Yoga teacher training India Goa

 SHIRSH ASAN : 1.42... Hypothalamus should do taad asan...move thighs in from back to front...ears perpendicular.. head of nose up..TRIPOD....balance on head of elbows.....skin on sides of both thighs should challnge each other for sucking thighs in.....1.45 All true ribs come forward and false ribs go backward...for not oscillating skin on top of each toe should move down and on thighs skin should move up.....tailbone suck and bring calf in line with tailbone...maintain fore arm in firm position by rolling in and moving tip of index finger moving to other side...thumbs go deep inside and forearms will move in....stretch  bone from buttock to heel.....hypothalamus perpendicular to floor...

1.56....... skin on buttock moving down or up...leg, shin and navel in line....move armpit forward and hypothalamus back......2.08....balance between armpit and  back of head....keep leg bones straight from sockets of hips to heel...extend back of body more than front of body

PRASARITA PAADOTAN ASAN : Knee should be like a ball not like a knot knee....inner knee should wide open for hands to go down..roll back and broaden along with motion...after placing hands on floor increase distance between legs....turn inner back thighs towards top..concave back...skin of feet backwards...skin of palm forward ..skin of back palms should reach nails...skin of toe should talk to metatarsals..elbows in bend..head down..open calf muscles...from perinium extend the skin on either side of buttocks...see skin on buttocks takes same curvature like from feet to ankle...same rotation of feet and buttocks........inhale come back with concave back

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TWISTING.... VIR ASAN: Sternum up shoulder blades down ...medial line of calf muscle and thigh parallel...left hand on right knee..right hand on back...bring navel close to front thigh......Both armpits parallel.......CHANGE...knee which you catching should not come up ....other buttock should not come up....exhale revolve..turn collar bones there should be life in collar bones..press metatarsals on floor...when you press chest goes backwards...turn navel....normal breathing....
 .... VIR ASAN : ....Centre of ankle,centre of metatarsal ,centre of shin on floor ......outer ligament of knees descend......press big toe ...revolve heel so that metatarsal on floor....back thighs does not shorten ......top frontal thighs roll in....squeeze top thighs ...lie down ..relax ears and eyes ....sternum up...try to bring lumber down without disturbing abdominal organs...lengthen lumbar towards head without constricting chest
 .... BADHKON ASAN: FOOT on rolled blanket foot to let loose  ....knees and groins go down now.....lift buttocks up ..passive calf muscles to go hips down...fibre of leg loose ...ligament of knees  loose...groins flat...

.... SUPT BADH KON ASAN : ..... CURVE BACK foot to knees to go down ..open arch..broaden heel......divide from navel.... back active..passive groin and knees....back ankle move towards heel...??  top ankle should move towards knee........SIT............. bone helps to open heel and groin...roll skin of thigh from buttocks to knees.????.....roll thighs ..open heels passive groins..
 ...TWISTING....BADHKON ASAN: ...... Bring both hands on right side press your fingers...concave lumbar...circularize spine...these work on outer vertebrae...ascend turn...do not lift groin of other leg up....press knee down and revolve...lift entwine spine up...donot loose muscles of back...CHANGE...Groins and feet passive....only knees and buttocks are activising parts...ascend trunk and turn bottom trunk...turn root not shoot...
PARSHVOTAAN ASAN..........Left and right pubis equal........back leg groin move circularly...pelvic girdle should be  ????.......space between trunk and pelvic girdle...both side of pelvis parallel.....move navel up turn navel ....left navel towards right...lengthen navel....extend navel...extend sternum...CHANGE...Take big toe of back leg in for more rotation of buttocks...navel of right and left equally move down ....press big toe mouth ...if head moves waist should move ...raise big toe of back and open thigh of back you have to

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Yoga teacher training India Goa

PARSHVKON ASAN : Move from Big toe towards small toe of front foot and knee also in same direction. move calf muscle of front leg and see impact on back leg knee and ...moving back.

1.55 PARSHV KON ASAN : Right leg out ...bend from outer ligament of knee..spread ligaments.....press heel of right foot down.....lengthen inner ankle of right foot and rotate right thigh from inside out.. lengthen right buttock in... from inner buttock lengthen left arm....bent leg skin should move backwards...CHANGE ..Left leg out... left hand down with ligament...bent leg ligament should be passive As you bend knees skin of tips of toes move backwards and flesh of legs move forward...turn left shoulder blade run parallel to right shoulder blade..turn chest.....ascend tailbone...
SUPT VIR ASAN : ..medial line of Meta tarsals on floor....one buttock is touching and other is touching less....turn groins out....those who are sitting have to... outer knees down...more outer knees goes down then one day you can do supt vir asan...pressing toes on floor....lengthen ligaments of knees...lengthen shin and thigh...side ribs more active....do not think of sternum you have think of side back ribs....back trunk of skin should move towards buttocks and skin of front trunk towards head...move shoulder blades towards kidneys.....collar bones....widen lumbar without sinking sternum...lift knees 6 or 7 centimeters up without lifting chest  let buttock down ...without lifting lumar put knees on floor
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TRIANGLE POSE : Move toes from ether to earth means from smallest toe to Big toe in front leg and opposite in back leg and see the difference in ankles which become more alive.....      ...TRIANGLE POSE : Upper arm should go forward  Lower arm back and upper arm..open sternum..back spine close to sternum...Left pelvis towards buttocks and right groin towards wall...stretch back of right leg straight...broaden sole of left...inhale come up..CHANGE ...Right palm heavy....spread legs more to get Triangle...right ribs in lower them down....outer ankle in..sharp edge of ribs...hip in waist down....side ribs sharp like a sword..
 ........ TRIANGLE POSE : Skin of upper arm going down flesh goes up and skin of lower arm going up and flesh goes down...make a triangle of anus ....keep on spinning legs till  go on moving till triangle is made...look from eyes...left thigh should go down till hand goes down........go down with armpit.....lower armpits in line with wrists....do not move buttocks back when go down.. ....right foot in right groin in...as groin foot turn groin should also turn.........facing little toe so much you turn groin    ..left groin going towards thigh..lift left arm up ..seperate spine......1.20.30.....bring life in left leg by lifting left groin up.. ARDH CHANDRA ASAN......front groing of right towards ceiling.... Revolve the left groing from back to front...

TRIANGLE POSE : .........When right shoulder goes down towards right side groin should go towards outer hip to help left shoulder to go up...................keep elbows firm...down arm should go down and upper arm should go up...

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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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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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HEAD STAND ... Do not push hands on back of  head ....for stability move energy from second knuckle of index finger towards nail...index finger is controlled by big toe nail....tip of nails should be in middle of eyes...inter lock thumbs also to help index finger to come closer....when you raise legs up but lift from legs rather from inner shoulders then initiative should be from inner shoulders as if inner shoulders are doing head stand....ascend shoulders when going up
....Broaden the knee,heel and sole...raise inner edge of heel and sole than outer edges...inner edges give stability outer edge not...Patella should be fluid move it in ..take groins back towards buttock bones then you can revolve legs better...back groin higher towards leg front groin towards trunk then legs will be perpendicular to the floor ....it is groin that corrects your legs not feet...integrate big toes nail as they are going away
 Stretch arms from arm pits not from fingers....Horizontal stretch of arms..How to know vertical action? Watch little finger outer nail ...come down with outer edge of little fingers nails down ..hands longer how is conditions of hands now?
HEAD STAND :  (Move lower back or dorsal spine in or make it concave...Sharpen inner leg by stretching ankle to heel
....Lift inner upper arm and deltoid.. .more you press lower arm and wrist more you feel light  on upper arm......roll thighs in....from inner knee to inner ankle ascend...sharpen inner heel....broaden knee by lifting calf up...abdomen back ...tailbone in...broaden ribs...)
....right leg down but left leg in same place...stretch heel from hinge...heel should be in line to hinge...hinge perpendicular so that heel can be perpendicular...

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