Yoga Foundations! Handout here.
Plank: Kumbhakāsana or Phālakāsana
I’m not sure which is the most common term (these are both new to me). I like kumbhakāsana, as there usually is a breath retention for some period of time in high plank. As part of Sūryanamaskāra, we inhale to shift forward from down dog into plank, retain the inhale in kumbhakāsana, and then exhale to lower through caturaṅga daṇḍāsana.
Lizard lunge Utthāna Pṛṣṭhāsana
Pañca Vāyu
Also known as “Pañca Prāṇa” or “Five Winds,” these are the five different types of vital energy. They differ in the direction and physical location of the prāṇa in the body.
Prāṇa Vāyu
Located between the throat and diaphragm and includes all organs within that thoracic region of the body. The associated cakra is Anāhatacakra, which is located in the heart.
Apāna Vāyu
Located between the perineum and the navel, this vayu is responsible for elimination. Its movement is down and outwards. The associated cakra is Mūlādhāracakra, which is located in the pelvic floor.
Samāna Vāyu
Governs the region between the navel and diaphragm and moves sideways (in a spiral motion). Associated with the Maṇipūracakra.
Udāna Vāyu
Located from the throat to the top of the head, the movement of prāṇa here is outward and upward. Associated cakra is viśuddha (throat). It governs the sensory organs, neck, head, and brain.
Vyāna Vāyu
This vāyu pervades the entire body via the blood. It has a circular, back-breathing motion and combines the qualities of Prāṇa and Apāna. No associated cakra. When we say, “send the breath wherever you are feeling sensation,” we engage with this vāyu.
My first workshop is happening in September!
kośāḥ
Translates to “sheaths,” there are five of them. These are layers around the Ātman, the true self.
Annamaya Kośā
Food sheath (anna). The physical body.
Pranamaya Kośā
Energy sheath (prāṇa). The breath, life force, vital principle.
Manomaya Kośā
Mind sheath (manas). The mind and the five senses.
Vijñānamaya Kośā
Discernment or knowledge sheath (vijñāna).
Anandamaya Kośā
Bliss sheath (ānanda).
dṛṣṭi
Aṅguṣṭhamadhye-dṛṣṭi
Thumb (urdhva hastasana, utkatasana)
Bhrūmadhye-dṛṣṭi
Third Eye (yoga nidrasana)
Nāsāgre-dṛṣṭi
Tip of nose (prasarita padottanasana)
Pārśva-dṛṣṭi
To the side (marichyasana)
Nābhicakre-dṛṣṭi
Toward the navel (adho mukha svanasana)
Hastagrahe-dṛṣṭi
Hand (trikonasana, parsvakonasana)
Pādayoragre-dṛṣṭi
Toward the big toe (janu sirsasana, navasana)
Ūrdhva-dṛṣṭi
Upward (ubhaya padangusthasana)