Personal Trainers Introductory Guide to Yoga

By Desire Bartlett M.S., CPT,YT

Table of Contents
INTRODUCTION.................................................................................................4 HISTORY OF YOGA.............................................................................................5 BENEFITS OF YOGA...........................................................................................6 BASIC CONCEPTS OF YOGA ..............................................................................7 PRANAYAMA- Breathing Techniques..................................................................9 PROGRAM DESIGN ..........................................................................................10 Asanas/Poses..................................................................................................12
SUN SALUTATION/ Surya Namaskar .............................................................................12

Standing Poses ................................................................................................14

Mountain Pose/Tadasana .............................................................................................17 Chair Pose / Utkatasana ...............................................................................................19 Downward Facing Dog / Adho Mukha Svanasana ............................................................21 Extended Triangle / Utthita Trikonasana ........................................................................23 Extended Side Angle / Utthita Parsvakonasana ...........................................................25 Crescent Pose/ Chandrasana ........................................................................................27 Warrior 1 / Virabhadrasana I .......................................................................................29 Warrior 2 / Virabhadrasana II ......................................................................................31 Hand to Big Toe Pose / Utthita Hasta Padangusthasana ..............................................33

Forward Bends.................................................................................................34
Standing Forward Bend / Uttanasana ...........................................................................37 Seated Forward Bend/ Paschimottanasana ...................................................................39 Standing Wide Legged Forward Bend / Prasarita Padotanasana .....................................41 Seated Wide Legged Forward Bend / Upavista Konasana ...............................................43

Back Bends......................................................................................................44
Cobra / Bhujangasana .................................................................................................47 Upward Facing Dog /Urdhva Mukha Svanasana ...........................................................49 Bridge / Setu Bandha Sarvangasana............................................................................51 Camel / Ustrasana ......................................................................................................53 Wheel/Urdhva danurasana...........................................................................................57

Balances ..........................................................................................................58
One Arm Balance / Vasisthasana ..................................................................................60 Tree / Vrksasana .........................................................................................................63 Warrior 3 / Virabhadrasana III .....................................................................................65

Twists ..............................................................................................................66
Seated twist with both legs on one side / Bharadvajasana .............................................67 Seated one knee into chest twist / Maricyasana ............................................................71 Belly Laying Down Twist/ Jathara Parivartanasana .........................................................72

Hip Openers.....................................................................................................74
Pigeon.........................................................................................................................76 Thread the Needle .......................................................................................................79 Double Pigeon aka Fire Log Pose/ Agnistambhasana .....................................................81

Other Poses .....................................................................................................82 2

Childs Pose / Balasana ...............................................................................................83 Boat Pose/ Paripurna Navasana ..................................................................................87 Plank...........................................................................................................................89 Four Limbed Staff Pose / Chaturanga Dandasana ..........................................................90 Splits (Hanuman the Monkeys Pose) / Hanumasana ....................................................93

INVERSION NOTES ..........................................................................................94 ADVANCED BALANCE TRAINING .....................................................................94 Special Considerations for Pregnancy..............................................................95 Benefits of Exercise during Pregnancy .............................................................96 POST NATAL YOGA..........................................................................................98 PHYSICAL AND ENERGETIC FOCUS CHART ..................................................100 Comparison Chart of Exercise Modalities.......................................................103 RANGE OF MOTION OF THE JOINTS..............................................................104 Sample Personal Training Session with Yoga.................................................105 How Yoga Can Make You a Better Personal Trainer .......................................107 GLOSSARY.....................................................................................................109 Discovering Your Yoga Style, Yoga Illustrated Magazine ................................110 About the Author............................................................................................113 AUTHOR S NOTE ..........................................................................................114 Reference Resources Noted Throughout Manual ............................................115
Books:.......................................................................................................................115 Manuals: ...................................................................................................................115 Websites: ..................................................................................................................115

INTRODUCTION
Our culture is becoming more and more health conscious and realizing that taking care of the external form, helps with the health and healing of the internal systems. Yoga has become increasingly popular among people from all walks of life. Athletes looking to keep their bodies healthy and mobile, business men and women seeking stress reduction, elderly citizens seeking relief from diseases related to the aging process and pregnant women looking for a way to connect with their body and their baby, all have begun to explore the benefits of Yoga. Yoga has been recommended by the medical community as a manner of reducing stress, healing musculoskeletal problems and even easing PMS. Yoga is more than a means of developing ones flexibility, it is a powerful tool which teaches us to confront our physical limitations and gain a renewed sense of confidence in our inner strength. It is one of the wonderful gifts that comes from strengthening and increasing flexibility in the body. Much like weight training, Yoga uses the weight of the body as a form of resistance. There are many similarities in the 2 types of movement; Focus, control, strength, movement through a full range of motion, to name just a few. The asanas (poses) practiced in Yoga can be practiced in a more active (heating) manner, or more passive/relaxing (cooling) manner. These 2 types of practices can be woven into fitness training by trainers who are open to incorporating benefits of this ancient practice. To become a Yoga teacher it is suggested that you enroll in a comprehensive course & have a personal practice, but to infuse some of the basic principles and postures into your training, this manual and DVD set will provide you with the basics on technique and safety. As trainers, we all know that clients continually come back to the trainers who are inspiring, empathetic, patient, knowledgeable and who empower them. If your client is able to realize a personal fitness goal, overcome a physical limitation, and/or just generally feel great, they will keep coming back and recommend you to their friends. Staying current in the field is very important. Ironically, what is current in the field of health is the 5,000 year old practice of Yoga. Drawing from Yoga, personalizing and tailoring it to fit your clients needs will add to your marketability and effectiveness as a trainer. Many of your clients are probably already practicing Yoga in a studio, health club or at home with a DVD. Those who are new to the practice might ask you to explain what Yoga can do for them and what effect will it have on their overall health and fitness. Included in this manual is a study published by UC Davis on the effects of Yoga on physical fitness. You can have your client read the study, and explain to them that the concentration and present moment awareness we find in Yoga can help tap into the inner strength and flexibility that we all possess. As trainers, we have seen clients give up mentally before they have played the edge of their physical limit. 4

The mind takes over and says "this is too hard," "Im tired," "Why on earth am I paying you to do this to me?!" The stillness of mind and present moment awareness we find in the breathing and movement techniques in Yoga helps the client to transcend the mental chatter & take each repetition, each movement, as an opportunity to realize greater strength. This might sound like a "Zen-like" approach to fitness, and in a way it is because of its basic simplicity"Strong and flexible inside.strong and flexible outside."

HISTORY OF YOGA
The earliest beginnings of Yoga originated in India 5,000 years ago. The history of Yoga has been divided into eras which include; Vedic Yoga, Pre-classical Yoga, Classical Yoga, and Modern Yoga. Vedic Yoga, sometimes called archaic Yoga, was practiced as a means to focus the mind for extended periods of time. Veda means knowledge, thus these practitioners were seeking greater knowledge by transcending the limitations of the ordinary mind. Pre-classical Yoga is largely based on the teachings of the Bhagavad-Gita, an ancient scripture which at its core teaches that our actions must go beyond the grip of the ego. These Yogis (yoga practitioners) developed many techniques for achieving deep meditation to discover the true essence of the self. Classical Yoga refers to the time period when the Yoga Sutras, of Patanjali was written. This ancient text recognizes that we are both matter and spirit. It was soon after this that Yogis began to put more emphasis on exploring the hidden potential of the body. Modern Yoga has been brought to the United States by the Indian masters and Westerners who have traveled to the East to study. The teacher who has perhaps left the most definitive legacy in modern Yoga, is Krishnamacharya (Kreesh-namacha-ree-ya). Krishnamacharya taught the ancient practice of Hatha Yoga. Ha meaning sun, and tha meaning moon, this practice seeks to unite the duality of solar energy (masculine, heating, strength) and lunar energy (feminine, cooling, grace, flexibility). Krishnamacharya taught 3 pioneers in the field who all helped to bring Yoga to the West. These mens names and contributions are as follows; Pattabhi Jois, who has brought us the vigorous practice of Ashtanga Yoga- an athletic style with stong emphasis on asana(poses). B.K.S. Iyengar, who has contributed Iyengar Yoga, which was developed to accommodate all body types and physical challenges. This system pays great attention to detail, and was the first to introduce props (blocks, straps amd bolsters) to the practice. Desikachar , who also happened to be Krishnamacharyas son, has helped to popularize ViniYoga. This type of Yoga has given us the popular Vinyasa or Flow classes that are so popular in studios now. Vinyasa Yoga does not restrict itself to a predetermined series of

movements. One movement flows into the next, and that flow can be different every single time.

BENEFITS OF YOGA
The benefits of Yoga are many. Each persons experience is unique, and each person has their own natural limits. Yoga helps us to transcend limits both physically and mentally. There is a quote from Anna Freud that says; "I was always looking outside myself for strength and confidence, but it comes from inside of us. It is there all the time." This quote, although not in direct reference to the practice of Yoga, beautifully illustrates that strength comes from within. When we challenge ourselves, whether with weights, poses, or any new experience, we learn that there is an untapped reservoir of strength. Physical strength is an obvious benefit that can come from Yoga. Many of the more challenging postures involve lifting ones body weight. Plank and chaturanga are very similar to a push up, and provide most of the same strength gains to the pectorals, triceps, and anterior deltoid. Still other postures keep us in a sustained contraction for as long as a minute. Chair pose, is very much like a wall squat in that you maintain a constant contraction of the gluteal and quadricep muscles. The physical benefits of Yoga are not limited to just strength. Other benefits include; Improving flexibility & joint mobility, helping to correct postural alignment, increases circulation, improves balance and coordination, promotes symmetry, etc These benefits are helpful to both athletes and the general population. Athletes can benefit from the above list of benefits, as well as learning to coordinate breath and movement. Keeping the muscles supple and having the ability to use the combination of strength and flexibility can help in most sports. Golfers maintain a healthy range of motion in the shoulder joint, while checking any imbalances between the left and right sides of the body. Cyclists benefit greatly from back bends, which helps to lengthen the musculature that is held in a contraction while riding. Runners often put many miles on their hip, knee and ankle joints. Yoga may help decelerate joint degenerative process, and keep them running longer. Many people in the general population (non-athletes) often live with some type of postural misalignment. Whether it is kyphosis, lordosis, or scoliosis, very few of us are perfectly aligned and symmetrical. It is common to favor our dominant side. Yoga can help alleviate some of the muscular tightness that occurs with these deviations. For example, if someone has shoulders that slump forward from working at a desk all day, as trainers we know that certain exercises, such as the seated row, will help to strengthen the overstretched rhomboids. We also need to spend some time opening (stretching) pectoralis minor. This will provide some 6

much needed relief to these tight muscles, and promote greater range of motion in the seated row. In addition to physical benefits, there are mental benefits from Yoga as well. Increasing kinesiological awareness (awareness of where the body is in space) helps promote an understanding of the mind/body connection. As trainers, it is common to have a client who understands a movement conceptually, but is not immediately able to translate that to their body. For example knowing that you should keep your head in a neutral position in an abdominal crunch, is a lot different from being able to do it. People continue to yank their neck forward in an almost unconscious manner. The sense of connection between breath and movement can help the client slow down, and become more aware of what the body is actually doing. This awareness is not unique to Yoga, but is an integral part of it, thus greatly benefiting the personal training client. Mental fatigue often occurs before actual physical fatigue. You might know that your client has the physical ability to perform another 10 reps, but mentally they give up. Yoga encourages exploring the edge of our physical limitations, and transcending them. It is a common occurrence when one is in a deep twist that the fight or flight response kicks in, and we want to exit the pose immediately. The sense of calm that comes from the breath allows the movement to have a more meditative quality. One simply notices the discomfort, and can sit with it until it passes. The next time the person practices Yoga they might go even deeper into their twist because they have already met and surpassed what was their edge. It is important to note that the purpose of Yoga is not always to stretch deeper, get stronger, or push limits. The body is different every day. Depending on many factors, such as sleep, hydration, emotional well being, etc the experience of ones body can change. On the days that there is fatigue or injury, it is much better to back off a little. Perhaps that day is a good day just to practice Yogic breathing. Learning to be OK with backing off a little can be just as challenging for some as learning to explore the edge. Be attentive to your clients physical and emotional needs, and guide them gently towards a state of balance. If you see that they are doing too much, encourage patience. If you see that they could do a whole lot more, encourage them to transcend their current limits.

BASIC CONCEPTS OF YOGA

Yoga means union, the union of masculine and feminine energy, the union of strength and flexibility. The word asana, means pose in the ancient Indian language of Sanskrit. It is through combining special breathing techniques (pranayama) with asana, that we begin to tap into the power of the practice. You will come to notice that almost all of the Sanskrit names of the poses end in the word asana, such as trikonasana. Trikonameans triangle and asana is pose, 7

thus the meaning, triangle pose. Most of the terms in the manual will have both the Sanskrit and English terms, but there are a few terms that are usually referred to only in Sanskrit, and are very important to know. The first Sanskrit term that is commonly used is dristi (pronounced dreeshtee). This term refers to the gazing point. Depending on what posture you are in, dristi can make a huge difference on your ability to balance and move deeper into the posture. The gaze should always be somewhat soft, there is never a hard, fixed stare, or anything that would cause tension in the face. It is also important to encourage the student/client not to use their reflection in the mirror as the gazing point, as it is easier to gaze upon something that does not move. Generally the gazing point is down or inward in forward bends, out or upward in backbends, and away from the lower body in a twist. Look for where the head feels most comfortable though, if the client has neck soreness, it is generally better to keep the gaze more downward, even in forward bends. Use your knowledge of anatomy to analyze where the head and neck are most comfortable and you will naturally discover the dristi. The second Sanskrit term that is commonly used is bandha. Bandha (pronounced bon-da) means lock. There are 3 common locks used in Yoga, mulhabandha (root lock), uddiyanabandha (belly lock), and jalandharabandha (jaw lock). The lock that relates most to weight training is uddiyanabandha, the belly lock. The word Uddiyana literally means "upward flying." The idea here is that the abdomen is drawing in and up on the exhalation. Engaging the belly muscles in forward bends for example, would involve folding forward on the exhalation, when your belly is drawing in and up. In this manner one is able to create more of a hinge from the waist. This "locking," serves as a foundation for the next inhalation. As the diaphragm flexes in a downward direction, drawing breath into the lungs, the external intercostals muscles lift the ribcage, expanding the thoracic region and allowing the lungs to fill with oxygen. The third and fourth terms are interrelated concepts. Pranayama means the practice of controlling the breath. Ujayii means victorious breath, Ujayii is a form of pranayama. So as not to get lost in the Sanskrit, all this means is that we are paying special attention to our breathing, and the breath that we will practice is referred to as victorious breath. The inhalation and the exhalation in this system are both done through the nose, but it is not a "sniffy" breath. It is deep diaphragmatic breathing that moves in and out through the nostrils. The result is a sound similar to the wind passing through the trees, it is audible to the practicioner, and those within a few feet of that person. This breath is both calming and energizing, the feeling is strong and centered. Whether or not you choose to use the Sanskrit terms with your clients is not critical, what is important is a clear understanding of the concepts. The gazing point should assist in finding ones balance, and should not put the neck in an uncomfortable position. The belly lock reminds your client to engage the abdominal muscles throughout the practice (much like using your core strength

throughout your workout). Victorious breath, can be used to help the client draw in more oxygen, and to assist them in feeling strong and centered.

PRANAYAMA- Breathing Techniques

Breath and specific breathing techniques are an integral part of the practice of Yoga. The type of breathing that is commonly practiced is called Ujayii Pranayama, which means "victorious breath." This type of breath is easily taught by placing one hand on the belly and feeling the inhalation expand and inflate the belly, filling the body with oxygen. The exhalation empties the air from the body and results in the belly "deflating." The entire breath cycle is done through the nose only, inhaling through the nose, and exhaling through the nose. The exhalation gently vibrates the back of the throat, the glottis, resulting in a gentle sound, that sounds like the wind passing through the trees. When the student/client is first learning Ujayii, sometimes there is a sniffing sound that results from being cued to exhale through the nose. Encourage your student to keep the hand on the belly at first, and let the air go slowly, as if letting the air out of a balloon. Little by little, you can begin to "stretch" the breath, learning to take in more oxygen and support the movement with breath. When teaching the concept of the breath and movement being linked, it helps to begin with some basic movements and guiding the student when to inhale and when to exhale. Generally speaking upward or expansive movements are done on an inhalation, while downward and contracting movements are generally done on the exhalation. An easy way to teach the synchronicity of the movement and the breath is through cat/cow tilts. Have your student /client come onto their hands and knees with the hands shoulder width apart and the knees, hips distance apart. On the inhalation cue your student to look out and then up to the sky as they arch their spine and fill the belly with air. On the exhalation, cue your student to look down and then back towards the thighs as they curve the spine and release the air. As they release the air from the belly, you can cue them to draw the belly muscles up and in, back towards the spine. Continue this cycle for as long as necessary to establish the link between the breath and the movement. Once you have established the basic practice of Ujayii pranayama, and the feeling of the breath supporting the movement, you can start to explore "stretching the breath." An easy way to do this is to count how long the inhalation and the exhalation last, so for example, if the student is inhaling to a count of 4, encourage him/her to inhale to a count of 5, then 6, etc The same holds true for the exhalation. If possible, encourage him/her to make the breath in and the breath out equal in length. If one cycle has to be longer for comfort, it is generally easier to let the exhalation last a little longer. Be sure to watch for any visible signs of discomfort. If your clients eyes are filled with determination and struggle, encourage him/her to try the breathing techniques with the eyes closed, and get a feeling of the movement of the breath through the body. 9

PROGRAM DESIGN
As trainers, we have all studied different types of contractions in the muscles of the body. Concentric contractions shorten muscle fibers, eccentric contractions lengthen muscle fibers, in an isometric contraction the muscle is actively held at a fixed length (no visible movement), and passive contractions which lengthen the muscle in a passive state. All 4 types are present in Yoga. Depending on the type of practice you incorporate into training your clients, you might want to focus on a theme for the day, and let that dictate which poses you utilize as well as how you integrate them into the training routine. For example, if the theme of the day is strength, and you would like to use the Yoga practice to enhance the strength work you are doing, you might choose very challenging asanas (poses), which use a lot of concentric (shortening) contractions, and create a lot of heat in the body. A good example of this would be using Uttkatasana (Fierce Pose) to put load on the quadriceps and gluteal muscles as part of a superset with squats and lunges. If the theme of the day is flexibility and the focus is on moving through a full range of motion, eccentric contractions work well. For example, if you are going to have your client do stiff-legged dead lifts, it would be a great idea to lengthen the hamstring before they put a load on it. Uttanasana (forward bend) will gradually increase the depth of flexion at the hip, and allow for increased range of motion when the dead lift is performed. Basically, you are teaching the muscle what to do without a load, before you add weight. This works really well for clients who have tight hamstrings. Isometric contractions work well when linked with the idea of stillness. Perhaps you are going to teach your client to balance on their knees on top of a stability ball. Teaching a posture that lengthens the torso, engages the abs, and uses a specific focal point, can help them in this task. Virasana (Hero Pose), lengthens the torso, hip flexors and quads and would provide the client with the tools to sustain a challenging stabilization exercise by regulating the breath, finding a focal point, and feeling the "edge" of the pose. Passive contractions are a nice way to end a session. Perhaps your client had an unusually challenging workout, or they just need some extra attention that day. Suptabadhakonasana (Cobbler Pose-laying down), is a great way to calm the nervous system, as well as providing a passive contraction to the abductors. It also feels really good after a lot of adductor work.. It would also be enjoyable to have your clients close their eyes for 30 seconds to a minute, and really breathe in the relaxation that comes with this pose. In summary, Yoga asanas can be used in an active manner, creating a lot of heat and woven into the actual lifting (super-setting squats with fierce pose), a lengthening pre-stretch before an exercise (forward bend before dead lift), as a way of teaching inner strength and playing the edge of ones physical limitations, 10

and as relaxation. Also, you can work with the idea of traditional stretching, and employ a stretch that lengthens what you have just worked. Please use your imagination and creativity to design a program that will be most beneficial to your client on that particular day.

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Asanas/Poses
SUN SALUTATION/ Surya Namaskar
Sun Salutations are a traditional way of warming the body in the practice of Yoga. Literally one is saluting the sun, welcoming a new day. The feeling of surya, or sunlight, should be encouraged. Teach your students to feel the connection of breath and movement. With each movement, the body gets a little warmer because the physical focus is on the primary movers. This is also a wonderful opportunity to teach the rhythm of the breath. For example, up dog is an inhalation, and down dog is an exhalation. Students should be guided to complete the breath cycle, and to allow each inhalation and exhalation to be equal in length. The mindfulness training that accompanies sun salutation is a strong base for all physical movement. Students will learn that there is no mindless, movement. Meaning that we maintain a steady kinesthetic awareness at all times. This awareness will carry over into resistance training and cardiovascular training as well. As one starts to feel where there body is in space, there is less need for visual feedback. In other words, they can practice a variety of movement, without always having to be in front of the mirror. This is especially important for athletes, and those who use their functional and integrated training in daily life. Trainers, try sun salutation in place of a treadmill warm up. It adds variety to personal training program design, and can be practiced in between each set of exercises, as a form of mindful interval training.

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Standing Poses
1. Mountain Pose 2. Chair Pose 3. Downward Facing Dog 4. Triangle 5. Extended Side Angle 6. Crescent 7. Warrior 1 8. Warrior 2 9. Hand to Big Toe

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Notes:

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Mountain Pose/Tadasana
Moving into the posture: Begin with the feet together or hips distance apart Relax the shoulders away from the ears, and allow the palms to face forward (anatomical position) Keep the muscles that act on the scapula retracted and slightly depressed Keep the waist long Maintain the alignment in the joints (shoulders above hips, hips above knees, knees above ankles) Breathe deeply Benefits: Teaches proper posture and a sense of alignment Strengthens the legs Contraindications: Low blood pressure Notes: This pose is great for beginners Modifications: This pose can be done with the feet hips distance apart if there is history of low back pain or during pregnancy. Training Ideas: Mountain pose is a great pose for working on a stability tool. Try mountain on top of the BOSU to teach beginners how to connect with a sense of balance. For advanced students, have them practice the pose on the BOSU with the eyes closed. Other: Mountain pose helps to inspire a strong sense of grounding. Apana Vayu is the downward energy in Yoga, energy connected to the earth. This posture helps to teach this concept.

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Chair Pose / Utkatasana

Moving into the posture Begin with the feet together or hips distance apart Sweep the arms up on an inhalation Bend the knees to about 60 degrees of flexion on an exhalation Keep the muscles that act on the scapula retracted and slightly depressed Keep the waist long Benefits: Stretches arms and abdomen Strengthens the quadriceps, gastrocnemius, erector spinae and rhomboids Contraindications: Low blood pressure Notes: This pose is sometimes called fierce pose and has a zig zag profile Feet can be together or hips distance apart, depending on the comfort of the lower back Modifications: This pose can be practiced near a wall, with the tailbone resting on the wall Training Ideas: Chair pose is a wonderful complement to squats and any type of quadriceps work. Try this as part of a superset; Chair Pose for 60 seconds, Smith Rack Squats, Leg Extension Other: Chair pose is said to stimulate the abdominal organs and the heart

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Downward Facing Dog / Adho Mukha Svanasana

Moving into the posture Begin on your hands and knees Place hands shoulder width apart and the feel hips distance apart Tuck your toes under and straighten the legs Feel your waist lengthening and your hips moving up towards the sky Feel your heels pushing down towards the floor, they may or may not touch Engage your tricep muscles and push your palms into the floor Feel external rotation in the shoulder joint Benefits: Stretches the hamstrings, calves, and hands Strengthens adductors, abdominals and triceps Contraindications: Carpal tunnel syndrome 3rd trimester pregnancy Shoulder Impingement Notes: Make sure that the head is in a slightly relaxed neutral position Try to feel one line of energy moving in 2 different directions-hips up, heels down Modifications: Can be done with the knees slightly bent to soften the hamstring stretch If the elbows are hyperextended, keep the elbows "springy," just a hint of flexion Training Ideas: For people who have limited range of motion in a shoulder press, or who engage their trapezius instead of the shoulders, try practicing downward facing dog, as it encourages keeping the neck long, and can help encourage full range of motion Other: This pose is said to be therapeutic for symptoms associated with menopause. It is also an integral part of sun salutations.

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Extended Triangle / Utthita Trikonasana

Moving into the posture Begin with your feet 3-4 feet apart Open the arms to a "T" position Turn the front foot to 12 oclock (straight) & the back foot to 2 oclock Line up the front heel with the arch of the back foot Reach the front arm past the front foot, to stretch the waist Bring the hand to the floor, a block, or the shin Feel the torso spiraling up towards the sky as you lengthen the spine Benefits: Opens the front of the top hip, pectorals, abdomen Strengthens adductors, hamstrings, abdominals Contraindications: High Blood Pressure-keep hand on hip, and/or practice against a wall or on the floor Neck problems Notes: Keep the body in one plane, be careful not to "dump" the weight of your body into the bottom hip, keep it drawn under Modifications: If bottom hand does not reach the floor, place a block at the appropriate height (vertically or horizontally) to rest the fingertips or hand on Training Ideas: Triangle is a standing hip opener, the muscles in the front of the top hip, have to "open" to allow the hip pointers to point straight ahead and not down. This pose is great for people with tight hips. Try practicing triangle pose after any repetitive activity that involves hip flexion; running, cycling, Step aerobics. Other: Triangle is said to stimulate digestion and to be therapeutic for sciatica. It is also interesting to note that there are more triangles, within the larger shape. Encourage students to note the triangle made by their legs, as well as the space between the arm and the front leg.

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Extended Side Angle / Utthita Parsvakonasana

Moving into the posture: Begin with your feet 3-4 feet apart Open the arms to a "T" position Turn the front foot to face the front of the mat & the back foot outward slightly Line up the front heel with the arch of the back foot Reach the front arm past the front foot, to stretch the waist Bend the front knee to a 90 angle, keep the knee pointed towards the first 2 toes Bring the front hand to the floor, a block, or the shin Feel the torso spiraling up towards the sky as you lengthen the spine Bring the top arm alongside the head, with the palm facing the floor The gaze can be down, out or up, depending on the comfort of the neck Benefits: Opens the front of the top hip,stretches groins, spine, pectorals, abdomen Strengthens adductors, hamstrings, abdominals Contraindications: High blood pressure Neck problems, gaze down Notes: Keep the body in one plane, be careful not to "dump" the weight of your body into the bottom hip, keep it drawn under Keep both sides of the waist long Modifications: If it is hard to reach the floor with the bottom hand, try placing the forearm on the thigh If you can almost reach the floor with the bottom hand, place a block there If you find that it is hard to keep this pose in one plane, try it against a wall Training Ideas: Before lat pulldown, to encourage lengthening through the sides of the body and keeping the trapezius muscle depressed on the eccentric contraction Other: Extended side angle pose is said to stimulate digestion and to be therapeutic for sciatica and low back pain.

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Crescent Pose/ Chandrasana

Moving into the posture: Begin in Downward Facing Dog Step one foot forward between the hands Feel your lower body moving deeper into the lunge (90 bend in knee) Feel your spine lengthening Keep your abdominal muscles lengthened, and engaged Benefits: Stretches the hip flexors, psoas Strengthens front quadriceps, back hamstring & adductors and abductors Contraindications: Be careful with the back knee if there is any history of ACL problems or knee strain Notes: Be careful to keep the front knee safe, it is OK to let the knee go forward a little if there is a regular practice, and the knees are healthy. MOST of the time, this will be practiced with a 90angle in the front knee Modifications: Can be done with the back knee on or off the floor Can be done with the arms reaching overhead to provide abdominal and pectoral stretch Training Ideas: This pose is part of the sun salutation. It can be practiced alone, after the sun salutation for longer periods of time to get deeper into the stretch. Try 60 seconds on each side before a leg workout. Other: Crescent pose is a great opportunity to practice calm, deep, centering breathing. The first few seconds in the pose can be challenging, and then the sensation in the hip flexor becomes more comfortable. Try increasing the count of the inhalation and exhalation to 6 or 8 on each cycle. This type of breathing can increase the amount of oxygen that comes into the lungs, which will benefit your workout

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Warrior 1 / Virabhadrasana I
Moving into the posture: Begin in Mountain Pose Step the right foot forward, with the foot pointed straight ahead The left foot will be 3-4 ft behind the right foot, and the foot turns out slightly (45 degrees) Bend the right knee to a 90 degree angle Keep the left leg straight Slowly lift your arms overhead Make sure that both hips are pointed toward the front of your mat Lightly engage the core muscles Repeat on the other side Benefits: Stretches the abdominal muscles and the psoas muscle of the back leg Strengthens quadriceps, hamstrings, abductors, adductors, anterior deltoid Contraindications: Be careful with the knees if there is any history of ACL problems or knee strain Notes: Be careful to keep the front knee safe, it is OK to let the knee go forward a little if there is a regular practice, and the knees are healthy. MOST of the time, this will be practiced with a 90angle in the front knee. It is also very important to make sure that you are pressing the outer arch of the back foot into the floor. Modifications: Can be done with the hands on the hips or in Namaste (prayer position) Can be done with the arms overhead and the hands together Training Ideas: This pose is a powerful posture for the legs. Try 60 seconds on each side before a leg workout. Other: Warrior Postures are hallmarked by a focus on calm strength. The sense of tapping into ones inner power is evident in this family of postures. Warrior 1 specifically focuses on the energy of rising up. This is seen on a physical level in the way that the arms are rising up. On a more esoteric level, it is the idea of rising to the occasion, of finding ones strength in any situation.

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Warrior 2 / Virabhadrasana II
Moving into the posture: Begin in Mountain Pose Step or jump your feet 2-4 feet apart (depending on height) Bring your arms up to shoulder height (like the letter t) Turn the right foot to point towards the front of your mat Turn the back foot in slightly (approx. 45 degree) Bend the front knee to a 90 degree angle Lightly engage the core muscles Repeat on the other side Benefits: Stretches the groin muscles and shoulders Strengthens the legs and the shoulders (medial deltoid) Contraindications: Be careful with the knees if there is any history of ACL problems or knee strain Notes: Be careful to keep the front knee safe, make sure that it is pointed straight ahead, and that the knee is tracking properly. Modifications: Can be done with the hands on the hips or in Namaste (prayer position) Can be done with the arms overhead and the hands together Training Ideas: This pose is a powerful posture for the legs. Try 60 seconds on each side before a leg workout. Other: Warrior Postures are hallmarked by a focus on calm strength. The sense of tapping into ones inner power is evident in this family of postures. Warrior 2 focuses on the energy of expansion. Imagine that you could touch the sides of the room with your hands, by energetically expanding through your arms.

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Hand to Big Toe Pose / Utthita Hasta Padangusthasana

Moving into the posture: Begin standing with your feet together Bend the right knee and take hold of the big toe between the 1st 2 fingers Make sure that the breath is free and calm as you slowly extend the leg ahead Relax the trapezius, engage the core muscles, feel strength in the supporting leg To exit the pose, release the toe, bend the knee, and slowly come back to standing Repeat on the other side Benefits: Stretches hamstring of extended leg Strengthens core muscles, stabilizers of the supporting leg Contraindications: Knee or ankle pain/strain Notes: Remember to move into the posture on the exhalation Keep the hips and shoulders level Keep the dristi (gazing point) soft, try not to stare intently Modifications: The pose can be practiced with a strap or towel around the foot of the extended leg This pose can also be practiced laying down with the supporting foot against a wall Training Ideas: Try this pose when working on balance and symmetry of the legs If training requires a lot of unilateral exercises (single force arm), try this pose as a way to check that both sides are equal in strength and flexibility, e.g.; Leg Press 12 repetitions 180 lbs Leg Curl 12 repetitions 70 lbs Hand to Big Toe Pose Repeat Other: Balancing poses challenge the stabilizing muscle groups, these muscle groups are especially important for those involved in sports which require lateral movement, e.g., basketball, tennis, soccer, etc Hand to big toe pose also teaches the concept of one long line of energy, that extends in 2 directions, this can be seen from right to left, and top to bottom.

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Forward Bends
1. Standing Forward Bend 2. Seated Forward Bend 3. Standing Wide Leg Forward Bend 4. Seated Wide Leg Forward Bend

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Notes:

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Standing Forward Bend / Uttanasana

Moving into the posture: Begin in mountain pose (tadasana) Sweep the arms overhead on an inhalation, bend forward on the exhalation If possible touch the hands or fingertips to the floor If possible keep legs straight but not "locked out" Relax your head and neck Gently shift your body weight forward more towards the ball of the foot Benefits: Stretches the lower back, hamstrings, and calves Calming effect Contraindications: Herniated Discs Sciatica Notes: Dont force the stretch, if there is a lot of roundness in the upper back (kyphosis), it is beneficial to practice the modification Modifications: This pose can be modified by bending the knees to alleviate lower back If there is low back pain, or 3rd trimester pregnancy, try the modified wall hang (see photo on right) Training Ideas: Standing forward bends help to release tension in the lower back, and lengthen the hamstrings. Try practicing this pose before dead lifts to stretch the hamstrings and encourage full range of motion. This pose also feels great after lower back extension. Other: Standing forward bends are said to calm the mind and help to relieve stress

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Seated Forward Bend/ Paschimottanasana

Moving into the posture: Begin in mountain pose (tadasana) Sweep the arms overhead on an inhalation, bend forward on the exhalation If possible touch the hands or fingertips to the floor If possible keep legs straight but not "locked out" Relax your head and neck Gently shift your body weight forward more towards the ball of the foot Benefits: Stretches the lower back, hamstrings, and calves Calming effect Contraindications: Herniated Discs Sciatica Notes: Dont force the stretch, if there is a lot of roundness in the upper back (kyphosis), it is beneficial to practice the modification Modifications: This pose can be modified by bending the knees to alleviate lower back If there is low back pain, or 3rd trimester pregnancy, try the modified wall hang (see photo on right) Training Ideas: Standing forward bends help to release tension in the lower back, and lengthen the hamstrings. Try practicing this pose before dead lifts to stretch the hamstrings and encourage full range of motion. This pose also feels great after lower back extension. Other: Standing forward bends are said to calm the mind and help to relieve stress

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Standing Wide Legged Forward Bend / Prasarita Padotanasana

Moving into the posture: Begin standing Step or jump the feet 3-4 feet apart, turn toes slightly inward Have the hands at the waist Inhale, move into a slight backbend (lift the chest up and back) Exhale and hinge forward from the waist Bring the hands to the floor & bend the elbows to a 90 angle Sweep the arms overhead on an inhalation, bend forward on the exhalation Benefits: Stretches the lower back, adductors, hamstrings Calming effect Contraindications: Herniated Discs Lower Back Pain/Strain Notes: Try to lengthen the spine and really feel the hinge at the belly as you bend forward Modifications: This pose can be modified by placing the hands on blocks if there is rounding Try using a strap behind the back to open the chest as well Training Ideas: Standing forward bends help to release tension in the lower back, and lengthen the hamstrings. This particular pose is a great stretch for the adductors. Try it before or after adductor work- cables or machine Other: Standing forward bends are said to calm the mind and help to relieve stress . This posture can be practiced with the hands clasped behind you and the index fingers pointed (ksepana mudra). This particular mudra (hand position), represents pouring. Encourage students to imagine that they are pouring, the stress out of their body.

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Seated Wide Legged Forward Bend / Upavista Konasana

Moving into the posture: Begin seated Open the legs wide apart, approximate 90 angle Put the hands on the floor and slide the hips forward slightly (to open the legs wider) Have the kneecaps and toes pointed upwards & the hamstrings on the floor Inhaling, bring the arms straight up, lengthen the spine and the waist Exhaling bend forward, hinge forward from the hips Bring the hands, elbows, or chest/ face/ and arms to the floor (as in photo) Benefits: Stretches the lower back, adductors, hamstrings, groins Calming effect Contraindications: Herniated Discs Lower Back Pain/Strain Hypertension Notes: Try to lengthen the spine and really feel the hinge at the belly as you bend forward Modifications: Place the hands on blocks, hands on the floor, or elbows on the floor Try not to go so deep that the spine is round, think about the body hinging at the hips Training Ideas: This pose is a great stretch for the adductors Try practicing this pose before cable adduction Other: Forward bends are said to calm the mind and help to relieve stress Try it with athletes that require a lot of adductor strength and flexibility, e.g. horseback riding, soccer, etc

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Back Bends
1. Cobra 2. Upward Facing Dog 3. Bridge 4. Camel 5. Bow 6. Wheel

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Notes:

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Cobra / Bhujangasana
Moving into the posture: Begin laying down on belly Have your hands are under your shoulders & elbows close to the body Press the tops of the feet, thighs and the pubis firmly into the mat Push the palms into the mat as you begin to lift the upper body Retract & depress the muscles that act on the scapula Keep the back of the neck long (dont crunch the cervical spine) Benefits: Stretches the chest, shoulders and abdomen Strengthens the lower back (erector spinae) Contraindications: Carpal Tunnel Syndrome Pregnancy Notes: This pose can be practiced with slight internal rotation in the legs This pose is practiced on the inhalation during Sun Salutation Modifications: To strengthen the lower back even more, try practicing this pose on your fingertips This pose can also be practiced standing at a wall Training Ideas: For those who have limited range of motion in the lower back, Cobra can be practiced as an alternative to lower back extension . Try practicing this pose by coming up on the inhalation and resting down on the exhalation 10 times, or until muscular fatigue. Other: Backbends tend to be energizing Cobra is said to help with asthma

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Upward Facing Dog /Urdhva Mukha Svanasana

Moving into the posture: Begin laying down on your belly Have the tops of your feet on the floor and palms on either side of your ribs Inhaling, begin to straighten your arms and lift your upper body Arms are straight, but not locked out at the elbow joint Feel the chest moving forward and up, as you make an arc with your spine Keeping the thighs off of the floor, internally rotate the legs The gluteal muscles are lightly contracted, not squeezing tight Benefits: Stretches the chest, front of the shoulders, and abdomen Improves posture Contraindications: Pregnancy Herniated discs Carpal tunnel syndrome Spondolysis Notes: Up dog is part of the sun salutation sequence. There is a feeling of being lifted in the pose that comes from the strength of the triceps. It is similar to the eccentric phase of a tricep dip. Modifications: This pose can be modified by placing the hands on blocks, this will give you a little more height and make it easier to have the thighs off of the floor see photo at left Training Ideas: Up dog can be practiced to stretch the chest after pectoral work. Up dog also requires a lot of strength in the triceps and the ability to depress and retract the scapula. It is a good way to teach depression and retraction of the muscles that act on the scapula. Other: Backbends are said to be energizing Backbends are also said to be good for asthma

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Bridge / Setu Bandha Sarvangasana

Moving into the posture: Begin by laying on your back, knees bent to a 90 angle, feet on floor Have your feet hips distance apart Lift your hips towards the sky & make sure to keep the knee caps pointing straight ahead Interlace your fingers and "tuck" the shoulders under (squeeze shoulder blades in) Benefits: Stretches the front of the body- hip flexors, abdomen, chest, anterior deltoid Strengthens erector spinae, rhomboids Encourages good posture Contraindications: Neck injuries Herniated discs Pregnancy after 1st trimester Notes: This pose can be practiced with a blanket under the head and neck Watch that the knees dont collapse in or "fall" out to the sides of the mat Modifications: A block can be placed horizontally under the sacrum for support Another block can be placed between the thighs to encourage alignment of the knee Training Ideas: After chest press, to stretch the pectoral muscles Before one arm row to encourage scapular retraction Most backbends are great for people who work at a desk all day Good for people who take Step classes- stretches the hip flexors & encourages proper tracking of the knee Other: Bridge Pose is said to help with asthma and encourages thyroid function Back bends tend to be energizing

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Camel / Ustrasana
Moving into the posture: Begin on your knees, with the knees hips width apart Feel your shins and the tops of your feet pushing down into your mat Place hands on the lower back, with the fingertips facing upwards Feel the front of your body lengthening as you arch up and back Keep the abdominal muscles gently contracted and the waist lengthening Open the chest towards the sky Feel your rhomboids retracting- shoulder blades drawing in towards the spine If you would like to deepen the pose, bring the hands to the heels Benefits: Stretches the entire front of the body- hip flexors, abdomen, chest, anterior deltoid Strengthens erector spinae, rhomboids Encourages good posture Contraindications: Herniated discs Headache / migraine Patella-femoral syndrome Notes: Make sure to keep the back of the neck long, be careful with the cervical spine When exiting the pose, come up with both shoulders at the same time Be careful not to throw the hips forward, align them with the knees Modifications: If you are not able to reach the heels with the hands, bring the hands to the low back If you can almost touch your heels, try tucking the toes under Training Ideas: After chest fly, to stretch the pectoral muscles Before seated row to encourage scapular retraction Most backbends are great for people who work at a desk all day Good for cyclists, stretches the muscles that are held contracted for long periods of time Other: Camel Pose is said to help with certain respiratory conditions, it may help with allergies Back bends tend to stimulate the nervous system and have an energizing effect

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Bow / Dhanurasana
Moving into the posture: Begin laying face down on mat Bend your knees and take hold of the top arches of the feet Make sure that the knees do not splay open Start to lift your thighs and chest off of the floor Feel the front of your body lengthening as you arch up and back Feel the feet gently pushing into the hands Open the chest towards the sky Feel your rhomboids retracting- shoulder blades drawing in towards the spine Benefits: Stretches the entire front of the body- hip flexors, abdomen, chest, anterior deltoid Strengthens erector spinae, rhomboids, biceps Encourages good posture Contraindications: Herniated discs Pregnancy Notes: Make sure to keep the back of the neck long, be careful with the cervical spine When exiting the pose try to do so with control. Do not collapse out of it. Modifications: Bow pose can be practiced with the loop of a strap wrapped around your feet (like a lasso). Make sure that the feet are parallel, and that your elbows are pointed forward (and not splaying out). Training Ideas: After abdominal crunches As part of a superset with lower back extensions (1st variation can be done for reps) Most backbends are great for people who work at a desk all day Good for cyclists, stretches the muscles that are held contracted for long periods of time Other: Bow Pose is said to help with certain respiratory conditions, it may help with allergies Back bends tend to be energizing. 55

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Wheel/Urdhva danurasana
Moving into the posture: Begin laying on your back Bend your knees and place your hands on either side of your ears Make sure that your feet are no wider than hips distance apart, and your feet should be parallel Slowly use your upper body strength to come onto the top of your head On an exhalation, rise to straight arms and legs Feel your rhomboids retracting- shoulder blades drawing in towards the spine Feel the length in the abdomen, and the expansion in the ches Benefits: Stretches the entire front of the body- hip flexors, abdomen, chest, anterior deltoid Strengthens erector spinae, rhomboids, biceps, and triceps Encourages good posture Contraindications: Herniated discs Pregnancy Notes: Make sure to keep the back of the neck long, be careful with the cervical spine When exiting the pose try to do so with control. Do not collapse out of it. Modifications: This pose can be practiced by laying over a bench for support. The same indications for the knees and chest apply. Training Ideas: Try coming up and then half way down a few times. This cultivates strength in the triceps. Other: Bow Pose is said to help with certain respiratory conditions, it may help with allergies Back bends tend to be energizing

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Balances
One arm balance Tree Warrior III

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Notes:

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One Arm Balance / Vasisthasana

Moving into the posture: Begin in downward facing dog (or plank / top of a push up) Turn the feet so that you are on the outside of the left foot Have the left hand slightly ahead of the shoulder joint Turn the entire body to face the right Feel the hips stacked (right directly above the left) Feel the shoulders stacked Draw the belly muscles in Sweep the right arm to reach up towards the sky Come back to downward facing dog and repeat on the other side Benefits: Strengthens the supporting arm Teaches ability to balance Contraindications: Any type of injury or strain in the joints of the supporting arm Notes: Make sure not to sink in the hips Also make sure not to throw the top arm back Modifications: This pose can be practiced on the knee instead of the foot Try starting from the hands and knees Bring one hand to the center line of the mat and slightly forward Have the left knee on the floor Come back to hands and knees Repeat on the other side Training Ideas: Vasistasana is a great tool for anyone looking to improve arm strength and balance. Try practicing it in a superset with push ups; 12 push ups on the toes or knees Transition to the arm balance on the left side Come back to push up position, do 12 more reps Transition to the arm balance on the right side Other: Vasistha was the name of a sage for whom the pose is named

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Tree / Vrksasana
Moving into the posture: Begin standing, feeling the feet "rooting" into the ground-gently pushing Transfer your weight onto the left leg as you bring the right foot against the left leg Make sure that the foot is above or below, but not resting on the knee joint Draw the belly muscles in Make sure not to push out into the left hip Benefits: Strengthens supporting leg Teaches balance Helps with external rotation of the hip- improved ROM Contraindications: Be cautious with sensitive knees Notes: Make sure not to lock out the supporting knee Modifications: Can be practiced with the foot against the lower leg This pose can be practiced with the arms reaching up overhead The gaze can move up also, but do not throw the head back Try this pose with the eyes closed to challenge the balance Training Ideas: Tree pose can be practiced on a BOSU (both sides up) to challenge the balance Tree pose can also be taught on a core board It is a great pose for elderly clients or anyone who needs to improve/maintain balance Other: Try some basic visualization here, imagining the foot rooting you into the earth, the body stable and strong like a tree and the arms reaching up like branches reaching for the sun

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Warrior 3 / Virabhadrasana III

Moving into the posture: Begin in crescent pose with the arms overhead Reach forward and transfer the body weight onto the front leg Make sure that both hips are facing the floor and not stacking Find a dristi (gazing point) ahead looking out Benefits: Strengthens the quadriceps muscles and adductors of the supporting leg Strengthens the hamstring and gluteal muscles of the extended leg Teaches balance Contraindications: High blood pressure Iliotibial band syndrome Notes: Make sure not to stack the hips or lock out the knee To exit the pose, bend the supporting knee and then "land"with control back to crescent Modifications: Place the hands on a wall for support when learning to balance Try bending the knee of the supporting leg if there is a tendency to "lock out" Arms can be out to the sides like an airplane Hands can be together in namast at the heart Training Ideas: Warrior 3 is a great complement to hip cable hip extension Try practicing for 3-5 breaths on each side before cable work Also good for teaching balance and checking for symmetry If one side is much stonger than the other, Warrior 3 will help check/correct imbalances Other: Virabhadra was a fierce warrior; the pose is named for him. Try calling on your inner warrior spirit in this pose, not to "muscle" into it, but to find strength in making the pose appear effortless.

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Twists
Seated both feet on side of the body twist Seated one knee in to chest twist Belly Laying Down Twist

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Notes:

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Seated twist with both legs on one side / Bharadvajasana

Moving into the posture: Begin sitting down with legs extended in front Sweep both legs over to the outside of the right hip Sit up tall, lengthening the spine Exhaling, begin to twist away from the legs Repeat on the other side Benefits: Stretches core muscles and opens the hip on one side Contraindications: Late 2nd and all 3rd trimester pregnancy Herniated disc Notes: Remember to move into the posture on the exhalation Modifications: Blanket can be placed under the hip if the hip raises off of the floor as you twist away from it- if twisting right, blanket goes under the left hip, and vice versa Training Ideas: Twists feel like a nice "release" for the torso after abdominal work Try this pose after any variation of crunches Other: Twists in general are said to help with the digestion and elimination Bharadvajrasana is said to have a therapeutic effect on the spine

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Seated one knee into chest twist / Maricyasana

Moving into the posture: Begin sitting down with legs extended in front Bend the left knee Have the left foot close to the left gluteal muscle The right leg is held in a neutral position with slight inward rotation Feel the right leg energized and keep the foot flexed Sit up tall, lengthening the spine Exhaling, begin to twist to the left Bring the right elbow to the outside of the left thigh and the right hand to the floor Repeat on the other side Benefits: Stretches the spine Stimulates the abdominal organs Contraindications: Late 2nd and all 3rd trimester pregnancy Herniated disc Upset stomach Notes: Remember to move into the posture on the exhalation Modifications: The hand in the air can be placed against the left hip or moved into the bound position (hands clasping) Training Ideas: Twists feel like a nice "release" for the torso after core work Try this pose after lower back extension Other: Twists in general are said to help with the digestion and elimination Maricyasana is named for the sage Marici, whose name means ray of light

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Belly Laying Down Twist/ Jathara Parivartanasana

Moving into the posture: Begin laying down on your back, with the feet on the floor Slide your hips over to the left a few inches Bring the arms out to the sides with the palms up Bring the legs up and over to the right Keep the back of both shoulders on the ground and the legs together Look away from the legs Repeat on the other side Benefits: Stretches core muscles Contraindications: Late 2nd and all 3rd trimester pregnancy Herniated disc Notes: Remember to move into the posture on the exhalation Modifications: This twist can be practiced with the knees bent The full pose is practiced with the legs off of the floor. Training Ideas: Twists feel like a nice "release" for the torso after abdominal work Try this pose after any variation of crunches Other: Twists in general are said to help with the digestion and elimination

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Hip Openers
Pigeon Thread the needle Double Pigeon

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Notes:

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Pigeon
Moving into the posture: Begin on your hands and knees Step the right foot forward into a low lunge (runners lunge) Keep your hands on the floor, externally rotate the right hip Place the outside of the right knee on the floor Have the right shin as close to parallel with the front of the mat as is comfortable Feel the body weight centered between the hip bone Have slight internal rotation in the left thigh Feel your waist lengthening and relax the trapezius muscles Walk hands forward until arms are straight and on the floor Remember to breathe deeply Repeat on the other side Benefits: Stretches the external rotators of the hips Contraindications: Hip pain/strain Notes: This is an intense pose and should be approached mindfully. It is a good idea to practice this pose in increments- increasing the depth slowly. Once you have reached the "edge" of the pose spend 5-10 breaths in the posture Modifications: Pigeon can be practiced on the elbows (see bottom photo) A blanket can be placed under the hip of the bent knee to keep hips level The pose can also be practiced with the foot of the bent knee closer to the groin Training Ideas: This pose is a great way to increase and maintain flexibility in the hips. Try it with athletes who have a lot of repetitive movement in the hips, e.g. cyclists, runners, hikers Other: Pigeon pose has a tendency to set off the fight or flight response. Sometimes there is a great desire to jump out of the pose after just 2 breaths, because of the intensity. Take your time and in place of thinking about fighting to stay in the pose, perhaps think about surrendering to the new freedom in the hips.

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Thread the Needle

Moving into the posture: Begin laying on your back Cross the right ankle on top of the left thigh, with the right knee turned out to the side (external rotation) Keep both knees bent as you gently draw the left thigh towards you, & press the right thigh away from you Breathe deeply and repeat on the other side Benefits: Stretches the external rotators of the hip Also a gentle release for the low back Contraindications: Hip pain/strain Knee injury Notes: This is a great pose for beginners and/or those with tight hips Modifications: The bottom leg can straighten for an added hamstring stretch Training Ideas: Thread the needle, sometimes called eye of the needle is a great release after a strong workout with emphasis on the legs. It is also fantastic after indoor or outdoor cycling. Other: As a teacher, trainer or coach, you can assist the person in the pose by placing their left foot on your thigh and gently pressing the left leg toward them, as they press the right thigh towards you. It is a nice, easy assist that can feel great in the hips and low back.

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Double Pigeon aka Fire Log Pose/ Agnistambhasana

Moving into the posture: Begin seated Bend knees so that the hips are externally rotated The lower legs stack on top of one another The shins are parallel with the front of the Yoga mat Remember to breathe deeply Repeat on the other side Benefits: Stretches the hips and groins Contraindications: Hip pain/strain Knee strain Notes: Remember not to force the body into any posture. If the low back is very round, consider sitting up on a bolster or blanket Modifications: Double pigeon can be practiced folding forward If there is knee pain, sit in easy cross legged pose Training Ideas: This pose is a great way to increase and maintain flexibility in the hips. Try it with athletes who have a lot of repetitive movement in the hips, e.g. cyclists, runners, hikers Other: Hip opening postures can sometimes lead to a strong emotional release. Keep a close eye on the person practicing. Look for any tightening in the face or jaw. Encourage slow, deep, Ujayii breathing.

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Other Poses
Childs Pose Boat pose Plank Chaturanga Splits Relaxation / Corpse

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Notes:

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Childs Pose / Balasana

Moving into the posture: Begin on hands and knees Have the knees a little wider than the hips Bring hips towards your heels and the forehead to the mat Have your arms on either at your sides or stretched ahead of you Rest Benefits: Stretches the lower back and hips Calming effect Contraindications: 3rd trimester pregnancy ACL problems- pad the knees Notes: Childs pose provides an opportunity to rest. It also is a good time to have a trainer or training partner gently massage the low back. Modifications: Arms can be extended in front or back at sides (More traditional) This pose can be practiced on top of a blanket to pad the knees Training Ideas: When performing prone lower back extensions on a mat "superman," practice childs pose in between sets to give the lower back muscles a rest. Childs pose is also a wonderful way to rest between challenging inversions, like handstand. Other: Childs pose is said to calm the nervous system

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Boat Pose / Paripurna Navasana

Moving into the posture: Begin sitting down in staff pose (dandasana) Begin to balance on the front of the sit bones Keep the legs and feet together, raise the legs until the feet are eye level Lengthen the torso and contract the abdominal muscles Turn the palms up to face the sky Benefits: Strengthens the abdominal muscles, hip flexors Stimulates the abdominal organs Improves digestion Contraindications: Low back pain/strain Pregnancy Menstruation Notes: Be sure not to collapse in the lower back. If the boat appears to be "sinking," consider practicing the modification until the abdominal muscles are strong enough to support the full pose. Modifications: Navasana can be practiced with the knees bent ( see bottom picture), embracing the legs with the hands. This will soften the work in the abdomen. If the abdominal muscles are very strong, and the breathing is comfortable, try bringing the palms together and gently, slowly rotate the torso from the right to the left. The action is similar to a rotary torso machine, but without added weight. This will help to engage the oblique muscles. Training Ideas: Navasana is a great way to strengthen the belly. Try it in place of traditional crunches. Stay in the pose for 30-60 seconds, or as long as the breath is not strained. Other: Be aware that the ego does not take over in this pose. Strength will come little by little every time that you practice.

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Plank
Moving into the posture: Begin in downward facing dog Shift your bodyweight forward so that most of the weight is supported by the arms Roll your shoulders back and down Feel your abdominal muscles engaged (isometric contraction) Engage your triceps and push your palms into the floor Lengthen the back of the neck (cervical spine) Benefits: Strengthens serratus anterior, triceps, anterior deltoid and core muscles Is a precursor for chaturanga Contraindications: Carpal tunnel syndrome Shoulder injury (pain/strain) Scapula winging or tipping Notes: Make sure that the lower back does not sink Modifications: Can be done on the knees Training Ideas: "Walking Plank" is a great way to develop the stabilizers of the shoulders. Begin in plank position Walk the hands to the right, first the right and then the left Keeping the hands shoulders distance apart Walk the hands back to the center to the original position Repeat on the other side Do this 10-20 times Other: Plank pose is practiced as part of Sun Salutation and helps to develop upper body strength

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Four Limbed Staff Pose / Chaturanga Dandasana

Moving into the posture: Begin in downward facing dog Shift your bodyweight forward into plank position Roll your shoulders back and down Feel your abdominal muscles engaged (isometric contraction) Engage your triceps and push your palms into the floor Lengthen the back of the neck (cervical spine) Bend the elbows and support the body weight above the floor Make sure that the elbows point back and not out as in a traditional pushup Benefits: Strengthens tricep and core muscles Contraindications: Carpal tunnel syndrome Shoulder injury (pain/strain) Pregnancy Notes: Make sure that the lower back does not sink Modifications: Can be done on the knees Training Ideas: Chaturanga is essentially a tricep pushup. Try it as part of a super set for pecs and tris. Push-ups on knees 20 reps Chaturanga on knees hold for 30 seconds Push-ups 20 reps Chaturanga hold and breathe for 15 seconds Release to up dog (stretch pectorals) Other: Chaturanga is often practiced as part of the Sun Salutation and helps to develop upper body strength

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Splits (Hanuman the Monkeys Pose) / Hanumasana

Moving into the posture: Begin on your hands and knees Step the right foot forward into a low lunge (runners lunge) Keep your hands on the floor as you slide your right foot forward Straighten the right leg and internally rotate the right thigh Feel your waist lengthening and shoulders drawing down & back (retraction) Have your left hip pointed towards the front of your mat Remember to breathe deeply Repeat on the other side Benefits: Stretches the hamstrings, groins Contraindications: Hamstring injuries (tear, strain) Notes: This is an intense pose and should be approached mindfully. It is a good idea to practice this pose in increments- increasing the depth slowly. Once you have reached the "edge" of the pose spend 5-10 breaths in the posture Modifications: Hanumasana can be practiced with a block or bolster under the pelvis, which takes some of the pressure off of the hamstrings. The pose can also be practiced standing with the back leg against the wall. Training Ideas: This pose is a great way to increase and maintain flexibility in the hamstrings. Try it as part of a superset with prone leg curl. For example; Prone leg curl 1 set of 15 reps at 50 lbs. Right splits, Left splits Single leg curl (same exercise, one leg at a time) 1 set on each side of 15 reps at 25 lbs. Repeat Other: A lot of the names of the poses in Sanskrit are named for deities, who have fantastic stories of triumph. Much like American superheroes, some deities have special powers and tasks. Hanuman was the name of a flying monkey messenger who leapt across the sky to deliver his important messages.

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INVERSION NOTES
Inversion practices are considered to be more advanced practices, and should be done under the tutelage of a trained professional. Please take the time to work with a skilled teacher in person to embody the correct form of each inversion. There are many precautions to consider, including, but not limited to, the health of the cervical spine. Inversions are said to help bring fresh, oxygenated blood to the brain, and there have been claims that it helps elevate ones mood as well. In more esoteric terms, inversions help us to see the world from a new perspective, as they literally turn our world upside down. The following is a list of common inversions Handstand/ Adho Mukha Vrksasana Forearm Stand/ Pincha Mayurasana Headstand/ Salamba Sirsasana Plough/Halasana Shoulder Stand/Salamba Sarvangasana

ADVANCED BALANCE TRAINING

As your personal training client progresses in his/her balance training, it might be necessary to incorporate some new challenges. A very simple way to do this is to practice a balance with the eyes closed. Have your client stand in tree, and slowly close the eyes. There is a tremendous balance challenge when the eyes are closed, as the muscles need to stabilize the stance even more when there is no visual feedback. Another challenge that you can provide is the use of balance tools. Exer-discs and BOSUs, are great tools for this type of training. Start with simple postures on the BOSU, like mountain pose, and teach balance and good posture. Gradually progress to the more advanced postures. These postures can be practiced on the BOSU with or without shoes, as there is no danger that one might drop a weight on their foot. Remember to embody the skills that you are going to teach, before you teach them. You should be very familiar with all movements that you are teaching.

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The following is a list of postures to try on the BOSU:

Mountain

Chair

Tree

Hand to big toe pose

Plank

Chaturanga

Special Considerations for Pregnancy

The physiological changes which occur during pregnancy are potent. The woman might be nauseous one day and energetic the next, every day holds something new. Yoga, much like exercise, is not necessarily something to begin while pregnant. If you as the trainer are new to Yoga yourself, it is best to send your pregnant client to a pre natal Yoga class and let the Yoga instructor assess if the class is right for your client and what postures are safe for her. If you have been working with your client for sometime, and know that there is a good level of

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physical fitness going into the pregnancy, some simple postures might benefit her at this time. "Half wall hang," is a posture where the woman bends forward with her hands against the wall to a 90 degree angle. This is a simple forward bend which can alleviate some of the back pain and strain commonly caused by the growing size of her belly. Be sure that when she comes out of the posture that she steps her feet forward, then lifts up the torso slowly on an inhalation. Remember that the body is producing the hormone relaxin which can increase the bodys ability to stretch. It is not recommended to take the stretch past the normal range of motion during pregnancy. Just because the body is able to open more, does not mean that it should. Use caution and common sense, and follow NCCPT guidelines for fitness training during pregnancy. Some other general tips for practicing Yoga during pregnancy are: 1. Be cautious with twists, limit the range of motion & avoid twists that put pressure against the belly (any of the seated twists that have one knee bent against the chest should be avoided for now). 2. Any standing balances can be done with the back against a wall 3. Limit the range of motion in forward bends, especially in the 2nd and 3rd trimesters 4. Be sure that the woman is breathing deeply, if Ujayii is uncomfortable, have her breathe normally, in through the nose, and out through the mouth. 5. DO NOT practice any of the back bends that require you to rest on your belly. Many of these postures can be done standing at the wall, with no risk to the baby 6. Remember to listen to and communicate with your client. She has put her trust in you as the fitness professional, but only she knows if a movement or posture is uncomfortable. What feels good at 16 weeks, might not at 20 weeks.

Benefits of Exercise during Pregnancy

Research has shown that there are many benefits for expectant mothers who exercise. Some benefits to exercising during pregnancy include; Improved posture and appearance Relief of back pain Stronger muscles in preparation for labor and support for loosened joints 96

Improved circulation Increased flexibility Increased/maintained aerobic capacity (endurance) Increased energy level and less fatigue Decreased muscle tension that promotes relaxation Promotion of feelings of well-being and a positive self-image

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POST NATAL YOGA

Many women will begin or return to exercise after the birth of their baby. Before beginning exercise again, women should get medical clearance from their doctor. Most women are cleared to return to exercise around 6 weeks post partum, unless they had a c-section, in which case it could be a little bit longer. Make sure that your client has had medical clearance, and take the time to discuss what is happening in her body now. Many women still have a little bit of tenderness in the pelvic floor, and lower body exercises should be gentle to begin. Helping a woman to regain and reclaim her strength after pregnancy can be a gift not just to her, but to the entire family. Be sensitive to the special postural concerns that are associated with breast feeding as well. It is natural for new moms to lean over to feed their children. For this reason, the pectoral/anterior deltoid area, is usually tense. Take the time to help her strengthen her rhomboids, and stretch her chest. Remember to communicate with your client, and encourage her to tell you when, a stretch is deep enough. For a passive stretch, you can have her lean her upper body against a stability ball, with her arms overhead, and slightly open, like a big letter V. For an active stretch, teach her a wide legged forward bend with the hands clasped, and hanging overhead. This will help to open the muscles in the front of the body, and it feels great. Women can also look into Mommy & Me classes that incorporate fitness with their babies. Benefits of Post Natal Yoga include: Strengthening the pelvic floor Regaining abdominal strength Relieving tension in tight shoulders and chest muscles Stress reduction An inner sense of calm and peace Toning and strengthening the entire body Maintaining flexibility Improved posture and appearance Relief of back pain Improved circulation Increased/maintained aerobic capacity (endurance) Increased energy level and less fatigue Promotion of feelings of well-being and a positive self-image

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99

PHYSICAL AND ENERGETIC FOCUS CHART

Asana Standing Postures Mountain Physical Focus Stability Core/neutral posture Arms up variation involves arm strength and shoulder stabilizers Core Stabilizers, glutes and quads Hamstrings, low back, arm strength Intercostals, obliques, legs Energetic Focus Rooting Grounding, 1st chakra, connection to earth. Arms up variation connects heaven and earth Also called Fiercepose, there is a feeling of power, like that of a lightning bolt- very angular energy in the body- sharp Down dog helps to cultivate apana vayu* 3 points of light, 2 grounding and one reaching up towards heaven, in some schools of mysticism the triangle represents the connection between people and God One long line of energy that extends in two directions The shape of the crescent moon, tapping into the lunar, feminine, more reflective energy Two lines of energy, one that connects heaven and earth, the other that reaches out to the community in both directions

Chair

Down Dog Triangle

Extended Side Angle Crescent

Intercostals, obliques, front quadricep Front quadriceps, back hip flexor, core Quadriceps, hamstrings, adductors

Hand to big toe Pose

*The apana vayu is a force for expelling from the body, usually taking the form of a downward contracting movement. Its home is the pelvic floor, so the impulse to exhale originates from a point at the center of the pelvic floor.

Forward Bends Standing Forward Bend

Stretching the back body Low back, hamstrings and calves

Introspection Release, release tension from the body as the upper body spills over the legs

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Seated Forward bend Standing Wide Legged Forward bend Seated Wide Legged Forward Bend Backbends Cobra

Low back, hamstrings and calves Low back, hamstrings and adductors

Uddiyana bandha is engaged here, there is a feeling of flying in and up at the belly This can be done with fingers interlaced, this mudra represents pouring- pouring out any stress or tension from the back of the body 2nd chakra stimulated

Low back, hamstrings and adductors

Stretching the front of the body Chest, shoulders, arms, abdomen Chest, shoulders, arms, abs Chest, shoulders, hip flexors, abs

Expanding the energy out from the heart A feeling of coiling upward, like a snake, imagine a large hood of energy behind you Expansion from the heart through the crown center Crossing a bridge, traditionally done at the end of practice, crossing the bridge from a strong physical practice to relaxation & surrender Uddiyanabhanda and heart center, the belly draws in and up and the heart can rise. Anahata means the unstruck, the idea of the drum of the heart being played by the Divine Creating a vessel with the back of the body. A sacred space to be filled with the energy of your choice

Up Dog Bridge

Camel

Chest, shoulders, hip flexors, abs

Modified Bow Modified Wheel Twists

Chest, shoulders, hip flexors, abs Chest, shoulders, hip flexors, abs Releasing tension in muscles that support spine and assisting with digestion and elimination

Spiraling energy, like that of a helixcreativity- the creative force of Kundalini, similar to DNA structure

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Seated twist with both legs to the side seated twist with one leg drawn in, laying down twist Balances

Obliques and low back

Bharadvaja = one of seven legendary seers, credited with composing the hymns collected in the Vedas Marici- A ray of light

Obliques , low back, shoulder, chest Obliques and low back

Maintaining balance between right and left, top and bottom, front and back Tricep, bicep, shoulder, stabilizers of the core and legs Standing leg, opposite hip, core, arms Standing leg, opposite hip flexor, low back, abs, arms Releasing tension in the hips and thighs Outer thigh and hip of front leg, hip flexor of back leg Outer thighs and hips, focus on top leg Outer thigh and hip, low back Outer thigh and hip, low back, abs Brings fresh oxygenated blood to the brain

Cultivating patience and a sense of humor

One arm balance tree warrior 3

Vasistasana and the story of him- similar to an American super hero, the feeling is bouyant Connecting heaven and earth, rooting down and rising up Reaching ahead confidently

Hip Openers Pigeon Double Pigeon thread the needle one legged chair Inversions

Letting go of old hurts and anger

Stimulates the crown chakra, the 1,000 petal lotus. Also gives a new perspective, literally turning your world upside down

Handstand Headstand

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Plough

More Boat Plank Chaturanga Splits Abdominal wall Triceps, abs Triceps, abs Hamstring of front leg, hip flexor of back leg Stress reduction Hanuman, and the story of the delivery of the love letter Surrender, softness

Relaxation Childs Pose Legs up the wall Savasana

Comparison Chart of Exercise Modalities

Exercise Name/Shape
Squat Lunge Plie Dead Lift/Forward Fold Push Up

Yoga
Chair Crescent Goddess Stance Standing Forward Bend (Uttanasana) Chaturanga

Cardio
Plyo- squats (Jumping) Plyo-Lunges (Jumping) Ballet (strong turnout) Diving (pike pose) Push Up/clap combo

Resistance
Squats using body weight or dumbells Lunges using body weight or dumbells Plies using body weight or dumbells Dead Lift Chest Press using body weight or dumbells Fly using body weight or dumbells

Chest Fly

Gathering prana

Swimming Butterfly stroke

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Exercise Name/Shape
Pull ups

Yoga
Handstand (same thing upside down)

Cardio
Pull ups will drive up your heart rate

Resistance
Pull ups using body weight , gravitron, or feet on floor with a bar to modify Tricep extension out to the side with resistance cord Crunches using body weight or dumbells Superman Side raises using dumbells

Side Plank

Vasistasana/Side arm balance Boat Locust or cobra Arms reaching out, e.g. Warrior 2

Some Dance Positions (Latin & Bollywood) Similar to Spin position Swim- back stroke Shoulder Circles (eg martial arts)

Ab Crunch Low Back Extension Side Raises (shoulders)

RANGE OF MOTION OF THE JOINTS

Joint
Occipital Atlanto Atlanto Axial Torso

Plane
Sag Front Horiz Sag Front Horiz Sag Front Vert

Axis
ML AP Vert ML AP Vert ML AP Vert

Movement
Flex/Hyperext Lat Flex L/R Rotation L/R Flex Hyperext Lat Flex L/R Rotation L/R Flex Hyperext Abduct Hyperadduct Int/ Ext Rotat Flex Exten Pron/ Supin Flex / Hyperext Ulnar Deviation Radial Deviat

Degree
0 45 0 45 0 90 0 0 0 0 0 0 0 0 0 90 25 45 90 180 85 180 25 90

Ax / Type
Bi / Oviod Uni / Pivot Tri / Amphiarthrodial

Gleno Humeral

Tri / Ball & Socket

Olecro Humeral Radioulnar Radiocarpal

Sag Horiz Sag Front

ML Vert ML Vert

0 = 135 0 0 90 0 90 0 45 0 20

Uni / Hinge Uni / Pivot Bi/ Ovoid

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Joint
Metacarpal Phalangeal

Plane
Sag Front

Axis
ML AP

Movement
Flex Exten Abduct Adduct Flex Exten Flex Ext Abduct Adduct Flex Hyperext Abduct HyperAdduct Int/ Ext Rotation Flex Ext Plant Flex Dorsiflex Inver Ever

Degree
0 90 0 0 25 0 0 90 0 0 45 0 0 90 0 0 0 0 0 0 90 25 35 15 45

Ax / Type
Bi/ Oviod

Prox/ Dist Interphalang Carpa Metacarpal

Sag Sag Front

ML ML AP

Uni/ Hinge Bi/ Saddle

Femoral Acetabular

Sag Front Horiz

ML AP Vert

Tri/ Ball & Socket

Tibio Femoral Talo Tibial

Sag Sag Front

ML ML AP

0 135 0 0 0 0 0 45 15 20 10

Uni / Hinge Bi/Oviod

Sample Personal Training Session with Yoga

Client: Female 35 years old, has worked out on and off for 10 years Goals: Body Fat Loss (currently 30%), increased strength, increased flexibility, more energy Conditions: No medical conditions that require prescribed medication, takes birth control pill and a multi vitamin daily Occupation: Lawyer, works at a desk and suffers from upper back pain and stiffness Postural analysis: Slumped shoulders, kyphosis, head slightly forward, weak abdominals, tight hip flexors Other: Gets bored easily. Starts programs "gun ho" for 3 months, loses motivation, gains weight and comes back 6 months later. Only has 3 hours a week to work out with trainer. Can do 40 mins. of cardiovascular exercise 3 days a week on her own. 105

Program Recommendation: Since there are only 3 hours to work with, strength and flexibility will be the focus in all 3 workouts. Monday will focus on Lower body, Wednesday on Upper Body and Friday on Total Body Superset instructions; #2, 3 and 4 do 1x then repeat, #4,5,and 6, do 1x then repeat, #7,8,9 do 1x then repeat
Exercise & Postures for Monday; Lower Body 1.) Warm Up, Sun Salutation 2.) Modified Crescent Pose Hip Flexor (back knee on floor) 3.) "Play catch" as you squat to the side- squat out to right, bring feet together and throw the ball, squat out to left, bring feet together then catch the ball 4.) Walking lunges 5.) Boat Pose 6.) Abdominal crunches with legs straight up(body at 90 degree angle) 7.) Modified Jathara Parivartanasana (laying down direction twist) 8.) Prone Leg Curl 9.) Locust Pose
2

Sets
3

Reps --5 breaths or 30 sec R/L 30 seconds

Weight ----6 or 8 lb. med. ball

Body Part
Total Body Stretches

Quad, Glute

Length of walkway 30 seconds or 5 breaths 25

---

Quad, Glute Contracts Abdominals

--2

---

Abdominus Rectus Stretches torso in one Hamstring Stretches abs, contracts erector spinae Erector spinae

---

---

---

2 ---

15 ---

35 ---

10.) "Superman" Low back extension laying on floor with arms extended 11.) Childs pose

15

---

---

30 seconds, or 5 breaths R/L

---

Stretches low back

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Exercise & Postures for Monday; Lower Body 12.) Pigeon, blanket under glute of bent leg 13.) Laying down cobblers pose 14.) Savasana

Sets ---

Reps 30 seconds or 5 breaths R/L 1 minute A few minutes

Weight ---

Body Part Hip Opener

---

---

Stretches adductor, relaxing relaxation

How Yoga Can Make You a Better Personal Trainer

Why should you incorporate Yoga into your personal training business? Lets begin with the obvious answer of marketability. Yoga has become increasingly popular in gyms as we see form the current ad campaigns for the national gyms. Many feature the traditional shots of a man lifting weights, a woman in a group exercise class, and now they show both sexes practicing Yoga. Yoga has become a mainstream form of movement and as a trainer it is beneficial to have a familiarity with the practice of Yoga. Personal training clients can benefit from many of the basic postures, as they have a myriad of physical benefits. A nagging back ache might start to subside. The tightness in the chest and feeling of not being able to take a full deep breath could be alleviated. In its most physical sense, Yoga is very much a form of physical therapy, helping to heal many common physical ailments. People begin to feel better and if it is "working" for them, they will keep coming back. I encourage you to have a regular Yoga practice of your own. It is important to make sure that you spend some time in the postures before you begin to teach them. In that respect it is very much like weight training. You could not show someone how to perform a squat if you havent done it yourself. If that person feels stress in the knee, you can draw from experience. You have learned that the knees should track properly, and because you squat regularly, you know that it could be something else. Maybe you feel less strain in the knee from a ball squat than an Olympic bar, and since you have felt the difference you can teach it. Learning on your own body is a wonderful way to experience what you will be sharing with your clients. Even if it is just a few of the basic postures, the breathing technique alone can give you an amazing sense of calm and help draw in more oxygen. Once you have become familiar with the postures that you would like to share, you can get more creative with program design. Many people have been doing the 107

same routine for many years, and bringing in 2 or 3 "feel good," postures might help with their enjoyment, flexibility and exercise adherence. As you get more and more creative, it is amazing how many similarities weight training and Yoga have. They both require that you stay focused, present, breathe deeply, and move in a rhythmic manner that is determined by the breath. There is a mindful, almost meditative quality that can come from lifting, especially heavy lifting, and it has been my experience that weight lifters make some of the best Yogis. They are respectful of their bodies and know when it is safe to "play the edge," and when to back off. Weight training is not the only form of exercise that has a similar rhythm of movement to Yoga. Cycling, swimming, running, any sport or activity that has a steady rhythm with or without bursts of energy (sprints) is similar to Vinyasa Flow Yoga. Vinyasa incorporates movement, breathe, and rhythm (slow or fast). There is a feeling of bliss that can come from a Flow class, that is very similar to the "runners high." As you start to learn about the different types of Yoga (there is an article on Discovering your Yoga style," included in the manual), you can start to tailor the program design of your clients to integrate not only the postures, but the rhythms that might benefit them. It is normal to want to do what we are familiar with, but sometimes exercises and postures that help balance our experience can be more beneficial. For example, if you have a client that is a distance runner and would benefit from a long, slow, deep hip flexor & psoas stretch, you might keep them in modified crescent pose for a while. If you have a client who needs a little more energy, you might start them off with 5 sun salutations, to spark their inner fire. Our industry is one of service. We are here to help people develop stronger, more flexible, healthier bodies. This service is invaluable, when you see your clients performing all of their daily activities with strength, grace and ease. Knowing that you helped someone gain enough strength and flexibility to pick up their children, or grandchildren, or great grandchildren is rewarding. Marketability and client loyalty are really just positive side effects to service. Helping someone help themselves is the sign of a good coach, trainer, and teacher.

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GLOSSARY
Apana Vayu - operates from the base of the torso, in the rectum area, is a downward flowing energy, and has to do with eliminating or throwing off what is no longer needed. Asana - Posture, Pose. Seat, to sit quietly Bandha- Lock or bond Ballistic Stretching - Uncontrolled bouncing, jerking, bobbing or pulsing to achieve greater range of motion. Dristi - Gazing point, focal point Dynamic Stretching - The bodys own movement causes the stretch Hatha - Ha, means sun, and tha means moon, hatha is a form of Yoga, and refers to the union of opposites. Mantra - A repeated word or phrase. A syllable or combination of syllables that help focus the mind. Mudra - Yogic hand position Pranayama - Prana means "energy," or "lifeforce." Ayama means "length," or "expansion." Pranayama refers to breathing techniques practiced in Yoga. Static Stretching - Holding the body part in a stationary position in order to stabilize the muscles and its connective tissues safely at their greatest length Ujayii - Victorious breath. Breath that is brought in and released through the nose. Ujayii pranayama is the type of breathing commonly practiced with Vinyasa. It has a characteristic sound like the wind, that should be audible to the practicioner. Vinyasa - Vi means "to go," or "to move." Nyasa means "placing." Vinyasa refers to a series of movements or asanas linked together by breath. Sun Salutation is an example of a vinyasa. Yoga- Union. To unite, connect, add, bring together

These definitions are from the NCCPT manual, The Power of Personal Training.

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Discovering Your Yoga Style, Yoga Illustrated Magazine

Finding a style of practicing Yoga which speaks to you is often discovered through practice, and not necessarily chosen by what you think you might like By Desiree Bartlett M.S., CPT, YT Discovering which style of Yoga speaks to you is largely a matter of taste. In Sanskrit, the word Rasa means essence. When you are describing somethings Rasa, you are talking about the qualities it has, the feeling behind those qualities, the flavor. Just as each being has its own essence, so does each style of Yoga. Some styles are infused with a lot of emphasis on the spiritual & meditative aspects of the practice, while others spend great amounts of time refining the physical details of the postures, and others have more emphasis on a more strong, athletic form of movement. Yoga means union, or to unite the individual with the divine. This can also be seen as uniting the physical and spiritual aspects of self. The different styles of Yoga approach this union in different ways. Some techniques work from the inside out, and others from the outside in. Discovering the feeling of bliss that comes from the practice is a matter of finding which style speaks to you. Perhaps in practicing you will be surprised by what you enjoy. Perhaps you will be attracted to a style that is completely different from your normal way of doing things. This can be a wonderful exploration into balance. Achieving balance is a daily practice. Some days we need a little more output, some days a little more input, some days call for stillness. I encourage you to read through the styles of Yoga listed below, and get an idea of the rasa which it carries. Then, go out and try two or three different styles. It has been my experience that different styles attract us during different times of our lives. Some schools of thought encourage you to stick with one style of Yoga, because it might conflict with the teachings of another. Most of the differences are in the physical technique, and the body can adjust accordingly. Once you find the style, the class, the teacher, the time of day which feels right to you, you will know, because you will want to keep going back. In the meantime, explore your options. Try a few different classes. Maybe you will enjoy a strong Ashtanga practice 3 days a week, and a candelight meditation once a week. Play, explore, and discover the rasa of your personal practice.

Hatha Yoga - Ha, means sun, tha means moon, and yoga means union.

Thus, this style of Yoga seeks to unite the masculine and feminine principles of self, the polarities which exist within. The masculine principles are more solar or "Yang," and relate to strength and action, the feminine principles are more lunar or "Yin," and relate to creativity and emotion. The blending of these two energies 110

helps to imbue the practice of Yoga with a sense of balance. Hatha Yoga helps to teach us that there is strength in softness, and softness in strength. Hatha is the most common style practiced in the West, and when we refer to Yoga, we are usually referring to Hatha Yoga. Once an obscure form of Yoga, this ancient practice was revitalized by the Indian teacher Krishnamacharya. Krishnmacharya paid great attention to detail with a lot of attention given to asana practice. Hatha Yoga is the basis for most of the styles practiced today, and can be practiced in a gentle or more challenging manner. If you are going to attend a Hatha Yoga class, consider speaking to the instructor first, and discussing their philosophy and approach to the practice.

Ashtanga - Following the lineage of Krishnamacharya and Hatha Yoga, is

Ashtanga Yoga. K. Pattabhi Jois was a student of Krishnamacharya in India and he has worked to refine this physically challenging style of Yoga. Ashtanga Yoga is series based. There are three series of asanas, when you complete one you move on to the next. The series are as follows; 1. Yoga Chkitsa-Aligns and purifies the body (primary series) 2. Nadi Shodana- Purifies the nervous system (second series) 3. Advanced Series integrates strength and grace, this is further subdivided into a, b, c, and d With each series the poses become more physically challenging, and you build on a strong foundation of pranayama (breath), dristi (gazing points), and bandhas (locks).This style is very vigorous, it works towards synchronizing the breath with the postures. This process produces tremendous heat in the body and a strong sweat that helps detoxify the body.

Iyengar - Named for its founder, BKS Iyengar, Iyengar Yoga is part of the

Krishnamacharya lineage. Iyengar studied under Krishnamacharya, and later became his son in law. As a boy, he suffered from many illnesses which limited his physical abilities. He discovered that through the use of props, he could practice the same postures with more precision and comfort. In so doing, he made many of the postures accessible to everyone, including those with physical limitations. This style of Yoga is hallmarked by spending more time in the postures, and using props, such as straps and blocks, to assist with alignment.

Vini Yoga - TKV Desikachar, the son of Krishnamacharya, is responsible for

refining this approach to Yoga that was taught to him by his father. ViniYoga is not so much the name of a style of Yoga, as it is a methodology. Desikachar describes it as; "Like everything, Yoga must be presented intelligently. It should be spoken of carefully and offered with due regard for the aspirations, needs and cultural background of the individual. This must be achieved in stages. The 111

appropriate application of Yoga - involving physical exercises, deep breathing, relaxation, meditation, lifestyle, food, studies and so forth - is, for me, what is represented by the word viniyoga."

Vinyasa - Sometimes called "Flow," this style of Yoga is quickly gaining

popularity among instructors and practicioners. Shiva Rea, an accomplished Vinyasa teacher and Yogini defines Vinyasa Yoga as; " a popular, evolving form of traditional hatha yoga that focuses on integrating breath and movement, awareness and alignment, strength and flexibility, your practice with your daily life. Likened to a dynamic dance, postures or asanas are connected through the breath for a transformative and balancing effect." This style of Yoga is very creative in nature, in that the sequencing changes from class to class and can emphasize a posture, a feeling, a general theme, etc

Bikram - Named after its founder, Bikram Choudhury, Bikram Yoga arose in
response to a serious knee injury that Choudry incurred as a young man. Bikram sought out his Yoga teacher Bishnu Ghosh to help rehabilitate his knee. With the guidance of his teacher, Bikram developed a series of 26 postures practiced in a specific order, and restored his health. Bikram Yoga is practiced in a room that is 105 degrees with 60% humidity, the heat is intended to allow you to deepen your bodys ability to stretch as well as detoxifying through sweat.

Kundalini - Yogi Bhajan, once an Indian prince, is responsible for bringing this

Tantric based practice to the Western World. ( Tantra is an ancient system leading to the realization of higher or subtle states of existence.) Kundalini had been a secretive tradition passed on from teacher to student only after a long period of proving ones humility. Even then, the teacher could decide not to share the tradition. Yogi Bhajan sought to change this process and share Kundalini with many people, including the Western world. He believed that it is everyones birthright to be happy, healthy and holy and so began his foundation 3HO. Kundalini, the Yoga of awareness, includes breathing techniques (pranayama), postures (asana), chanting (mantra), and meditation. Through these practices, Shakti (the feminine energy of the universe), is able to ascend from the base of the spinal cord through the charkas (energy centers) awakening the potential in our consciousness. When this energy rises above the crown of the head, it is said to then unite with the masculine energy of the universe, Shiva. The union of Shiva and Shakti is the resolution

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About the Author

Desire (Desi) Bartlett M.S., CPT, Yoga Instructor
Desi Bartlett M.S., CPT, has been teaching health and wellness for over 17 years. Her innovative approach to teaching is to tap into one's inner joy and let movement be an outer expression of that state. Originally from Chicago, she has earned a degree in Kinesiology, a minor in dance and her Master's degree in Corporate Fitness. Desi holds advanced certifications in Yoga, Personal Training, and Group Fitness. She is also a continuing education provider through the National Academy of Sports Medicine and the National Council for Personal Trainers. Desi's inspiring and unique classes have been featured on networks such as ABC, Univision and Lifetime. In 2005, Desi was named ambassador for Lululemon Athletica. In that same year, she helped open Equinox Fitness in Santa Monica as their Group Fitness Manager. In early 2006 she was a presenter for NikeFitnessAcademy at the University of Southern California and also worked as the product director of fitness for Gaiam, teaching 'Yoga Dance Fusion,' at Gaiam's 10th annual LOHAS conference. As an extension of her relationship with Lululemon Athletica, Desi designed the first round Yoga mat on the market, the 360 mat. She created a special class format based on the design of the mat, which is called 360 Yoga-Flow. Desi is currently working on pre natal Yoga media to accompany the mat, which will be released in 2009. In 2008, Acacia released three DVD projects created by and featuring Bartlett. The first title, 3 in1 Total Body Fitness, is a triathlon style, full body workout, the eclectic DVD combines 30 minutes of strength training to sculpt and tone; 30 minutes of cardio to train your heart, boost your energy and endurance; and 30 minutes of flexibility training and stretching to lengthen muscles and open stiff joints. The 2nd title, Yoga for Beginners, includes two unique practices, one an active, easy flow for complete body toning, the other slower and deeper for building long, lean muscles. The 3rd title, Latin Groove, is a celebration of Latin Dance, incorporating Salsa, Rumba. There is much more to come from Desi, so sit back, relax and stay centered. www.desibartlett.com Contact Desi at desibartlett@gmail.com

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AUTHOR S NOTE
I have been in the field of health and wellness my entire adult life. I have studied many different forms of movement, and feel that, that allows me to have a huge tool box with which to work. If one movement does not work for someones body, I can list at least 10-20 more that could work or stretch the same muscle group. In this way I am well versed in the language of the body. What makes my work different is that I like to go beyond that, to how it makes you feel. For me it is incredibly important for movement to be a joy- not a chore. Our bodies are designed to move. That movement can be designed in such a way that it is fun and inspiring! I sincerely hope that this manual provides more tools for your personal training tool box, and that these tools can be shared with your clients as a way to access the joy of movement. Namaste, Desiree

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Reference Resources Noted Throughout Manual

Books:
Hirschi, Gertrud. Mudras. York Beach, ME:Weiser Books, 2000. Lasater, Judith. Relax and Renew. Berkeley: Rodmell Press, 1995. Mehta, Shyam & Mira & Silva. Yoga the Iyengar Way. New York: Alfred. A. Knopf, 1995. Rosen, Richard. The Yoga of Breath. Boston: Shambala, 2002. Walden, Patricia. The Womans Book of Yoga and Health. Boston: Shambala, 2002.

Manuals:
Platero, John. The Power of Personal Training , NCCPT Personal Training Manual. Culver City, 2000. Rea, Shiva. The Evolutionary Journey, Advanced Vinyasa Studies Manual. Venice Beach, 2004.

Websites:
www.yogajournal.com www.ucdavis.com www.templeofkriyayoga.com

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