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Overview
The first part of the book explores the fundamentals of teaching in a simple, clear, accessible way. The author covers how to teach crucial concepts such as breath, muscle lock and gaze, as well as more general topics including injuries, ethics and the spiritual aspects of yoga. Part 1 also includes a quick-look guide to counting the Primary Series, and teaching points for each Primary Series posture.
In the second part of the book the author demonstrates helpful techniques for deepening common yoga postures, and provides a complete guide to hands-on adjustment for the Ashtanga Primary Series.
With a wealth of information, clear writing, and fresh, detailed photography, this is an invaluable resource for qualified yoga teachers, student teachers, and yoga students who want to take their practice to the next level.
Product Details
| ISBN-13: | 9781906756208 |
|---|---|
| Publisher: | YogaWords |
| Publication date: | 02/07/2014 |
| Pages: | 232 |
| Product dimensions: | 6.40(w) x 9.00(h) x 0.80(d) |
About the Author
Table of Contents
Foreword 9
Acknowledgements 11
Introduction 12
Chapter 1 Teaching Yoga 16
Before You Start 17
Mysore Style 17
How to Present Yourself 17
Ways of Learning 18
Explanation 18
Demonstration 19
Adjustment 20
Safely First 20
Existing Injuries and Health Conditions 21
Pain 21
Pregnancy 22
Periods 22
Mental Health, Addiction and Eating Disorders 23
Insurance 23
Beginners 24
Summary 25
Suggested Reading 25
Chapter 2 Teaching Ujjayi Breathing 26
Why is Ujjayi Breathing Good for You? 27
In Yogic Terms 27
In Physical Terms 27
Breath and the Nervous System 28
Contraindications 29
The Four Stages 29
Conscious Control of the Breath 29
Slowing and Deepening the Breath 30
Directing the Breath into the Upper Body 30
Adding the Ujjayi Sound 31
How to Teach Ujjayyi Breathing 31
Conscious Control of the Breath 31
Slowing and Deepening the Breath 31
Directing the Breath into the Upper Body 32
Adding the Ujjayi Sound 32
General Teaching Points 35
Summary 35
Suggested Reading 35
Chapter 3 Teaching the Band Has 36
The Four Bandhas 37
Benefits 37
Contraindications 38
Moola Bandha 39
Benefits 39
How to Teach 39
Uddiyana Bandha 40
Benefits 41
How to Teach 41
Jalandhara Bandha 42
Benefits 42
How to Teach 43
Maha Bandha and Nauli 43
Maha Bandha 43
Nauli 43
General Teaching Points 44
Bandhas in Ashtanga 44
Summary 45
Suggested Reading 45
Chapter 4 Teaching the Dristi 46
The Nine Dristi 47
Benefits 47
Table of Dristi and Poses 48
Summary 51
Suggested Reading 51
Chapter 5 Injuries 52
Causes of Injury 53
Old Injuries 53
Points of Weakness 53
Bad Habits 53
Tiredness or Illness 54
Lack of Understanding of Sensations in the Body 54
Flexibility 55
Preventing Injury 55
Adjustments 56
Working with an Existing Injury 57
Dealing with a New Injury 57
First Aid for Muscle Injuries 58
First Aid for Shock 59
Rehabilitation 60
Summary 61
Chapter 6 Teaching the Spiritual Aspects of Yoga 62
Yoga Practice as Neutral 63
Defining Spirituality 63
How to Teach Spirituality 64
Focus: Stilling the Mind 65
Focus and Ashtanga 65
Teaching Focus 66
Clarity: Yoga as Therapy 68
Clarity and Ashtanga 68
Teaching Clarity 69
Happiness 72
Teaching Happiness 72
Yogic Concepts: The Yamas 73
Teaching the Yamas 75
Yoga as Energy: Hatha Yoga 78
Hatha Yoga and Ashtanga Yoga 78
Teaching Yoga as Energy 78
Summary 80
Suggested Reading 80
Chapter 7 Ethics for Yoga Teachers 82
Yamas and Niyamas 83
The Yamas 83
The Niyamas 84
Creating a Safe Learning Environment 84
Respect 85
Differences of Opinion 86
Feedback 86
Confidentiality 86
Sex and Relationships 87
Authenticity 88
Money and the Hard Sell 89
Acknowledging Others 89
Summary 89
Suggested Reading 89
Chapter 8 Teaching Points 90
What to Say 91
General Teaching Points 92
Breath 92
Feet 92
Legs 92
Focus and Awareness 93
Relaxing 93
Asana Teaching Points 94
Samastitihi 94
Sun Salutations 95
Standing Postures 97
Padangushtasana 97
Padahastasana 97
Utthita Trikonasana 98
Parivrtta Trikonasana 98
Utthita Parsvakonasana 99
Parivrtta Parsvakonasana 100
Prasarita Padottanasana A, B and D 100
Prasarita Padottanasana C 100
Parsvottanasana 101
Utthita Hasta Padangushtasana 101
Ardha Baddha Padmottanasana 101
Utkatasana 102
Virabhadrasana I 102
Virabhadrasana II 102
Sitting Postures 103
Dandasana 103
Paschimattanasana 103
Purvattanasana 104
Ardha Baddha Padma Paschimattanasana 104
Tiriangmukhaikapada Paschimattanasana 104
Janu Sirsasana A, B and C 105
Marichyasana A and B 105
Marichyasana C and D 105
Navasana 106
Bhujapidasana 106
Kurmasana and Supta Kurmasana 106
Garbha Pindasana 106
Kukkutasana 107
Baddha Konasana 107
Upavishta Konasana 107
Supta Konasana 107
Supta Padangusthasana 107
Ubhaya Padangushtasana 108
Urdhva Mukha Paschimattanasana 108
Setu Bandhasana 108
Finishing Postures 109
Urdhva Dhanurasana 109
Salamba Sarvangasana 109
Halasana 109
Karnapidasana 110
Urdhva Padmasana 110
Pindasana 110
Matsyasana 110
Uttana Padasana 110
Sirsasana 110
Shavasana 111
Chapter 9 Teaching the Sanskrit Count 112
Using the Sanskrit Count During the Primary Series 114
Samastitihi 115
Sun Salutations 115
Surya Namaskara A 115
Surya Namaskara B 115
Standing Postures 116
Padangushtasana/Padahastasana 116
Utthita Trikonasana and Parivrtta Trikonasana 116
Utthita Parsvakonasana and Parivrtta Parsvakonasana 117
Prasarita Padottanasana A, B, C and D 117
Parsvottanasana 118
Utthita Hasta Padangushtasana 119
Ardha Baddha Padmottanasana 119
Utkatasana 120
Virabhadrasana I and II 120
Sitting Postures
Dandasana 121
Paschimattanasana 121
Purvattanasana 121
Ardha Baddha Padma Paschimattanasana 122
Tiriangmukhaikapada Paschimattanasana 122
Janu Sirsasana A, B and C 123
Marichyasana A 124
Marichyasana B 125
Marichyasana C 125
Marichyasana D 126
Navasana 126
Bhujapidasana 127
Kurmasana and Supta Kurmasana 127
Garbha Pindasana 128
Baddha Konasana 128
Upavishta Konasana 129
Supta Konasana 129
Supta Padangushtasana 130
Ubhaya Padangushtasana 131
Urdhva Mukha Paschimattanasana 131
Setu Bandhasana 132
Finishing Postures 132
Urdhva Dhanurasana 133
Paschimattanasana 133
Salamba Sarvangasana 133
Sirsasana 134
Baddha Padmasana, Yoga Mudra, Padmasana and Uth Pluthi 134
Closing Chant 135
Suggested Reading 135
Chapter 10 Deepening the Primary Series 137
How to Use this Chapter 138
Workshop-style Classes 139
Passive Stretches 140
Opening the Hips 142
Deep Lateral Rotators 142
Hip Flexors 145
Deep Hip Flexion 146
Postures to Play With 149
Opening the Legs 150
Abductors 150
Adductors 151
Hamstrings 152
Quadriceps 153
Opening the Shoulders 154
Opening the Whole Front of the Body 159
Opening the Sides of the Body 160
Opening the Wrists 162
Strengthening Exercises 164
Strengthening the Back 164
Strengthening the Arms 167
Strengthening the Hip Flexors 168
Workshop Ideas 169
Workshop 1: Opening the Hips for Padmasana 170
Workshop 2: Opening the Body for Urdhva Dhanurasana 172
Workshop 3: Opening the Body for Marichyasana 174
Workshop 4: Opening the Body for Bhujapidasana 176
Workshop 5: Opening the Body for Kurmasana and Supta Kurmasana 178
Summary 180
Suggested Reading 180
Chapter 11 Adjustments 181
General Points 182
Types of Adjustment 182
When to Adjust 182
Who to Adjust 183
Safety Considerations 183
How to Adjust 184
Foundation 184
Alignment 186
Breath 186
Touch 187
Adaptability 187
A Posture-by-Posture Guide to Adjustment 189
Sun Salutations 190
Surya Namaskara 190
Adho Mukha Svanasana 192
Standing Postures Padangushtasana 194
Utthita Trikonasana 195
Parivrtta Trikonasana 196
Utthita Parsvakonasana 198
Parivrtta Parsvakonasana 199
Prasarita Padottanasana C 200
Parsvottanasana 202
Utthita Hasta Padangushtasana 203
Utkatasana 205
Virabhadrasana I 206
Virabhadrasana II 207
Sitting Postures
Dandasana 208
Paschimattanasana 208
Purvattanasana 210
Ardha Baddha Padma Paschimattanasana 212
Tiriangmukhaikapada Paschimattanasana 214
Janu Sirsasana A and B 215
Marichyasana A 216
Marichyasana C 217
Marichyasana D 218
Bhujapidasana 220
Kurmasana 220
Supta Kurmasana 221
Garbha Pindasana 224
Baddha Konasana 225
Baddha Konasana B 226
Upavishta Konasana 226
Supta Padangushtasana 227
Urdhva Mukha Paschimattanasana 228
Setu Bandhasana 228
Finishing Postures
Urdhva Dhanurasana 229
Suggested Reading 231
References 232