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Yoga Posture Adjustments and Assisting
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Table of Contents
SECTION I Introduction to Yoga Posture Adjustments and Assisting 1
Getting Started 3
Language and Terms Used in this Book 4
Adjusting and Assisting Tips 12
SECTION II Posture Adjustments and Assisting 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 Pull 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
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 Fold and Hip 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
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 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
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
Tips for Performing Inverted Postures 226
Sun Salutation Assisting Sequence 229
Section III Candid Replies to Questions You Were Hesitant to Ask 235
Replies to Questions From Yoga Teachers 237
Replies to Questions From Yoga Students 245
About the Author 251
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