Four limbed pose | Norris Health

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Yoga as therapy

Welcome and pre-course reading

Welcome to this course
Resources 1 - yoga as therapy, science paper (60:00)

Yoga foundations

What is yoga? (lecture) (7:55)
Key factors in yoga posture performance (lecture) (10:22)
The postures (lecture) (15:23)
Yoga props & equipment (video demonstration) (9:09)

Fundamental poses

Mountain pose (11:16)
Triangle pose (11:05)
Staff pose (8:23)

Standing poses

Extended lateral angle pose (9:05)
Standing straight leg stretch (4:44)
Wide legged forward bend (6:46)
Warrior one (10:51)
Warrior two (8:44)
Warrior three (6:40)
Chair pose (4:47)
Tree pose (5:51)
Half moon pose (8:25)
Standing forward bend (9:17)
Single leg forward bend (6:15)

Lying poses

Downward dog (6:46)
Lying straight leg stretch using belt (12:28)
Gate pose (8:39)
East pose (upward plank) (4:19)
Four limbed pose (3:40)
Frog pose (5:04)
Inclined plane pose (side plank) (2:35)
Upward extended leg pose (90-90 pose) (4:15)

Sitting poses

Cobler pose (3:27)
Cow faced pose (12:01)
Easy sitting pose (3:47)
Hero pose (8:35)
Perfect sitting pose (4:40)
Head over knee forward stretch (4:18)
Seated angle pose (3:36)
Lotus pose preparation (3:17)

Back bends (spinal extension)

Locust (6:01)
Four legged pose (4:03)
Bridge (5:55)
Bow pose (6:05)
Camel pose (8:33)
Sphinx pose (4:10)
Upward dog (5:27)
Plank pose (3:46)

Spinal twists & abdominal toning

Seated spinal twist (chair) (8:09)
Sage twist & preparation (6:38)
Boat pose (6:04)
Half boat pose (4:19)
Double straight leg lift (3:56)
Revolving abdominal pose
Bound sage pose (6:32)

Recovery poses

Childs pose & extended Childs pose (5:40)
Lying relaxation (corpse) pose (2:42)
Reclining bound angle pose (6:54)
Easy inversion pose (legs up wall) (6:20)

Yoga breathing exercises (Pranayama)

Breathing mechanics (lecture) (7:05)
Yoga breathing exercises (lecture) (18:55)
Practicing pranayama in lying (8:41)
Practicing pranayama in sitting (7:24)
Breath awarensss (6:34)
3 part breath (7:18)
Abdominal breath (5:39)
Bellows breath (3:12)
Alternate nostril breathing (6:09)
Interupted breath (6:05)
Resources 2 - What are yoga Bandhas (30:00)
Resources 3 Pranayama blog (30:00)

Yoga relaxation exercises

Overview of yoga relaxation techniques (lecture) (26:52)
Preparation for relaxation (guided audio)
Progressive relaxation (guided audio)
Bodyscan (guided audio)
Mindful awareness (guided audio)
Practical relaxation teaching (8:49)

Teaching yoga poses

Teaching techniques overview (lecture) (35:47)
Planning & structuring yoga classes (lecture) (26:55)
Practical cueing & adjustment (Video using triangle preparation) (6:52)
Dangers & contraindications of yoga practice (lecture) (18:50)
Cueing & adjustment (Video using triangle progression) (3:10)

Posture, alignment, & biomechanics in yoga

Posture assessment in yoga (lecture) (7:58)
Spinal alignment in yoga (lecture) (8:29)
Lower limb alignment in yoga (lecture) (10:27)
Upper limb alignment in yoga (lecture) (10:14)
Biomechanics and cueing of the spine (video) (9:10)
Biomechanics & cueing of the lower limb (video) (8:04)
Resources 4 - Yoga and scoliosis (30:00)

Applying yoga therapeutically

Yoga for stiff shoulder (5:36)
Shoulder rehab using chair pose (9:09)
Shoulder rehab using Downward Dog (7:15)
Shoulder rehab using four limbed pose (5:52)
Shoulder rehab - Four limb pose progression (2:11)
Lower limb rehab using Warrior 2 (12:11)
Lower limb rehab using Tree pose (8:08)
Spinal rehab using Plank modification (3:40)
Spinal rehab using Locust pose (4:41)
Hamstring & foward bending rehab using Lying leg lift (5:45)
Spinal flexion rehab using Single leg forward bend (4:42)
Spinal rehab - forward bending (7:52)

Teach online with

Four limbed pose

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