Thursday 4 October 2018

Yoga teacher training India

Paadangusth Asan : ... Legs one foot apart . Distance between feet , knees and groins should be of equal distance. skin of buttocks facing side walls. Revolve buttock skin to front and go down. Press outer feet on floor...then you can turn skin more..look up waist down chest up..spine should be like canoe..bring buttock in line with edge of metatarsals as  if you are topling.....trunk forward.....exhale and go down from middle of  floating ribs to floor...in all forward bends upper arm should be stronger than lower arm..Press outer feet for inner legs to come straight...widen elbows so that forearms go down..side of trunk should be longer than centre ..do not make centre abdominal organs long...relax tongue donot take tongue to throat...take shoulder blades sqeeze shoulder blades...inhale come up..roll thighs in....
All forward bends give ??? pain slow long nagging pain whereas back bends immediately breaks discs. All forward bends slow long nagging pain
HAST PAAD ASAN : Broaden sole and heel of bottom feet. Exhale bend forward and insert hands deep to touch front of heel.....??? sole on mounts/ marms??? of palms...inhale move buttock bone forward to get concave back..head up for concave back ...dip waist for head to come up...   ....pressing palms on feet extend biceps and triceps towards roof..lengthen upper arm..dip back lengthen arm..look up from Sternum...exhale move from  inner arm  head down...inner deltoids should go down more....inner shoulder muscles go down....   do not change length ..inhale come up with concave back...concavity lessen pain...convexity increases pain...
 UTTAN ASAN :  Exhale bend ..narrow thighs....broaden feet ...more you suck top thigh bone into inner leg trunk do not come down......outer side of thighs should go in for trunk to elongate....  .broaden knee let navel face the floor..let head down from navel
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Yoga teacher training India

PAAD HAST / PAADANGUSTH /UTTAN :  .....Rotate thighs and lower legs from front to back...........    Toes on wood helps to open back of knees and knees stretch more and energy flows in same straight line like a river and valleys go away.........In Paadangusth armpits come down and in Paad hast waist comes down naturally.....In Paad hast more curve in front of ankle as compared to Paadangusth ....You have to learn sequence which asan to do first in order to do difficult asan....
... All these increase strenght in cartilage.........In Paadangusth legs go back so increase curvature in front of ankles but in Paadhast legs are perpendicular and curvature is more near front of ankle...In Uttan asan it is nullified.........In Paad hast diaphram comes down and
PAADANGUSTH .........Bring body weight to knukles....holding knukles pull trunk down...roll thighs in ..broaden back of knees..bring head down from perinium..perinium closer to floor..watch widening of legs....we learn about back straight in paad hast asan........PAAD HAST put hands below feet so that big toes touch wrists and see movement on back...cartilage up and in.......groins passive and let groins come down...ankle should come forward not backwards.....UTTAN : DELTOIDS down to floor so abdomen elongates longer...spread palms apart so that Deltoids can come down further..let cartilage grip bones...........PAAD ANGUSTH.........thighs in but mind makes it in more revolving...   PAAD HAST.....Firm/ bend elbows and side chest and trunk comes down from the waist and firm/from pubis .....  strengthen elbows......side chest and side TRUNK come down...............come to UTTAN ASAN..Here bottom cartilages naturally go but top does not go towards bone ..diaphram passive and down

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