Welcome to Gems of Yoga! Fire up, the sun and moon in you!!

ASANAS

The Inner Teacher

By tuning in we have to awaken a clear and true understanding of who we are in our deepest innermost being. We have to tune in to our inner teacher.

Our sequences reflect the following principles.

Components of A balanced Yoga Program

It consists of various activities that promote the following:

  1. Cardiovascular conditioning
  2. Muscle Strengthening activities
  3. Instruction in proper body mechanics of lifting
  4. Flexibility of connective tissues to create all range of joint movements.
  5. Balance: Static and Dynamic
  6. Kinesthetic awareness – resulting in an ability to maintain neutral alignment and proper form in various postures.

We also have yoga sessions to include program for pelvis and scapular stability. E.g we teach pelvic tilt in standing pose to keep the spine neutral. Improving kinesthetic awareness of neutrality of upper body is first step. Strengthening the posterior shoulder girdle scapular muscles is the second step. Recognizing and reinforcing proper alignment of shoulder girdle, head and neck is the third step.

DURING CARDIOVASCULAR CONDITIONING AVOID STRAIN ON:

  1. Spine by doing pelvis tilt.
  2. Knees, hip back by varying the impact.
  3. neck and shoulder by limiting fast arm movements through full flexion and abduction.: avoid abduction with the internal rotation of the shoulder joint, avoiding prolonged segments with the arms held above horizontal, and avoiding ballistic movements of the head, neck and shoulder.

Fundamental Movements (from Anatomical Position)

1A. Plane     : Sagittal

1B. Action

1a. Flexion

Definition: Decreasing angle between 2 bones

1b. Extension

Definition: Increasing the angle between 2 bones.

1c. Hyperextension

Definition: Increasing the angle between 2 bones beyond anatomical position 9 continuing extension past neutral)

1d. Dorsiflexion:

Definition: Moving the top of the foot towards the shin (ankle only)

1e. Plantarflexion:

Definition: Moving the sole of the foot downward .(ankle only).
2A Plane: Frontal

2B Action

2a. Abduction

Definition: Move away from the midline of the body or part

2b. Adductin:

Definition: Motion towards the middle part of the body or part.

2c. Elevation:

Definition: Moving to a superior position (scapula)

2d. Depression:

Definition: Moving to an inferior position (scapula)

2e. Inversion:

Definition: Lifting the medial border of the foot (subtalar joint only)

2g. Eversion:

Definition: Lifting the lateral border of the foot (subtalar joint only).
3A. Plane: Transverse

3B. Action:

3a. Rotation

Definition: Medial (inward) or lateral (outward) turning about the vertical axis of bone.

3b. Pronation:

Definition: Rotating the hand and wrist medially from the elbow.

3c. Supination:

Definition: Rotating the hand and wrist laterally from the elbow.

3d. Horizontal Flexion (horizontal Adduction)

Definition:  From a 90 degree abducted arm position, the humers is flexed in towards the midline of the body in the transverse plane.

3e. Horizontal Extension (horizontal Abduction)

Definition: The return of the humerus from horizontal flexion ( adduction) to 90 degree abduction.
4A. Plane: Multiplanar

4B. Action:

4a. Circumduction: Motion that describes a “Cone”, combines flexion, abduction, extension and adduction in sequential order.

4b. Opposition:

Definition: Thumb movement unique to primates and humans that follow a semicircle towards the little finger.

POSTURE AND MUSCLE BALANCE

A neutral spine position is best as it minimizes stress on lower back. It means you have slight inward curve at the neck and low back, and a slight outward curve of the thoracic spine connected to the ribs.

THE MAJOR 124 ASANAS FORM PART OF VARIOUS SEQUENCES AND VARIATIONS TO ASANAS HAVE BEEN INCLUDED.

  1. SUKHASANA
  2. PADMASANA
  3. SIDDHASANA/ SIDDHAYONIASANA
  4. SWASTIKASANA
  5. DHYAN VEERASANA
  6. VAJRASANA
  7. BHADRASANA
  8. SIMHASANA
  9. MARJARIASANA
  10. VYAGHRASANA
  11. SHASHANKASANA
  12. SHASHANK BHUJANGASANA
  13. NAMAN PRANAMASANA
  14. ASHWA SANCHALANASNA
  15. USHTRASANA
  16. SUPTAVAJRASANA
  17. AKARNA DHANURASANA
  18. TADASANA
  19. TIRYAKA TADASANA
  20. KATICHAKRASANA
  21. MERU PRISHTASANA
  22. UTTHANASANA
  23. DRUTTA UTKATASANA
  24. DWIKONASANA
  25. TRIKONASANA
  26. UTTHITA LOLASANA
  27. DOLASNA
  28. PRANAMSANA
  29. HASTA UUTANASANA
  30. PADHASTASANA
  31. PARVATASANA
  32. ASTNGA NAMSKAR
  33. BHUJANGASANA
  34. ARDHA CHANDRASANA
  35. YOGMUDRASANA
  36. MATSYASANA
  37. GUPTA PADMASANA
  38. BADDHA PADMASANA
  39. LOLASANA
  40. KUKKUTASANA
  41. GARBHASANA
  42. TOLANGULASANA
  43. TIRYAKA BHUJANGASANA
  44. SARPASANA
  45. ARDHA SHALBHASANA
  46. SHALABHASANA
  47. DHANURASANA
  48. KANDHARASANA
  49. UTTHAN PRISTHASANA
  50. SETU ASANA
  51. GOMUKHASANA
  52. SAITHALYASANA
  53. PASCHIMOTTANASANA
  54. PADA PRASAR PASCHIMOTTANASANA
  55. JANU SHIRSHASANA
  56. ADHA PADMA PASCHIMOTTANASANA
  57. HASTA PADANGUSTHASANA
  58. MERU AKARSHANASANA
  59. SIRSA ANGUSTHA YOGASANA
  60. UTTHITA JANUSIRSHASANA
  61. EKPADOTTANASANA
  62. MERU WAKRASANA
  63. BHUNAMANASANA
  64. ARDHA MATSYENDRASANA
  65. PARIVRITTI JANU SIRSHASANA
  66. BHUMI PADA MASTAKASANA
  67. MOORDHASANA
  68. VIPAREETA KARNI ASANA
  69. SARVANGASANA
  70. PADMA SARVANGASANA
  71. HALASANA
  72. DRUTA HALASANA
  73. ARDHA PADMA HALASANA
  74. STAMBHANASAN
  75. SIRSHASANA
  76. SALAMBA SIRSHASANA
  77. NIRALAMBA SIRSHASANA
  78. OORDHWA PADMASANA
  79. KAPALI ASANA
  80. EKPADA PRANAMASANA
  81. GARUDASANA
  82. TANDAVASANA
  83. NATRAJASANA
  84. EKA PADASANA
  85. BAKASANA
  86. UTTHITHA HASTA PADANGUSTHASANA
  87. MERUDANDASANA
  88. NIRLAMBA PASCHIMOTTANASANA
  89. ARDHA PADM PADTTANASANA
  90. VATAYANASANA
  91. PADA ANGUSTHASANA
  92. BAKA DHYANASANA
  93. EKPADA BAKA DHYANASANA
  94. DWI HASTA BHUJASANA
  95. EKHASTA BHUJASANA
  96. HAMSASANA
  97. SANTOLANASANA
  98. VASHISTHASANA
  99. POORNA BHUJANGASANA
  100. KOORMASANA
  101. POORNA SHALABHASANA
  102. POORNA DHANURASANA
  103. DHANURAKARSHANASANA
  104. PRISTHASANA
  105. PARIGHASANA
  106. CHAKRASANA
  107. HANUMANASNA
  108. BRAHMACHARYASANA
  109. GRIVASANA
  110. SIRSHAPADA BHUMI SPARSHASANA
  111. POORNA MATSYENDRASAN
  112. MAYURASANA
  113. PADMA MAYURASANA
  114. MOOLABANDHASANA
  115. GORAKSHASNA
  116. ASHTAVAKRASANA
  117. VRISCHIKASANA
  118. EKPADA SIRSASANA
  119. UTTHAN EKPADA SIRSASANA
  120. DWI PADA SIRSHASANA
  121. DWI PADA KNDHARASANA
  122. PADMA PARVATASANA
  123. KASHYAPASANA
  124. VISHWAMITRASANA

We follow Ethics in Teaching & Touching

Student teacher relationship is magnified by touch. Everyone comes to their experience of hands on adjustment in their own ways. What is welcoming for one student could be invasive for other. We always ask our student the permission to touch.

The yamas of Patanjali provide a guideline. Respecting ahimsa means not hurting and satya means truthfulness; we have to be truthful in what we know and what we don’t know and our intention in touching.

Giving appropriate cues requires knowledge of functional anatomy, kiniselogy, risk issues and contraindications and body reading of our student.


ASANAS can be categorized into :

  1. Standing: The weight of the body is on ne foot or both feet.
  2. Core Awakening: This lightens up the muscles in our abdominal region.
  3. Arm Support: Weight of full body on one or both hands or forearms.
  4. Backbends: Spine is extended beyond anatomical position.
  5. Twists: Rotation of spine, mostly seated.
  6. Forward Bends: Anterior Rotation of the Pelvis and stretching back of the body, mostly seated.
  7. Hip Openers: Stretching Of Muscles attached to Pelvis, mostly non standing.
  8. Inversions: Body is inverted.
  9. Surya Namaskar: has a series of Asanas.
  10. Savasana (Corpse Pose): Separate Asana

You practice Standing Asanas in various sequences and specially the Beginners and Hip Openers Sequences.

  1. STANDING ASANA

They are grounding and the physical foundation. Padabandha is experienced. They are of 2 types:

  1. Externally Rotated Femur and for inner groin and thighs

(External Rotator + Abductor).

  1. Neutral or Internal Rotated Femur: This strengthens the Adductors & External Rotator + Adbductor. In neutral the effort is very light.
  2. Standing Asanas strengthen legs and pelvic girdle and show how feet are connected to legs, pelvis, spine, heart center, head and arms, breath and spirit and explore ur fear of falling. Standing Asnas are a good warm up and create energy.
  3. Foundation Asana is: TADASANA & PADHASTASANA. Emphasize padaBandha. We can use Tadasana, Adhomukh Svanasana, Prasaritta Padottanasna (Spread leg forward fold)) as Beginning Asanas.
  4. We at Gems Of Yoga Separately sequence Externally Rotated Femur Standing Asanas like Utthitha Trikonasana( extended Triangle) ,Virbhadrasna II ( Warrior II), Parsvokonasana ( Extended Side Angle).
  1. And Seprately sequence Internal rotated asanas like Parsvottanasana (Intense extended side Stretch), Parivritta Trikonasana (Revolved Triangle), Virbhadrasana I and III (Warrior I and III).
  2. We at Gems Of Yoga Place externally rotated asanas before internally rotated and neutral rotated. Exception is Tadasana which is taught first.
  3. We try not to move back and forth between internally and externally rotted asanas except in set sequences like Ashtanga Vinyasa.
  4. We always align the knee to the floor to the center of the foot and behind the heel. Student with tight hip will splay the front knee inward damaging knee ligaments or outward splaying of the front hip putting excess pressure on ligaments and bursae of hip joint.
  5. In beginners classes after the pawanmukta asanas joint freedom series we start with standing poses.

You practice Core Awakening Asanas in various sequences and specially the Weight Loss Sequences.
CORE AWAKENING

Yoga is about creating space. Abdominus recti is a source of compressed tension as well as spinal and breathing problems. Use pada Bandha and mula bandha for energetic awareness.

  1. Core warms up the body bringing slight heat to spine, pelvis, belly and back.
  2. Core gives balanced awakening to all major abdominal core muscles rectus abdominis, internal and external obliques, transversus abdominis and the iliopsoas.
  3. Core awakening should be done before arm balances, creating levity in asans like bakasana and handstand.
  4. Focus more on awakening the rectus abdominis and iliopsoas in preparation for bakasana and urdhva kukkutasana, flying crow and other armbalances where pelvis is higher than shoulder.
  5. Focus more on awakening the transverse abdominis and oblique muscles for Parsva bakasana (Side Crane), Ashtavakrasana ( 8 angle pose) and other arm balances in which the torso is being twisted.
  6. After working with iliosoas like in full boat pose then do adho mukh vrksasana to minimize the anterior rotation of the pelvis.
  7. Never sequence deep back bends after deep core but first neutralize it.
  8. Core provides support to lumber spine.
  9. In sustained core sequence do core sequence, leg lifts, pelvic tilts, tolasana, lolasana to bring core awareness.

You practice Arm Support Asanas in various sequences.

ARM SUPPORT ASANAS

Here you balance the fear of falling with with the ego and desire to appear normal. It is like going into Dharana. Here wrists are at greatest risk, so should do wrist therapy. First also do the healthy shoulder sequence and hold adhomukhsvanasana for 2 minutes before doing hand balances. Limited shoulder flexion gives banana shape to the adhomukhsvnasana and pinch mayurasana. We also require core strength. Finding the balance between engagement and spreading through the core is one of the key element in arm balances.

You practice Backbends Asanas in various sequences.

BACKBENDS

With deep stretching across the entie front of body, especially through heart center, belly, pelvis, groin, back bends stimulate a passionate response from the student. Backbends open the full energy of the breath and energy in front of the body. Backbends should bring equanimity not attainement. Backbends can be classified into contraction, traction and leverage.

  1. Contraction back bends- here muscles contract to overcome gravity like lifting up into Shalabhasana A.
  2. Traction Back bends – muscles in front of the body eccentrically contract to overcome gravity like lowering back into ustrasana
  3. Leverage Back bends- the arms and legs press against a stable object (like wall, another part of the body) like in dhanurasana, urdhvadhanurasana.

In all of these 3 the humerus can be in flexion or extension.

Humerus is in extension in asanas like Shalabhasana A, Ustrasana, Setubandh Sarvangasana (bridge pose).

Humerus is in flexion in asanas like Shalabhasana C, Kapotasana, Viparita Dandasana (Inverted staff pose).

The different arm positions require different degrees of shoulder girdle release.

Shoulder extension back bends-Extension of the arms require scapula to be stabilized by rhomboids, lower trapezius and serratus anterior muscles while the pectoralis majors and minors must release.

Shoulder flexion back bends– Flexion requires the rhomboids, lattismmi dorsi, pectoralis majors and triceps to release.

You practice Twisting Asanas in various sequences.

TWISTS

They penetrate deep into body stimulating kidneys, liver, spine freedom, chest opening, shoulder and neck opening. Active supine twists like jatharaparivartitasana (revolving twist pose), strengthen the abdominal obliques (required for reparation of Parsvakonasana, ashtavakrsana). Regular twisting helps to maintain normal lengthand resilience of spine soft tissue and health of vertebral disc and facet joints of the spine, restoring spines natural range of motion. Twists can be warming or cooling.

You practice Forward Bends in various sequences.

FORWARD BENDS

It stimulates lower chakras and our pelvis and abdominal organ. The release in forward bend starts from plantar fascia of feet, achille tendons, gastrocnemii and solei in lower legs, hamstring and adductors on the backs and inside of the thigh, glutus maximi, piriformis and quadratus lumborum muscles around the back of the pelvis and into the lower back, and then the muscles across the entire back, mainly the spinal erectors, multifidi, and latissimi dorsi. Wit force injury can occur to hamstrings or lower back . Student with disc injuries can explore asns like Dandasana, suptapadangusthasana.

You practice Hip Openers in various sequences.

HIP OPENERS

All standing asanas and forward bends stretch the pelvis muscles, but it is seated, supne and prone position which give hip opening. Tight hips give back pain and restrict back bends and forward bends and give knee pain. Open hips help us to do padmasana. Free hips will create mobility for us in standing, back bending,and forward bending asanas.

You practice Inversions in various sequences.

INVERSIONS

Upside down means opposite relation to gravity. It reverses the effect of gravity on the body.It calms the nervous system, clears the brain and takes us towards meditation. With practice salamba sishasana becomes like tadasana. Student develop better muscle coordination and other poses become easy. The closest to this is Vipareetkarani.

Savasana

It is the ultimate for reintegration after asana or pranayama. We suggest to our yogi student to lie on your back and put rolled cotton mat under the knee if they have back pain. Lift the chest and then lie back bringing more space in the chest. We give you inhale exhale and then minimal instruction to let the tension flow. We Allow the yogi student to become a witness and a sense of letting go a sense of detachment in the body.

If any of you (our student) want to leave early we suggest you to do Savasana before leaving. With deep inhalation stretch the arms overhead and roll to the left side and get up and meditate.

PRECAUTIONS FOR OUR YOGI STUDENT IN YOUR GUIDED YOGA CLASS

  1. Do not grasp for something that is out of reach. Practise Aparigraha yama.
  2. Do not be ignorant of what you are doing. Work on Avidya i.e ignorance.
  3. Do not get adjusted by a teacher with his or her Aparigraha or Avidya challenges.
  4. Be guided by the principle of Ahimsa (Non Hurting) and Satya (truth).
  5. Practise dedication, perseverance, patience and a healthy dose of non attachment.
THANK YOU

FOR BEING
OUR LOYAL
CLIENT

Sunita Bhalla
Gems of Yoga
Whatsapp: 050 166 0914
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