Yoga Posture Adjustments and file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM] Assisting An Insightful Guide for Yoga Teachers and Students DEDICATION would like to dedicate this book to all the yoga teachers who have graduated from the Devalila Yoga Teacher Training and other trainings I have given, and all the yoga and belly dance students who have attended my classes throughout the years. It is because of your openness, willingness, and receptivity that I have been able to share my experience of yoga, dance, and life, and in turn, learn so much from you all. I would also like to express my gratitude to my formal teachers of yoga, meditation and Buddhism: Sri Sri Ravi Shankar, His Holiness the 14ti, Dalai Lama, Osho, Perna Chodron, Kirin Mishra and Bobbie Ellis. A special thanks to Manuel Cano Diaz, my family, my friends Dori and Kirk, and the Devalila teacher graduates of 2004 for giving me the camera to make this book: John Feist, Jim Johnston, Carrie Colditz, Whitney Frith, Melissa Stern, Elizabeth Gill, and Katherine Doyle. file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM] Contents Yoga to Introduction I Section Adjustments Posture and Assisting 1 GETTING STARTED 3 Language and Terms Used in this Book 4 Adjusting and Assisting Tips 12 Adjustments Posture and Assisting II Section 19 STANDING POSTURES 21 Mountain 22 Arching Mountain 24 Tree 26 Chair 28 Eagle 30 Standing Leg Extension (Front and Side) 32 Warrior One 34 Warrior Two-Option 1 Arm Stretch 36 Warrior Two-Option 2 Hip Opening 38 Warrior Two-Option 3 Knee Alignment 40 Triangle-Option 1 General Pose 42 Triangle-Option 2 Push full 44 Triangle-Option 3 Turning the Neck 46 Standing Forward Bend-Option 1 Back Pressure 48 Standing Forward Bend-Option 2 Body Sandwich 50 Dancer 52 Half Moon One-Option 1 Sideways Stretch 54 Half Moon One-Option 2 Arm Pull 56 Half Moon Two 58 file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM] High Runner's Lunge 60 Pyramid 62 Standing Yoga Mudra- Option 1 Shoulder Squeeze 64 Standing Yoga Mudra- Option 2 Arm Stretch 66 Extended Angle-Option 1 General Pose 68 Extended Angle-Option 2 Torso Twist 70 Warrior Three 72 Standing Split-Option 1 Leg Lift 74 Standing Split-Option 2 Body Sandwich 76 SEATED FORWARD FOLDING HIP AND LEG POSTURES 79 Seated Forward Fold-Props 80 Seated Forward Fold-Option 1 Rib Cage Lift and Press 82 Seated Forward Fold-Option 2 Sacrum Tilt 84 Seated Forward Fold-Option 3 Light Pressure 86 Seated Forward Fold-Option 4 Deep Pressure Using Torso and Hand 88 Seated Forward Fold-Option 5 Back-to-Back 90 Child-Option 1 Sacrum Press 92 Child-Option 2 Sacrum Press with Arm Stretch 94 Head to Knee Fold 96 Half Hero Fold 98 Cobbler 100 Seated Wide Spread Fold 102 OTHER HIP AND LEG POSTURES 105 Hero 106 Heron 108 Leg Cradle 110 Squat 112 Downward Dog-Option 1 Sacrum Press 114 file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM] Downward Dog-Option 2 Leg Pull 116 Downward Dog-Option 3 Heel Press 118 Pigeon Preparation-Option 1 Sacrum Press 120 Pigeon Preparation-Option 2 Leg Pull 122 Pigeon Preparation-Option 3 Diagonal Press 124 Reclining Knee to Chest 126 Reclining Both Knees to Chest 128 Reclining Straight Leg Stretch 130 ARM AND ABDOMINAL STRENGTH POSTURES 133 High Plank to Low Plank 134 Side Plank 136 Upward Plank-Option 1 Support from Underneath 138 Upward Plank-Option 2 Lift from Above 140 Crow 142 Side Crow 144 Boat 146 Cow Face Arm Stretch 148 TWISTING (REVOLVING) POSTURES 151 Seated Twist (Beginner Version) 152 Seated Twist (Advanced Version) 154 Chair Twist 156 Revolving Extended Angle Pose 158 Revolving Triangle 160 Revolving Half Moon Two 162 Revolving Head to Knee Fold 164 Reclining Twist-Option 1 Diagonal Press 166 Reclining Twist-Option 2 Hip Pressure 168 file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM] Reclining Twist-Option 3 Arm Pull 170 BACK BENDING POSTURES (SUPINE/FACE-UP) 173 Table Top-Option 1 Support from Underneath 174 Table Top-Option 2 Pelvic Lift from Above 176 Bridge Formation 178 Camel-Option 1 Chest Lift 180 Camel-Option 2 Foot Push 182 Fish 184 Wheel-Option 1 Holding Teacher's Ankles 186 Wheel-Option 2 Two People Assisting 188 BACK BENDING POSTURES (PRONE/FACE-DOWN) 191 Cat Stretch 192 Half Locust 194 Cobra 196 Snake 198 Upward Dog 200 Bow 202 INVERTED POSTURES 205 Plow-Option 1 Beginner Variation 206 Plow-Option 2 Pelvic Lift 208 Shoulder Stand 210 Forearm Stand 212 Handstand-Option 1 Kicking onto the Wall 214 Handstand-Option 2 Two People Spotting 216 Headstand Preparation (Tripod) 218 Headstand (Supported) 220 Inversions-Balancing with the Fist Squeeze 222 "Floating" into Headstand 224 file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM] Tips for Performing Inverted Postures 226 SUN SALUTATION ASSISTING SEQUENCE 229 Replies Candid to Questions You Were Hesitant to Ask III Section 235 REPLIES TO QUESTIONS FROM YOGA TEACHERS 237 REPLIES TO QUESTIONS FROM YOGA STUDENTS 245 About the Author 251 "Things areas bad, and as good as they seem-there's no need to add anything extra." -Buddha Section I Introduction to Yoga Posture Adjustments and Assisting Getting Started Whether you are a new or experienced yoga teacher or student, you can reap the benefits of learning to give and receive yoga posture adjustments. Receiving assistance in a yoga posture can be a wonderful experience. When my teacher first assisted me, I felt as if I were getting a great massage while doing my yoga practice. It was like a dream come true! Over time I experienced a big improvement in my range of motion and ability to relax in the postures. I was able to balance better and stretch much further after being assisted. Later when I practiced on my own, my body remembered where it had gone with the help of the teacher, and I went much deeper into the postures. In addition to the physical benefits, I felt nurtured, acknowledged, and grateful for the extra attention. In this introductory section I explain the foundations of posture adjusting. This section should prepare you to perform the actual techniques in the second section. After reading the introductory section you can skip to any chapter in Section II containing the postures you want to work on. file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM] In the third section I offer my replies to questions from yoga teachers and students that I have received over the years. I hope you find it thought provoking and refreshing. So, get out your yoga mat and props, put on some music, and have fun exploring the yoga postures in a whole new way! Language and Terms Used in this Book In order to teach yoga posture adjustments to yoga teachers in training, I use some unique terms to describe the subtle movements and unusual body positions that are used. Review these terms before performing the techniques presented in Section II: Assisting/Assist/Assistance I define assisting, an assist, or giving assistance as the act of physically stretching, pressing, moving or touching someone while they are in a yoga posture. By my definition, assisting lasts a longer than an adjustment, and uses a deeper pressure. The aim of assisting is to take someone deeper in the pose, correct postural misalignments, and encourage exploration and greater movement. Adjusting I define adjusting as the act of making a simple, short alteration or correction to a yoga posture. By my definition, adjusting is of a shorter duration than assisting and utilizes a lighter touch. The aim of adjusting is to encourage a small movement, a subtle awareness, a change in position, or a relaxation of a certain part of the body. The photos below show an adjustment of knee position in a warrior two pose. file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM] The "Catcher's" Position The "catcher's" position gives you leverage and stability when assisting people who are on the floor doing forward bending, twisting, and folding type postures. It looks like the position that some baseball catchers use at home base. It is a half squat position with one knee or the whole shin touching the floor. Your back foot can be positioned on the ball of the foot (left photo), or the top of the foot (right photo). The "Marriage Proposal" Position The "marriage proposal" position gives you stability when assisting people who are on the floor or standing in postures. It looks like the old-fashioned position for proposing marriage. In this position, one knee is on the floor and one knee is bent at a right angle. Your back foot can be positioned on the ball of the foot or the top of the foot. file:///C|/...a%20Posture%20Adjustments%20and%20Assisting%20Teachers%20and%20Students%20-%20Stephanie%20Pappas/index.html[5/29/2012 10:57:24 PM]