© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library i

ASAnA LiBrAry: inTrodUCTion

Asana Library Study Guide

ASAnA LiBrAry: inTrodUCTion

Asana Library Study Guide

What’s our approach to asana?

ASAnA AnALySiS: BEnEFiTS oF A PoSE

“One of my favorite sayings of my teacher is: ‘The recognition of confusion is a form of clarity.’ If you can be clear that you’re confused about something, that’s a very powerful starting place for an inquiry. The non-recognition of confusion is Avidya … and that’s a whole other problem...” —Leslie Kaminoff, paraphrasing T.K.V. Desikachar

Please use this space to record any impressions, notes, or new thoughts you’d like to ponder from these discussions.

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library ii

Asana Library Study Guide

ASAnA AnALySiS: BrEATH; JoinT & MUSCLE ACTionS

With the Breath as a starting point….We’ll look at:

▶ the relationship between breath and the shape-change of the spine

▶ the relationship between the breath and certain alignment objectives

▶ assumptions like “Do we always need to inhale on a back-bend?”

With Joint and Muscle actions as a starting point…We’ll look at:

▶ what joints are moving

▶ what muscles are lengthening and shortening

▶ how it would be to come into that position

Workshops: What is the Asana About?

▶ What is the asana about? And who gets to decide?

▶ Sometimes it’s dictated by the style.

▶ Sometimes it’s dictated by the teacher.

▶ Sometimes it’s up to you and what experience you’re aiming to have.

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 1-1

ASAnA LiBrAry: 01

Tadasana / Mountain Pose

ASAnA LiBrAry: 01

Tadasana / Mountain Pose

This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

tada = mountain

“Even a pose as fundamental as tadasana can play many roles in how we balance our inner and outer experiences.” —Amy Matthews

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 1-2

Tadasana / Mountain Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 2-1

ASAnA LiBrAry: 02

Virabhadrasana I / Warrior 1

ASAnA LiBrAry: 02

Virabhadrasana I / Warrior 1

This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

Virabhadra = the name of a fierce mythical warrior

“There’s not a right and the wrong way to do this. But the way we initiate movement matters. For example, in Warrior 1, whether we’re thinking of keeping our spine lengthened at all times or starting from a neutral spine. It has an effect on our breathing and the breathing, of course, has an effect on the alignment.” —Leslie Kaminoff

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 2-2

Virabhadrasana I / Warrior 1

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 3-1

ASAnA LiBrAry: 03

Virabhadrasana II / Warrior 2

ASAnA LiBrAry: 03

Virabhadrasana II / Warrior 2

This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

Virabhadra = the name of a fierce mythical warrior

“There’s no law of the universe that says certain movements must be done on an inhale and other movements must be done on an exhale. You might choose an asana to experiment with. Try the opposite breathing patterns of whatever your breathing habits are and see if you learn something.” —Leslie Kaminoff

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 3-2

Virabhadrasana II / Warrior 2

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 4-1

ASAnA LiBrAry: 04

Virabhadrasana III / Warrior 3

ASAnA LiBrAry: 04

Virabhadrasana III / Warrior 3

This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

Virabhadra = the name of a fierce mythical warrior

“What happens if you come into the pose all at once? What about in pieces? How does that change your experience? What about your breathing?” —Leslie Kaminoff

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 4-2

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

Virabhadrasana III / Warrior 3

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 5-1

ASAnA LiBrAry: 05

Utthita Trikonasana / Extended Triangle Pose

ASAnA LiBrAry: 05

Utthita Trikonasana / Extended Triangle PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

utthita = extended

tri = three

kona = angle

“Quote” —Citation

“How do you build your Trikonasana? Do you set your feet, and then drop into it from above? Or do you build your stable base first and then build the rest of the pose on top of that foundation? Does your experience of the pose change based on how you get into it?” —Leslie Kaminoff

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 5-2

Utthita Trikonasana / Extended Triangle Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 6-1

ASAnA LiBrAry: 06

Prasarita Padottanasana / Wide-Stance Forward Bend

ASAnA LiBrAry: 06

Prasarita Padottanasana / Wide-Stance Forward BendThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

prasarita = spread, expanded

pada = foot

ut = intense

tan = to stretch out

“We can spend a lifetime of our yoga practice getting our breath and movement to happen together. … And then someone asks us to have them not happen together. It can be a little disorienting. But it’s actually a useful thing. As my teacher always would say, ‘Our yoga practice always has to be a little more clever than our habits,’ even our yoga habits.” —Leslie Kaminoff

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 6-2

Prasarita Padottanasana / Wide-Stance Forward Bend

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 7-1

ASAnA LiBrAry: 07

Vrksasana / Tree Pose

ASAnA LiBrAry: 07

Vrksasana / Tree Pose

This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

vrksa = tree

THoUGHTS on BALAnCE:

“Balance is not static, it’s active.” —Leslie Kaminoff

“Balance is shifting state, not a fixed position.” —Amy Matthews

Vrksasana / Tree Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 7-2

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 8-1

ASAnA LiBrAry: 08

Paschimottanasana / Seated Forward Bend

ASAnA LiBrAry: 08

Paschimottanasana / Seated Forward BendThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

pascha = behind, after, later, westward

uttana = intense stretch

noTE: The back of the body is referred to as west because of the traditional practice of facing the rising sun when performing morning worship.

“When you change one little thing like what you do with your toes or where you put your hands, what effect does that have on your breath?” —Amy Matthews

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 8-2

Paschimottanasana / Seated Forward Bend

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 9-1

ASAnA LiBrAry: 09

Janu Sirsasana / Head-to-Knee Pose

ASAnA LiBrAry: 09

Janu Sirsasana / Head-to-Knee PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

janu = knee

shiras = to touch head with knee

“You never want to ignore a message that your knee is sending you. Because almost always, the message is ‘Stop! Readjust.” —Leslie Kaminoff

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 9-2

Janu Sirsasana / Head-to-Knee Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 10-1

ASAnA LiBrAry: 10

Ardha Matsyendrasana / Half Lord of the Fishes Pose

ASAnA LiBrAry: 10

Ardha Matsyendrasana / Half Lord of the Fishes PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

ardha = half

matsya = fish

indra = ruler, lord

noTE: Sage Matsyendra was a renowned teacher of yoga who, according to legend, developed this pose.

“Changing the amount of flexion and extension in the different parts of the spine will affect how the rotation is distributed through the whole spine.” —Amy Matthews

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 10-2

Ardha Matsyendrasana / Half Lord of the Fishes Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 11-1

ASAnA LiBrAry: 11

Sukhasana and variations

ASAnA LiBrAry: 11

Sukhasana and variationsThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

Sukhasana / Easy Posturesukha = comfortable, gentle, agreeable

Siddhasana / Adept’s Posturesiddha = accomplished, fulfilled, perfected; a sage, an adept

Svastikasana / Auspicious Posturesvastik = lucky, auspicious

Padmasana / Lotus Posturepadma = lotus

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 11-2

Sukhasana and variations

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 12-1

ASAnA LiBrAry: 12

Bhujangasana / Cobra Pose

ASAnA LiBrAry: 12

Bhujangasana / Cobra PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

bhujanga = serpent (bhuja = arm; anga = limb)

“How does this pose relate to Camel? How about Locust? What can we learn about each of them by examining them together as a group?” —Amy Matthews

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 12-2

Bhujangasana / Cobra Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 13-1

ASAnA LiBrAry: 13

Balasana / Child’s Pose

ASAnA LiBrAry: 13

Balasana / Child’s PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

bala = young, childish, not fully grown or developed

“Though Balasana is often used as a “resting” pose, there are many students for whom this pose is not restful - but it still might be interesting, and it has more to it than a place to rest. An important question to ask is if you are doing child’s pose because there’s something in it you want to illuminate, or could they do ANY recuperative position?” —Amy Matthews

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 13-2

Balasana / Child’s Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 14-1

ASAnA LiBrAry: 14

Eka Pada Rajakapotasana / One-Legged Royal Pigeon Pose

ASAnA LiBrAry: 14

Eka Pada Rajakapotasana / One-Legged Royal Pigeon PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

eka = one

pada = foot, leg

raja = king, royal kapota = dove, pigeon

“You can have all kinds of experiences here. You might choose to release everything down to the floor, but see if you can keep some organization in your body. You might choose to do a really dynamic variation of the pose where nothing is on the floor but your legs. Your style or teacher might dictate these choices, or you might choose them, yourself. In any case, I like to ask the question: Am I doing what I set out to do?” —Amy Matthews

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 14-2

Eka Pada Rajakapotasana / One-Legged Royal Pigeon Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 15-1

ASAnA LiBrAry: 15

Setu Bandhasana / Bridge Pose

ASAnA LiBrAry: 15

Setu Bandhasana / Bridge PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

setu = dam, dike, bridge

bandha = lock

setubhanda = the forming of a causeway or bridge; dam, bridge

“How much happens in the spine, and how much happens in the legs will differ from person to person, depending on what their pre-existing patterns are and how they do the pose.” —Amy Matthews

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 15-2

Setu Bandhasana / Bridge Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 16-1

ASAnA LiBrAry: 16

Urdhva Dhanurasana / Upward Bow Pose, Wheel Pose

ASAnA LiBrAry: 16

Urdhva Dhanurasana / Upward Bow Pose, Wheel PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

urdhva = upward

dhanu = bownoTE: When you lift up, do you pull or push with your legs? What happens?

“I don’t care how strong your arms are. Nobody’s arms are stronger than their legs. If the action of your legs is loading pressure in the direction of the arms, then the arms not only have to do the job of lifting your body off the floor, they have to overcome the thrust that the legs are sending towards them.” —Leslie Kaminoff

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 16-2

Urdhva Dhanurasana / Upward Bow Pose, Wheel Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 17-1

ASAnA LiBrAry: 17

Adho Mukha Svanasana / Downward-Facing Dog Pose

ASAnA LiBrAry: 17

Adho Mukha Svanasana / Downward-Facing Dog PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

adho = downward

mukha = face

shvana = dog

An EXPEriMEnT FroM AMy:

Come in to Downward Dog. Don’t fix anything. Once you get there, just notice what adjustments you want to make, but don’t fix anything. Try to inquire in the spirit of asking why do you make the adjustments you want to make. If you can’t help but make them, notice that you made them. Then come back down.

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 17-2

Adho Mukha Svanasana / Downward-Facing Dog Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 18-1

ASAnA LiBrAry: 18

Chaturanga Dandasana / Four-Limbed Stick Pose

ASAnA LiBrAry: 18

Chaturanga Dandasana / Four-Limbed Stick PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

chatur = four

anga = limb

danda = staff, stick

MoVEMEnT AnALySiS:

This is a complex action we’re asking in a relatively simple looking movement:• to shorten in the back of the shoulder, and lengthen in the front• and to shorten in the front of the elbow, and lengthen in the back• and to maintain the spine, legs and the rest of the shoulder girdle in “tadasana”

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 18-2

Chaturanga Dandasana / Four-Limbed Stick Pose

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 19-1

ASAnA LiBrAry: 19

Salamba Sirsasana / Supported Headstand

ASAnA LiBrAry: 19

Salamba Sirsasana / Supported Headstand

This is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

sa = with

alamba = that on which one rests or leans, support

sirsa = head

“There are many approaches about how to find to proper distance apart for your arms – the triangle that forms your base of support. One way we like to experiment is to find the width that helps each person feel the connection from their arms into their spine.” —Amy Matthews

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 19-2

Salamba Sirsasana / Supported Headstand

Record any thoughts or anything else that piqued your curiosity…

BREATH JOINT & MUSCLE ACTIONS WORKSHOP

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 20-1

ASAnA LiBrAry: 20

Savasana / Corpse Pose

ASAnA LiBrAry: 20

Savasana / Corpse PoseThis is an experiential library. Please participate in the physical explorations along with the students on-screen, and use the spaces here to record notes, impressions, or new ideas you’d like to examine in your practice. We recommend gathering your tools before you begin: a yoga mat, blocks, and a blanket.

sava = corpse

“Sometimes, if you can’t get your body to release down all the way into the floor, you have to raise the floor up to meet your body.” —Leslie Kaminoff

© The Breathe Trust and Embodied Asana LLC | Unless otherwise noted illustrations by Sharon Ellis or Lydia Mann Asana Library 20-2

Savasana / Corpse Pose

Record any thoughts or anything else that piqued your curiosity…

BrEATH JoinT & MUSCLE ACTionS WorKSHoPS