[Dossier Santé Democrite 01] • Yoga Sequencing by Stephens, Mark -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Dedication Contents List of Tables Preface Introduction: The Art and Science of Yoga Sequencing Part One: Foundations and Principles

Chapter One: Philosophy and Principles of Sequencing

Traditional Approaches to Yoga Sequencing Parinamavada and Vinyasa Krama Principle One: Moving from Simple to Complex Principle Two: Moving from Dynamic to Static Exploration, or Moving into Stillness Principle Three: Cultivating Energetic Balance Principle Four: Integrating the Effects of Actions Principle Five: Cultivating Sustainable Self-Transformation

Chapter Two: The Arc Structure of Yoga Classes

Initiating the Yogic Process Sidebar: Creating a Theme-Oriented Class Warming and Awakening the Body The Pathway to the Peak Exploring the Peak Integrating the Practice Sidebar: Deepening the Integration of Asana

Chapter Three: Sequencing Within and Across Asana Families

The General Properties of Asanas Standing Asanas Core Awakening Arm Support Asanas Sidebar: Healthy Wrist Sequence Sidebar: Healthy Shoulder Sequence Back Bends Twists Forward Bends Hip Openers Inversions Savasana The Next Step in Sequencing

Chapter Four: Sequencing Asana Instructions

Teaching What You Know Step One: Demonstrating Asanas Step Two: Transitioning into Asanas Step Three: Refining Asanas Step Four: Transitioning out of Asanas Step Five: Absorbing and Integrating the Effects of Asanas Sequencing Cues Within Asana Families Sidebar: Down Dog as the Foundational Arm Support Asana

Part Two: Designing Beginning, Intermediate, and Advanced Classes

Chapter Five: Surya Namaskara—Sun Salutations

General Properties of Surya Namaskara Classical Surya Namaskara

Classical Surya Namaskara (Sequence 1)

Surya Namaskara A

Surya Namaskara A (Sequence 2)

Surya Namaskara B

Surya Namaskara B (Sequence 3)

Sidebar: Dancing Warrior

Dancing Warrior (Sequence 4)

Chapter Six: Introductory and Beginning-Level Classes

Creating and Teaching Beginning-Level Sequences Beginning Class Sequences

Basic Introduction to Yoga Class (Sequence 5) Introduction to Yoga Workshop for More Physically Fit Students (Sequence 6) Beginning Level—Focus on Back Bends (Sequence 7) Beginning Level—Focus on Hip Opening (Sequence 8) Beginning Level—Focus on Twisting (Sequence 9) Beginning Level—Focus on Standing Balance (Sequence 10) Beginning Level—Focus on Arm Support (Sequence 11) Beginning Level—Focus on Forward Bends (Sequence 12) Beginning Level—Focus on Inversion (Sequence 13)

Chapter Seven: Intermediate-Level Classes

Creating and Teaching Intermediate-Level Sequences Intermediate Class Sequences

Chapter Eight: Advanced-Level Classes

Creating and Teaching Advanced-Level Sequences Advanced Level Sequences

Advanced Level—Focus on Back Bends I (Sequence 23) Advanced Level—Focus on Back Bends II (Sequence 24) Advanced Level—Focus on Hip Opening (Sequence 25) Advanced Level—Focus on Twisting (Sequence 26) Advanced Level—Focus on Standing Balance (Sequence 27) Advanced Level—Focus on Arm Support I (Sequence 28) Advanced Level—Focus on Arm Support II (Sequence 29) Advanced Level—Focus on Forward Bends (Sequence 30) Advanced Level—Focus on Inversions (Sequence 31)

Part Three: Sequencing Across the Life Cycle

Chapter Nine: Yoga Sequencing for Kids

Yoga for Elementary School–Age Children (Sequence 32) Yoga for Middle School–Age Children (Sequence 33) Yoga for High School–Age Youth (Sequence 34)

Chapter Ten: Sequencing for Special Conditions of Women

Practicing Yoga During Menstruation

Yoga for Easing Menstrual Discomfort (Sequence 35)

Practicing Yoga During and After Pregnancy Yoga Sequences by Stage of Pregnancy

Yoga in the First Trimester of Pregnancy—New to Yoga (Sequence 36) Yoga in the First Trimester of Pregnancy—Healthy and Experienced Yogini (Sequence 37) Yoga in the Second Trimester of Pregnancy—New to Yoga (Sequence 38) Yoga in the Second Trimester of Pregnancy—Healthy and Experienced Yogini (Sequence 39) Yoga in the Third Trimester of Pregnancy—New to Yoga (Sequence 40) Yoga in the Third Trimester of Pregnancy—Healthy and Experienced Yogini (Sequence 41) Yoga in the Third Trimester of Pregnancy—During Labor (Sequence 42) Yoga for Postpartum Reintegration (Sequence 43)

Yoga Sequences for Menopause

Yoga for Symptoms of Hot Flashes (Sequence 44) Yoga for Bone Health—Preventing Osteoporosis (Sequence 45) Yoga for Reducing Mood Swings (Sequence 46)

Chapter Eleven: Yoga Sequencing for Seniors

Creating and Teaching Yoga Sequences for Seniors Yoga Sequences for Seniors

Yoga for Seniors with Arthritis (Sequence 47) Yoga for Seniors with Osteoporosis (Sequence 48) Yoga for Seniors with Difficulty Balancing (Sequence 49) Yoga for Seniors with Heart Disease (Sequence 50)

Part Four: Sequencing for More Radiant Health and Well-Being

Chapter Twelve: Cultivating Emotional and Mental Health

Simple Relaxation Class for Beginning–Intermediate Students (Sequence 51) Relax Deeply Class for Intermediate–Advanced Students (Sequence 52) Mildly Stimulating Class for Beginning–Intermediate Students (Sequence 53) Mildly Stimulating Class for Intermediate–Advanced Students (Sequence 54)

Chapter Thirteen: Chakra Sequences

Muladhara Chakra

Muladhara Chakra Class (Sequence 55)

Svadhisthana Chakra

Svadhisthana Chakra Class (Sequence 56)

Manipura Chakra

Manipura Chakra Class (Sequence 57)

Anahata Chakra

Anahata Chakra Class (Sequence 58)

Vishuddha Chakra

Vishuddha Chakra Class (Sequence 59)

Ajna Chakra

Ajna Chakra Class (Sequence 60)

Sahasrara Chakra

Sahasrara: An Integrated Chakra Class (Sequence 61)

Chapter Fourteen: Ayurvedic Yoga Sequencing

Yoga Sequences for Dosha Balancing

Vata Balancing Class (Sequence 62) Pitta Balancing Class (Sequence 63) Kapha Balancing Class (Sequence 64)

Part Five: Bringing It All Together

Chapter Fifteen: Further Tips on Yoga Sequencing

Soulful Vinyasa Yoga—An Integrated Level 1–2 Class (Sequence 65) Soulful Vinyasa Yoga—An Integrated Level 2–3 Class (Sequence 66) Soulful Vinyasa Yoga—An Integrated Level 3+ Class (Sequence 67)

Appendix A: Glossary Appendix B: The Constituent Elements of Asanas Appendix C: Yoga Class Sequencing Worksheet Appendix D: Popular Hatha Yoga Sequences Appendix E: Additional Resources Notes References About the Author

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