential postures by recent yoga master K. Pattabhi Jois, this yoga style is based on a six series practice of asana that increases in difficulty, making the students to work at their own pace. Ashtanga yoga comprises of four main parts: an opening sequence which is a series of standing asanas, a back-bending sequence, a set of inverted asanas or finishing sequence and ends with savasana. Iyengar Yoga Iyengar Yoga, named after its developer B. K. S. Iyengar, is a yoga style focused towards the development of strength, mobility and stability gained through the asanas. In Iyengar yoga, poses are typically held at a much longer time than in other yoga practices. This is done so that the practitioners can pay more attention to the skeletal and muscular alignment this system demands. Iyengar yoga emphasizes on detail, alignment and precision in the performance of asana (posture) and pranayama (breath control). This type of yoga needs the use of different kinds of props such as chairs, belts, blankets and blocks. Such props are utilized so as to accommodate special needs such as structural imbalances or injuries. Viniyoga Viniyoga is a transformative and empowering practice designed to constantly evolve in different levels such as physical, mental and emotional aspects of life. This gentle practice is designed to have a synchronized breathing as determined by the needs of the student or practitioner. In a strict sense, it is considered as a method to which one develop an integrated practice for one s needs as they change and grow, and one practices without pain, developing their practice in incremental steps to achieve their goal. Practicing Viniyoga may include pranayama, asana, meditation and chanting. This yoga style is adaptable to the practitioner s needs making it available to people suffering from physical limitations. Bikram Yoga Bikram yoga is a yoga style which allows the practitioner to sweat in a heavily heated room. This yoga style uses a repetitive series of 26 postures. Kundalini Yoga Kundalini yoga is described as a branch influenced by Shakta and Tantra schools of Hinduism. It consists of passive and active asana-based meditations, kriyas and pranayama targeting the whole body system. These in turn develop spiritual strength and awareness. Kundalini Yoga arouses the sleeping kundalini shakti or life force from its coiled base through the 6 chakras

8 or energy points in the body. Its main goal is for the practitioners to achieve ones total creative potential. Asanas are done with specific breathing technique that improves the effects of the poses with the result of freeing energy specifically to the lower body and allowing the energy to move upwards. 1.8 The Eight Limbs of Yoga (as described in the Yoga Sutras) According to the commentaries on the Yoga Sutra, Chapter 1 or the first pada of the text has to do with gaining a correct understanding of concentration (Samadhi). Chapter 2, or the second pada has to do with the meditative practices (sadhana) needed to prepare the yogin for the cultivation of concentration. Chapter 3 or the third pada has to do with extraordinary cognitive capacities (vibhutis) that arise from pursuing the higher levels of yogic concentration. Chapter 4 (the final pada) provides an overall summary of what has gone before focusing on the nature of individual awareness (chitta), different sorts of karma, the reality of a single existing world, and some concluding comments about liberation, ending in the final liberation. Chapter 2 of the Yoga Sutra sets forth the famous eight limbs or the eight fold path of the Yoga Practice. The first five stages of Yoga practice include behavioral restraints (Yama), purificatory ritual observances (Niyama), correct meditation postures (asana), appropriate breathing practices (Pranayama), and sense withdrawal exercises (Pratyahara). The final three limbs include spatial fixation on the object of meditation (Dharana), even temporal flow regarding the object of meditation (Dhyana), and cultivation of one-pointed concentration that is Samadhi (Gordon White, pp.78-79). Patanjali s eight fold path of Yoga offers guidelines for a meaningful and purposeful life. The eight limbs of the Yoga system are briefly described below (Suman, pp.22-26). Yama: It means abstention and restraint and they go on to deal with universal moral commandments. They are the ethical standards to be observed by the Yoga practitioners that focus on their behavior and how one conducts his or her life. Some of the vices like stealing, greed and lust must be abstained from. The harmonious development of the body, mind and soul can be obtained through the eight limbs of Yoga, while moral conduct, truthfulness, non-covetousness are the essential ingredients to reach a higher level of consciousness. Yamas can be best understood as the golden rule: Do unto others as you would have them done unto you. The five yamas are: Ahimsa: Non-violence, that is not to hurt any creature mentally or physically or through mind, speech and action. Satya: Truthfulness, the presentation of matter as perceived with the help of sense organs.

9 Asteya: Non-stealing, meaning not to covet and acquire physically, mentally or by speech others possessions. Brahmacharya: Continence, or moderation in sex between married couples. Aparigraha: Non-acquisitiveness, meaning abandoning wealth and means of sensual pleasure. Niyama: This is the second limb which has to do with self-discipline and spiritual observances. Regularly attending worship in monastic, temple or church services, developing your personal meditation practices are some of the examples of niyamas. It leads to the development of devotion, purity, studiousness, contentment, and discipline. The five niyamas are as follows: Sauch: Cleanliness, that is, external and internal purification of the body and the mind. Santosh: Contentment, that is, a state of mind by which one lives happily and satisfied in congenial or uncongenial atmosphere. Tapas: Austerity or penance which is the conquest of all desires or sensual pleasures by practicing purity in thought, speech and action. Swadhyaya: Study of sacred scriptures and of one s self. It means exchange of one s thoughts in order to secure purity in thought and accomplish knowledge. Ishwara Pranidhana: Surrender to the divine or a higher consciousness. Often also referred to as having pure devotion and surrendering all actions towards a higher consciousness. Asana: Asanas are the postures prescribed in Yoga. It is the third limb. In the yogic view, the body is the temple in which the spirit resides, the care of which is an important stage of our spiritual growth. Through the practice of asanas, we develop the habit of discipline and the ability to concentrate, both of which are necessary for meditation. Pranayama: Generally translated as breath control, this fourth limb consists of techniques designed to gain mastery over the respiratory process while recognizing the connection between the breath, the mind and the emotions. As implied by the literal translation of pranayama life force extension yogis believe that it not only rejuvenates the body but also actually extends life itself. Pranayama can be practiced as an isolated technique or integrated into a daily Yoga routine. Pratyahara: It means sense withdrawal or turning the senses inward and withdrawing them from external objects. It is the discipline of the senses whereby the extroversion of the sense organs due their hankering after worldly objects has to be restrained. It is essential to practice pratyahara for achieving the three meditative stages of dharana, dhyana, and Samadhi.

10 Dharana: Dharana is concentration or fixing the mind on one object at a place or point. In other words, you have to focus the pure mind on your personal deity or on the individual self. The practice of dharana helps the mind to focus and concentrate on a particular object. The last three limbs of Ashtanga Yoga are the three essential stages of meditation. Dharana involves developing and extending our powers of concentration. This consists of various ways of directing and controlling our attention and mind-fixing skills such as concentration on the chakras or turning inwards. Dhyana: Dhayana, meaning meditation, saves the mind from dissipation, and takes it to the realm of peace and perfection. It awakens the slumbering energies of the mind. As you continue to meditate, the mind becomes pure; the old samskaras are dissolved; and the mind becomes free from impurities. You then progress from the unconscious to the subconscious state; from subconscious to the super conscious state, that is, the state of Samadhi. Samadhi: Samadhi means merging with the universal consciousness. Samadhi or total absorption is the ability to become one with the true self, and merge into the object of concentration. In this state of mind, the perceiver and the object of perception unite through the very act of perception a true unity of all thought and action. This is the culmination of all yogic endeavors the ultimate Yoga or the connection between the individual and the universal soul. Patanjali s Yoga Sutra categorizes and grades the levels of Samadhi in the first chapter. Samprajnata Samadhi or distinguished contemplation Asamprajnata Samadhi or non-distinguished contemplation Savitarka Samadhi or deliberate absorption Nirvitarka Samadhi or non-deliberate Samadhi Savichara Samadhi or reflective meditation Nirvichara Samadhi or non-reflective meditation Sabija Samadhi where the mind continues to carry seeds of earthly impressions Nirbija Samadhi where each seed of earthly impressions has been removed For the full manual and further reading go to

Yoga Essentials WORKSHOP 1 8 LIMBS

Yoga Essentials WORKSHOP 1 8 LIMBS What is Yoga? Union - of the the body, breath & mind > union with the universe What happens when this is achieved - stillness, clarity, samadhi Yoga chitta vritti nirodha