Rachel Lander Union Yoga TT 2013
1)
Brief breakdown of the content and timings for a 50 minute
beginner’s class, teaching sun salutation A. All sections are
demonstrated then students instructed as they do it for themselves.
Modifications will be offered if students are not yet able to do the
full asana.
Minutes
Content
1
Welcome to class, Enquire about injuries and stress not to
eat a full meal for 2 hours before class or a small snack
an hour before. Come to class fully hydrated and don’t
drink till after the class has ended.
What is Ashtanga yoga? Brief description of the
background to this type of yoga practice –
Krishnamacharya and Pattabhi Jois.
The purpose of the primary series i.e. internal cleansing
of the body.
Then describe the key elements of Ashtanga – posture,
the ujjayi breathing (demonstrate), the drishti (describe
the focal points) and the bandha (moola and uddiyana
talk about). Tell student not to worry too much if they
can’t do all of these things together at first, that it will
come with time. Talk about the breath and movement
being synchronised to make the vinyasa.
Standing in samasthiti raise arms above head on
inhalation and lower on exhalation repeat x10 - Gets
students used to thinking about the breath and movement
also warms up body.
Above + forward fold (uttanasaana) and back up to
standing. Repeat x3
Above + inhale and lengthen spine and look up, fold
forward exhale and come back up to standing
Above + step right foot back into lunge then step forward
and follow sequence back up to standing. Repeat with left
leg. Then repeat whole thing x2
Above + Chaturanga dandasana (with modificationsknees on floor). Then repeat 2x led and 1x students do it
for themselves. Reinforces sequence and allows them to
ask if they don’t understand something
Above + urdhva mukha svanasana (cobra modification)
Above + Adho mukha svanasana (knees bent
5
2
2
3
7
8
8
10
Rachel Lander Union Yoga TT 2013
4
modification). Repeat 2 led and 1 student on own
Savasana - guided relaxation tensing and letting go of
muscle groups. Ask students to practice what they have
learnt at home. Goodbye
Modifications for sun salutation A for very overweight people and people
with weak upper body strength.
Very Overweight
General modification for whole class, until strength, flexibility and
stamina have improved
1) Slow it down; maybe take a few breaths in each posture instead of
just one. They may not be able to move quickly from one posture
to the other at first
2) May tire faster because of extra effort to move around and possible
lack of general fitness. Add in more recovery time.
3) Instead of jumping back and forwards step to reduce joint impact.
Asana
Raising arms above head
Forward fold
Flatten back looking forward
Chaturanga dandasana
Urdva mukha svanasana
Adho mukha svanasana
Jumping feet between the hands
Coming back up to standing
Modification
No modification
Tummy might get in the way
encourage fold from hips not waist,
lift up before folding forward.
No modification
Knees to floor
Cobra so most of body supported
on floor but still get chest opening
and back bend
May need to modify pushing up
into down dog from cobra/up dog
so come to hands and knees first
then push into down dog
Step or lift and place foot
Bend knees before raising arms and
upper body
Rachel Lander Union Yoga TT 2013
Weak upper body strength
General modifications, for whole class, until upper body strength
improves.
1) Practice push-ups with knees on the floor to build upper body
strength. Give as daily practice for homework
2) Reduce the time spent in postures requiring the weight of the body
to be supported through the arms but repeat these postures more
often
Asana
Raising arms above head
Forward fold
Flatten back looking forward
Chaturanga dandasana
Urdva mukha svanasana
Adho mukha svanasana
Jumping feet between the hands
Coming back up to standing
Modification
Practice raising and lowering the
arms really slowly to work and
strengthen the shoulder, arm and
chest muscles.
No modification
No modification
Knees to floor to reduce weight on
upper body. Alternate straightening
legs then lowering knees several
times.
Begin with cobra. Then build up to
straight arms knees off the floor.
Again alternate straightening legs
with resting knees on the floor.
Reduce time posture is held
initially then build up over time.
Step feet in till weight can be taken
through the shoulders.
No modification
Rachel Lander Union Yoga TT 2013
2)
If a student came to my class complaining of a slipped disk I would ask
them to tell me what they mean by “slipped disc”, what their symptoms
are and where they are. I would also ask whether they have had a proper
diagnosis from a GP or consultant. If they haven’t I would ask them to
visit a doctor before taking a yoga class.
Lots of people use the phrase “slipped disc” but this is in fact a term used
for a herniated or ruptured disc, as a disc cannot slip out of place because
of the structure of the spinal column. Each disc has a nucleus (pulposis)
containing a gel like substance and an annulus (fibrosis), which fuses
each disc to the next one, running continuously from disc to bone. The
discs therefore cannot move.
http://orthopedics.beaumont.edu/files/ortho/imce/Herniated_Lumbar_Dis
c.jpg
What is really happening is leakage of the gel like substance that is
contained within the disc. See diagram above. An injury can cause a
tear/rupture in the edge of the disc through which the gel like substance
bulges, causing pressure on the nerve(s) coming out of the spinal canal.
Rachel Lander Union Yoga TT 2013
This causes a lot of pain and sometimes impaired function of the body
part to which the nerve leads.
These ruptures can happen in the cervical, thoracic or lumber regions of
the spine, but are most commonly found in the lumber area. If the student
has a proper medical diagnosis then I would advise them to refrain from
coming to class until the doctor had told them that the rupture had healed.
If it is not a ruptured disc but is general backache then I would offer them
modified asana to do.
Rachel Lander Union Yoga TT 2013
3) The Hatha Yoga Pradipika (HYP) states that there are 6 factors,
which hinder progress in yoga, and 6 that lead to success.
Chapter 1,Verse 15 says, “ Overeating, exertion, talkativeness,
adhering to rules, being in the company of common people and
unsteadiness (wavering mind) are the six (causes) which destroy
yoga.”
These six factors are believed to waste energy and bring imbalance to
the body and mind, which ultimately blocks the flow of pranic and
mental energy. The purpose of yoga is to balance these two energies
in order for them to unite and move through the sushumna nadi to
the third eye, in doing so activating kundalini. When both nostrils are
open and flowing freely the energies are balanced.
According to the HYP overeating causes sluggishness and the build
up of toxins in the body and leads to a dull mind. Any yoga practice is
then spent detoxifying the body not making progress.
Exertion refers to both unnecessary physical and mental activities,
which drain energy that could be stored and used for spiritual
purposes instead.
Gossiping and engaging in social small talk are also to be avoided, as
they waste both energy and time, which should be spent on yoga
practice. They distract the mind and can cause negativity.
Avoiding rules seems to be a strange instruction as people live in a
society where rules are put in place to keep order. However the HYP
is saying that the guru’s instructions need to be followed, but the
student (sadhaka) should keep an open, flexible mind with regard to
external events. He/she should not be put out when circumstances
change but instead should adjust to change and open the mind and
awareness to alternatives.
Unsteadiness can refer to either mental unsteadiness such as lack of
willpower or physical unsteadiness such as not being able to sit for
long periods in one position. This unsteadiness is caused by
inconsistency and irregularity of lifestyle e.g. lack of regular practice
or constantly altering when you get up in the morning.
Rachel Lander Union Yoga TT 2013
The HYP then goes on, in Chapter 1,Verse 16.1, to describe the things
that will help, that are fruitful uses of time and preserve energy.
“Enthusiasm, perseverance, discrimination, unshakeable faith,
courage, avoiding the company of common people, are the (six
causes) which bring success in yoga.”
The student is told to keep positive and stay fresh in their attitude
towards practice and progression. To look forward to the progress
which will be made.
From this positive thinking it will be easier to persevere with daily
practice. To stay focused and not give up even when you don’t feel
like practicing or are seeing no particular progress in your practice.
Discrimination here refers to the selection of activities, diet, friends
etc. that may positively or negatively influence your practice. The
HYP encourages the student to choose only those things that enhance
and encourage practice.
A student is required to have total faith in his/her guru; to never
doubt that what the guru is teaching and advising wont work. A
student may have self-doubt about his/her own abilities but never
the gurus. You must also have faith in the process and in doing so you
will succeed.
And the final piece of advice is to stay away from common people.
This means staying away from those not on the same spiritual path,
and should not be seen as a reference to their inferiority. The HYP
describes this, recommending that the student avoid social
interactions and negative influences until “his physical, mental,
emotional and psychic resistance are developed.” One would
suppose therefore that when these factors were developed, the
student would not be swayed by anything which may hinder the
progress of their yoga, should they come into contact with such
things in da to day life.
Rachel Lander Union Yoga TT 2013
4)
The main muscles of the leg originate on the pelvis.
On the front of the thigh are the quadriceps, which consists of 4
muscles – the rectus femoris, the vastus medialis, the vastus
intermedius and the vastus lateralis. All four insert onto the patella.
The rectus femoris runs down the centre of the thigh covering the
vastus intermedius. When it is contracted it can both flex the hip and
extend the knee. It is a polyarticular muscle. The other three muscles
function only to extend the knee (they are monoarticular).
Contracting the quadriceps directly stretches the hamstrings, the
other main group of thigh muscles located on the back of the thigh.
The hamstrings are a group of three muscles comprising the biceps
femoris, the semitendinosus and the semimembranosus. They
originate on the ischial tuberosity (except the short head of the
biceps femoris which originates on the linea aspera on the femur).
The biceps femoris is a two-headed muscle with a long head and a
short head and it flexes the knee and outwardly rotates the lower leg.
Tightness in this muscle impedes forward bending especially in
postures that require inward rotation of the leg.
The semitendinosus and the semimembranosus make up the inner
hamstrings and flex the straight knee and inwardly rotate the leg
when the knee is bent. They also, when contracted, help the gluteus
maximus in extension of the thigh at the hip.
In a posture such as Adho Mukha Svanasana (downward facing dog),
imbalances in these muscles can cause problems. Many people have
tight hamstrings so find it hard to fold with extended arms and back
whilst at the same time taking the heels down towards the floor.
The tight hamstrings (especially tightness in the biceps femoris)
prevent the required forward (anterior) tilting of the pelvis that is
needed to keep the natural curve of the lower back. With this tilt of
the pelvis, the chest can move towards the thighs and the arms and
back can straighten and lengthen. Without the tilt, the lower back
flattens or rounds, preventing this extension of the upper body,
preventing the sit bones being lifted up towards the ceiling and
stopping the full flexion of the hips. The consequence of this is that
the legs can’t straighten so the posture cannot be done properly.
Rachel Lander Union Yoga TT 2013
Alongside the problem tight hamstrings cause in preventing the full
straightening of the legs in this posture, they also prevent the inward
rotation of the thighs needed to open up the back of the pelvis
allowing for a deeper forward bend. The tightness of the
semitendinosus and semimembranosus will determine the students’
ability to inwardly rotate the straightened legs.
If the quadriceps are tight and very strong compared to the
hamstrings, then this imbalance will also cause problems in
downward facing dog. It may cause too much flexion in the hip joint,
keeping the space between the top of the thighs and the pelvis small,
so preventing the desired natural curve in the lumber spine. This part
of the back may flatten or round slightly which prevent s the proper
lengthening of the arms and spine and the required tilt of the pelvis.
The quadriceps, in this posture, need to relax to allow the
lengthening of the hamstrings opening up the back of the legs to
lower the heels to the ground. If the quadriceps are overly strong and
tight then this action will be prevented.