Transcription
!!!Yin Yoga Teacher Training!!!!!!!!Yin YogaAsanas Workbook
!Yin Yoga Teacher Training – Yin AsanasOur Yin Yoga poses, as follows, are designed in a classical yogaclass sequence. Whilst it would be impossible to do every singlepose in any given yin yoga class, since we hold the yin yoga poseanywhere from 3-5minutes, there still needs to be a sense of flowwithin each class. Variations are provided for each pose so thatstudents are given plenty of options to create a comfortable,nurturing space where they can access their full MaharajaPranayama (royal yoga breath; 3 part breath) and connect to theyin qualities of peace, ease and allowing. Since there are manyvariations, it is impossible to have a name for each version of thepose so here we have chosen to label the body part and call it a‘stretch’. Other more traditional shapes can be given their yogapose name in both English and Sanskrit. We encourage all Yin Yogateachers to be creative with names of yin poses and be prepared toadapt names to suit the feeling the pose inspires. This thenremains true to the Yin philosophy of being changeable, non-rigidand creative.Come into each pose to the degree which serves both your physicaland metaphysical (emotional, mental, spiritual) self on the day,knowing that from one day to the next, you will feel different andhave different needs – your yin pose needs to reflect this internalspace. It is impossible to provide the wide range of variationswithin each yin asana shape and the idea is to give both yourselfand your students the freedom to find the shape that feels ‘yin-like’– it needs to feel relaxed, luxurious, spacious, supported, andconnected, with the ability to breathe deeply. The facial expressionmust be open, light and if needed, you could smile radiantly. If youare clenching your jaw or furrowing your brow, it is a sign to modifythe pose. Yin yoga poses aren’t meant to be completelycomfortable and we adopt the yoga analogy of ‘comfortablediscomfort’ when practicing yin yoga. There needs to be a steadystream of prana felt within the meridians that the pose opens and areleasing of the joints that are engaged with the pose, however, wecannot hold the pose at full extension. If we were to fully engagethe muscles, we would not be practicing yin yoga. The muscles ofthe body must relax and cool down in order to access theconnective tissue. Forcing the body to hold poses for 3-5 minutesat full extension will cause injury. Adapt and adjust your yin posesso you can feel the flow of prana which will deepen into a pulsationwith the long hold. Ensure the quality of the internal feeling is of afeminine nature (see more on our Yin philosophy module for furtherinsight into Yin/feminine energy).
Please refer to the Yin Yoga Asanas module video fordetailed instructions on each pose.!!!!!!!Childs Pose – BalasanaJoints: ankle, knee, hip, wrist, elbow, shoulder &vertebrae of spineMeridians: Du (Governing)
Toe Squat/Ankle StretchJoints: toe, ankle, kneeMeridians: stomach, spleen,liver, gallbladderSquatJoints: ankle, knee, hip. Pic 2: neckMeridians: stomach, spleen, liver, gallbladder, kidney,bladder, Du (governing)
Reverse Prayer – PashchimaNamaskarasana; Photo 3: Cow FacePose – GomukhasanaJoints: wrist, elbow, shoulderMeirdians: small intestine, pericardium, heart, triplewarmer, large intestine, lung
Wrist/Elbow/Shoulder StretchJoints: wrist, elbow, shoulderMeirdians: small intestine, pericardium, heart, triplewarmer, large intestine, lung
Thread the NeedleJoints: wrist, elbow, shoulderMerdians: small intestine, pericardium, heart, triplewarmer, large intestine, lungSphinx/Cobra – Bhujangasana or SealJoints: wrist, elbow, shoulder, lower spineMerdians: Du (governing), small intestine, pericardium,heart, triple-warmer, large intestine, lung, kidney,bladder, stomach, spleen
Shoulder/Upper Back StretchJoints: wrist, elbow, shoulder, spineMerdians: Du (governing), small intestine, pericardium,heart, triple-warmer, large intestine, lungMelting Heart – AnahatasanaJoints: wrist, elbow, shoulder, spine, neckMerdians: Du (governing), Ren (conception), smallintestine, pericardium, heart, triple-warmer, largeintestine, lung
Seated Forward Bend –PashcimottonasanaJoints: spineMerdians: Du (governing), bladderHamstring Stretch/Inner Outer ThighStretchJoints: spine, shoulderMerdians: Du (governing), bladder, liver, kidney, spleen,gallbladder
Butterfly/Reclining Butterfly – BaddhaKonasana/Supta Baddha KonasanaJoints: hips, knees, lower spineMerdians: Du (governing) liver, kidney, spleen,gallbladder
Cross Legs Forward Fold/Revolved CrossLegs Forward FoldJoints: hip, kneeMerdians: gallbladder, stomach, Du (governing)
Pigeon – RajakapotasanaJoints: hip, kneeMerdians: gallbladder, stomach, Du (governing)
Equal Angle Fold (Scissor Splits) –SamokonasanaJoints: hip, kneeMerdians: liver, kidney, spleen, bladder, gallbladder,stomach, Du (governing)
Hero/Reclining Hero – Virasana/SuptaVirasanaJoints: hip, kneeMerdians: spleen, gallbladder, stomach, Du (governing),Ren (conception)Frog – MadukasaanaJoints: hip, kneeMerdians: spleen, gallbladder, stomach, Du (governing),Ren (conception)
Lizard (Dragon)Joints: hip, ankleMerdians: spleen, kidney, gallbladder, stomach, bladderLocust/Bow –Salabhasana/DhanurasanaJoints: hip, knee, lower backMerdians: spleen, stomach,
Half Lotus – Ardha PadmasanaJoints: hip, knee, ankleMerdians: Du (governing), Ren (conception), stomach,liver
Side StretchJoints: spine and the rib cage in a lateral flexionMerdians, gallbladder, heart, lungRevolved Head to Knee Pose – PavrittaJanu SirsasanaJoints: spine and the rib cage in a lateral flexion, hipMerdians, gallbladder, liver, heart, lung, small intestine
Bridge – Setu BhandasanaJoints: spine, shouldersMerdians: Du (governing), pericardium, stomachFish - MatsyasanaJoints: spine, shouldersMerdians: Du (governing), pericardium, stomach
Shoulder Stand/Plough –Sarvangasana/HalasanaJoints: spine, shouldersMerdians: Du (governing)Legs Up the Wall/Supported ShoulderStand – Viparita Karani/SalambaSarvangasanaJoints: spineMerdians: Du (governing), bladder, liver
BananaJoints: spine and the rib cage in a lateral flexionMerdians, gallbladder, heart, lungLying Twist – Supta MatsyendrasanaJoints: upper spine, shoulders, hipsMerdians: Du (governing), pericardium, lung, smallintestine, stomach, gallbladder, bladder!
Lying Twist – Supta Matsyendrasanacont:Joints: upper spine, shoulders, hipsMerdians: Du (governing), pericardium, lung, smallintestine, stomach, gallbladder, bladder!Corpse/Reclining Butterfly –Savasana/Supta Baddha Konasana!Joints: spineMerdians: Du (governing), Ren (conception)!!
Seated Meditation– Siddhasana!!Joints: knees, hipsMerdians: Du (governing), gallbladder, liver!!!
Yin Yoga Teacher Training – Yin Asanas Our Yin Yoga poses, as follows, are designed in a classical yoga class sequence. Whilst it would be impossible to do every single pose in any given yin yoga class, since we hold the yin yoga pose anywhere from 3-5minutes, t
