Preparing for Teacher Training - Wild Abundant Life

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Preparing for Teacher Training

Use these tips to maximize your learning and readiness prior to Yoga Teacher Training. While everything you need will be supplied during the training itself, your participation in pre-program reading and homework will only enhance your experience when you arrive on site to begin the program.

Schedule If you are doing a 2 week immersion, your schedule during training will be 7 am to 9 pm, Monday through Sunday with breaks. The 8 weekend program runs Friday night from 5-10 pm, Saturday from 7 am to 9 pm, and Sunday from 7 am to 3 pm.

Required Textbooks & Supplies Books – purchase at your own expense

Journey into Power by Baron Baptiste The Yamas & Niyamas – Exploring Yoga’s Ethical Practice by Deborah Adele Light on the YOGA SUTRAS of Patanjali by B.K.S. Iyengar Supplies – purchase at your own expense DoTerra Family Physician Kit ($150) or DoTerra Home Essentials Kit ($275) (for Yoga as Medicine curriculum) – you may purchase either kit direct from Wild Abundant Life on the phone. Kellie can assist you at 617-435-8683. Or, if you wish to purchase the kit online now, follow these instructions: 1. Go to www.mydoterra.com/deborahwilliamson 2. Click on “Join & Save”. 3. Select Wholesale Account (highest discount / access to free product of month) 4. Fill out Form, enter 1599411 for Enroller & Sponsor ID, and then click continue. 2

5. Select either Family Physician Kit or Home Essentials Kit and click on View Totals. 6. Add your payment information & check out.

Pre-Training Homework 1. 2. 3. 4. 5. 6.

Practice teach Sun A & Sun B (using docs included below). Begin studying the questions (included below) for your final written exam. Log in to the private training facebook group (required). Read Journey into Power and TYPE a 300 word summary (due on day 1) Read The Yamas & Niyamas & TYPE a 300 word summary (due on day 1) Complete the Yoga Sutras Chapter 1 Q & A (included in this document)

What To Bring To Training



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yoga mat, block, strap, yoga towels (have your name on all) sunglasses / swimsuit / beach towel / sun hat or sun visor journal, pens, textbooks DoTerra Essential Oil Kit (Home Essentials OR Family Physician Kit) raincoat / rain hat / slicker (may need for daily meditation walk) water bottle, snacks, electrolyte powder (optional - gatorade or emergen-c, etc) 2 pairs of yoga clothes per day sunscreen (for outdoor sessions) & baby wipes (for quick “shower”) something to sit on (yoga block, small lawn chair, or meditation cushion

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Welcome from Director, Deborah Williamson It is my privilege to very warmly welcome you to the global Wild Abundant Life Community. I’m honored for the opportunity to assist you in fulfilling your personal and professional goals and delighted that you are exploring this 200 HR Yoga Teacher Training Certification Program as a means to make your passion your profession. Please know that training with Wild Abundant Life is about much more than earning a certification. Don’t train with me because you want a piece of paper to prove that you’re good enough. In many states a certificate is not even required to begin teaching yoga! Train with me because you are genuinely curious & deeply passionate about yoga. Train with me because you love to learn & grow. Train with me because you are fully committed and enthralled by the opportunity to change lives. Transitioning from student to teacher is powerful & rewarding step. Consider this training not as a finite experience with an end date, but rather the beginning of a life-long relationship & mentorship. We are here to support you before, during & after training. To help facilitate your studies the following benefits are included in this 200 Hour Teacher Training program: 1. 15% discount on all retail purchases through during teacher training. 2. Life-long Repeat Attendance at any 200 HR teacher training held in future at no additional charge (with the exception of specialty modules). I look forward to working with you and getting to know you better. May you be blessed, and may you be a blessing unto others. -Deborah Williamson

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Program Components and How to Pass Your Final Exams Paying for / attending teacher training does not guarantee a final certificate. Students must successfully complete all training requirements as listed below, in addition to attending all hours and participating fully. 1. ARC OF THE CLASS - you must demonstrate understanding & intelligence around The Arc of the Class in sequencing. 2. CLASS SEGMENTS - you must cover all of major segments we reviewed, in order: Timing below is approximate for a 60 minute class. • Integration Series (5 minutes) • Centering (3 breaths or 3 ohms) • Warm Up - include Sun A's & Sun B's (10 minutes) • Escalation - standing poses, twists, etc (15 minutes) • Balance (5 minutes) • Backbends (7 minutes) • Abs / Inversions (3 minutes) • Hips (7 minutes) • Resolution (3 minutes) • Savasana (5 minutes) 3. SUN A & SUN B - You MUST teach at least one solid Sun A & one solid Sun B to pass your practical teaching exam. 4. TEACH A WORKSHOP ON SUBJECT OF YOUR CHOICE (more info / examples at back of manual) 5. COMPLETE FINAL WRITTEN EXAM & ANY ASSIGNMENTS GIVEN DURING TRAINING. 6. TEACH A FULL 60 MINUTE PRACTICAL - Please be conscious of time – do not end early or late. 7. KARMA YOGA – While in training, you will have different daily responsibilities at the host studio and will also be considered an Ambassador (Leader) in the community. You will be invited to welcome new students and care for the studio space as if it is your own. 5

Pre-Training Homework Sun Salutations (Sun A & Sun B) You must be able to teach one clean Sun A & Sun B in order to graduate teacher training. Practice calling JUST the pose, and also calling the pose and then the corresponding breath. SUN A - Sun A starts & ends with Mountain Pose (Tadasana).



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SUN B Sun B starts & ends with CHAIR POSE (Utkatasana).

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The Yoga Sutras Fill in the blanks (below) from Sutras Chapter One on a separate sheet of paper and bring your answers along to day one of training. We will discuss together. USING YOUR YOGA SUTRAS TEXTBOOK: You don’t need to read this book cover to cover. You will primarily use it as a reference for completing homework questions specific to the Sutras. In Class Discussions led by Debbie will demystify the sutras and make them more relatable to your life. HOW TO FIND ANSWERS TO YOUR SUTRAS HOMEWORK: There are 4 Books in Patanjali's Yoga Sutras (sort of like books in the Bible), and each book is divided into individual verses/sutras (sometimes called chapters). At the end of each question in your homework assignments, you will see a number. These numbers will help you to pinpoint where you'll find the answer to that particular question. For example, you might see the number 1.4 after one of the questions. What this means is that the answer need can be found in BOOK 1, VERSE 4. You can go to this part of your book to read for your answer. Not all of the answers you pull will seem to fit exactly - you may have to think a bit. Just do your best and know that we will go over everything in class together. RESOURCES FOR BETTER UNDERSTANDING THE SUTRAS: Swami J: www.swamij.com - Your sutra assignments were pulled from this website, and you may find answers easier to find using this site. Tranquility Gateway on Youtube: http://bit.ly/NGeHpq - Yes, this man sounds like he’s reading from the bath tub, but he goes over each verse/chapter of the Sutras & speaks to what they might mean in modern times. ABOUT THE YOGA SUTRAS: Patañjali’s Yoga Sutras are divided into four Books as follows: • Samadhi Pada - Concentration (Book One - 51 sutras). Samadhi refers to a blissful state where 8

the yogi is absorbed into the One. Samadhi is the main technique the yogin learns by which to dive into the depths of the mind to achieve Kaivalya. The author describes yoga and then the nature and the means to attaining samādhi. • Sadhana Pada - Practice (Book Two -55 sutras). Sadhana is the Sanskrit word for "practice" or "discipline". Here the author outlines two forms of Yoga: Kriya Yoga (Action Yoga) and Ashtanga Yoga (Eightfold or Eightlimbed Yoga). • Vibhuti Pada - Progressing (Book Three - 56 sutras). Vibhuti is the Sanskrit word for "power" or "manifestation". 'Supra-normal powers' (Sanskrit: siddhi) are acquired by the practice of yoga. The temptation of these powers should be avoided and the attention should be fixed only on liberation. • Kaivalya Pada - Liberation (Book Four - 34 sutras). Kaivalya literally means "isolation", but as used in the Sutras stands for emancipation, liberation and used interchangeably with moksha (liberation), which is the goal of Yoga. The Kaivalya Pada describes the process of liberation and the reality of the transcendental ego. Chapter 1: Concentration (Samadhi Pada) – please fill in the blanks for this study guide. 1. 2. 3. 4. 5. 6.

The first word (Atha) suggests you have done prior ____ . (1.1) Yoga is the ____ of the modifications of the mind field. (1.2) With regulation of mind, the seer rests ____ . (1.3) What is the central block to Self-realization? (1.4) You want the ____ thoughts to become ____ . (1.5) What three kinds of knowing do you want to converge? (1.7)

7. What are the two keys to mastering thought patterns? (1.12) 8. Practice means making choices which bring ____ . (1.13) 9. How long should you do that practice? (1.14) 10. The practice should be done without a ____. (1.14) 11. With what attitude should this practice be done? (1.14) 12. Through these efforts, the practice becomes ____. (1.14) 13. Through that practice a state of ____ comes. (1.15) 14. What are the four levels of concentration? (1.17) 15. What are the five efforts and commitments? (1.20) 16. Which of these do you personally need to focus on most? (1.20) 17. Contemplation on ____ is a direct route. (1.23-1.29) 9

18. The key of that practice is remembering the ____ . (1.28) 19. What are some of the nine predictable obstacles? (1.30) 20. What four problems come as a result of these nine? (1.31) 21. What is the one solution to these thirteen? (1.32) 22. On what four attitudes should one meditate? (1.33) 23. A good way to calm the mind is to regulate ____ . (1.34) 24. Meditation on ____ perception brings peace. (1.35) 25. Meditation on a ____ state of ____ brings stability. (1.36) 26. Contemplation on a mind free from ____ also works. (1.37) 27. Focusing on the states of ____ or ____ brings tranquility (1.38). 28. Or meditate on the object of your ____. (1.39) 29. Mind is controlled when it can focus on ____ and ____. (1.40) 30. Gradually mind becomes as clear as a ____ ____. (1.41) 31. Gross concentration is a mixture of ____, ____, and ____. (1.42) 32. Exploring the subtle extends to unmanifest ____. (1.45) 33. The four types of objective concentration have a ____. (1.46)

Final Written Test Study Guide (answers underlined) 1. The five parts of a pose are the visualization or set-up into the pose, the entrance into the pose, the work in the pose, the release, and the reflection. 2. The word Sutra means thread. 3. Intensity is measured by the degree of focused awareness, rather than just exerting physical effort, you bring to the physical aspects of your practice. 4. The difference between effort and intensity is, effort is the physical exertion and intensity is the degree of focused awareness. Moderate effort with a focused awareness will achieve the greatest results. 5. IxD=F stands for Intensity multiplied by Duration will equal the resulting Force. 6. Duration and intensity are proportional, therefore if the intensity cannot be sustained at a high degree of focus the duration must be proportionately increased to achieve the desired results. Duration is always a better variable to work with to prevent injury. 10

7. Repetition can be a certain number of repetitions of a particular asana or repeating the asana daily. It is better to practice daily. 8. Through all asana practice, move slowly and with awareness. The articulation of the asana is more relevant than trying to stretch. Your practice should be enjoyable and relaxing, becoming a part of your lifestyle. 9. Breath Observation: Letting the breath be your guide allows you to be in the moment, totally aware of what is happening to you. There is a quiet stillness and flow of energy. The breath cleanses body and mind creating balance, happiness, and wisdom. Relate it to being in the zone as an athlete. Everything around you doesn’t matter. You are focused on the “now”. There are no distractions and no urgencies. 10. In the horse pose and bidalasana, cat pose, release the buttocks down and move the coccyx towards the pubic bone. 11. In the lunge and lunge with external rotation the coccyx moves toward the pubic bone and the rib cage lifts away from the lower back. 12. In phalakasana, plank pose, and bidalasana, cat pose, you can minimize any excess weight on the wrists by spreading your fingers and pressing down on the ball mounts of the first fingers and the base of your thumbs. 13. In dandasana, staff pose, and purvotanasana, front body extension, extend through the heels and flex the feet without the heels leaving the floor. 14. In the lunge with external rotation, horse, dandasana, and savasana, corpse pose, press the inner edges of the scapula towards the hips and lift the sternum slightly towards the chin. 15. In purvotanasana, bending the elbows slightly out to the sides without lowering the torso will broaden the collarbones and sternum. 16. The key points to observe in the breath during savasana are to let every part of the body sink below the floor except the heart. Let the heart float, as the passive breath breathes you. 17. An asan session should include all of the following actions: primary openings in the hips, shoulders and spine; internal and external rotation of the hips and shoulders; flexion, extension, rotation and 11

lateral extension of the spine in order to create a balanced feeling in the mind and body by the end of the practice. 18. Movement is the change of a thing’s position in space, flexing, bending, twisting. 19. Action refers to an isometric movement, which there is no overt movement of the body in space, but there is still an activity of the musculature. 20. Balance is a dynamic state due to the internal action necessary to maintain the position. 21. An isometric movement takes place when no overt movement takes place, but there is activity of the musculature. 22. Stillness can have internal action vs motionless where there is no action. 23. Momentum and inertia are habits that require yoga practice to re-educate or reopen nervous system pathways. 24. Stillness is a place in which there is no movement of the body, and the subtle action of the body and mind are quieted and focused. 25. The four points of balance on each foot in tadasana are: the ball mounts of the big and little toes, and the inner and outer edges of the heels. 26. In tadasana, when you press the ball mounts of the big toes into the floor while lifting the toes, this action will move the weight of the body back into the heels by moving the femurs into the hamstrings. The leg muscles will lift and hug the bones. 27. Tadasana is a neutral pose because it has no particular bias. It’s not energizing or relaxing, nor is it heating or cooling. 28. In tadasana and urdva hastasana, the alignment guideline for bringing the centerlines of the feet parallel are as if you are on skis. The centerlines of the feet generally extend from between the second and third toes to the center of the heels. 29. Hyper lumbar lordosis can be relieved by creating inner body length through breathing. 30. In adho mukha svanasana you can minimize the weight in your wrists by focusing on directing the arm and shoulder work through the ball mount of the first finger. 31. When lying on your back the level of your forehead should be slightly higher than your chin. 12

32. Salamba supta baddhakonasana can be held for ten to twenty minutes or longer as desired. 33. Range of motion is not increased by stretching due to the overworking of muscles and micro-tearing which creates an overabundance of short muscle fiber. 34. Structural strength of the body comes from the bones. The purpose of the muscles is to hold the bones in proper alignment so they will bear the weight of the body. 35. Strong muscle actions do not need to produce tight muscles. If proper alignment is sustained during the action muscles can work and completely relax preventing tightness. 36. Range of motion can be increased through yoga by learning to relax and release the muscle completely allowing it to lengthen past the restrictions that have built up since childhood. 37. A loose jointed person may have fewer restrictions in range of motion, but may also have more difficulty in knowing where their body parts are in relation to one another. 38. If the bones are not in proper alignment the muscles will overwork to compensate, while others will be under used. 39. Good muscle tone is a muscle’s ability to hold a partly contracted state for a given period of time and then relax again. If a muscle cannot fully relax, it is said to be hypertonic. If a muscle cannot flex effectively, it is said to be hypotonic. It is possible for a muscle to have some element of both hyper and hypo tone. 40. Vrksasana (tree pose) is a basic standing asana that helps to develop balance and stability. The whole body is neutral, as in tadasana, with the exception of the lifted leg, which is in external rotation. 41. Virabhadrasana II (warrior pose) creates hip mobility in external rotation while providing great stability. It also works to broaden the chest and open and stabilize the shoulders in external rotation. 42. Parsvakonasana (side angle pose) creates rotation in the hip, while sustaining stability in the joint. 43. Trikonasana (three angle pose) opens the hips in external rotation with stability. 44. Ardha Chandrasana (half moon) standing on one leg externally rotating with the deepest hip opening.

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45. Vasisthasana (vasistha pose) is a pose where the body is supported by one arm and one leg with the primary work in the legs, opening and stabilizing the upper body. 46. Asanas that come onto the back of the heel and from the hip socket: Virabhadrasana, Parksvakonasana, and Trikonasana. This movement grounds the entire foot. 47. Facing the knees in the same direction as the feet protects the alignment and integrity of the joints. 48. In parsvakonasana the upper arm is externally rotated and forearm is internally rotated causing an opposing action which stabilizes the shoulder girdle and lifts the sternum and collarbones. 49. The back leg in virabhadrasana II sets the femur in external rotation in the hip socket. The muscles are working in external rotation. 50. Alignment is the essence of asana practice because the better the alignment the less muscular the asana. The bones are the source of structural stability. 51. The three levels of alignment are muscular & skeletal, visceral and pranic. 52. You should always work towards neutrality in the joint alignment because it keeps the joints open and mobile while maximizing their stability. 53. The three parts of the torso that need to be aligned are front, back and visceral body. 54. It is important to establish proper alignment of the joints first because if we are not seeking neutrality we risk overstretching the ligaments or compression of the joint. 55. The two qualities of asana according to Patanjali are stability and comfort. 56. The purpose of asana in the classical yoga system is to prepare one’s physical body for practicing the last 5 limbs, such as meditation. 57. Flexibility is important because without it bones not properly align, which allows muscles to relax. 58. Joint pain during asana practice indicates you are doing something wrong or you are misaligned. 59. Balasana is one of the more quieting asana practice because it brings the breath to the back and passively opens the groin. 60. In prasarita padottanasana, external rotation of the thighs stabilizes the openness of the sacrum. 61. Uttanasana is often taught before forward bends because it educates the legs and hips, and gravity is in your favor. 14

62. You should inhale coming halfway out of prasarita padottanasana, uttanasana, and parsvottanasana because you should observe the quality of the brain, you may need to give your blood pressure time to stabalize. 63. Uttanasana, and parsvottanasana provide deep visceral massage, as well as deeply opening the hips and chest. 64. The three primary actions of the back leg in virabhadrasana one, parivritta trikonasana, and parivritta parvottanasana are internal rotation, square the hips, lift and depth in the groin. 65. Prana is Life-Force. 66. Nadi is a pathway. 67. When we observe our body in asana practice we are exploring how prana is moving through the nadis, balanced or restricted. 68. The three primary nadis are Ida, Pingala, and Sushumna. 69. Chakra is used to describe vortices, also means wheel. 70. The chakras are associated with the subtle body. 71. The control of movement is important because it ultimately affects the flow of prana. 72. Balancing the flow of prana within the nadis and chakras has value by assisting in providing us with the most unbiased experience of life we can have. 73. If the knees are bent in forward bends this implies the hamstrings are contracted. 74. The two ends of a muscle are called origin and insertion. The center is called the belly. 75. To keep the front body open and the back muscles soft in a forward bend you must find stability and softness in the inner body. 76. Teaching forward bends to pregnant women teach a neutral spine. 77. Two challenging aspects of forward bends are to sustain length of the inner body and the front spine. 78. While sitting on the floor, to keep the spine neutral you must sit at the inner front edges of the sit bones keeping the hips open. 79. Sitting forward bends are practiced to the right side first because it’s most complimentary to the movement of the colon. 15

80. Putting elevation under the hips in forward bends is done to restore the spine to a neutral position. 81. Supta hasta padangusthasana is a good pose for lengthening the hamstrings because the spine is supported by the floor and not compressed in the front spine. 82. Bandha is lock or closure. 83. Bandhas can be considered pranayamas because the term can be applied to any restraint on control of prana. 84. Vayu is air, vital airs, or currents. 85. Apana vayu is the current that relates to the Muladhara Chakra. 86. There are 5 currents or vayus that Prana is differentiated into as it moves down the spinal axis. 87. Apana is associated with Muladhara Chakra. 88. Joint stability is important in Mula Bandha because you want to keep the perineum in a passive, neutral state. 89. The pelvic floor and perineum can be experienced separately, even though they are the inner and outer edges of the same thing. 90. You want to experience the perineum in a neutral state before practicing Mula Bandha because you need be aware of the four corners. 91. Mula Bandha is learned in savasana because it requires no outer-body muscular work. 92. The rotation of the legs in back bends is internal. 93. Three reasons for breathing into the back during back bends are (1) keep length in lumbar spine, (2) minimize gripping, (3) keep nervous system quiet. 94. To minimize the overwork in the lumbar spine in setu bandha there are four actions necessary (1) maximize lift to the sternum, (2) resist floating ribs, (3) release coccyx toward pubic bone, (4) internal rotation of legs. 95. Five common actions you perform in back bends are (1) internally rotate legs, (2) externally rotate shoulders, (3) lift sternum, (4) move scapula back, (5) sustain length of back body.

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96. In setu bandha you should not allow the cervical spine to collapse into the floor. Try not to pull the shoulders away from the head. If so, internally rotate arms and place palms face down on floor. 97. Uddiyana is only performed when sustaining an exhalation. Uddiyana Bandha is complete breathing. 98. In Uddiyana the abdominal muscles should not contract because the muscles would shorten, which is counterproductive to lengthening the inner body. 99. Uddiyana Bandha will minimize compression in the spine by lengthening the spine so that the intervertebral discs are not squeezed in an excessively asymmetrical way. 100. Udidiyana Bandha will minimize compression in the viscera by softening the inner body and grounding the femurs, which allows blood to flow freely. 101. The common English name for Jalandhara Bandha is chin lock. 102. Jalandhara Bandha should be used in pranayama practice while holding breath because it avoids creating excessive pressure. 103. You should create Jalandhara Bandha from the base of the neck rather than the base of the head because it prevents the back of the neck from being overly hardened. 104. In all sarvangasana-related asanas setu bandha is the first action that will begin to lift the sternum without flattening the cervical spine. 105. (1) blood pressure moderated, (2) heart and lungs vitalized, (3) increased flow of blood to brain, are three reasons why viparita karani is considered one of the most valuable restorative asanas. 106. Two benefits of sarvangasana are (1) relaxes the nervous system, (2) releases the degenerative effects of gravity. 107. In sarvangasana the negative effects of pressing the chin into the sternum are (1) the back of the neck will harden, (2) intervertebral discs may compress. 108. Matsyasana is often practiced after sarvangasana-related asanas because it releases the neck into a full extension.

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109. You should use thoracic breathing in matsyasana because it keeps the height of the sternum and back body length. 110. When practicing matsyasana with straight legs the openness of the chest determines whether the palms face up or down. 111. You initiate the movement into matsyana by inhaling and lift into the pose by bending the elbows, scapulae down and lifting the sternum towards the collarbones 112. Meditation is a way of life. 113. The four limbs of yoga that are building blocks of meditation are (1) asana practice, (2) pranayama, (3) sense withdrawal, (4) concentration. 114. The four factors that need to be considered when establishing a meditation practice are (1) right time, (2) right place, (3) right lifestyle, (4) right technique. 115. The best time to meditate is the right time for you with no distractions. 116. It is suggested to begin your practice by meditating only a few minutes at a time because you will establish a pleasant association and you will be eager to return. 117. It is important to practice meditation daily because you can condition the mind to be still and focused. 118. Neti, neti, neti symbolizes the awareness, “I am not that thought.” 119. Resurrection breath technique is recommended for beginning your meditation practice. 120. Concentration is a prerequisite to meditation because the three aspects of meditation are (1) you, (2) the object of your meditation, (3) act of meditation. 121. Elbow dog is preparation for both pinchamayurasana and adho mukha svanasana because the forearms are parallel and shoulder stability is almost guaranteed. 122. In elbow dog, the isometric action of the arms is external rotation. 123. Legs joined, lifting the weight out of the torso is the action in the legs during pinchamayurasana.

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124. It is helpful to use a block between the hands in elbow dog and pinchamayurasana when the wrists move in and the floating ribs stick out. 125. In adho mukha vrksasana broadening the palms, work forearms in internal rotation, and move outer part of shoulders into back body stabilizes the shoulders. 126. When coming out of adho mukha vrksasana, resting for uttanasana for at least three breaths and coming up slowly is suggested because blood pressure needs time to equalize. 127. Inversion postures reverse the degenerative effects of gravity. 128. Sarvangasana is more quieting to the nervous system. 129. Sirshasana and sarvangasana are considered king and queen of the asanas because of the depth of the inner body benefits. 130. Salamba sirshasana has the potential for concealing misalignment because the weight is on the head. 131. Standing, sitting, forward bends and back bends prepare you for inversions. 132. The majority of weight should be taken on the arms and shoulders when first practicing salamba sirshasana. 133. In sirshasana and sarvangasana the effect of stacking the vertebrae appropriately means very little weight on the head. 134. If compression is felt in the neck after salamba sirshasana, sarvangasana will release it. 135. When salamba sirshasana is balanced the weight is distributed evenly the length of the forearms. 136. In niralamba sirsashana the head is hanging freely. 137. It is good to start in savasana when starting a formal pranayama practice because it is totally non-muscular. 138. In savasana, the ear canals release through each side of the soft palate merging into a single point at the top of the head. 139. Pressing into the ball mounts of the first fingers is used to minimize the weight on the wrists in arm balances. 19

140. Release the sacrum as you extend the arms overhead is necessary to lengthen the lumbar spine in supta virasana. 141. Poses that prepared me for arm balances are lateral and load bearing poses. 142. In Maricyasana III, the effect of relaxing the tongue maximizes release of the inner body. 143. When performing a twist, the vertebral action occurs in the thoracic spine. 144. The action of the inner legs and feet in ardha navasana and every asana where the legs are off the floor and joined in internal rotation. 145. In supine twists, shifting the hips in the opposite direction permits the spine to rotate around the axis. 146. The strength of the pose in navasana comes from the ilio-psoas muscle and hip stability. 147. A hard flat belly is not healthy for the body because it needs to respond to breath and maintain healthy viseral function. 148. Virasana can be thought of as an archetype for internal rotation of the hips. 149. The primary difference between virasana and vajrasana are the hips sit between the feet. 150. Sitting in virasana or vajrasana, the breath is used to lengthen the front, back, and inner bodies with inhalation. 151. Baddha Konasana can be thought of as an archetype for those poses that employ external rotation of the hips. 152. Siddhasana is the most accessible and well-balanced seated pose. 153. A vinyasa is a flowing series of asanas. 154. It is recommended that you have proficiency in the pose prior to practicing the vinyasa because it’s difficult to articulate each individual pose. 155. Ujjai breathing is recommended during surya namaskar. 156. At the completion of surya namaskar you should be standing in tadasana where you started. 157. The transition from uttanasana to uttanasana with head up, shifts the body weight for the purpose of setting up for the jump. 20

How to Set Up a Private Facebook Profile We use Facebook during training as a Curriculum Management System. Having a Facebook account is required for training. It’s a central place, online, where we can post updates, pictures, additional resources and more before, during and after training. This helps us stay connected on schedule changes and more in a quick and efficient way. If you have concerns about your online privacy, you may follow these steps to set up a private (nonvisible) account so that only your fellow trainees will see you in the Private Training Facebook Group itself. Creating Private Facebook Account To create a private account, go here: http://www.facebook.com , then: (1) Enter in your email address & info (2) Once inside, take the tour. (3) When you get to privacy settings in the tour, click on "try it now". (4) Set yourself up so that only you can see your posts, and only friends of friends can contact you. If you don't select any friends, no one can see or contact you. Want more privacy? Here are additional options: (1) Use a nickname or partial name for your account, and/or create a secondary email address (gmail, yahoo or hotmail are all free) that you use only in conjunction with your facebook account. (2) Use FB privacy settings so that no one can access your email or phone #. (3) Turn location settings OFF in your FB account. (5) ONLY post in the private FB group for teacher training. No one will see your posts except for the people in that group (the other teacher trainees).

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