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Preparing for Teacher Training UsethesetipstomaximizeyourlearningandreadinesspriortoYogaTeacherTraining.Whileeverythingyouneedwillbesuppliedduringthetrainingitself,yourparticipationinpre-programreadingandhomeworkwillonlyenhanceyourexperiencewhenyouarriveonsitetobegintheprogram.

Schedule Ifyouaredoinga2weekimmersion,yourscheduleduringtrainingwillbe7amto9pm,MondaythroughSundaywithbreaks.The8weekendprogramrunsFridaynightfrom5-10pm,Saturdayfrom7amto9pm,andSundayfrom7amto3pm.

Required Textbooks & Supplies Books–purchaseatyourownexpenseJourneyintoPowerbyBaronBaptisteTheYamas&Niyamas–ExploringYoga’sEthicalPracticebyDeborahAdeleLightontheYOGASUTRASofPatanjalibyB.K.S.Iyengar Supplies–purchaseatyourownexpense DoTerraFamilyPhysicianKit($150)orDoTerraHomeEssentialsKit($275)(forYogaasMedicine

curriculum)–youmaypurchaseeitherkitdirectfromWildAbundantLifeonthephone.Kelliecan

assistyouat617-435-8683.

Or,ifyouwishtopurchasethekitonlinenow,followtheseinstructions:

1. Gotowww.mydoterra.com/deborahwilliamson

2. Clickon“Join&Save”.

3. SelectWholesaleAccount(highestdiscount/accesstofreeproductofmonth)

4. FilloutForm,enter1599411forEnroller&SponsorID,andthenclickcontinue.

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5. SelecteitherFamilyPhysicianKitorHomeEssentialsKitandclickonViewTotals.

6.Addyourpaymentinformation&checkout.

Pre-Training Homework

1. PracticeteachSunA&SunB(usingdocsincludedbelow).2. Beginstudyingthequestions(includedbelow)foryourfinalwrittenexam.3. Logintotheprivatetrainingfacebookgroup(required).4. ReadJourneyintoPowerandTYPEa300wordsummary(dueonday1)5. ReadTheYamas&Niyamas&TYPEa300wordsummary(dueonday1)6. CompletetheYogaSutrasChapter1Q&A(includedinthisdocument)

What To Bring To Training

• yogamat,block,strap,yogatowels(haveyournameonall)• sunglasses/swimsuit/beachtowel/sunhatorsunvisor• journal,pens,textbooks• DoTerraEssentialOilKit(HomeEssentialsORFamilyPhysicianKit)• raincoat/rainhat/slicker(mayneedfordailymeditationwalk)• waterbottle,snacks,electrolytepowder(optional-gatoradeoremergen-c,etc)• 2pairsofyogaclothesperday• sunscreen(foroutdoorsessions)&babywipes(forquick“shower”)• somethingtositon(yogablock,smalllawnchair,ormeditationcushion

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Welcome from Director, Deborah Will iamson

ItismyprivilegetoverywarmlywelcomeyoutotheglobalWildAbundantLifeCommunity.

I’mhonoredfortheopportunitytoassistyouinfulfillingyourpersonalandprofessionalgoalsanddelightedthatyouareexploringthis200HRYogaTeacherTrainingCertificationProgramasameanstomakeyourpassionyourprofession.

PleaseknowthattrainingwithWildAbundantLifeisaboutmuchmorethanearningacertification.

Don’ttrainwithmebecauseyouwantapieceofpapertoprovethatyou’regoodenough.Inmanystatesacertificateisnotevenrequiredtobeginteachingyoga!

Trainwithmebecauseyouaregenuinelycurious&deeplypassionateaboutyoga.Trainwithmebecauseyoulovetolearn&grow.

Trainwithmebecauseyouarefullycommittedandenthralledbytheopportunitytochangelives.

Transitioningfromstudenttoteacherispowerful&rewardingstep.Considerthistrainingnotasafiniteexperiencewithanenddate,butratherthebeginningofalife-longrelationship&mentorship.Weareheretosupportyoubefore,during&aftertraining.

Tohelpfacilitateyourstudiesthefollowingbenefitsareincludedinthis200HourTeacherTrainingprogram:

1. 15%discountonallretailpurchasesthroughduringteachertraining.2. Life-longRepeatAttendanceatany200HRteachertrainingheldinfutureatnoadditional

charge(withtheexceptionofspecialtymodules).

Ilookforwardtoworkingwithyouandgettingtoknowyoubetter.

Mayyoubeblessed,andmayyoubeablessinguntoothers.-DeborahWilliamson

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Program Components and How to Pass Your Final Exams

Payingfor/attendingteachertrainingdoesnotguaranteeafinalcertificate.Studentsmustsuccessfullycompletealltrainingrequirementsaslistedbelow,inadditiontoattendingallhoursandparticipatingfully.

1.ARCOFTHECLASS-youmustdemonstrateunderstanding&intelligencearoundTheArcoftheClassinsequencing.2.CLASSSEGMENTS-youmustcoverallofmajorsegmentswereviewed,inorder:Timingbelowisapproximatefora60minuteclass.•IntegrationSeries(5minutes)•Centering(3breathsor3ohms)•WarmUp-includeSunA's&SunB's(10minutes)•Escalation-standingposes,twists,etc(15minutes)•Balance(5minutes)•Backbends(7minutes)•Abs/Inversions(3minutes)•Hips(7minutes)•Resolution(3minutes)•Savasana(5minutes)3.SUNA&SUNB-YouMUSTteachatleastonesolidSunA&onesolidSunBtopassyourpracticalteachingexam.4.TEACHAWORKSHOPONSUBJECTOFYOURCHOICE(moreinfo/examplesatbackofmanual)5.COMPLETEFINALWRITTENEXAM&ANYASSIGNMENTSGIVENDURINGTRAINING.6.TEACHAFULL60MINUTEPRACTICAL-Pleasebeconsciousoftime–donotendearlyorlate.7.KARMAYOGA–Whileintraining,youwillhavedifferentdailyresponsibilitiesatthehoststudioandwillalsobeconsideredanAmbassador(Leader)inthecommunity.Youwillbeinvitedtowelcomenewstudentsandcareforthestudiospaceasifitisyourown.

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Pre-Training Homework Sun Salutations (Sun A & Sun B) YoumustbeabletoteachonecleanSunA&SunBinordertograduateteachertraining.PracticecallingJUSTthepose,andalsocallingtheposeandthenthecorrespondingbreath.SUNA-SunAstarts&endswithMountainPose(Tadasana).

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SUNBSunBstarts&endswithCHAIRPOSE(Utkatasana).

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The Yoga Sutras Fillintheblanks(below)fromSutrasChapterOneonaseparatesheetofpaperandbringyouranswersalongtodayoneoftraining.Wewilldiscusstogether.USINGYOURYOGASUTRASTEXTBOOK:Youdon’tneedtoreadthisbookcovertocover.YouwillprimarilyuseitasareferenceforcompletinghomeworkquestionsspecifictotheSutras.InClassDiscussionsledbyDebbiewilldemystifythesutrasandmakethemmorerelatabletoyourlife.HOWTOFINDANSWERSTOYOURSUTRASHOMEWORK:Thereare4BooksinPatanjali'sYogaSutras(sortoflikebooksintheBible),andeachbookisdividedintoindividualverses/sutras(sometimescalledchapters).

Attheendofeachquestioninyourhomeworkassignments,youwillseeanumber.Thesenumberswillhelpyoutopinpointwhereyou'llfindtheanswertothatparticularquestion.Forexample,youmightseethenumber1.4afteroneofthequestions.WhatthismeansisthattheanswerneedcanbefoundinBOOK1,VERSE4.Youcangotothispartofyourbooktoreadforyouranswer.Notalloftheanswersyoupullwillseemtofitexactly-youmayhavetothinkabit.Justdoyourbestandknowthatwewillgoovereverythinginclasstogether.RESOURCESFORBETTERUNDERSTANDINGTHESUTRAS:SwamiJ:www.swamij.com-Yoursutraassignmentswerepulledfromthiswebsite,andyoumayfindanswerseasiertofindusingthissite.TranquilityGatewayonYoutube:http://bit.ly/NGeHpq-Yes,thismansoundslikehe’sreadingfromthebathtub,buthegoesovereachverse/chapteroftheSutras&speakstowhattheymightmeaninmoderntimes.

ABOUTTHEYOGASUTRAS:Patañjali’sYogaSutrasaredividedintofourBooksasfollows:•SamadhiPada-Concentration(BookOne-51sutras).Samadhireferstoablissfulstatewhere

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theyogiisabsorbedintotheOne.SamadhiisthemaintechniquetheyoginlearnsbywhichtodiveintothedepthsofthemindtoachieveKaivalya.Theauthordescribesyogaandthenthenatureandthemeanstoattainingsamādhi.

•SadhanaPada-Practice(BookTwo-55sutras).SadhanaistheSanskritwordfor"practice"or"discipline".HeretheauthoroutlinestwoformsofYoga:KriyaYoga(ActionYoga)andAshtangaYoga(EightfoldorEightlimbedYoga).•VibhutiPada-Progressing(BookThree-56sutras).VibhutiistheSanskritwordfor"power"or"manifestation".'Supra-normalpowers'(Sanskrit:siddhi)areacquiredbythepracticeofyoga.Thetemptationofthesepowersshouldbeavoidedandtheattentionshouldbefixedonlyonliberation.•KaivalyaPada-Liberation(BookFour-34sutras).Kaivalyaliterallymeans"isolation",butasusedintheSutrasstandsforemancipation,liberationandusedinterchangeablywithmoksha(liberation),whichisthegoalofYoga.TheKaivalyaPadadescribestheprocessofliberationandtherealityofthetranscendentalego.Chapter1:Concentration(SamadhiPada)–pleasefillintheblanksforthisstudyguide.

1. Thefirstword(Atha)suggestsyouhavedoneprior____.(1.1)2. Yogaisthe____ofthemodificationsofthemindfield.(1.2)3. Withregulationofmind,theseerrests____.(1.3)4. WhatisthecentralblocktoSelf-realization?(1.4)5. Youwantthe____thoughtstobecome____.(1.5)6. Whatthreekindsofknowingdoyouwanttoconverge?(1.7)

7. Whatarethetwokeystomasteringthoughtpatterns?(1.12)8. Practicemeansmakingchoiceswhichbring____.(1.13)9. Howlongshouldyoudothatpractice?(1.14)10. Thepracticeshouldbedonewithouta____.(1.14)11. Withwhatattitudeshouldthispracticebedone?(1.14)12. Throughtheseefforts,thepracticebecomes____.(1.14)13. Throughthatpracticeastateof____comes.(1.15)

14. Whatarethefourlevelsofconcentration?(1.17)15. Whatarethefiveeffortsandcommitments?(1.20)16. Whichofthesedoyoupersonallyneedtofocusonmost?(1.20)

17. Contemplationon____isadirectroute.(1.23-1.29)

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18. Thekeyofthatpracticeisrememberingthe____.(1.28)

19. Whataresomeoftheninepredictableobstacles?(1.30)20. Whatfourproblemscomeasaresultofthesenine?(1.31)21. Whatistheonesolutiontothesethirteen?(1.32)

22. Onwhatfourattitudesshouldonemeditate?(1.33)23. Agoodwaytocalmthemindistoregulate____.(1.34)24. Meditationon____perceptionbringspeace.(1.35)25. Meditationona____stateof____bringsstability.(1.36)26. Contemplationonamindfreefrom____alsoworks.(1.37)27. Focusingonthestatesof____or____bringstranquility(1.38).28. Ormeditateontheobjectofyour____.(1.39)

29. Mindiscontrolledwhenitcanfocuson____and____.(1.40)30. Graduallymindbecomesasclearasa________.(1.41)31. Grossconcentrationisamixtureof____,____,and____.(1.42)32. Exploringthesubtleextendstounmanifest____.(1.45)33. Thefourtypesofobjectiveconcentrationhavea____.(1.46)

Final Written Test Study Guide (answers underlined)

1. Thefivepartsofaposearethevisualizationorset-upintothepose,theentranceintothepose,the

workinthepose,therelease,andthereflection.

2. ThewordSutrameansthread.

3. Intensityismeasuredbythedegreeoffocusedawareness,ratherthanjustexertingphysicaleffort,

youbringtothephysicalaspectsofyourpractice.

4. Thedifferencebetweeneffortandintensityis,effortisthephysicalexertionandintensityisthe

degreeoffocusedawareness.Moderateeffortwithafocusedawarenesswillachievethegreatest

results.

5. IxD=FstandsforIntensitymultipliedbyDurationwillequaltheresultingForce.

6. Durationandintensityareproportional,thereforeiftheintensitycannotbesustainedatahigh

degreeoffocusthedurationmustbeproportionatelyincreasedtoachievethedesiredresults.

Durationisalwaysabettervariabletoworkwithtopreventinjury.

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7. Repetitioncanbeacertainnumberofrepetitionsofaparticularasanaorrepeatingtheasanadaily.

Itisbettertopracticedaily.

8. Throughallasanapractice,moveslowlyandwithawareness.Thearticulationoftheasanaismore

relevantthantryingtostretch.Yourpracticeshouldbeenjoyableandrelaxing,becomingapartof

yourlifestyle.

9. BreathObservation:Lettingthebreathbeyourguideallowsyoutobeinthemoment,totallyaware

ofwhatishappeningtoyou.Thereisaquietstillnessandflowofenergy.Thebreathcleansesbody

andmindcreatingbalance,happiness,andwisdom.Relateittobeinginthezoneasanathlete.

Everythingaroundyoudoesn’tmatter.Youarefocusedonthe“now”.Therearenodistractionsand

nourgencies.

10. Inthehorseposeandbidalasana,catpose,releasethebuttocksdownandmovethecoccyxtowards

thepubicbone.

11. Inthelungeandlungewithexternalrotationthecoccyxmovestowardthepubicboneandtherib

cageliftsawayfromthelowerback.

12. Inphalakasana,plankpose,andbidalasana,catpose,youcanminimizeanyexcessweightonthe

wristsbyspreadingyourfingersandpressingdownontheballmountsofthefirstfingersandthe

baseofyourthumbs.

13. Indandasana,staffpose,andpurvotanasana,frontbodyextension,extendthroughtheheelsand

flexthefeetwithouttheheelsleavingthefloor.

14. Inthelungewithexternalrotation,horse,dandasana,andsavasana,corpsepose,presstheinner

edgesofthescapulatowardsthehipsandliftthesternumslightlytowardsthechin.

15. Inpurvotanasana,bendingtheelbowsslightlyouttothesideswithoutloweringthetorsowill

broadenthecollarbonesandsternum.

16. Thekeypointstoobserveinthebreathduringsavasanaaretoleteverypartofthebodysinkbelow

thefloorexcepttheheart.Lettheheartfloat,asthepassivebreathbreathesyou.

17. Anasansessionshouldincludeallofthefollowingactions:primaryopeningsinthehips,shoulders

andspine;internalandexternalrotationofthehipsandshoulders;flexion,extension,rotationand

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lateralextensionofthespineinordertocreateabalancedfeelinginthemindandbodybytheendof

thepractice.

18. Movementisthechangeofathing’spositioninspace,flexing,bending,twisting.

19. Actionreferstoanisometricmovement,whichthereisnoovertmovementofthebodyinspace,but

thereisstillanactivityofthemusculature.

20. Balanceisadynamicstateduetotheinternalactionnecessarytomaintaintheposition.

21. Anisometricmovementtakesplacewhennoovertmovementtakesplace,butthereisactivityofthe

musculature.

22. Stillnesscanhaveinternalactionvsmotionlesswherethereisnoaction.

23. Momentumandinertiaarehabitsthatrequireyogapracticetore-educateorreopennervoussystem

pathways.

24. Stillnessisaplaceinwhichthereisnomovementofthebody,andthesubtleactionofthebodyand

mindarequietedandfocused.

25. Thefourpointsofbalanceoneachfootintadasanaare:theballmountsofthebigandlittletoes,and

theinnerandouteredgesoftheheels.

26. Intadasana,whenyoupresstheballmountsofthebigtoesintothefloorwhileliftingthetoes,this

actionwillmovetheweightofthebodybackintotheheelsbymovingthefemursintothe

hamstrings.Thelegmuscleswillliftandhugthebones.

27. Tadasanaisaneutralposebecauseithasnoparticularbias.It’snotenergizingorrelaxing,norisit

heatingorcooling.

28. Intadasanaandurdvahastasana,thealignmentguidelineforbringingthecenterlinesofthefeet

parallelareasifyouareonskis.Thecenterlinesofthefeetgenerallyextendfrombetweenthe

secondandthirdtoestothecenteroftheheels.

29. Hyperlumbarlordosiscanberelievedbycreatinginnerbodylengththroughbreathing.

30. Inadhomukhasvanasanayoucanminimizetheweightinyourwristsbyfocusingondirectingthe

armandshoulderworkthroughtheballmountofthefirstfinger.

31. Whenlyingonyourbackthelevelofyourforeheadshouldbeslightlyhigherthanyourchin.

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32. Salambasuptabaddhakonasanacanbeheldfortentotwentyminutesorlongerasdesired.

33. Rangeofmotionisnotincreasedbystretchingduetotheoverworkingofmusclesandmicro-tearing

whichcreatesanoverabundanceofshortmusclefiber.

34. Structuralstrengthofthebodycomesfromthebones.Thepurposeofthemusclesistoholdthe

bonesinproperalignmentsotheywillbeartheweightofthebody.

35. Strongmuscleactionsdonotneedtoproducetightmuscles.Ifproperalignmentissustainedduring

theactionmusclescanworkandcompletelyrelaxpreventingtightness.

36. Rangeofmotioncanbeincreasedthroughyogabylearningtorelaxandreleasethemuscle

completelyallowingittolengthenpasttherestrictionsthathavebuiltupsincechildhood.

37. Aloosejointedpersonmayhavefewerrestrictionsinrangeofmotion,butmayalsohavemore

difficultyinknowingwheretheirbodypartsareinrelationtooneanother.

38. Ifthebonesarenotinproperalignmentthemuscleswilloverworktocompensate,whileotherswill

beunderused.

39. Goodmuscletoneisamuscle’sabilitytoholdapartlycontractedstateforagivenperiodoftimeand

thenrelaxagain.Ifamusclecannotfullyrelax,itissaidtobehypertonic.Ifamusclecannotflex

effectively,itissaidtobehypotonic.Itispossibleforamuscletohavesomeelementofbothhyper

andhypotone.

40. Vrksasana(treepose)isabasicstandingasanathathelpstodevelopbalanceandstability.The

wholebodyisneutral,asintadasana,withtheexceptionoftheliftedleg,whichisinexternal

rotation.

41. VirabhadrasanaII(warriorpose)createshipmobilityinexternalrotationwhileprovidinggreat

stability.Italsoworkstobroadenthechestandopenandstabilizetheshouldersinexternalrotation.

42. Parsvakonasana(sideanglepose)createsrotationinthehip,whilesustainingstabilityinthejoint.

43. Trikonasana(threeanglepose)opensthehipsinexternalrotationwithstability.

44. ArdhaChandrasana(halfmoon)standingononelegexternallyrotatingwiththedeepesthip

opening.

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45. Vasisthasana(vasisthapose)isaposewherethebodyissupportedbyonearmandonelegwiththe

primaryworkinthelegs,openingandstabilizingtheupperbody.

46. Asanasthatcomeontothebackoftheheelandfromthehipsocket:Virabhadrasana,

Parksvakonasana,andTrikonasana.Thismovementgroundstheentirefoot.

47. Facingthekneesinthesamedirectionasthefeetprotectsthealignmentandintegrityofthejoints.

48. Inparsvakonasanatheupperarmisexternallyrotatedandforearmisinternallyrotatedcausingan

opposingactionwhichstabilizestheshouldergirdleandliftsthesternumandcollarbones.

49. ThebackleginvirabhadrasanaIIsetsthefemurinexternalrotationinthehipsocket.Themuscles

areworkinginexternalrotation.

50. Alignmentistheessenceofasanapracticebecausethebetterthealignmentthelessmuscularthe

asana.Thebonesarethesourceofstructuralstability.

51. Thethreelevelsofalignmentaremuscular&skeletal,visceralandpranic.

52. Youshouldalwaysworktowardsneutralityinthejointalignmentbecauseitkeepsthejointsopen

andmobilewhilemaximizingtheirstability.

53. Thethreepartsofthetorsothatneedtobealignedarefront,backandvisceralbody.

54. Itisimportanttoestablishproperalignmentofthejointsfirstbecauseifwearenotseeking

neutralityweriskoverstretchingtheligamentsorcompressionofthejoint.

55. ThetwoqualitiesofasanaaccordingtoPatanjaliarestabilityandcomfort.

56. Thepurposeofasanaintheclassicalyogasystemistoprepareone’sphysicalbodyforpracticingthe

last5limbs,suchasmeditation.

57. Flexibilityisimportantbecausewithoutitbonesnotproperlyalign,whichallowsmusclestorelax.

58. Jointpainduringasanapracticeindicatesyouaredoingsomethingwrongoryouaremisaligned.

59. Balasanaisoneofthemorequietingasanapracticebecauseitbringsthebreathtothebackand

passivelyopensthegroin.

60. Inprasaritapadottanasana,externalrotationofthethighsstabilizestheopennessofthesacrum.

61. Uttanasanaisoftentaughtbeforeforwardbendsbecauseiteducatesthelegsandhips,andgravityis

inyourfavor.

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62. Youshouldinhalecominghalfwayoutofprasaritapadottanasana,uttanasana,andparsvottanasana

becauseyoushouldobservethequalityofthebrain,youmayneedtogiveyourbloodpressuretime

tostabalize.

63. Uttanasana,andparsvottanasanaprovidedeepvisceralmassage,aswellasdeeplyopeningthehips

andchest.

64. Thethreeprimaryactionsofthebackleginvirabhadrasanaone,parivrittatrikonasana,and

parivrittaparvottanasanaareinternalrotation,squarethehips,liftanddepthinthegroin.

65. PranaisLife-Force.

66. Nadiisapathway.

67. Whenweobserveourbodyinasanapracticeweareexploringhowpranaismovingthroughthe

nadis,balancedorrestricted.

68. ThethreeprimarynadisareIda,Pingala,andSushumna.

69. Chakraisusedtodescribevortices,alsomeanswheel.

70. Thechakrasareassociatedwiththesubtlebody.

71. Thecontrolofmovementisimportantbecauseitultimatelyaffectstheflowofprana.

72. Balancingtheflowofpranawithinthenadisandchakrashasvaluebyassistinginprovidinguswith

themostunbiasedexperienceoflifewecanhave.

73. Ifthekneesarebentinforwardbendsthisimpliesthehamstringsarecontracted.

74. Thetwoendsofamusclearecalledoriginandinsertion.Thecenteriscalledthebelly.

75. Tokeepthefrontbodyopenandthebackmusclessoftinaforwardbendyoumustfindstabilityand

softnessintheinnerbody.

76. Teachingforwardbendstopregnantwomenteachaneutralspine.

77. Twochallengingaspectsofforwardbendsaretosustainlengthoftheinnerbodyandthefrontspine.

78. Whilesittingonthefloor,tokeepthespineneutralyoumustsitattheinnerfrontedgesofthesit

boneskeepingthehipsopen.

79. Sittingforwardbendsarepracticedtotherightsidefirstbecauseit’smostcomplimentarytothe

movementofthecolon.

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80. Puttingelevationunderthehipsinforwardbendsisdonetorestorethespinetoaneutralposition.

81. Suptahastapadangusthasanaisagoodposeforlengtheningthehamstringsbecausethespineis

supportedbythefloorandnotcompressedinthefrontspine.

82. Bandhaislockorclosure.

83. Bandhascanbeconsideredpranayamasbecausethetermcanbeappliedtoanyrestraintoncontrol

ofprana.

84. Vayuisair,vitalairs,orcurrents.

85. ApanavayuisthecurrentthatrelatestotheMuladharaChakra.

86. Thereare5currentsorvayusthatPranaisdifferentiatedintoasitmovesdownthespinalaxis.

87. ApanaisassociatedwithMuladharaChakra.

88. JointstabilityisimportantinMulaBandhabecauseyouwanttokeeptheperineuminapassive,

neutralstate.

89. Thepelvicfloorandperineumcanbeexperiencedseparately,eventhoughtheyaretheinnerand

outeredgesofthesamething.

90. YouwanttoexperiencetheperineuminaneutralstatebeforepracticingMulaBandhabecauseyou

needbeawareofthefourcorners.

91. MulaBandhaislearnedinsavasanabecauseitrequiresnoouter-bodymuscularwork.

92. Therotationofthelegsinbackbendsisinternal.

93. Threereasonsforbreathingintothebackduringbackbendsare(1)keeplengthinlumbarspine,(2)

minimizegripping,(3)keepnervoussystemquiet.

94. Tominimizetheoverworkinthelumbarspineinsetubandhatherearefouractionsnecessary(1)

maximizelifttothesternum,(2)resistfloatingribs,(3)releasecoccyxtowardpubicbone,(4)internal

rotationoflegs.

95. Fivecommonactionsyouperforminbackbendsare(1)internallyrotatelegs,(2)externallyrotate

shoulders,(3)liftsternum,(4)movescapulaback,(5)sustainlengthofbackbody.

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96. Insetubandhayoushouldnotallowthecervicalspinetocollapseintothefloor.Trynottopullthe

shouldersawayfromthehead.Ifso,internallyrotatearmsandplacepalmsfacedownonfloor.

97. Uddiyanaisonlyperformedwhensustaininganexhalation.UddiyanaBandhaiscomplete

breathing.

98. InUddiyanatheabdominalmusclesshouldnotcontractbecausethemuscleswouldshorten,whichis

counterproductivetolengtheningtheinnerbody.

99. UddiyanaBandhawillminimizecompressioninthespinebylengtheningthespinesothatthe

intervertebraldiscsarenotsqueezedinanexcessivelyasymmetricalway.

100. UdidiyanaBandhawillminimizecompressionintheviscerabysofteningtheinnerbodyand

groundingthefemurs,whichallowsbloodtoflowfreely.

101. ThecommonEnglishnameforJalandharaBandhaischinlock.

102. JalandharaBandhashouldbeusedinpranayamapracticewhileholdingbreathbecauseit

avoidscreatingexcessivepressure.

103. YoushouldcreateJalandharaBandhafromthebaseoftheneckratherthanthebaseofthe

headbecauseitpreventsthebackoftheneckfrombeingoverlyhardened.

104. Inallsarvangasana-relatedasanassetubandhaisthefirstactionthatwillbegintoliftthe

sternumwithoutflatteningthecervicalspine.

105. (1)bloodpressuremoderated,(2)heartandlungsvitalized,(3)increasedflowofbloodto

brain,arethreereasonswhyviparitakaraniisconsideredoneofthemostvaluablerestorative

asanas.

106. Twobenefitsofsarvangasanaare(1)relaxesthenervoussystem,(2)releasesthe

degenerativeeffectsofgravity.

107. Insarvangasanathenegativeeffectsofpressingthechinintothesternumare(1)thebackof

theneckwillharden,(2)intervertebraldiscsmaycompress.

108. Matsyasanaisoftenpracticedaftersarvangasana-relatedasanasbecauseitreleasestheneck

intoafullextension.

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109. Youshouldusethoracicbreathinginmatsyasanabecauseitkeepstheheightofthesternum

andbackbodylength.

110. Whenpracticingmatsyasanawithstraightlegstheopennessofthechestdetermines

whetherthepalmsfaceupordown.

111. Youinitiatethemovementintomatsyanabyinhalingandliftintotheposebybendingthe

elbows,scapulaedownandliftingthesternumtowardsthecollarbones

112. Meditationisawayoflife.

113. Thefourlimbsofyogathatarebuildingblocksofmeditationare(1)asanapractice,(2)

pranayama,(3)sensewithdrawal,(4)concentration.

114. Thefourfactorsthatneedtobeconsideredwhenestablishingameditationpracticeare(1)

righttime,(2)rightplace,(3)rightlifestyle,(4)righttechnique.

115. Thebesttimetomeditateistherighttimeforyouwithnodistractions.

116. Itissuggestedtobeginyourpracticebymeditatingonlyafewminutesatatimebecauseyou

willestablishapleasantassociationandyouwillbeeagertoreturn.

117. Itisimportanttopracticemeditationdailybecauseyoucanconditionthemindtobestilland

focused.

118. Neti,neti,netisymbolizestheawareness,“Iamnotthatthought.”

119. Resurrectionbreathtechniqueisrecommendedforbeginningyourmeditationpractice.

120. Concentrationisaprerequisitetomeditationbecausethethreeaspectsofmeditationare(1)

you,(2)theobjectofyourmeditation,(3)actofmeditation.

121. Elbowdogispreparationforbothpinchamayurasanaandadhomukhasvanasanabecause

theforearmsareparallelandshoulderstabilityisalmostguaranteed.

122. Inelbowdog,theisometricactionofthearmsisexternalrotation.

123. Legsjoined,liftingtheweightoutofthetorsoistheactioninthelegsduring

pinchamayurasana.

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124. Itishelpfultouseablockbetweenthehandsinelbowdogandpinchamayurasanawhenthe

wristsmoveinandthefloatingribsstickout.

125. Inadhomukhavrksasanabroadeningthepalms,workforearmsininternalrotation,and

moveouterpartofshouldersintobackbodystabilizestheshoulders.

126. Whencomingoutofadhomukhavrksasana,restingforuttanasanaforatleastthreebreaths

andcomingupslowlyissuggestedbecausebloodpressureneedstimetoequalize.

127. Inversionposturesreversethedegenerativeeffectsofgravity.

128. Sarvangasanaismorequietingtothenervoussystem.

129. Sirshasanaandsarvangasanaareconsideredkingandqueenoftheasanasbecauseofthe

depthoftheinnerbodybenefits.

130. Salambasirshasanahasthepotentialforconcealingmisalignmentbecausetheweightison

thehead.

131. Standing,sitting,forwardbendsandbackbendsprepareyouforinversions.

132. Themajorityofweightshouldbetakenonthearmsandshoulderswhenfirstpracticing

salambasirshasana.

133. Insirshasanaandsarvangasanatheeffectofstackingthevertebraeappropriatelymeansvery

littleweightonthehead.

134. Ifcompressionisfeltintheneckaftersalambasirshasana,sarvangasanawillreleaseit.

135. Whensalambasirshasanaisbalancedtheweightisdistributedevenlythelengthofthe

forearms.

136. Inniralambasirsashanatheheadishangingfreely.

137. Itisgoodtostartinsavasanawhenstartingaformalpranayamapracticebecauseitistotally

non-muscular.

138. Insavasana,theearcanalsreleasethrougheachsideofthesoftpalatemergingintoasingle

pointatthetopofthehead.

139. Pressingintotheballmountsofthefirstfingersisusedtominimizetheweightonthewrists

inarmbalances.

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140. Releasethesacrumasyouextendthearmsoverheadisnecessarytolengthenthelumbar

spineinsuptavirasana.

141. Posesthatpreparedmeforarmbalancesarelateralandloadbearingposes.

142. InMaricyasanaIII,theeffectofrelaxingthetonguemaximizesreleaseoftheinnerbody.

143. Whenperformingatwist,thevertebralactionoccursinthethoracicspine.

144. Theactionoftheinnerlegsandfeetinardhanavasanaandeveryasanawherethelegsareoff

thefloorandjoinedininternalrotation.

145. Insupinetwists,shiftingthehipsintheoppositedirectionpermitsthespinetorotatearound

theaxis.

146. Thestrengthoftheposeinnavasanacomesfromtheilio-psoasmuscleandhipstability.

147. Ahardflatbellyisnothealthyforthebodybecauseitneedstorespondtobreathand

maintainhealthyviseralfunction.

148. Virasanacanbethoughtofasanarchetypeforinternalrotationofthehips.

149. Theprimarydifferencebetweenvirasanaandvajrasanaarethehipssitbetweenthefeet.

150. Sittinginvirasanaorvajrasana,thebreathisusedtolengthenthefront,back,andinner

bodieswithinhalation.

151. BaddhaKonasanacanbethoughtofasanarchetypeforthoseposesthatemployexternal

rotationofthehips.

152. Siddhasanaisthemostaccessibleandwell-balancedseatedpose.

153. Avinyasaisaflowingseriesofasanas.

154. Itisrecommendedthatyouhaveproficiencyintheposepriortopracticingthevinyasa

becauseit’sdifficulttoarticulateeachindividualpose.

155. Ujjaibreathingisrecommendedduringsuryanamaskar.

156. Atthecompletionofsuryanamaskaryoushouldbestandingintadasanawhereyoustarted.

157. Thetransitionfromuttanasanatouttanasanawithheadup,shiftsthebodyweightforthe

purposeofsettingupforthejump.

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How to Set Up a Private Facebook Profi le WeuseFacebookduringtrainingasaCurriculumManagementSystem.HavingaFacebookaccountisrequiredfortraining.It’sacentralplace,online,wherewecanpostupdates,pictures,additionalresourcesandmorebefore,duringandaftertraining.Thishelpsusstayconnectedonschedulechangesandmoreinaquickandefficientway.Ifyouhaveconcernsaboutyouronlineprivacy,youmayfollowthesestepstosetupaprivate(non-visible)accountsothatonlyyourfellowtraineeswillseeyouinthePrivateTrainingFacebookGroupitself.CreatingPrivateFacebookAccountTocreateaprivateaccount,gohere:http://www.facebook.com,then:(1)Enterinyouremailaddress&info(2)Onceinside,takethetour.(3)Whenyougettoprivacysettingsinthetour,clickon"tryitnow".(4)Setyourselfupsothatonlyyoucanseeyourposts,andonlyfriendsoffriendscancontactyou.Ifyoudon'tselectanyfriends,noonecanseeorcontactyou.Wantmoreprivacy?Hereareadditionaloptions:(1)Useanicknameorpartialnameforyouraccount,and/orcreateasecondaryemailaddress(gmail,yahooorhotmailareallfree)thatyouuseonlyinconjunctionwithyourfacebookaccount.(2)UseFBprivacysettingssothatnoonecanaccessyouremailorphone#.(3)TurnlocationsettingsOFFinyourFBaccount.(5)ONLYpostintheprivateFBgroupforteachertraining.Noonewillseeyourpostsexceptforthepeopleinthatgroup(theotherteachertrainees).