S-VYASA Yoga University

TCS YIC(Group 1) Sept 23rd2021 to Jan 23rd 2022

Asana Worksheet
8 step method of teaching technique

Jigna Bhavin Khambhadia

Roll # 134/ 6033 (Group 1)
 Opening Prayer

Om Sahana Vavatu
Sahanau Bhunaktu
Saha Viryam Karavavahai
Tejasvi Navaditamastu
Ma Vidvishavahai
Om Shaantih Shaantih Shaantih ||
(Shanti mantra, Taittryiya Upanishad, Brughuvalli)
___ Meaning ___
May he protect us both(Teacher and Student)
May he nourish us both
May we both work together with great energy
May our study be enlightening and fruitful
May we not hate each other.
Om Peace Peace Peace
 8 Step method of teaching Asana

1. Introduction of Asana
- Name
- Meaning
- Category
- Type
- Counts
- Complementary Posture
- Sthiti
- Relaxation
2. Demonstration
- Silent Demonstration
- Demonstration with counts
- Demonstration with counts, breathing and explanation
3. Benefits and Contraindications
4. Individual practice
5. Practice in Pair
6. Questions and Answers
7. Keypoints
8. Group Practice
 Ardh Kati Cakarasana (Lateral Arc Posture)
Type : Standing Category : Cultural Counts : 4 Compl.Posture : Self-Complementary
Instructions with count and breathing Benefits
Relax in shitila tadasana and then come to stiti tadasana • Reduces fat in the waist region
Count 1 : partially inhale, raise your right hand slowly • Stimulate sides of the body
sideways, when you reach horizontal position at shoulder • Gives a lateral bending to the spine
level turn your palm facing upward. With further inhalation
raise your hand to vertical position with biceps touching ears, • Improves liver function
stretch arm up with complete inhalation.
Count 2 : Exhale and laterally bend to the left side, giving Limitations
complete stretch to the right side of body. Left hand simply
hanging freely but touching the legs. Face looking straight. • No Limitations – except surgery or
Close your eyes and with a smile maintain final posture for 1 spinal deformity
minute or longer.

Keypoints
Count 3 : inhale and come back to vertical position. Completely inhale and stretch
upward. • Elbows straight
Count 4 : exhale and bring hands sideways down. At horizontal position turn palm • Knees straight
downward. Completely exhale and come to stiti tadasana. Then relax in shitila
• Lateral bend only at the waist
tadasana.
• Left arm hanging freely
 Closing Prayer

Om Sarve Bhavantu Sukhinah।

Sarve Santu Nir-Aamayaah।
Sarve Bhadraanni Pashyantu।
Maa Kashcid-Duhkha-Bhaag-Bhavet॥
Om Shaantih Shaantih Shaantih॥

Meaning
May All Be Prosperous and Happy
May All Be Free from Illness
May All See What Is Spiritually Uplifting
May No One Suffer In Any Way
Om Peace, Peace, Peace