three dog yoga teacher training asana alignment, action and possibility

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Carmella Harper
5 years ago
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1 three dog yoga teacher training asana alignment, action and possibility

2 three dog yoga master sequence vinyasa integration series awakening series child s pose (supta baddha konasana, hips on block, supported fish, savasana or seated meditation / stretching) //sun salutation a mountain pose > forward fold > halfway lift > chaturanga > upward-facing dog > downward-facing dog (one to three s) > walk or hop forward > halfway lift > forward fold (cat-cow, thread-the-needle / twisting child s pose) downward-facing dog (plank, half series, three-legged dog, twisting dog, knee-ins, lunges) ragdoll mountain pose samasthiti OM //sun salutation b (from forward fold) utkatasana > forward fold > halfway lift > chaturanga > upward-facing dog > downward-facing dog > step right foot forward, warrior 1 (ostrich) > chaturanga > upward-facing dog > downward-facing dog > step left foot forward, warrior 1 (ostrich) > chaturanga > upward-facing dog > downward-facing dog* //sun salutation b (variation) (from downward-facing dog), step right foot forward, warrior 1 > warrior 2 > reverse warrior > chaturanga > upward-facing dog > downward-facing dog > step left foot forward, warrior 1 > warrior 2 > reverse warrior > chaturanga > upward-facing dog > downward-facing dog (one to three s) > walk or hop forward > halfway lift > forward fold *stay in downward-facing dog after final sun b 2

3 three dog yoga master sequence standing poses vitality series equanimity series series flipped dog + variations side plank + variations revolved side plank wild thing eagle triangle standing leg raise front + side airplane / warrior 3 straddle straddle split straddle squat + variation crescent lunge revolved crescent lunge reverse revolved crescent half moon crescent moon + variation revolved half moon standing split pyramid revolved triangle side angle warrior bird of paradise twisting chair gorilla + variations low squat dancer / standing bow standing / flying pigeon tree crow side crow tripod headstand handstand leapfrog + variation dancing monkey + variation 3

4 three dog yoga master sequence floor poses igniting series opening series releasing series sphinx cobra locust bow half frog low lunge king arthur pose straddle lunges half / full monkey god one-legged seated forward fold seated twist seated forward fold half camel camel hero bridge wheel supta baddha konasana stabilizing series belly-twisting pose scissor lifts 30 / 60 lifts abdominal twists / bicycles curl and reach / eagle crunches boat + variations super pigeon super pigeon twist inclined plank / tabletop fish rejuvenation series pigeon seated pigeon / seated cradle the baby three-legged table double pigeon / seated cow face pose reclined lunge reclined pigeon reclined cradle-the-baby reclined cow face pose reclined hand-to-toe frog seated straddle baddha konasana / seated butterfly hips on block shoulder stand plow deaf man s pose headstand surrender to gravity reclining twists happy baby savasana 4

5 power 60 standard sequence integration series equanimity series opening series child s pose downward-facing dog ragdoll mountain pose + samasthiti + OM eagle dancer / standing bow tree pigeon frog releasing series series awakening series sun salutation a four times in flow sun salutation b once with holds; twice in flow sun salutation b + variation once with holds in warrior 2 + reverse vitality series flipped dog + variation side plank crescent lunge revolved crescent lunge side angle warrior twisting chair gorilla + variations crow triangle straddle pyramid seated forward fold inclined plank / tabletop rejuvenation series hips on block igniting series locust bow bridge wheel supta baddha konasana surrender to gravity reclining twists happy baby savasana stabilizing series scissor lifts 30 / 60 lifts abdominal twists / bicycles boat 5

6 child s pose (utthita) balasana 6

7 cat chakravakasana 7

8 cow chakravakasana 8

9 twisting child s pose (half knot) parsva balasana 9

10 downward-facing dog adho mukha svanasana 10

11 three-legged dog eka pada adho mukha svanasana 11

12 knee-to-nose variations dandasana (variations) 12

13 twisting dog parsva adho mukha svanasana 13

14 plank kumbhakasana 14

15 ragdoll uttanasana 15

16 mountain pose tadasana 16

17 samasthiti even standing pose 17

18 forward fold uttanasana 18

19 halfway lift ardha uttanasana 19

20 chaturanga dandasana low push up 20

21 upward-facing dog urdhva mukha svanasana 21

22 utkatasana chair pose 22

23 warrior 1 virabhadrasana ekam 23

24 ostrich virabhadrasana (variation) 24

25 warrior 2 virabhadrasana dve 25

26 reverse warrior viparita virabhadrasana 26

27 flipped dog urdhva dhanurasana (variation) 27

28 side plank vasisthasana 28

29 revolved side plank parivrtta vasisthasana 29

30 wild thing camatkarasana 30

31 crescent lunge anjaneyasana 31

32 revolved crescent lunge parivrtta anjaneyasana 32

33 reverse revolved crescent viparita parivrtta anjaneyasana 33

34 side angle warrior utthita parsvakonasana 34

35 bird of paradise svarga dvijasana 35

36 twisting chair parivrtta utkatasana 36

37 gorilla variations padangusthasana / padahastasana 37

38 squat malasana 38

39 crow bakasana 39

40 side crow parivrtta bakasana 40

41 tripod headstand sirsasana dve 41

42 handstand adho mukha vrksasana 42

43 leapfrog adho mukha vrksasana (variation) 43

44 dancing monkey anjaneyasana (variation) 44

45 eagle garudasana 45

46 standing leg raise (front / side) utthita padahastasana 46

47 airplane / warrior 3 dekasana / virabhadrasana treeni 47

48 half moon ardha chandrasana 48

49 crescent moon anjaneyasana (variation) 49

50 revolved half moon parivrtta ardha chandrasana 50

51 standing split eka pada uttanasana 51

52 dancer / standing bow natarajasana 52

53 standing pigeon eka pada kapotasana 53

54 flying pigeon eka pada kapotasana 54

55 tree vrksasana 55

56 triangle trikonasana 56

57 straddle prasarita padottanasana 57

58 straddle split samakonasana 58

59 straddle squat malasana (variation) 59

60 pyramid parsvottanasana 60

61 revolved triangle parivrtta trikonasana 61

Supplementary Data. Supplementary Table 1. Detailed Description of 11 Unique Yoga Asana Classes Held Each Week of the 12-Week Intervention

Supplementary Data. Supplementary Table 1. Detailed Description of 11 Unique Yoga Asana Classes Held Each Week of the 12-Week Intervention Supplementary Data Held Each Week of the 12-Week Intervention Each class was 90 min, with approximately 60 min of Iyengar yoga postures, a transition from the posture section to the breathing section of