Instructing Hatha Yoga, 2E

394 Pages·2015·18.31 MB·English

by  Ambrosini

Instructing
Hatha Yoga
A Guide
for Teachers
and Students
Second Edition
Diane M. Ambrosini
Human
Kinetics
Library of Congress Cataloging-in-Publication Data
Ambrosini, Diane M., 1962-
Instructing hatha yoga : a guide for teachers and students / Diane M. Ambrosini. -- Second edition.
pages cm
Includes bibliographical references.
1. Hatha yoga--Study and teaching. I. Kappmeier, Kathy Lee, 1964- Instructing hatha yoga. II. Title.
RA781.7.K36 2016
613.7'046076--dc23
2015000918
ISBN: 978-1-4504-8465-7 (print)
Copyright © 2016 by Diane Ambrosini
Copyright © 2006 by Kathy Lee Kappmeier and Diane Ambrosini
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This edition is dedicated to the memory of Kathy Lee Kappmeier. Without
KLee’s original vision and inspiration, Instructing Hatha Yoga would never
have made it to press. Her love for the discipline and art of yoga cannot be
overstated. Were it not for her devotion and passion for teaching, many people
in San Diego and abroad might never have experienced yoga in any form.
Even when she became ill, she was always at her finest when she was prac-
ticing yoga, and most especially when she was teaching her beloved students.
While her physical presence is no longer with us, the bright light of her
soul still illuminates the yoga paths of students and teachers alike through
this edition. And although I missed out on a whole lot of chai and chat this
time around, her energy was with me throughout every aspect of this revi-
sion. I am eternally grateful for the guidance and seemingly serendipitous
epiphanies I received from my dear friend and teacher along the way! I am
honored to continue on with our collective vision of this book.
Profound thanks also to the following:
All of my students throughout all of the years. You are my teachers—and
a constant source of joy and inspiration as I teach and continue to learn.
All of those with whom I’ve had the honor to study, whether in person
or via other seemingly disconnected sources. You are my teachers and
guiding lights; I bow to your wisdom, generosity, and illuminating energy.
All of my family and the friends whom I also consider family. You are my
teachers—also my role models, confidantes, and steadfast foundation.
My deepest Universal Self. You are my eternal teacher—whether I am
aware or not, you connect all of me to the Divine Everything.
Dave and Ben Massey. I’m overwhelmed by your continuous love and
support! Thank you for sharing the journey and shining your light my
way. I love you both with every timeless atom of my being!
Contents
Poses vi
Preface xv
Acknowledgments xxi
Part I The Practice of Yoga
Chapter 1 Understanding Yoga 3
Types of Yoga 4 • Types of Hatha Yoga 5 • Yoga Lexicon 14 • Standards for Yoga
Teachers 14 • Liability Insurance and Employment Classification 18
Chapter 2 Basics of Teaching Yoga 19
Qualities of a Yoga Teacher 20 • Becoming a Yoga Teacher 24 • Recognizing Your
Students’ Needs 27 • Class Management 30 • Summary 35
Chapter 3 Creating a Class Environment 37
Equipment Selection 38 • Safety and Comfort Concerns 40 • Class Atmosphere 43 •
Summary 46
Chapter 4 Breathing and Beyond 47
Pranayama 48 • Instructing the Breathing Process 52 • Linking Pranayama With
Asanas 53 • Summary 54
Chapter 5 Energy and Anatomy 55
Yoga Postures and Major Body Systems 56 • Energetic Anatomy 60 • Human
Movement Systems 63 • Mechanics of Asanas 66 • Summary 72
Part II Asanas and Adjustments
Chapter 6 Sun Salutations 75
Classical Surya Namaskara 77 • Surya Namaskara A 78 • Surya Namaskara B 79
Chapter 7 Standing Postures 81
Tadasana or Samasthiti (Mountain Pose) 83 • Vrkshasana (Tree Pose) 86 • Utkata
Konasana (Fire Angle Pose) 90 • Utthita Trikonasana (Extended Triangle) 93 • Parivrtta
Trikonasana (Revolving Triangle Pose) 98 • Uttanasana (Intense Forward Bend) 102
• Prasarita Padottanasana (Extended-Leg Forward Bend) 105 • Garudasana (Eagle
Pose) 108 • Utthita Parshvakonasana (Extended Side-Angle Stretch) 112 • Ardha
Chandrasana (Half-Moon Pose) 116 • Parivrtta Parshvakonasana (Revolving Extended
Side-Angle Stretch) 120 • Parivrtta Ardha Chandrasana (Revolving Half-Moon Pose) 124
• Utkatasana (Fierce, or Chair Pose) 128 • Virabhadrasana I (Warrior I) 131 •
Virabhadrasana II (Warrior II) 135 • Virabhadrasana III (Warrior III) 139 •
Parshvottanasana (Intense Side Stretch) 143 • Utthita Hasta Padangusthasana
(Extended Hand-to-Toe Pose) 147 • Natarajasana (King Dancer) 151
iv
Contents v
Chapter 8 Seated Postures 155
Malasana (Basic Squat, or Bead Pose) 157 • Dandasana (Staff Pose) 160 • Janu
Shirshasana (Head-to-Knee Pose) 163 • Ardha Matsyendrasana (Half Lord of the
Fishes Pose) 167 • Marichyasana A (Marichi’s Pose, Variation A) 171 • Marichyasana B
(Marichi’s Pose, Variation B) 174 • Marichyasana C (Marichi’s Pose, Variation C) 177 •
Marichyasana D (Marichi’s Pose, Variation D) 180 • Paschimottanasana (Seated Forward
Bend, or Intense West-Side Stretch) 183 • Gomukhasana (Cow’s Face Pose) 187 •
Paripurna Navasana (Full Boat Pose) 190 • Baddha Konasana (Bound Angle Pose) 193 •
Upavishtha Konasana (Wide-Angle Seated Forward Bend) 196 • Parighasana (Kneeling
Triangle, or Gate Pose) 199 • Virasana (Hero Pose) 202 • Bharadvajasana (Bharadvaja’s
Pose) 205 • Padmasana (Lotus Pose) 208 • Tolasana (Scale Pose) 212 • Hanumanasana
(Forward-Split Pose) 215 • Bakasana (Crane Pose) 218
Chapter 9 Supine and Prone Postures 221
Durga-Go (Cat and Cow Pose) 223 • Utthita Chaturanga Dandasana (Plank Pose) 226
• Chaturanga Dandasana (Four-Limbs Staff Pose) 229 • Zen Asana (Transitional Pose)
232 • Vasishthasana (Side Plank Pose) 235 • Purvottanasana (Reverse Plank, or Intense
East-Side Stretch) 238 • Bhujangasana (Cobra Pose) 241 • Urdhva Mukha Shvanasana
(Upward-Facing Dog) 244 • Shalabhasana (Locust Pose) 247 • Dhanurasana (Bow
Pose) 250 • Setu Bandhasana (Bridge Pose) 253 • Urdhva Dhanurasana (Upward Bow
Pose) 256 • Eka Pada Rajakapotasana (One-Legged Royal Pigeon Pose) 260 • Ushtrasana
(Camel Pose) 264 • Supta Virasana (Reclining Hero Pose) 268 • Matsyasana (Fish Pose)
271 • Supta Padangusthasana (Reclining Hand-to-Toe Pose) 274
Chapter 10 Inverted Postures 277
Adho Mukha Shvanasana (Downward-Facing Dog) 279 • Salamba Sarvangasana
(Supported Shoulderstand) 283 • Pincha Mayurasana (Peacock Feather Pose) 286
• Adho Mukha Vrkshasana (Downward-Facing Tree, or Handstand) 289 • Salamba
Shirshasana (Supported Headstand) 292 • Halasana (Plow Pose) 296
Chapter 11 Restorative Postures 299
Balasana (Child’s Pose) 301 • Pavanamuktasana (Purifying, or Wind Relieving Pose) 304
• Supta Urdhva Dhanurasana (Restorative Backbend) 307 • Jathara Parivartanasana
(Belly Twist) 310 • Viparita Karani (Restorative Legs-Up-the-Wall Pose) 313 • Shavasana
(Corpse Pose) 315
Part III Structuring a Class
Chapter 12 Class Framework 321
Class Outline 323 • Lesson Plans and Class Descriptions 325 • Summary 328
Chapter 13 Sample Classes 329
Sample 30-Minute Class 330 • Sample 60-Minute Class 332 • Sample 90-Minute Class
335 • Sample Prenatal Yoga Class 338 • Sample Children’s Yoga Class 340 • Sample
Six-Week Course 342 • Putting It All Together 344
Appendix A Sample Relaxation Scripts 349 • Appendix B Yoga Resources 352 • Appendix C Self-Inquiry
Questionnaire 355 • Appendix D Yoga Class Evaluation Form 357 • Appendix E Sample Classical-Eclectic
Hatha Course Syllabus 358 • Appendix F Chapter Review Answers 360 • Appendix G Anatomical
Illustrations 364 • Glossary 367 • About the Author 370
Poses
Adho Mukha Shvanasana [uhd-HOE moo-KUHSH-vuhn-AAH-suh-nuh] 279
(Downward-F acing Dog)—This inverted posture is practiced on the mat lengthwise
with the feet and hands pushing against the ground and the hips lifted high in the air.
It is practiced most often as part of the Sun Salutations (Surya Namaskaras) series.
Adho Mukha Vrkshasana [uhd-HOE moo-KUH vrick-SHAAH-suh-nuh] 289
(Downward- Facing Tree, or Handstand)—This inverted posture involves the basic
handstand, an arm balance in which the hands are placed on the ground and the
rest of the body is upside down with the feet in the air.
Ardha Chandrasana [AR-dhuh chuhn-DRAAH-suh-nuh] (Half-Moon Pose)—This 116
standing posture starts from Utthita Trikonasana (Extended Triangle). The body
weight is balanced on the forward leg as the trailing leg lifts off the ground in an
arcing motion. As an extension of Utthita Trikonasana, Ardha Chandrasana provides
similar benefits, most notably by opening the chest, hips, and pelvis.
Ardha Matsyendrasana [AR-dhuh muht-see-yen-DRAAH-suh-nuh] (Half Lord of 167
the Fishes Pose)—In this seated twist, one leg is straight out in front of the body
and the other leg is bent and usually crossed over the straight leg near the opposite
hip. The upper torso is rotated in the direction of the bent leg.
Baddha Konasana [BUD-dhuh kohn-AAH-suh-nuh] (Bound Angle Pose)—In this 193
seated asana, the knees are bent, the thighs are rotated externally to the sides, and
the soles of the feet are pressed together or held together with the hands to make
a seal or lock.
Bakasana [buhk-AAH-suh-nuh] (Crane Pose)—In this squatting arm balance, the 218
arms support the weight of the body as the bent knees rest on the backs of the upper
arms. When balance is achieved on the hands, the feet are lifted off the ground.
vi
Poses vii
Balasana [buhl-AAH-suh-nuh] (Child’s Pose)—In this restorative kneeling and 301
prone position, the lower legs are tucked under the torso and the chest rests on the
thighs. The arms may be extended over the head (Ancient Prayer Pose), resting on
the ground, or wrapped around the outside of the body with the hands resting beside
the ankles. This pose is refreshing when practiced after backbends and inversions.
Bharadvajasana [bhuh-RUHD-vaah-JAAH-suh-nuh] (Bharadvaja’s Pose)—This 205
gentle, seated twist can be practiced with the legs in Virasana (Hero Pose) or with
one leg in Virasana and the other in Ardha Padmasana (Half-Lotus Pose).
Bhujangasana [bhoo-juhn-GAAH-suh-nuh] (Cobra Pose)—This prone backbending 241
posture has numerous variations. In its simplest form, the chest is lifted off the
ground with the arms resting at the sides. A deeper variation brings the head and
feet closer together.
Chaturanga Dandasana [chuh-tour-RUHN-guh duhn-DAAH-suh-nuh] (Four- 229
Limbs Staff Pose)—This pose is similar to the downward phase of a push-up. The
elbows are bent, and the body hovers a few inches (centimeters) above the ground.
Dandasana [duhn-DAAH-suh-nuh] (Staff Pose)—In this seated pose, the spine and 160
lower body are straight and strong and the hips are flexed to 90 degrees.
Dhanurasana [dhuh-noor-AAH-suh-nuh] (Bow Pose)—In this moderate to deep 250
prone backbend, the knees are bent and abducted slightly wider than the hips and
the hands reach back to grasp the feet or ankles.
Durga-Go [DUR-guh-go] (Cat and Cow Pose)—This pose is practiced on the hands 223
and knees to move the spine through a gentle range of flexion and hyperextension
in the sagittal plane. The rounded, flexed spine of the cat portion of the posture
resembles a cat with its back arched. The hyperextension in the spine is reminiscent
of the sway in a cow’s back.
viii Poses
Eka Pada Rajakapotasana [eka-PAAH-duh-RAAH-juh kuh-poht-AAH-suh-nuh] 260
(One-Legged Royal Pigeon Pose)—This pose is generally accessed from a low lunge
where the flexed front knee is externally rotated and placed on the ground. The
extended back leg rests on the ground so that the psoas receives a strong stretch.
The chest remains lifted and open, and those with adequate flexibility and balance
may flex the back knee and reach for the foot.
Garudasana [guh-rood-AAH-suh-nuh] (Eagle Pose)—This one-legged balancing 108
posture involves crossing the non-weight-bearing leg over the standing leg. The
thighs and hips are engaged by the slight crouch. The mid back and shoulders are
stretched as the arms are crossed in front of the chest.
Gomukhasana [go-mook-AHH-suh-nuh] (Cow’s Face Pose)—In this seated posture, 187
the legs are on the ground, stacked in front of the hips with the knees bent. One
knee is folded on top of the other and aligned with the middle of the body. The
spine is upright, and the arms are bent with one elbow pointed up and the other
pointed down and reaching behind the back.
Halasana [huhl-AAH-suh-nuh] (Plow Pose)—In this pose, the neck and the tops 296
of the shoulders rest on the ground with the spine as vertical as possible. The hips
are flexed with the legs outstretched as the feet rest on the ground behind the head.
Hanumanasana [huh-noo-maahn-AAH-suh-nuh] (Forward-Split Pose)—This 215
forward split lengthens both the hamstrings and the hip flexors.
Janu Shirshasana [JAAH-noo sheer-SHAAH-suh-nuh] (Head-to-Knee Pose)—In 163
this seated forward bend, one leg is extended forward and the opposite leg is flexed
at the knee and rotated externally so that the outer knee lowers laterally toward
the ground.
Jathara Parivartanasana [juht-HAR-uh par-ee-VAR-tuhn-AAH-suh-nuh] (Belly 310
Twist)—In this restorative posture, the hips are flexed at 90 degrees and the legs
are rotated to one side of the body. The knees can be bent or straight. The torso
remains as flat on the ground as possible.