INTERNATIONAL YOGA TEACHER TRAINING COURSE

on Thursday, September 22, 2011



Overview



The 3 in One International Yoga Deep (200–hour) program is ideal for passionate students of yoga and aspiring teachers. This course is specially designed to create awareness in individual practice and deepen the understanding of teaching. It is recognized by Yoga Alliance (America), International Yoga Federation (Europe), Hatha yoga Institute (India) and Prescriptive Fitness (Australia).

This course will guide you the two aspect of yoga .One is cultural, traditional and second is professional.


This course is the best if you want to be a good and successful teacher or you want personal growth on physical, mental and spiritual level.

Course objective


Our objectives of this yoga teacher training are very clear which we determined with this course you can
Discover your strength,
Learn to teach others
Realize your potential!
Make yourself and your family happy and healthy
We focus on four areas of study:
1. The theory and alignment of yoga postures
2. Yoga philosophy
3. The art of teaching
4. Yoga and medical anatomy physiology

The 200-hour program will make your body and mind stronger and will take you the transformational journey toward a successful and joyful yoga teacher. First to understand the body, you will study functional anatomy, as well as the physiology of inversions, breathing and the nervous system. You will learn how to get strength from mind and work with your energy for that purpose you will learn yoga philosophy, the science of yoga, how to experiment on yourself with the yoga sutras of Patanjali. Furthermore, Achieve ultimate happiness for you, your family and for your students. Now you will be ready to start the journey with the mystery of pranayama, meditation, Ayurveda and the chakra experience.

The Art Of Teaching

Our Teacher Training is determined to develop successful teachers who will be healthy, happy in their life first, then they will able to encourage and inspire their students. This course will teach you how to work on you, how you can make your life joyful with four fantastic. What are these fantastic of yoga deep??
1st pleasure of the body (with asana body will healthy to enjoy pleasures of nature)
2nd happiness of mind (pranayama , will lead you to the understanding of mind)
3rd joy of heart (meditation and awakening of your heart energy will lead you to the joy)
4th peace of overall (when body is healthy, mind is happy, heart is joyful then peace will follow)
You will achieve this with us and then you will be ready to transform to others

The Art of demonstration and a sense to feel the needs of individuals as well as the group. You will come to know how to make strong foundation of teaching with compassion, love and safety.
We will apply the calm criteria of teaching in you;

Communication, assistance, listening, and modification

There will be special intensive workshops to understand the Iyengar and Ashtanaga yoga and their difference and similarities with hatha yoga.


Are you ready for this interesting journey?

Contact as soon as possible to check out the early bird price.
Starting date: 19thfebruary 2102
Duration: 200 hour (20th may2012)
Weekend course: saturday and sunday
Early bird price till 1st november 2011

Sample daily schedule:

10 am to 12 pm: asana practice, pranayama, bandhas
Break 15 minute
12.15-1.00: today asana sequence review
1.00-2.00: lunch
2.00-3.00: anatomy body system and discussion
3.00-4.00: adjustment in postures
4.00-4.40: yoga philosophy lecture and discussion
4.40-5.00pm: review and closing ceremony of the day

200-hour teacher training program will:

• Deepen your personal practice and understanding of yoga.
• Intelligently plan a traditional and professional way of class
• Apply Yoga philosophy in daily life to lead you towards a wonderful and meaningful life.
• Qualified to register with the yoga alliance and yoga federation at 200 hours level.
• Have the confidence and tool to give a professional yoga classe.
•Experience new levels of self-development and self-awareness
•Gain a greater knowledge self- healing and heal others
• Freedom of work, only work 4 hours a day instead of 8 hours.



Students will also receive a certificate which they can use to register with Yoga Alliance at the ryt-200 level and Yoga Federation registered teachers.. Completion of this program will also qualify students to teach anywhere in the world.
Faculty:
Hatha Yoga -Deepak Kumar (India)
Anatomy Of Yoga –Dr. Amin (India)
Ashatanga Yoga- Maizen (Australia)
Iyengar Yoga - Certified Iyengar Yoga Teacher


After competition this course you will be the part of yoga deep teacher training family .we together work as a group and will help you to make yoga a successful career for you .we believe in grow together and make path for each other .


Course starts on 19th February 2012 till 3 months
Course fees – RM6000. Early bird RM 5500 (before 15th October 2011)
Deposit fees : RM 1000 (Non refundable)
Place : Lot No.516, No.31, Jalan Cinta Alam,
Country Height,43000 kajang ,selangor.
Contact: Zhen (012-2846368) or (017-2891399)
yogadeep@yahoo.com

Yoga And Beauty of the face

on Wednesday, August 17, 2011


Yoga for beauty can help you to look young and beautiful well into old age. Face is the index of mind, good texture of skin and health of your hairs are an indication of your physical and mental health.
Main obstacles of beautiful Skin :
1.Insufficient nutrition due to unhealthy eating habits.
2.Eating foods which are poor in nutrition like white flour, sugar, tea, coffee and soft drinks.
3.Sedentary lifestyle which leads to proper blood circulation and accumulation of toxins in our blood.
4.Proper blood circulation which is most essential for healthy skin.
5.As a result of improper cleansing, dirt and dust particles gets accumulated in our skin and clog sweat glands.
6.Poor digestion or frequent constipation.
7.Over-exposure to sun.
Yogic cure:
[1] Shatkarma {Purificatory techniques}
{a} Jal-neti {Nose washing by water}
{b} Sankh-Prakshalana {Mouth to anus gut wash}

[2] Yogasanas {Posture}

{a} Sarvangasana {Shoulder stand}
{b} Vipritkarni mudra {Reverse pose}
{c} Halasana {Plough}
{d} Pawanmuktasana {Wind release}
{e} Matsyasana {Fish}
{f} Suptavajrasana {Lying adamantine}
{g} Shirshasana {Head stand}
{h} Mayurasana {Peacock}
{i}Gomukhasana {Cow}
{j}Vajrasana {Adamantine}

[3] Pranayama {Body-mind energising breathing practices}{a} Bhastrika {Humming bee pranayama}
{b} Anulome-vilome {Alternate nostrilar pranayama}
[4] Bandhas:- {Bands}
{a} Jalandhar bandha {Chin lock}
{b}Uddiyanabandha {Abdominal lock}

[5} Mudras: {Finger –posture}

{a}Pashini mudra
{b}Aakashi mudra
{c} Agni mudra
{d} Surya mudra
[6] Dhayan {Meditation}
{7}Yogic diet:
Eat a healthy and nutritious diet. Eat sattvik food as per yoga diet philosophy. Include plenty of fresh dark green leafy vegetables, fresh fruits, milk, sprouts,nuts, whole grain cereals etc to your food. Eat fresh fruits and vegetables in raw form or enjoy fresh vegetable/fruit juices. Vegetable juices are a low calorie storehouse of nutrients. Eat a balanced diet and include handful of nuts. Avoid tea, coffee, alcohol and aerated drinks. Try to eat freshly cooked food as far as possible. Stop intake of processed and junk food.

Scientific Explanation:-Yoga is a wonderful method for gaining physical strength, fitness and beauty in your life. Yoga helps to reduce excess fat in the body, makes you healthy and brings a shine of confidence on your face. Yoga makes the body flexible and plays a vital role in overcoming stress and ageing.
• One should feel good from inside in order to look good. Sukhasana and Shavasana are the two famous yogasna which provides complete relaxation to your body with mental peace.
• Yoga helps you to maintain healthy body as well as mind, thus you can gain physical fitness. It provides flexibility to your body and removes toxins from it, which will make you feel younger.
• It helps in thyroid and weight loss problems and thus you can get perfect shape of the body & look beautiful. Pranayams like kapalbhati are very useful to do.
• Yoga helps you get perfect oxygen dose for your body which provides glow to skin.
• It delays ageing, and you remain active and younger for longer time as compared to others who does not practice yoga.
• With yoga you can get toned legs and hands, firm and flat belly which will make you look gorgeous.
• It improves blood circulation and helps in balancing the hormones which gives the skin a healthy glow.
• It is very useful for woman having wrinkled skin, under eye dark circles and flabby stomach.
Further suggestion:-
• Make water as your favourite drink. Drink plenty of water as it hydrates the skin and helps to remove toxins. It also helps to promote smooth bowel movements.
Be cheerful at all times. There is nothing better than laughter yoga in this regard.
• Practice detachment and avoid excesses of food, drinks or emotions. Eat for nutrition and not for taste buds.
• Follow an active and healthy lifestyle.
• Clean and exfoliate your skin regularly. Use an effective moisturiser.
• Get your body massaged periodically. Oil massage improves blood circulation and improves the health of the skin.
• Avoid over exposure to sun. Do remember to apply your sun screen lotion.
• An eight-hours sound sleep will help your body to replenish, regenerate and rejuvenate itself. Take rest at the end of the day. Do not skip sound sleep, as a restless mind often affects the overall health

Deep Yoga Teacher Training 4th postureWarrior I)Virabhadrasana 1

on Thursday, July 21, 2011



Virabhadrasana 1
Learn to broaden the chest when the waist is turned.
virrabhadrasana I
1.from Samasthiti go to uthita Hasta Padasana(see previous ttc posts for these 2 poses)
2.extend the arms over the head, elbows straight, bring the palms together as in Urdhva Namaskarasana.
3.turn the right foot out 90 degree to the right, turn the left foot in 60 to the right.
4.inhale and turn the shoulders, trunk and torso to the right.
5.keeping the chest lifted, arms extended, exhale, bending the right knee to form a 90angle.knee ankle one line.keep the back leg straight and firm.
6.keeping the neck extended, take the head back and look up.
7.Inhale, raise the head, straighten the leg to come up, turn the trunk and both feet to face forward, then do on the other side.
Learn to maintain the proper turning of the waist while the arms are up. Normally, after lifting the arms the pelvis tilts towards the back leg.
Note: Practise each action separately. Reach the final stage (d) In two ways; firstly, by extending the arms up before bending the knees; secondly, to raise the arms up after bending the knee (b through c). If the chest shrinks in Urdhva Namaskarasana keep the hands in Urdhva Hastasana.
These asanas tone the leg-muscles, which helps when attempting the advanced standing asanas, especially the balancing ones. One learns the sense of movement and mobility such as; extension, rotation and spreading of the spinal muscles away from the spine.

Deep Pranayama Can Be Practiced Safely how????


INTERNATIONAL JOURNAL OF YOGA THERAPY
Yoga Therapy in Practice
Pranayama Can Be Practiced Safely
Abstract
Recent reports in the medical literature suggest that some vigorous Yoga breathing practices (pranayama) may pose health risks.
This article addresses the issue of safety in pranayama by reviewing traditional cautions and recommendations from Yoga texts
such as the Yoga Sutras and Hatha Yoga Pradipika, and by describing the prerequisites for beginning a pranayama practice.
Prerequisites include the ability to establish a normal breathing pattern with efficient use of the diaphragm, the ability to consciously
control the process of breathing without strain or undue tension, learning basic pranayama techniques before advanced
techniques, and preparation of the body through Yoga postures. Finally, safety precautions are described for practicing more
vigorous pranayama techniques.
.
Aims
Two medical journals have reported complications from
Yogic breathing practices (pranayama). One report1 describes
the case of a 29-year-old woman who experienced spontaneous
pneumothorax after practicing kapalabhati pranayama,
a breathing technique that involves forceful exhalation. The
second report2 describes the cases of a 40-year-old man
who experienced subcutaneous emphysema (swelling in the
face and neck), air in the retroparapharyngeal spaces, and
pneumomediastinum following the practice of a vigorous
pranayama technique.
Both cases raise questions about the safety of certain
Yogic breathing practices. However, TKV Desikachar, one
of the world’s foremost teachers of therapeutic Yoga, says,
“I assure you that we can practice pranayama as safely as
we practice asanas or anything else.” 3 This article will address
safety issues in practicing pranayama by describing (a)
the traditional Yogic view on appropriate practice, (b) the
prerequisites for pranayama practice, and (c) safety guidelines
for the practice of rigorous breathing techniques such
as kapalabhati and bhastrika.
What is Pranayama?
Note that pranayama can be literally translated as
“control and expansion of prana.” Classical Yogic texts
such as the Yoga Sutras and the Hatha Yoga Pradipika emphasize
control, patience, and discipline in the practice
of pranayama.
Yoga Sutras
Patanjali viewed pranayama as the conscious manipulation
of breath, by a variety of means, to achieve control
and expansion of prana. In the “Samadhi Pada,” the first
chapter of the Yoga Sutras, Patanjali says pranayama is “conscious
exhalation and restraint of breath and prana” (1:34).
In the “Sadhana Pada,” the second chapter of the Yoga
Sutras, Patanjali says this about pranayama: “Braking the
force and uncontrolled movement of exhalation and inhalation
is breath control and expansion of prana” (2:49). In
the next sutra, Patanjali describes the technique for control
and expansion of pranayama: “That pranayama is of three
modes; external, internal and the suspension (of breath);
observed by locus (place of awareness and concentration
in the body), duration, and count, (breath is made) long
and subtle” (2:50).
76 PRANAYAMA CAN BE PRACTICED SAFELY
HathaYoga Pradipika
Svatmarama, author of the Hatha Yoga Pradipika,4 says
at the very outset of the Pranayama chapter that a Yogi
should be a master of self-control prior to embarking on the
practice (2:1). He goes on to warn practitioners, “Practice
with caution and patience! Just as lions, elephants, and tigers
are controlled by and by, the breath is controlled by and
by, in slow degrees. By being hasty or using too much force,
it kills the practitioner” (2:15).
According to Svatmarama, the three cardinal maneuvers
of pranayama are puraka (inhalation), rechaka
(exhalation), and kumbhaka (controlled end-inhalation
breath holding) (2:71). Most pranayama techniques listed
in the Hatha Yoga Pradipika involve all three maneuvers.
Svatmarama repeatedly instructs that inhalation, exhalation,
and retention should be performed mindfully and
skillfully, as is evident from the following text: “Yuktam,
yuktam expel air, yuktam yuktam fill in the air and yuktam
yuktam hold the breath in Kumbhaka” (2:18). The root
verb for yuktam is “yuj,” which has the same cognate as
“yoke” in English, and of course “Yoga.” Yuktam, which
shows up repeatedly in the Bhagavad Gita as well, connotes
the sense of performing an action skillfully and mindfully
in a disciplined manner. Repetition of the word yuktam in
the context of breath control is intended to place emphasis
on the importance of connecting (yoking) the mind and
the body with the breath.
In the Hatha Yoga Pradipika, the author uses a variety
of words to convey the importance of control, patience, and
discipline. Consider the following translation4:
…yogi should fill in the air through the left nostril,
hold the breath according to one’s capacity and
expel it slowly through the right nostril (2:7).Then
filling in the air through the right nostril slowly,
perform kumbhaka (retain breath) mindfully, and
then the breath should be exhaled through the left
nostril (2:8). (Then) inhaling through the nostril
one exhaled (left nostril) and restraining it for as
long as one can hold, breath should be exhaled
through the other (right nostril) slowly and not
forcibly or rapidly (2:9). Alternate nostril breathing
and restraining of breath should be practiced
methodically (2:10). Increase the repetitions of
kumbhaka slowly (2:11).
The eight pranayama techniques, identified in the
Hatha Yoga Pradipika as “Different types of Kumbhaka,” are
as follows: suryabhedna, ujjayi, sitkari, shitali, bhastrika, bhramari,
murccha, and plavini. Note that kapalabhati is identified
as one of six cleansing actions (shatkarmas) and not as
pranayama proper.
Kapalabhati and bhastrika are the only techniques described
in the Hatha Yoga Pradipika that require rapid inhalations
and exhalations.5 The instruction that inhalation,
exhalation, and end-inhalation breath retention (kumbhaka)
should be done slowly (mandam), comfortably or
with ease (sukha), systematically or methodically (vidhivat
or yukten), slowly (shanaih shanaih or mandam, mandam),
not forcefully (na vegatah), deliberately or effortfully (yatnen),
according to one’s capacity (or words to that effect)
appear 20 times in the pranayama chapter. In contrast, the
instruction that inhalation or exhalation should be done
“rapidly” or “with force (vega)” appears only three times in
the whole pranayama chapter, and strictly in the context of
kapalabhati, bhastrika, and bhramari. In bhramari, only the
inhalation is done rapidly, and the exhalation still must be
done slowly.
Prerequisites for Pranayama Practice
Slow-breathing pranayama, including techniques such
as bhramari, shitali, sitkari, or nadi shodhana, pose relatively
low health risks as long as the practitioner employs steady
attention, patience, discipline, and, above all, does not exceed
his or her comfortable capacity. But kapalabhati and
bhastrika, both rapid breathing techniques, pose greater
risk. Some practitioners seem to throw all caution to the
wind in their enthusiasm for pumping their breath faster
and faster, thereby increasing the risk of hyperventilation.
Furthermore, indiscriminant practice of kapalabhati and
bhastrika may reinforce or worsen preexisting structural or
functional problems and excessively strain the cardiopulmonary
system. The following breathing capabilities are recommended
as prerequisites for a pranayama practice that
includes any form of kapalabhati and bhastrika.
Normal Breathing Pattern
In restful breathing, the exhalation should be at least
equal to inhalation in volume and duration. Ideally, breathing
should be slow and smooth, with exhalation slightly
longer than inhalation. The breathing rate at rest should
be within normal limits. For healthy young adults, 12-15
breaths a minute at rest is generally regarded as the normal
rate of breathing. A rate of 20 or more breaths a minute
indicates possible hyperventilation.
Some vigorous pranayama techniques can exacerbate
hyperventilation, and any tendency toward hyperventilation
INTERNATIONAL JOURNAL OF YOGA THERAPY –
should be eliminated before practicing pranayama. The following
can all be signs of hyperventilation6:
􀁴􀀁 Complaints of dizziness or lightheadedness
􀁴􀀁 Complaints of breathing discomfort, shortness of
breath, or “air hunger,” expressed in such statements
as “I feel winded all the time,” “I never seem
to get a satisfying breath,” “I can’t get the breath in,”
or “I can’t catch my breath.”
􀁴􀀁 Frequent involuntary sighs or sighing before
speaking
􀁴􀀁 Prominent chest breathing
􀁴􀀁 Minimal movement of the abdomen during
breathing
􀁴􀀁 Marked forward and upward movement of the
breastbone during inhalation, but little movement
in the lower ribs
Efficient Diaphragmatic Breathing
Ease and efficiency in diaphragmatic breathing is a prerequisite
for pranayama practice. Based on their survey of
cardiopulmonary textbooks and rehabilitation guidelines,
cardio-pulmonary physical therapist Larry Cahalin and
his colleagues observed that “Diaphragmatic breathing has
been described as breathing predominantly with the diaphragm
while minimizing the action of accessory muscles
during inspiration.”7
All muscles involved in inspiration and expiration, other
than the diaphragm, are accessory muscles. Sella identifies
accessory muscles as those of the neck, the superficial muscles
of the thorax, the abdomen, the lumbosacral area, the
paraspinal region, and the pelvis.8 Breathing at rest should
not excessively involve such accessory muscles.
Many structural and functional problems can interfere
with the optimal movement and range of the diaphragm. Two
common inefficient patterns of breathing are chest breathing
and paradoxical breathing. These patterns should be identified
and eliminated before beginning pranayama practice, as
some pranayama techniques can exacerbate these problems.
How to check for the upper chest breathing pattern: In
a restful sitting position, place one hand on the chest and the
other on your abdomen. If the hand on the chest moves but
the hand on the abdomen doesn’t move, this indicates chest
breathing and perhaps chronic hyperventilation. Upper chest
breathing may be constricted chest breathing. In constricted
chest breathing, the diaphragm remains relatively relaxed and
immobile during inhalation, while the upper chest moves
constrictively, often along with the neck muscles.9
How to check for paradoxical breathing: In the supine
position, place your hands on the abdomen. If the abdomen is
pulled in and up when you inhale, this is a paradoxical movement
of the abdomen. Paradoxical breathing occurs when the
diaphragm does not contract efficiently during inhalation to
expand the abdominal and lower rib region. Instead the chest
is lifted by excessive use of the accessory muscles.
An individual who demonstrates chest breathing or
paradoxical breathing patterns should consult a pulmonary
specialist to rule out structural pathology. If chest breathing
and/or paradoxical breathing is due to chronic stress or
habit, the individual may be able to correct it by mindfully
and systematically contracting abdominal muscles during
expiration and eliminating the excessive involvement of the
neck and upper chest muscles during inspiration. However,
the practitioner should be aware that it often takes a long
time to change such faulty breathing patterns.
Conscious and Controlled Breathing
The first and most basic level of breath control is the
ability to inhale and exhale slowly, silently, smoothly, and
evenly while maintaining a consistent flow of air. It should be
possible to breathe consciously and comfortably at the same
speed and duration for several minutes without experiencing
undue strain, muscular tension, or “air hunger”—the need
to take the next breath in a hurry. Because some pranayama
techniques can create tension in the muscles of the trunk,
neck, and face, a practitioner must be able to monitor such
tension, and be able to relax those muscles during and after
the pranayama practice. These qualities of controlled breathing
can be practiced in the slow pranayama techniques, such
as bhramari (soft humming breath) or nadi shodhana (alternate
nostril breathing), which should be learned before attempting
rapid and vigorous breathing techniques.
Pranayama involves manipulation of both the inhalation
and exhalation, as well as breath retention after inhalation
and exhalation. However, breathing training should
first focus on controlled exhalation. In support of the above,
Desikachar writes, “Whichever technique we use, the most
important part of pranayama is the exhalation. If the quality
of exhalation is not good, the quality of the whole pranayama
practice is adversely affected.” 3(p59) Thus, practicing slow,
quiet, smooth, and long exhalations is an important preparatory
training for pranayama.
Strong and Flexible Spine and Muscles
To practice many pranayama techniques comfortably
and efficiently, flexibility and strength of the chest, abdominal
muscles, and spine must be developed to a significant
78 PRNAYAMA CAN BE PRACTICED SAFELY
level. Yoga offers excellent asanas to accomplish this objective.
The following poses, among others, are good preparatory
work for pranayama: cobra pose (bhujangasana), locust
pose (shalabhasana), cat pose (cakravakasana), fish pose
(matsyasana), crocodile pose (makrasana), bridge pose (setu
bandhasana/dwipadapitham), extended standing forward
bend (uttanasana), and reclining relaxation pose (savasana).
Skillful use of breathing during asanas can augment
breath consciousness and breath control. To prepare for
pranayama, asana practice should involve coordinating
breathing with movement. For example, in uttanasana, one
may exhale while bending forward and inhale while coming
back up in the standing position. One can also practice
lengthening inhalation, exhalation, and the pauses between
inhalation and exhalations during the dynamic and stationary
phases of a pose.
The practice of asana can also prepare the body for a
good seated posture in pranayama practice. In verse 6:13,
the Bhagavad Gita recommends a straight and well-aligned
seated posture for pranayama and meditation: Samam kaya
shiro grivam, “The body, neck and head should be erect and
aligned and balanced.” Skillful use of asanas may help to
modify exaggerated kyphosis, lumbar lordosis, or excessive
lateral concave or convex curves (scoliosis), all of which can
make the posture for pranayama practice more challenging.
Practicing Kapalabhati
and Bhastrika Safely
As mentioned earlier, the breathing techniques that appear
to pose the greatest health risk are the rapid and vigorous
methods, including kapalabhati and bhastrika. The following
section suggests ways to increase the safety of practicing
these techniques. These suggestions assume that the above
prerequisites have been met, and that the techniques have
been learned from a skilled instructor.
Descriptions of Kapalabhati and Bhastrika
Because kapalabhati and bhastrika should be learned
from a skilled instructor, it is not the intention of the article
to provide detailed instructions. According to the ancient
tradition, only gurus gave detailed instructions. Ancient
Yogic texts often provide only highly condensed information
to be personalized and elaborated by one’s guru. For
example, the Hatha Yoga Pradipika4 simply offers the following
instructions regarding kapalabhati: “When inhalations
and exhalations are performed rapidly like a blacksmith’s
bellows, it is known as kapalabhati…” (2:35). The Hatha
Yoga Pradipika offers a little more detailed instructions on
bhastrika: “For bhastrika, sit in well aligned lotus pose, keeping
the body straight, closing the mouth firmly, expel the
air through nostrils, methodically (yatnen) (2:60). Breath
should be filled up to the heart center by drawing it rapidly
and forcefully (vegan), making noise, and (the breath)
touching the heart, throat and head (2:61). Breath should
be expelled and filled again and again just as a blacksmith’s
bellows runs rapidly (vegan) (2:62).”
A key distinction between the two practices, as they
are commonly taught, is the quality of the inhalation. In
kapalabhati, the practitioner exhales actively and forcefully
and allows the inhalation to happen passively. But,
in bhastrika, both inhalations and exhalations are performed
equally actively and forcefully. Readers may refer to
Himalayan Institute’s monograph Bhastrika & Kapalabhati5
and Coulter’s discussion of abdominal-pelvic exercises9(pp139-
206) for further descriptions of these techniques.
Safety Guidelines for Kapalabhati
and Bhastrika
1. Progress gradually and steadily. Kapalabhati and
bhastrika should be practiced slowly for a long time (over
many practice sessions), until the breathing muscles have
become strong and the practitioner has developed a good
feel for how the abdomen, ribcage, and diaphragm move in
these breathing techniques. It is wise to practice kapalabhati
and bhastrika at a rate of 20-30 breaths a minute, and
certainly not exceeding 60 breaths a minute, and closely
observe the movement of the muscles involved. While exhaling,
slowly and steadily pull the abdomen towards the
spine, allowing the abdominal organs to move up, and
then slowly release. While inhaling, watch the side ribs
expand and abdominal organs slide down, allowing the
movement to descend into the lower belly and pelvis. If all
is going well, you may gradually and methodically increase
the speed to 60-120 breaths per minute. Do not rush the
process, even if it takes you a year or two to reach a level of
efficiency. If you feel any adverse effect, return to a lower
rate of breaths per minute. You should feel relaxed and
energized by the end of the practice. If you notice rapid
breathing later in the day, reduce the level of intensity of
your practice.
2. Use moderation. Do only a moderate number of
repetitions (7-20) in a round. After each round, take a few
normal breaths. A total of 100-150 repetitions, broken into
several rounds with breaks, is plenty. Take frequent breaks between
the rounds to restore your normal rate of breathing.
INTERNATIONAL JOURNAL OF YOGA THERAPY – No. 17 (2007) 79
3. Maintain relaxation throughout the practice. While
practicing kapalabhati and bhastrika repetitions, keep the
face, neck, and entire torso as relaxed as possible. Be aware
of the jaw, abdomen, and diaphragm, which all have a tendency
to tense up during kapalabhati and bhastrika. Keep
them relaxed. Keep the shoulders as relaxed and still as possible.
Try to keep a gentle smile on your face throughout the
practice, which counteracts the build-up of tension. If there
is tension before, during, or after the practice, do gentle
stretches to ease muscle tension.
4. End the practice with a gentle and relaxed cool down.
Do not stop abruptly. Gradually slow down your inhalations
and exhalations. Practice other pranayama techniques,
such as humming breath or alternative nostril breathing, or
simply do slow inhalations and exhalations with or without
retention. End your practice with a few breaths in which
the inhalation/exhalation ratio is equal. If you feel abdominal
tightness, gently rub and massage your abdomen. Do
a few repetitions of knees-to-chest pose (apanasana) and
bridge pose (setu bandhasana) to stretch and release tension
in the back, neck, and shoulders. Do a relaxed crocodile
pose (makrasana) to make sure that efficient diaphragmatic
breathing is re-established. Always end your practice
with reclining relaxation pose (savasana) for at least 10-20
minutes.
Contraindications
Rapid breathing pranayama techniques may aggravate a
pre-existing structural or medical condition, or cause significant
pain and discomfort. Avoid practicing kapalabhati and
bhastrika if you have any of the following conditions:
􀁴􀀁 Chronic hyperventilation
􀁴􀀁 Rigid or immobile diaphragm
􀁴􀀁 Paradoxical breathing
􀁴􀀁 Lung disease/impairment, including hyperinflation
of lungs
􀁴􀀁 Pregnancy
􀁴􀀁 Recent unhealed surgeries, especially of head, neck,
and trunk
􀁴􀀁 Significant degree of scoliosis
􀁴􀀁 Low or high blood pressure
􀁴􀀁 Tendency for fainting
􀁴􀀁 Diabetes
􀁴􀀁 Kidney disease
􀁴􀀁 Seizures/epilepsy
􀁴􀀁 Ear, nose, or eye diseases
􀁴􀀁 Chronic head pain, migraine, or cluster headaches
Conclusion
The mechanisms and effects of normal breathing and
diaphragmatic breathing should be understood in order to
perform pranayama techniques safely and correctly. Unless
practitioners exercise out-of-the-ordinary patience and selfcontrol,
rapid breathing techniques such as kapalabhati and
bhastrika are likely to be performed incorrectly and prove
harmful in the long run. Only after ensuring the safety
and accuracy of the techniques can we examine whether
pranayama techniques offer unique benefits for respiratory
health.
References
1. Johnson DB, Tierney MJ, Sadighi PJ. Kapalabhati pranayama: breath
of fire or cause of pneumothorax? A case report. Chest. 2004;125:1951-
1952.
2. Kashyap AS, Anand KP, Kashyap S. Complications of Yoga. Emergency
Medicine Journal. 2007;24:231.
3. Desikachar TKV. The Heart of Yoga. Rochester: Inner Traditions
International; 1999:59.
4. Sinh P. Hatha Yoga Pradipika [in Sanskrit]. Delhi: Sri Satguru
Publications; 1984:13-27.
5. Himalayan Institute. Bhastrika and Kapalabhati. Honesdale, PA: Yoga
International Reprint Series.
6. Fried R. Breathe Well, Be Well. New York, NY: John Wiley & Sons,
Inc.; 1999:41–47.
7. Cahalin L, Braga M, Matsuo Y, Hernandez ED. Efficacy of diaphragmatic
breathing in persons with COPD: a review of the literature. Journal
of Cardiopulmonary Rehabilitation. 2002;22(1):8.
8. Sella GE. The story of the trunk (part 2): SEMG and the breathing
challenge, psychophysiology today. Magazine for Mind-Body Medicine.
2006;2(1):30.
9. Coulter HD. Anatomy of Hatha Yoga. Honesdale, PA: Body and Breath;
2001.
Direct correspondence to DEEP deepsubodh@yahoo.com

Deep Yoga Teacher Training 3rd postureWarrior II Pose (Virabhadrasana II)

on Thursday, July 14, 2011


Virabhadrasana 2
1Feet 4ft apart
2.Keep the feet parallel and pointing forwards.
3.Knees lifted, thighs back trunk and chest lifted navel holding in and holding buttock muscles but till comfortable level no over contraction of any muscle.
4.Extend the arms straight out at shoulder level; keep the shoulders down and shoulder-
5.Blades inwards.
6.Keep the elbows straight, palms open facing down, fingers extended.
7.Neck straight, head straight, look straight ahead.
8.hand on waist
9.turn the right leg, thigh and foot 90 degree to the right.
10.turn the left foot slightly in line with matline
11.check that the middle of the thigh, knee and ankle are in line.
12.as the leg rotates to the right, resist having the whole trunk following by turning the abdomen in the opposite direction.
13.keep the head, middle throat, centre chest and navel in one vertical line.
14.keep both sides of the waist even and lifted.
15.Learn to turn the legs and feet, without shaking the rest of the body.
16.hand on waist
17. keep the centre of the torso vertical, lift both sides of the trunk evenly.
18. exhale, bend the right leg to a right angle, the knee in line with the ankle.
19.the thigh is parallel and the shin is perpendicular to the floor.
20.the left leg remains straight, the left foot remains on the floor.
21. Arms spreading palms facing down
22.extend the arms out to the sides at shoulder height keeping the elbows straight ,wrists and finger extended
23..turn the head to look along the right arm.
24.do on the left side and then come back to Samasthiti.
Learn to bend the leg to a square against the stretched leg, without allowing the trunk to lean towards the bent leg. Learn to co-ordinate these opposite actions.
Note: While practicing it is difficult to attend to the legs as well as the arms at the same time Therefore, first make the leg movements on each side keeping the hands on the waist - then repeat with the arms spread
One can do all these asanas against the wall (back to the wall) if one is weak, aged and not capable of judging the alignment
Back in Samasthiti
take the palms near the chest, palms facing the floor. palms and elbows in line, parallel to the floor or above the shoulder facing each other bend the knees as in Utkatasana.
Benefits

Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Stimulates abdominal organs
Increases stamina
Relieves backaches, especially through second trimester of pregnancy
Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

Contraindications and Cautions

Diarrhea
High blood pressure
Neck problems: continue to look straight ahead with both sides of the neck lengthened evenly.

Deep yoga Teacher Training 1st posture Samasthiti or Mountain pose

on Monday, July 11, 2011


Chapter I

STANDING ASANAS



Samasthiti
Tadasana

We begin with the standing asanas The standing asanas are known as Utti/tha sthiti Throughout most of our waking hours we stand on our legs, but we do not pay attention to the correct method of standing. These asanas bring our attention to how we stand and correct the posture of the body. One learns the basic position of standing firmly on the legs. One learns how to distribute the weight when the arms are taken through various movements, without disturbing the position and shaking the entire body.
Part 1
1. Samasthiti
1.stand upright.
2.feet together, toes, ankles and heels touching.
3.see that the body-weight is spread evenly over the feet. ?tighten the kneecaps and lift the knees up.
4.shin bones in line with the thigh bones.
5.front of the thighs pressed back.
6.have the spine erect, chest lifted.
7.if back pain,high blood pressure ,migrane ,feet will be apart no hard contraction on muscles.
8.picture is with feet apart for beginer or people who are having following conradictions
9.arms straight down by the sides, in line with the hips.
10.roll the shoulder bones back and tuck the shoulder-blades In. ?neck straight, head straight.
11.look straight ahead

Learn to have an overall glance over the whole body to feet its existence and nearness. Learn to distribute the weight evenly on the feet, soles and heels.
Note: Do not consider this asana unimportant since it is very simple. The more you attend to it, the more you begin to realise the defect In your own body's posture.
In Samasthitt the arms are extended downward from the shoulders to the knuckles. Align the shoulders so that one is standing straight and properly balanced.
Spread and extended the bottom of the feet; align and balance the shins and thighbones. Extend the hamstrings. Create arches in the feet Position the chest and the head properly. Extend the side walls of the chest taking the arms back slightly.

SAFE PRACTICE:HOW TO PREVENT INJURIES IS MOST IMPORTANT

on Wednesday, July 6, 2011


Preventing Injuries in YogaWe will now consider how a Yoga teacher, Yoga therapist, or student can prevent the most commonly reported Yoga injuries. The recommendations below address the four top-stated causes of injury: poor technique and/or alignment, previous injury or condition, excess effort, and inadequate or improper instructions from teachers. These four causes are of course interrelated follow basic principles ahimsâ (non-harming), it is important to reflect on how consistently they are being applied by teachers and students in practice.

Preventing Injuries in Yoga When Prior Injuries or Conditions Exist
With regard to previous injuries or conditions as a cause of new injuries, teachers and studios must ask, and students need to inform their teachers, about any pre-existing conditions. Nevertheless, these conditions may remain undisclosed. Therefore, teachers should be proactive in mentioning any contraindications of a pose. Teachers must have the requisite knowledge of the body to know how to adjust a student’s practice to avoid risk related to preconditions. In each section below, we have noted when particular care is advisable.
Injury Frequently Associated Âsana Neck
sirsâsana (headstand), sarvângâsana (shoulderstand),halâsana (plow pose)
Shoulder/Rotator cuff
chaturanga dandâsana (four-limbed staff pose), adho mukha svanâsana (downward-facing dog), vasisthâsana (side plank pose), ûrdhva dhanurâsana (upward-facing bow),
Low back, sacrum, sacroiliac joint seated and standing forward bends, twists,backbends
Knee virabhâdrâsana (warrior pose) I and II, utthita trikonâsana (extended triangle pose) padmâsana (lotus pose), eka pâda rajakapotâsana (onelegged king pigeon pose), virâsana (hero's pose)
Wrist/Hand adho mukha svanâsana (downward-facing dog pose), chaturanga dandâsana (four-limbed staff pose), adho mukha vrksâsana (handstand), bakâsana (crow pose), vasisthâsana (side plank pose)
Hamstring paschimottânâsana (seated forward bend), uttânâsana (standing forward bend), parsvottanâsana (intense side stretch pose)
Hip utthitatrikonâsana (extendedtriangle pose), virabharâsana (warrior pose), eka pâda rajakapotâsana (one-legged king pigeon pose), twists
Lower leg/foot vîrabhadrâsana (warrior pose), balancing poses, jumping poses, virâsana (hero's pose), padmâsana (lotus pose)
Groin hanumanâsana (monkey pose), utthita trikonâsana (extended triangle pose) and
other wide-leg standing poses, lunges, baddha konâsana (cobbler's pose), upavishta konâsana
Thoracic/Rib twists, backbends
pregnancy twists, inversions, dhanurâsana (bow pose), salabhâsana (locust pose), nâvâsana (boat pose)
Fracture adho mukha vrksâsana (handstand), balancing poses, forward bends
Eyes inversions, forward bends (standing)
Cardiac inversions, fast vinyasa practice, excess effort or heat, arms overhead in standing poses, poses that constrict(press tightly) chest or abdomen, improper breathing
Stroke inversions, fast vinyasa practice, excess effort or heat, arms overhead in standing poses, improper breathing
Trauma, falls sirsâsana (headstand), balancing poses

Preventing Injuries in the NeckThe cervical spine is the most vulnerable part of the spine because it is the most mobile. The two types of poses in which the most care is needed to protect the neck are backbends and inversions. In backbending, vertebral compression and nerve impingement occurs when a Yoga student is too aggressive, thrusting the head and neck back in bhujangâsana (cobra pose), ûrdhva mukha svanâsana (upward-facing dog pose), or ustrâsana (camel pose). This is particularly true in poses such as ustrâsana in which gravity will play a part in taking the head back. The key instruction (and awareness) that will protect the neck is to arch the head back only after achieving the maximum possible arch in the thoracic spine. It is also helpful to maintain some muscular tone in the front of the neck. With these protective actions, the arching movement is spread evenly through the vertebral column.
The inverted poses most implicated for neck injuries are sirsâsana (headstand) and sarvângâsana (shoulderstand). Insirsâsana, it is essential for the student to understand how to use the arms and shoulders to support the body’s weight. Pressing the arms down and lifting the scapulae elongate the neck even while weight-bearing. Without this support from the foundation of the pose, excessive weight on the neck vertebrae may cause injury. In sarvângâsana, blanket support may be required to prevent excess flexion of the neck. When the pose is performed flat without blankets beneath the shoulders, the vertebrae of the neck are forced into 90 degrees of flexion, pinned to the floor by the body’s weight. Ligaments, tendons, discs, and muscles connecting these vertebrae are all at risk. With the shoulders and upper arms elevated on folded blankets, less flexion of the neck vertebrae is required, and inevitable pressure on this area will be shared by the shoulders. Students must prepare by strengthening and stretching the neck and shoulders before attempting these fully inverted poses. In addition, abdominal strength and stretch in the legs significantly reduce collapse of the body weight into the neck.

Preventing Lower-Back Injuries in Forward Bends :Considerations of the anatomy of the spine, pelvis, and legs are relevant here. The risk in most forward bends, such as uttânâsana (standing forward bend) or pascimottânâsana (seated forward bend), is that tightness in the hamstrings will restrict the pelvis from tilting, causing excessive flexion in the lumbar spine rather than flexion of the hips. This excessive lumbar flexion could result in sprains of spinal ligaments or muscles, such as the dorsal and lumbar par spinal musculature and quadratus lumborum, and could also cause disc herniation, or osteoporotic wedge fracture. Here, previous injury, excess effort, inadequate instruction, and poor technique are a treacherous combination. Students will benefit from the instruction to tilt the pelvis forward toward the legs as a first step to any forward bend, especially one in which gravity will increase the intensity of the pose. Broadening the thighs helps this pelvic tilt, as does bending the knees and extending the thoracic spine away from the pelvis. Students also can be instructed not to pull aggressively with their arms to go deeper into a forward bending pose. In uttânâsana, for example, support such as a table, a chair, or two blocks could be used for the hands, to lessen the weight of the upper body as it descends and to discourage aggressive pulling. Proper preparation is also a key factor. A hip-flexion pose with the spine supported, such as supta padângusthâsana (reclining big toe pose), is an excellent preparation for more demanding forward bends such as uttânâsana and pascimottânâsana. This supine pose will lengthen the hamstrings while providing support and proper length for the spine. Teachers must take note of which students need this preparation, and be sure to include it in the class.

Preventing Lower Back Injuries in TwistsExcessive flexion of the lumbar spine is also a risk in seated twists, such as ardha matsyendrâsana (half lord-of-thefishes pose), and flexion combined with rotation puts particular
force on the spinal discs. Sitting with the hips up on a folded blanket can help the pelvis tilt forward, maintaining the natural arch and length of the lumbar spine, even while one leg folds in toward the chest. As in the forward bend, a preparatory floor pose can give support to the spine and prevent excessive flexion. In jathara parivartanâsana (revolved abdominal pose), for example, the student presses his or her shoulders into the floor, then twists the legs to the side, with the floor helping to maintain length in the spine and evenness in the shoulders. Props such as blocks or pillows can be used to prevent injury from excessive effort in reclining twists, and to support the student when the shoulders, arms, or legs cannot rest easily on the ground.
In seated twists, the teacher should instruct students not to use their arms to force themselves into a more aggressive twist.

Preventing Lower-Back Injuries in Backbends In backbends Such as ustrâsana (camel pose) or ûrdhvamukha svanâsana (upward-facing dog pose), injury to the lumbar area often occurs because the thoracic spine does not bend, forcing the lumbar spine into overextension. Here, an overzealous student may over-contract the lower back, going for the outer shape of the pose without regard to technique or awareness. In many cases, it is up to the teacher to create this awareness in students. Student overzealousness in backbends is often a misunderstanding of how backbends are to be practiced; many will assume that exploiting the flexibility of the lower back is the intention of such poses. The following instructions (or similar instructions, in the language familiar to a particular style or class) will help to prevent injury: “Maintain steady strength in your legs, and root your tailbone down. Lift up through the whole upper body and bend in the upper back as much as you can. Curl your head, shoulders, and chest back.” Teachers also need a keen eye for asymmetries in student’s bodies that could stress isolated parts of the spine. Preparatory poses for active backbends include passive backbends supported with props to encourage symmetrical length of the thoracic spine, bhujangâsana (cobra pose) to practice the tailbone stabilization and active extension
in the thoracic spine, setu bandhâsana (bridge pose) to simultaneously strengthen and stretch the front thighs and increase thoracic and shoulder mobility. A preparatory variation of ustrâsana (camel pose) can also be practiced with the arms or elbows reaching behind to the seat of a chair instead of the feet.

Preventing Injuries in the Shoulders and Wrists
Adho mukha svanâsana (downward-facing dog pose), chaturanga dandâsana (four-limbed staff pose), and vasisthâsana (side plank pose), all poses that require bearing weight on the arms and hands, have been linked in our survey to injuries of the shoulders and wrists or hands. Many students will diligently try to achieve the full pose even without the technical instructions or strength required to do so safely. Again, the watchful eye of a teacher alert to over-efforting and poor alignment can make the difference between learning and injury. When there is a range of abilities in a class, the teacher must accommodate and not ignore those who cannot yet safely practice these poses, and provide alternatives in flowing sequences such as sûrya namaskar (sun salutation).The following actions in these poses will reduce the chance of injury significantly. First, spread the fingers of the hand or hands and press down evenly through all parts of the hand, avoiding passive weight-bearing on the wrist. Then stabilize the arm or arms by contracting all arm muscles, pulling energetically up away from the floor. Move the upper arm(s) toward the back of the body, using the shoulder blade muscles of the upper back Turn the upper arm(s) laterally as well, with the biceps muscle revolving forward. Then expand the chest and lift the weight off the hands as much as possible by recruiting strength in the torso muscles. These actions can all be practiced initially at a wall, or with the knees on the floor, to reduce weight bearing while skills are developed.

Preventing Injuries in the Knees in Standing PosesThe knee is situated between the long bones of the upper and lower leg, and shares muscles with both the hip joints and ankle joints. This makes the knee dependent on the alignment and mobility of both the hips and ankles for its safety. Wide-legged standing poses such as the vîrabhadrâsana (warrior pose) series put such a demand for stretch on the hip muscles that the safety of the knees can be compromised. Overzealous and uninformed students may attempt to go deeply into one of these standing poses, even if the force of the pose is being transmitted to the knees rather than to a healthy stretch in the hips. A narrower stance, which puts less demand on the hip and thigh muscles, is a safer way to start. Other preparations could include using the support of a chair for the bent leg, or practicing near a wall. A basic safety cue for students is to align the center of the knee with the center of the foot, if the knee is to the side, in front, or in back of the heel. Encourage students to adjust their stance to reflect the actual, not “ideal,” opening of their hips. Another safeguard is to use the muscles’ strength evenly around the joints, avoiding the uneven pulls that often cause knee pain. To protect the front leg’s knee from hyper-extending in utthita trikonâsana, press down the mound of the big toe and do not lock the knee.

Preventing Injuries in the Knees in Other PosesPadmâsana (lotus pose) is another example of a pose that requires a great degree of flexibility in the hip. If the hips are tight, students often force the pose by pulling the foot up with their hands, which puts tremendos stress on the ligaments and tendons around the knees. Proper preparation might include standing poses and seated or reclining hip openers to gain mobility. Alternative poses can be offered, such as baddha konâsana (bound-angle pose), and sukhâsana (easy pose) with props under the hips, knees, and possibly also under the shins. To prevent overzealous students from forcing the pose, the teacher needs to model and guide precise methods of entering these poses without suddenly or forcefully pulling the foot and leg into the pose. Again, the teacher’s experience, training, and watchfulness is essential; students commonly need feedback on this pose to understand whether they are safely moving into the posture. To prevent injury in virâsana (hero’s pose) and eka pâda rajakapotâsana (one-legged king pigeon pose), a prop such as a block or folded blanket under the hips will lessen the demand for knee and hip flexibility. People with previous knee injuries or surgeries should progress very carefully to gradually regain range of motion in these poses.
Summary of Recommendations
In summary, we offer several recommendations toward the goal of greatly reducing the incidence of Yoga injuries:
1) Teachers must be trained how to plan a safe Yoga practice for the population of students at hand, using alternate forms of poses as needed.
2) Studios and teachers can require a self-assessment of each new student’s level of experience, strength, and flexibility in order to guide them toward an appropriate level of class.
3) Students can be advised before taking class that pre-existing conditions will affect their practice, and they can be encouraged to seek help in adapting the practice according to their needs.
4) The teacher and student must both know what constitutes appropriate levels of effort. This requires training for the teacher and education for the students by the teacher.
5) The teacher must know how to spot overzealousness and alignment risks before injuries occur.
6) If classes are large, assistant teachers can help to watch for overzealous and poorly aligned students.