| |
| |
Poses | |
| |
| |
Preface | |
| |
| |
Acknowledgments | |
| |
| |
| |
The Practice of Yoga | |
| |
| |
| |
Understanding Yoga | |
| |
| |
Types of Yoga | |
| |
| |
Yoga Teacher Standards | |
| |
| |
Study Questions | |
| |
| |
| |
Knowing Yourself and Your Students | |
| |
| |
Qualities of a Yoga Teacher | |
| |
| |
Becoming a Yoga Teacher | |
| |
| |
Recognizing Your Student's Needs | |
| |
| |
Summary | |
| |
| |
Study Questions | |
| |
| |
| |
Creating a Class Environment | |
| |
| |
Equipment Selection | |
| |
| |
Safety and Comfort Concerns | |
| |
| |
Atmosphere for Yoga Classes | |
| |
| |
Music for Atmosphere | |
| |
| |
Summary | |
| |
| |
Study Questions | |
| |
| |
| |
Breathing and Beyond | |
| |
| |
Pranayama | |
| |
| |
Types of Pranayama | |
| |
| |
Instructing the Breathing Process | |
| |
| |
Linking Pranayama With Asana | |
| |
| |
Summary | |
| |
| |
Study Questions | |
| |
| |
| |
Energy and Anatomy | |
| |
| |
Yoga Postures and Major Body Systems | |
| |
| |
Energetic Anatomy | |
| |
| |
Human Movement Systems | |
| |
| |
Mechanics of Asanas | |
| |
| |
Adjustment Guidelines | |
| |
| |
Summary | |
| |
| |
Study Questions | |
| |
| |
| |
Asanas and Adjustments | |
| |
| |
| |
Sun Salutations | |
| |
| |
Classical Sun Salutations | |
| |
| |
Surya Namaskara A | |
| |
| |
Surya Namaskara B | |
| |
| |
| |
Standing Postures | |
| |
| |
Tadasana or Samasthiti (Mountain Posture) | |
| |
| |
Vrkshasana (Tree Pose) | |
| |
| |
Utthita Trikonasana (Extended Triangle) | |
| |
| |
Parivrtta Trikonasana (Revolving Triangle Pose) | |
| |
| |
Uttanasana (Intense Forward Bend) | |
| |
| |
Prasarita Padottanasana (Extended-Leg Forward Bend) | |
| |
| |
Garudasana (Eagle Pose) | |
| |
| |
Utthita Parshvakonasana (Extended Side-Angle Stretch) | |
| |
| |
Ardha Chandrasana (Half-Moon Pose) | |
| |
| |
Parivrtta Parshvakonasana (Revolving Extended Side-Angle Stretch) | |
| |
| |
Parivrtta Ardha Chandrasana (Revolving Half-Moon Pose) | |
| |
| |
Utkatasana (Fierce Pose, or Chair Pose) | |
| |
| |
Virabhadrasana I (Warrior I) | |
| |
| |
Virabhadrasana II (Warrior II) | |
| |
| |
Virabhadrasana III (Warrior III) | |
| |
| |
Parshvottanasana (Intense Side Stretch) | |
| |
| |
Utthita Hasta Padangusthasana (Extended Hand-to-Toe Pose) | |
| |
| |
Natarajasana (King Dancer) | |
| |
| |
| |
Seated Postures | |
| |
| |
Malasana (Basic Squat Posture) | |
| |
| |
Dandasana (Staff Pose) | |
| |
| |
Janu Shirshasana (Head-to-Knee Pose) | |
| |
| |
Ardha Matsyendrasana (Half Lord of the Fishes) | |
| |
| |
Marichyasana A (Marichi's Pose, Variation A) | |
| |
| |
Marichyasana B (Marichi's Pose, Variation B) | |
| |
| |
Marichyasana C (Marichi's Pose, Variation C) | |
| |
| |
Marichyasana D (Marichi's Pose, Variation D) | |
| |
| |
Paschimottanasana (Seated Forward Bend) | |
| |
| |
Gomukhasana (Cow's Face Pose) | |
| |
| |
Navasana (Boat Pose) | |
| |
| |
Baddha Konasana (Bound Angle) | |
| |
| |
Upavishtha Konasana (Wide-Angle Seated Forward Bend) | |
| |
| |
Parighasana (Kneeling Triangle, or Gate Pose) | |
| |
| |
Virasana (Hero Pose) | |
| |
| |
Bharadvajasana (Bharadvaja's Pose) | |
| |
| |
Padmasana (Lotus Pose) | |
| |
| |
Tolasana (Scale Posture) | |
| |
| |
Hanumanasana (Forward-Splits Pose) | |
| |
| |
Bakasana (Crane Pose) | |
| |
| |
| |
Supine and Prone Postures | |
| |
| |
Durga-Go (Cat and Cow Pose) | |
| |
| |
Utthita Chaturanga Dandasana (Plank Posture) | |
| |
| |
Chaturanga Dandasana (Four-Limbs Staff Pose) | |
| |
| |
Zen Asana (A Transitional Pose) | |
| |
| |
Vasishthasana (Side Plank Pose) | |
| |
| |
Purvottanasana (Intense East Side Stretch) | |
| |
| |
Bhujangasana (Cobra Pose) | |
| |
| |
Urdhva Mukha Shvanasana (Upward-Facing Dog) | |
| |
| |
Shalabhasana (Locust Pose) | |
| |
| |
Dhanurasana (Bow Pose) | |
| |
| |
Setu Bandhasana (Bridge Pose) | |
| |
| |
Urdhva Dhanurasana (Upward Bow Pose) | |
| |
| |
Raja Kapotasana (Royal Pigeon Pose) | |
| |
| |
Ushtrasana (Camel Pose) | |
| |
| |
Supta Virasana (Reclining Hero Pose) | |
| |
| |
Matsyasana (Fish Pose) | |
| |
| |
Supta Padangusthasana (Reclining Hand-to-Toe Pose) | |
| |
| |
| |
Inverted Postures | |
| |
| |
Adho Mukha Shvanasana (Downward-Facing Dog) | |
| |
| |
Salamba Sarvangasana (Supported Shoulderstand) | |
| |
| |
Pincha Mayurasana (Scorpion, or Peacock Feather) | |
| |
| |
Adho Mukha Vrkshasana (Downward-Facing Tree, or Handstand) | |
| |
| |
Salamba Shirshasana (Headstand) | |
| |
| |
Halasana (Plow Pose) | |
| |
| |
| |
Restorative Postures | |
| |
| |
Balasana (Child's Pose) | |
| |
| |
Supta Urdvha Dhanurasana (Restorative Backbend) | |
| |
| |
Jathara Parivartanasana (Belly Twist) | |
| |
| |
Viparita Karani (Restorative Legs-Up-the-Wall Pose) | |
| |
| |
Shavasana (Corpse Pose) | |
| |
| |
| |
Structuring a Class | |
| |
| |
| |
Class Framework | |
| |
| |
Frameworks | |
| |
| |
Class Outline | |
| |
| |
Lesson Plans and Class Descriptions | |
| |
| |
| |
Sample Classes | |
| |
| |
30-Minute Class | |
| |
| |
60-Minute Class | |
| |
| |
90-Minute Class | |
| |
| |
Sample Six-Week Course | |
| |
| |
Putting It All Together | |
| |
| |
| |
Sample Relaxation Scripts | |
| |
| |
| |
Yoga Resources | |
| |
| |
| |
Reproducibles | |
| |
| |
| |
Chapter Review Answers | |
| |
| |
Glossary | |
| |
| |
References | |
| |
| |
About the Authors | |