Module 3

Module 3: Explorations Into Theory & Practice

Key Focus

  • 3rd, 4th, and 5th Limbs of Yoga

  • Hatha Yoga Shastras (Sacred Texts)

  • Mudras

  • Bandhas

  • Seated Postures

  • Introduction to Backbending Postures

Sections

  • 3.1 | Siva Samhita

  • 3.2 | Hatha Yoga Pradipika

  • 3.3 | Mudras

  • 3.4 | Bandhas

  • 3.5 | Seated Asana

  • 3.6 | Backbending Asana

  • 3.7 | Closing Asana

  • 3.8 | Exam #3

Module 3 Overview

Required Materials

  • The Siva Samhita - any copy

  • The Hatha Yoga Pradipika - any copy

Suggested Materials

  • All Materials from Previous Modules

Independent Study Opportunities (w/ instructor permission)

Hatha Yoga Pradipika Asana Course

Intermediate Series Course

Kapotasana Course

Ashtanga Backbending Course

Headstands and Inversions Course

Yoganatomy Drop Backs Course

Module 3 | Lesson Plan

  • 3.1 | Siva Samhita

  • 3.2 | Hatha Yoga Pradipika

  • 3.3 | Mudras

  • 3.4 | Bandhas

  • 3.5 | Seated Asana

  • 3.6 | Backbending Asana

  • 3.7 | Closing Asana

  • 3.8 | Exam #3

Module 3.1 | Siva Samhita

Points of Focus

  • Understanding Hatha Yoga Traditions

  • Mudras

  • One vs. Many (Purusha)

  • Fear and Perseverance

Module 3.2 | Hatha Yoga Pradipika

Points of Focus

  • Traditional Asana in Hatha Yoga

  • Hatha Yoga -or- Ashtanga Yoga

Module 3.3 | Mudras

Points of Focus

  • Mudras Mentioned in the Yoga Shastras

Module 3.4 | Bandhas

Points of Focus

  • Bandhas as “muscle locks”

  • Utilization of Bandhas throughout the Primary Series

  • Bandhas related to Breathing

Module 3.5 | Seated Asana

Points of Focus

  • Basic Seated Asana and Re-establishing Balance in Dandasana

  • Primary Series Asana in sets (4 hours each set):

    • Dandasana-Janu Sirsasana C

    • Marichyasana A-D

    • Navasana & Core Strength Building

    • Bhujapidasana-Kukkutasana

    • Baddha Konasana-Setu Bandhasana

    • Dynamic Transitions (jump back, jump through)

Module 3.6 | Intro to Backbending Asana

Points of Focus

  • Urdhva Mukha Svanasana (Upward Facing Dog)

  • Urdhva Dhanurasana (Upward Bow Pose)

  • Anatomical dynamics of healthy backbends

  • Apanic and Pranic Curves of the Spine

  • Using the Wall and/or Folding Chairs with Backbends

Module 3.7 | Closing Asana

Points of Focus

  • Sarvangasana (shoulderstand)

  • Sirsasana (headstand)

  • Ashtanga Closing Sequence

Module 3.8 | Exam #3

Exam Topics

  • Siva Samhita

  • Hatha Yoga Pradipika

  • Mudras and Bandhas

  • Primary Series (seated asana) of Ashtanga Yoga

Take Exam #3

Supplemental Content

Primary Series Asana Videos

Paschimattanasana: https://vimeo.com/38417449

Purvottanasana: https://vimeo.com/131306452

Marichyasana A: https://vimeo.com/42159515

Marichyasana C: https://vimeo.com/80715643

Navasana: https://vimeo.com/43172548

Bujapidasana: https://vimeo.com/43172548

Baddha Konasana: https://vimeo.com/80721956

Supta Kurmasana: https://vimeo.com/173469738

Upavistha Konasana: https://vimeo.com/80681742

Urdva Dhanurasana: https://vimeo.com/175408441