دانلود کتاب Props for Yoga III: Inverted Asanas: A Guide to Iyengar Yoga Practice with Props

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Acknowledgments and Gratitude
Preface to the 3rd volume
Introduction
About the Use of Props
• The props used in this book
• How not to use props
About this Guide
The Structure of the Guide
How to Use this Guide
4. Changing perspectives - Inverted Poses (Viparīta Karaņi Sthiti)
About the Inverted Poses
Sālamba Sirsāsana I
Sirsāsana Basics
Variation 1: Preparing the base of the pose: Activating the arms and shoulders
Variation 2: Finding the crown of the head
Variation 3: Preparation 2: Feet against the wall
Verifying the Correct Alignment of the Pose
Variation 4: Alignment guidelines
Variation 5: Verifying verticality: Using ‘internal’ wall corner
Variation 6: Verifying verticality: Using ‘external’ wall corner
Arms and Shoulders
Variation 7: Stabilizing the arms: A belt on the elbows
Variation 8: Lifting the shoulders: Using a support for the head
Variation 9: Support the thoracic spine and shoulder blades: Using blocks
Variation 10: Supporting the shoulder blades: Using a chair
Variation 11: Supporting the shoulder blades: Using the bottom rope
Variation 12: Sensing the shoulder blades: Belt around chest
Correct Positioning of the Head
Variation 13: Sensing the head orientation: A block against the back of the head
Variation 14: Sensing the head orientation: A belt under top of head
Help in Lifting the Shoulders
Variation 15: Lifting the shoulders: Helpers pulling ropes
Variation 16: Lifting the shoulders: Helper uses his/her shin bones
Variation 17: Lifting the shoulders: Belt from heels to shoulder girdle
Activating the Legs
Variation 18: Activating the legs: Block between thighs
Variation 19: Activating the legs: Bracing the legs
Variation 20: Lifting the buttocks: Belts from pelvis to heels
Variation 21: Activating and stabilizing the legs: A pen between the toes and a pendulum
Variation 22: Activating the legs: Helper pulls a rope placed in between the inner thighs
Variation 23: Activating the legs: Helpers pull the groins down
Variation 24: Activating the legs: Hanging weight on the heels
Sirsāsana Cycle
Variation 25: Checking the alignment in Pārśva Sirsāsana and Eka Pāda Sirsāsana: Back to the wall
Variation 26: Eka Pāda Sirsāsana and Parśvaika Pāda Sirsāsana: Lowered foot on chair
Variation 27: Pārśva Sirsāsana using a chair
Variation 28: Learning Ūrdhva Padmāsana: Using the wall
Variation 29: Advanced Sirsāsana variations: Back to the wall
Variation 30: Advanced Sirsāsana variations: Facing the wall
Doing Sirsāsana when there are Neck Problems
Variation 31: Supporting the upper back: Using rods or planks
Variation 32: Hanging the head: Using two chairs
Variation 33: Restorative Sirsāsana: Hanging from ropes
Sālamba Sarvāngāsana and Cycle
Variation 1: Basics arrangement for the Sarvāngāsana cycle: Using platform, bolster and block
Variation 2: Finding the alignment in Sālamba Sarvāngāsana
Variation 3: Supporting the elbows with a slanting plank
Variation 4: Supporting the back with a plank
Variation 5: Moving the thoracic dorsal spine in: Feet against wall
Variation 6: Improving the Jālandhara Bandha effect: Supporting the back of the head
Variation 7: Active ‘Chair Sarvāngāsana’: Using a chair to support the back
Variation 8: Sālamba Sarvāngāsana II
Variation 9: Nirālamba Sarvāngāsana: Facing the wall
Doing Sarvāngāsana when there are neck problems
Variation 10: Doing the pose when C7 is protruding: A platform for each shoulder
Variation 11: Lifting the neck and spine: Supporting the neck with a lengthwise blanket
Variation 12: Supporting the trapezius: Using two rolls
Variation 13: Supporting the neck: Stepped-edge platform
Variation 14: Supporting the neck: platform of two bolsters
Variation 15: Sarvāngāsana away from home: Doing the pose with limited props
Restorative Sarvāngāsana
Variation 16: Chair Sarvāngāsana
Halāsana and other variations
Variation 1: Supporting the legs to lift the back: Toes on chair
Variation 2: Supta Koņāsana: Toes on chairs
Variation 3: Adjusting the shoulders: Belt on wrists
Variation 4: Creating movement in stiff shoulders: Holding a rod
Variation 5: Restorative Halāsana: Thighs on bench (Ardha Halāsana)
Variation 6: Restorative Karnapidāsana: Supporting the knees
Setu Bandha Sarvāngāsana
About Setu Bandha Sarvāngāsana
Variation 1: Moving the Sacrum in: Using a block
Variation 2: A wider support: Pelvis on two blocks
Variation 3: Opening the chest: Helper pulls the shoulder blades
Variation 4: Learning to arch back from Sarvāngāsana: Using the wall
Variation 5: Activating the legs and arms: Pulling a belt
Restorative Setu Bandha Sarvāngāsana
Variation 6: Pelvis on foam blocks, back supported
Variation 7: Soft support: Using a lengthwise bolster
Variation 8: Soft Support: Using a support of several bolsters
Pīncha Mayurāsana
About Pīncha Mayurāsana
Variation 1: Preparations for the pose
Variation 2: Supporting the base: Using block and belt
Variation 3: Moving the tailbone in: Feet against wall
Variation 4: Moving weight to the palms: Supporting the elbows
Variation 5: Stabilizing the palms: Using a weight
Variation 6: Moving the shoulder blades in: Using a chair
Adho Mukha Vŗksānana
Learning Adho Mukha Vŗksānana
Variation 1: Strengthening the arms: Climbing on the wall
Variation 2: Overcoming fear: Bolster against the wall
Variation 3: Help in lifting the legs: Using chair to go up
Variation 4: Stabilizing the arms: Belt on elbows
Variation 5: Checking the alignment: Using a wall hook or wall corner
Variation 6: Reducing wrist pressure: Using slanting planks
Variation 7: Different Hand Orientations: Using blocks
Variation 8: Stabilizing the upper arms: Using chairs
Variation 9: Balance & Stability: Learning to stand without the wall
Variation 10: Restorative Adho Mukha Vŗksāsana: Supporting the head
Viparīta Karaņi
About Viparīta Karaņi
Variation 1: Adho Mukha Vŗksānana Viparīta Karaņi: Using the wall
Variation 2: Pīncha Mayurāsana Viparīta Karaņi: Using the wall
Variation 3: Sirsāsana Viparīta Karaņi: Using the wall
Variation 4: Sirsāsana Viparīta Karaņi: Using a chair
Variation 5: Sarvāngāsana Viparīta Karaņi
Variation 6: Restorative Viparīta Karaņi: Using a block
Variation 7: Deep Relaxation: Restorative Viparīta Karaņi on a bolster
Final words
Appendix 3.1 Vinyāsa - Practice sequences
1. An Intermediate Level Sequence
2. Advanced Sequence: starting from Sirsāsana
3. Intermediate Sequence: Framing Sirsāsana inside pacifying āsana-s
4. Pacifying Sequence: Inversions for Prānāyāma
Index