Pancha Kosha (Five Level of Human Existence)
In the Taittriya upanishad, the five layers of the body are expounded upon. Going beyond these, one can reach the atman. These five layers are
Yoga as a Science of 4 States of Human Consciousness
The Mandukya Upanishad deals with the four states of consciousness. Waking, 2. dreaming, 3. Deep sleep and 4. Turiya or samadhi state. It also
Three Types of Muscle Contractions (Isometric, Concentric, and Eccentric)
1) Isometric Muscles are tense but no joint movement. 2) Isotonic Eccentric Downward movement of joint. Tension is produced when the muscle lengthens. Concentric Upward
Aerobic and Anaerobic Yoga Pose
Aerobic activity This takes place with oxygen where carbohydrate and oxygen are used as fuel for the first two minutes after which fat is burned.
Muscle Fiber Types: Fast Twitch Muscle Fiber and Slow Twitch Muscle Fiber
Slow Twitch Muscles that are associated with aerobic work are called slow twitch. These are the muscles working when we do the simpler yoga
Eight Limbs of Ashtanga Yoga – Patanjali Yoga Sutra
Yama – self restraint Niyama – social mores Asana – postures Pranayama – breathing Dharana – concentration Dhyana – meditation Pratyahara – withdrawing from attachment
9 Obstacles in the Path of Yoga – Patanjali Yoga Sutra
Laziness Doubt, Dullness, Cravings, Wrong perceptions, Disease, Procrastination, Inability to achieve the refinement, Instability
Urdhva Dhanurasana(Upward Bow or Wheel Pose)
Lie flat. Bend and raise the elbows over the head and palms under the shoulders. Bend and raise the knees. Bring the feet nearer until
Jathara Parivartanasana (Master Revolved Abdomen Pose)
Lie flat on the back. Stretch both arms out sideways, in line with shoulders. Form a cross with the body. Exhale, raise both legs together
Salamba Sarvangasana (Supported Shoulder Stand Pose)
From lying on the back raise the thighs and engage the glutes. Back can be supported by the hands, shoulders rolled inwards. Form a bridge
Supta Pavanamuktasana(Reclining Wind Relieving Pose)
Lie on your back. Bend right knee and bring the thigh to the chest and head to the knee. Other leg straight.
Ananda Balasana(Happy Baby Pose)
Lie on the back, legs in the air knees bent and drawn in, legs spread apart, hands holding the big toes.
Savasana or Shavasana(Corpse Pose)
Lie flat on back, arms slightly away from the body, feet slightly apart, relaxed.
Purvottanasana(Upward Plank Pose)
Start sitting up with your feet stretched out in front of you. Place the palms on the ground about one forearms length behind the hips.
Phalakasana (Plank Pose)
Lie flat on the floor, face downwards. Bend the elbows, palms by the side of the chest. Keep the feet together. Raise the whole body
Chaturanga Dandasana(Four Limbed Staff Pose)
Lie flat on the floor, face downwards. Bend the elbows, palms by the side of the chest. Keep the feet a foot apart. Raise the
Urdhva Mukha Svanasana(Upward Facing Dog Pose)
Lie prone on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your
Dhanurasana(Bow Pose)
Lie flat on the stomach, face downwards. Exhale and bend the knees. Stretch the arms back and hold the left ankle with the left hand
Bhujangasana(Cobra Pose)
Lie on the floor, face downwards. Extend the legs, keeping the feet together, keep the knees tight and toes pointing. Test the palms by the
Sarpasana(Snake Pose)
Lie flat on the stomach, legs straight, feet together. Interlock fingers behind the back and place them on top of the gluteus. Place the chin
Shalabhasana(Locust Pose)
Lie flat on stomach, thighs together, knees together, hands under the thighs, palms downwards and hands clenched. Place chin on the floor slightly stretched forwards.
Ardha Shalabhasana(Half Locust Pose)
Lie flat on stomach, hands under the thighs, palms downwards and hands clenched. Place chin on the floor slightly stretched forwards. Raise the right leg
Makarasana(Crocodile Pose)
Lie on stomach. Raise head and shoulders and rest the chin in the hands with elbows on the floor. Feet apart, points out from the
Prasarita Padottanasana (Wide Legged Forward Bend Pose)
From Tadasana spread the legs about 5 feet apart. Tighten the legs, drawn in the knee caps, place palms on the floor. Hinge forwards from
Natarajasana(Lord of the Dance Pose)
Feet together, bend the right knee behind the back and grasp the ankle with the right hand. Keep both knees together to maintain balance. Slowly
Virabhadrasana – III (Warrior – III Pose)
Tadasana to feet 4-5 feet apart. From Warrior 1 on the right, bend the trunk forward and rest the chest on the right thigh. Arms
Virabhadrasana – II (Warrior – II Pose)
Stand in Tadasana, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively
Virabhadrasana – I (Warrior – I Pose)
Stand in Tadasana, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each
Parsvottanasana(Intense Side Stretch Pose)
From tadasana, hands on hips, step left foot back 3-3.5 feet apart, keeping your feet still. Turn left foot 80 degrees (or less). Lengthen spine
Parivrtta Parsvakonasana(Revolved Side Angle Pose)
From tadasana, step 4-4.5 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Exhale and turn the right leg 90
Utthita Parsvakonasana(Extended Side Angle Pose)
From tadasana, step 4-4.5 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Exhale and turn the right leg 90
Parivrtta Trikonasana(Revolved Triangle Pose)
From tadasana, step 3-4 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Right foot outwards 90 degrees and left
Utthita Trikonasana(Extended Triangle Pose)
From tadasana, step 3-4 feet apart, arms straight and raised in line with shoulders, fingers together, palms downwards. Right foot outwards 90 degrees and left
Utkatasana(Chair Pose)
From Tadasana inhale to raise arms til biceps touch ear and palms are together, finger pointing towards the sky. Lock elbows, keep straight, tuck elbows,
Garudasana(Eagle Pose)
From Tadasana bend the knee, bring the other knee over and rest the back of this thigh over the thigh of the inside leg. Move
Ardha Chakrasana(Half Wheel Pose)
Tadasana, support both palms on the back of the hips, push the hip forward and bend backwards from the sacral region, widen chest, head backwards.
Pada Hastasana(Hand to Foot Pose)
From Tadasana, inhale and raise arms above head, exhale bend forward from the hips, spine straight and knees straight. Lengthen neck towards feet, keep the
Ardha Uttanasana(Standing Half Forward Bend Pose)
From standing forward bend, press palms or fingertips into the floor, inhale lift torso away from thighs, lengthening between pubic bone and navel. Try to
Vrksasana(Tree Pose)
From Tadasana, shift weight to the foot that is straight on the floor and distribute weight evenly across the foot. Bend other leg and rest
Tadasana(Mountain Pose)
Feet together, heels and toes touching, tighten the knees and knee caps pulled up, contract the hips, pull up the muscles of the backs of