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Yoga Therapy and Vinyasa Flow


yoga teacher training in rishikesh

Yoga Therapy:

Yoga therapy is a side-benefit or by-product of yoga as a whole, and has become a field unto its own. It is the use of yogic techniques to prevent, treat, and cure various ailments. It is preventative – by balancing and harmonizing the body as a whole (not just the physical body, but the pranic body and mind as well) disease is much less likely to take hold. It is curative – it can treat and even cure many diseases with a psychosomatic and/or physiological component. It is holistic – it treats the patient as a whole, rather than just an isolated symptom, as in allopathic medicine. It is integrated – it works on the pancha kosha (5 sheaths) of the body, instead of just treating the physical manifestation of an illness. It is complete – it attempts to find the root cause of an issue and eliminate it rather than just suppressing the symptoms. It is natural – it recognizes that health is the body’s natural state, and seeks to eliminate blockages caused by non-accordance with natural principles. There are no side effects, when practiced correctly, as opposed to the many side effects that can arise from allopathic medicine. Techniques such as meditation, relaxation, yogic diet, change of lifestyle, asana, pranayama, and yogic counseling are integrated to address the patient’s needs on all levels.

 

Shivananda Yoga:

OM’s and mantra
Eye exercises – inhale up, exhale down x5; exhale left, inhale center, exhale right x5; inhale diagonally up, exhale diagonally down x5; right down left up x5, opposite direction x5
Neck exercises – – inhale up, exhale down x5; exhale left, inhale center, exhale right x5; rotate in one direction a few times, rotate in opposite direction

10 sun salutations, classical style
Headstand – Sirshasana

Shoulder stand – Sarvangasana

Plough pose – Halasana

Fish pose – Matsyasana

Forward bend – Paschimotthanasana

Cobra pose – Bhujangasana

Locust pose – Salabhasana

Bow pose – Dhanurasana

Spinal twist – Ardha Matsyendrasana

Crow pose – Kakasana (or peacock, for more advanced students)

Hands to feet pose – Padahastasana

Triangle pose – Trikonasana
Shavasana

OM’s and mantra

Each asana is held for a few minutes, with shavasana in between poses for the same duration as the pose, time permitting, but the ratio can be modified. Counter poses like purvottasana, or variations like deaf man’s pose, can be added in between.

Hatha Vinyasa:

Utilizes hatha asana with vinyasa in between (chaturanga, up-dog, down-dog) to link the poses together into a more dynamic set than they would be in isolation. Movement from one asana to the next is accompanied by inhale or exhale, so the set is linked with the breath. Poses are held for longer compared to vinyasa flow.
Effects: Activates the body and mind, removes laziness, increases heart rate and circulation to remove toxins from the blood, activates sympathetic nervous system and digestive system, brings strength, stamina, and flexibility.

Sample lesson plan:

OM’s and mantra
5 sun salutations
Vinyasa to warrior 1 right side, hold 2 minutes
Vinyasa to warrior 1 left side, hold 2 minutes
Vinyasa to warrior 2 right side, hold 2 minutes
Extended side angle right side, 2 minutes
Triangle right side, 2 minutes
Vinyasa to warrior 2 left side, hold 2 minutes
Extended side angle left side, 2 minutes
Triangle left side, 2 minutes
Vinyasa to tree right leg up, 2 minutes
Vinyasa to tree left leg up, 2 minutes
Vinyasa to eagle 2 minutes
Vinyasa, right leg forward and left knee on the ground
Spinal twist with Namaste mudra, straighten back leg, 2 minutes
Vinyasa, left leg forward and right knees to the ground
Spinal twist with Namaste mudra, straighten back leg, 2 minutes
Vinyasa to sitting position
Paschimottanasana 2 minutes
Vinyasa to sitting, right leg back and bend forward to grab left toes/foot 2 minutes
Switch sides 2 minutes
Vinyasa to sitting
Marichiasana right side 2 minutes
Marichiasana left side 2 minutes
Vinyasa to up-dog, hold for 2 minutes
Down-dog for 2 minutes
Jump to crow/peacock 2 minutes
Vinyasa to camel 2 minutes
Vinyasa to shavasana
Wheel 10 breaths, second round 5 or 10 breaths
Roll back and forth on the back with arms hugged to the chest 5 times
Final shavasana relaxation, 5 minutes
OM’s and mantra

Vinyasa Flow

Similar to hatha flow, vinyasa flow is a dynamic connection of asanas linked by vinyasas. In vinyasa flow, poses are not held quite as long, and poses can flow directly into each other without a vinyasa if necessary. Vinyasa flow uses more kinds of poses and variations. It increases stamina strength and flexibility, removes laziness, brings activation, removes blockages, reshapes the body, reduces fat, and detoxifies the blood. It is quite dynamic in nature.

Sample lesson plan:

OM’s and mantra
5 sun salutations
Vinyasa to warrior 1 right side, hold 2 minutes
Warrior 2 right side, hold 2 minutes
Extended side angle right side, 2 minutes
Triangle right side, 2 minutes
Vinyasa to warrior 1 left side, hold 2 minutes

Warrior 2 left side, 2 minutes
Extended side angle left side, 2 minutes
Triangle left side, 2 minutes
Vinyasa to chair, 1 minute
Namaste mudra with legs bent, turn to right side and place elbow above knees for spinal twist, 2 min
Switch sides, 2 minutes
Vinyasa to samastithi, step back with right leg and align feet
Forward bend hands on the ground, 1 min
Hands on the waist, 1 min
Hands behind the back and interlocked over the head, 1 min
Come back to front, vinyasa to cat-cow, right arm left leg up 2 minutes
Left arm right leg up 2 minutes
Vinyasa back to cat-cow, right shoulder on the ground under left arm 2 minutes
Switch sides 2 minutes
Vinyasa to sitting position
Paschimottanasana 2 minutes
Purvottanasana 2 minutes
Vinyasa to sitting, right leg back and bend forward to grab left toes/foot 2 minutes
Switch sides 2 minutes
Swing leg around and place other leg over it in preparation for marichiasana
Marichiasana right side 2 minutes
Marichiasana left side 2 minutes
Vinyasa to stomach
Cobra 2 minutes
Vinyasa to stomach
Locust 1 minute
Bow 1 minute
Vinyasa to shavasana
Shoulderstand 2 minutes
Plough 2 minutes
Knees over ears and arms wrapped behind thighs, 2 minutes
Legs back up into shoulderstand, cross legs (in lotus if possible), support knees with hands 2 minutes
Lower down into shavasana
Fish 2 minutes
Final shavasana relaxation, 5 minutes
OM’s and mantra

Association for Yoga and Meditation500 hour yoga teacher training in rishikesh
Upper Tapovan, Laxman Jhual Road

Ph no:- 7500277709, 0135-2432655

aymindia@gmail.com

www.indianyogaassociation.com

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Author:

A national yoga organization of india offers yoga courses and retreat in Rishikesh

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