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Ashtanga Tech
  • Study GuideExpand
    • HumanitiesExpand
      • HistoryExpand
        • Origins & Sources of Yoga
        • Branches or Paths of Yoga
      • SanskritExpand
        • Sanskrit: Introduction
        • Sanskrit Study & Teaching Tips
        • Sanskrit First Words
      • PhilosophyExpand
        • Philosophy IntroExpand
          • Defining Yoga: What is Yoga and Why Do We Do It?
          • Yoga’s Foundational Philosophies: Samkhya, Advaita Vedanta, Tantra
          • The Bhagavad Gita Introduction
          • The Yoga Sutras Historical Context
        • Eight LimbsExpand
          • Yoga Sutras Overview & Structure
          • Pratyahara Philosophy & Theory
          • Ashtanga Yoga / Eights Limbs of Yoga Introduction & Overview
          • Pratyahara Practices
          • Dharana Philosophy
          • Practicing Dharana
          • Dhyana Philosophy & Theory
          • Samadhi
        • Yamas & NiyamasExpand
          • Yamas & Niyamas Overview
          • Yamas – Ahimsa (Non-harming / Reverence)
          • Yamas – Satya (Truthfulness/ Integrity)
          • Yamas – Asteya (Non-stealing / Generosity)
          • Yamas – Brahmacharya (Self-restraint / Moderation)
          • Yamas – Aparigraha (Non-possessiveness / Trusting Abundance)
          • Niyamas – Santosha (Contentment)
          • Niyamas- Saucha (Cleanliness / Clarity)
          • Niyamas – Tapas (Self-discipline / Enthusiasm) 
          • Niyamas – Svadhyaya (Study of Self and Spiritual Texts)
          • Niyamas – Ishvara Pranidhana (Devotion / Surrender)
        • Kleshas & Kriya YogaExpand
          • Kleshas Introduction
          • Avidya (Spiritual Ignorance)
          • Asmita (False Identity or Egoism)
          • Raga & Dvesha (Grasping & Repulsion)
          • Abhinivesha (Clinging to the Body)
          • Weakening Kleshas
          • Kriya Yoga (Yoga of Action)
        • Yoga SutrasExpand
          • The Yoga Sutras Overview & Structure
          • Book One Overview
          • Book Two Overview
          • Book Three Overview
          • Book Four Overview
        • More PhilosophyExpand
          • Dharma & Individual Uniqueness
          • Namaste / Namaskar
          • Sankalpa & Intention: How They are Different from Resolutions & Goals
      • Ayurveda & YogaExpand
        • Ayurveda & Yoga Intro
        • Doshas
        • Diet & Lifestyle
        • Vata-Balancing Asana
        • Pitta-Balancing Asana
        • Kapha-Balancing Asana
      • Ancestral Narratives & MythologyExpand
        • Yoga Mythology Introduction
        • Gods, Divine Masculine Energies
        • Yoga Mythology: The Divine Feminine / Goddesses / Shakti / Devi
        • Yoga Mythology: Durga
        • Yoga Mythology: Lakshmi
        • Yoga Mythology: Saraswati
    • Anatomy & PhysiologyExpand
      • Anatomy & BiomechanicsExpand
        • Anatomy General ConsiderationsExpand
          • Tips for Studying & Teaching Anatomy
          • Anatomy & Study for Promoting Safety and Accommodations
        • Musculoskeletal SystemExpand
          • Musculoskeletal System Introduction
          • Connective Tissue & Fascia
          • Location & Movement Terminology
          • Muscle Movement and Contraction
          • Joint Movements & ROM
          • Muscle Pairs in Movement Agonist / Antagonist Relationship
          • Joint Mobility & Stability, Hyperextension, Hypermobility, and How Yoga Can Help
        • Spine & Back AnatomyExpand
          • Anatomy of the Spine: Spinal Regions & Vertebrae
          • Back Muscles
          • Spinal Functions
          • Spinal Movements
        • Anatomy of PostureExpand
          • Healthy Posture
          • Postural Issues & Conditions
          • Anatomy of the Spine & Posture Teaching Considerations
        • Core Anatomy & PsoasExpand
          • Core Form & Function
          • Core Fundamental Teachings
          • TA & Engaging Deeper Abs
          • Pelvic Floor
          • ENS, Emotion, Energy
          • The Psoas Introduction
          • The Psoas Common Issues
          • The Psoas Teaching Considerations
        • Pelvis & Hip MusclesExpand
          • The Pelvic Girdle, Pelvis & Hips: Introduction
          • Hip Muscles
        • Knees, Legs, & FeetExpand
          • Lower Leg Anatomy
          • Anatomy of Knees, Lower Legs & Feet
          • Knee Functions & Issues
          • Knees, Lower Legs & Feet Issues
          • Teaching Considerations for Knee Issues & Promoting Knee Health
          • Fostering Knee Health
          • Adapting for Knee Pain
          • Foot Pain
          • Teaching for Foot Health
        • Shoulder GirdleExpand
          • The Shoulder Girdle: Introduction
          • The Shoulder Girdle: Function & Issues
      • PhysiologyExpand
        • Physiology GeneralExpand
          • How Yoga Supports Health & Physiology
          • Cells & Cellular Biology
          • DNA, Genes, Epigenetics
          • Epigenetics & Lifestyle Research
        • Nervous SystemExpand
          • Nervous System Overview
          • The Vagus Nerve
          • Stress & Relaxation Response
          • Why Yoga Works: Yoga’s Impact on the Nervous System & Stress
        • Respiratory AnatomyExpand
          • Respiratory Anatomy Part 1 – Introduction
          • Respiratory Anatomy Part 2 – Accessory Muscles & More
        • Flexibility & StretchingExpand
          • Physiology of Flexibility & Stretching
          • Stretch-Related Reflexes
          • Flexibility & Stretching Issues & Teaching Techniques
        • BrainExpand
          • Brain Anatomy Models & Terminology
          • Brain Physiology, Brain Hemispheres & Brain Waves
          • Brain Health & Yoga,Lifestyle, Exercise & Yoga
          • Brain Physiology & Health
        • Immune SystemExpand
          • The Immune & Lymphatic Systems Intro + Inflammation & Autoimmune Diseases
          • How Immunity Works – The Terrain Theory of Health & Disease vs The Germ Theory
          • Key Underlying Health Issues & Core Principles of Healing
          • How Yoga Can Help with Immunity: Research & Techniques
        • Digestive SystemExpand
          • Anatomy & Physiology of the Digestive System
          • Yoga and Digestion — Energy & Subtle Body Connections
          • About Digestive Conditions & Issues
          • Yoga Practices to Support Digestion
          • About Digestive Conditions & Issues
        • Cardiovascular SystemExpand
          • The Circulatory System /Cardiovascular System Anatomy
          • Cardiovascular SystemIssues & Conditions
          • Heart Health & Yoga
        • Endocrine SystemExpand
          • Endocrine System Introduction
          • Pineal Gland
          • Hormonal Issues & Health
    • Teaching ArtsExpand
      • Ethics & EquityExpand
        • Teacher-Student Relationships, Ethics, Abuse
        • Equity in Yoga – Inclusion & Diversity – Creating a Welcoming, Inclusive & Relaxing Space
        • Inclusive & Accepting Word Choice
        • Cultural Appropriation vs. Cultural Exchange & Honoring the Roots of Yoga
        • Body Acceptance, Larger Bodies, Body Dysmorphia
      • Teaching MethodologyExpand
        • Teaching FoundationsExpand
          • Personal Practice & Knowledge of the Teachings (Part 1)
          • Teaching Methodology Intro & Overview
          • Humility & Boundaries
          • Skillful Teaching
          • Promoting Student Safety
          • Space & Logistics Checklist
          • Sacred Space, Ritual, Ceremony, Holding Space & The Four Directions
          • Guidelines for Teaching with Themes or Incorporating Philosophy
        • Presence as the TeacherExpand
          • Mannerisms & Body Language
          • Authenticity, Body Language & Presence- Teaching Authentically
          • The Foundations of an Effective Voice
          • Tips for Choosing your Words Wisely
        • Alignment & AdjustmentsExpand
          • Defining & Teaching Alignment
          • General Alignment Principles
          • Introduction to Choosing Cues & The Difficulty with Cueing
          • Problem Cues: Spine & Pelvis
          • Problem Cues: Standing Poses
          • Asana Adjustment & Assisting Guidelines
          • Alignment Approaches – A Few Different Perspectives on Alignment Principles
        • Planning & SequencingExpand
          • Overcoming Sequencing Challenges + Structured Process
          • A Process for Inviting Inspiration
          • Class Elements, Tools & Practices
          • Sequencing Fundamentals & Guidelines
          • Choosing & Arranging Poses
          • Segmenting Your Class
          • Sequencing & Pacing to Balance Energy
      • Personal Practice & Self CareExpand
        • Personal Practice & Study + Embracing Suffering
        • Reaching Your Teaching Potential
        • Facing Imperfection + Feeding Your Passion & Inspiration to Teach
        • Self-Care & Burnout
        • Personal Practice and Study + Embracing Personal Wounds and Suffering
        • Facing Imperfection + Feeding Your Passion & Inspiration to Teach
        • Teacher Self-Care, Burnout & Self-Healing
      • Strategic TeachingExpand
        • Creating Strategic Teaching Plans
        • Strategic Teaching Plans
        • Self-Inquiry, Sacred Mission & Vision
        • Setting Measurable Objectives
      • Business PlanningExpand
        • The Business of Teaching
        • Building Your Business & Revenue Streams
        • Marketing Your Yoga Business
        • Insurance & Continuing Education
        • Class Planning: Workshops, Courses, Series
    • Yoga Techniques and FitnessExpand
      • Mysore Style Ashtanga YogaExpand
        • Ashtanga Vinyasa Yoga CountExpand
          • Padangusthasana & Padahastasana: The Count
          • Uttitha Trikonasana A & B: The Count
          • Uttitha Parsvakonasana A & B: The Count
          • Prasarita Padottanasana A – D: The Count
          • Parsvottanasana: The Count
          • Uttitha Hasta Padangusthasana: The Count
          • Ardha Baddha Padmottanasana: The Count
          • Utkatasana: The Count
          • Virabhadrasana A & B: The Count
          • Dandasana & Paschimottanasana: The Count
          • Purvottanasana: The Count
          • Ardha Baddha Poschimottanasana: The Count
          • Triyang Mukha Eka Pada Paschimottanasna: The Count
          • Janu Sirsasana A: The Count
          • Janu Sirsasana B: The Count
          • Janu Sirsasana C: The Count
          • Marichiyasana A: The Count
          • Marichiyasana B: The Count
          • Marichiyasana C: The Count
          • Marichiyasana D: The Count
          • Navasana: The Count
          • Bhujapidasana: The Count
          • Kurmasana & Supta Kurmasana: The Count
          • Garbha Pindasana & Kukutasana: The Count
          • Baddha Konasana A & B: The Count
          • Upavishta Konasana A & B: The Count
          • Supta Konasana: The Count
          • Supta Padangusthasana: The Count
          • Ubhaya Padangusthasana: The Count
          • Urdhva Mukha Paschiomottanasana: The Count
          • Setu Bandhasana: The Count
          • Urdhva Dhanurasana: The Count
          • Salamba Sarvangasana (all postures): The Count
          • Halasana: The Count
          • Karnapidasana: The Count
          • Urdhva Padmasana: The Count
          • Pindasasna: The Count
          • Matsyasana: The Count
          • Uttana Padasana: The Count
          • Sirasasna A (with b): The Count
          • Closing Three: The Count
          • Pasasana
          • Krounchasana
          • Bhekasana
          • Dhanurasana
          • Ustrasana
          • Bhardavajrasana
          • Ardha Matsyendrasana
          • Yogi Nidrasana
          • Pincha Mayurasana
          • Mayurasana
          • Nakrasana
          • Parighasana
          • Salabasana
          • Parsva Dhanurasana
          • Laghu Vajrasana
          • Kapotasana
          • Supta Vajrasana
          • Bakasana
          • Eka Pada Sirsasana
          • Dwi Pada Sirsasana
          • Tittibhasana
          • Karanadavasana
          • Vatayanasana
          • Gomukhasana
          • Supta Urdhva Pada Vajrasana
          • Sirsasana Series
        • Introduction to Tristhana Method
        • Introduction to Mysore Style Ashtanga Yoga
        • Introduction to Counted Method
        • Asana in Ashtanga
        • The Ashtanga Pranayama
      • Functional Range ConditioningExpand
        • FRC 101Expand
          • Introduction to Functional Range Conditioning
          • Controlled Articular Rotations (CARS)
          • PAILs & RAILs
          • End Range Conditioning
          • FRC Best Practices and Protocols
        • Elbow Range ConditioningExpand
          • Elbow FlexionExpand
            • Elbow Flexion Hovers
            • Elbow Flexion Passive Range Hold
            • Elbow Flexion Passive Stretch
            • Elbow Flexion PAILS & RAILS
          • Elbow ExtensionExpand
            • Elbow Extension PNF
            • Elbow Extension Hovers
            • Elbow Extension Passive Stretch
            • Elbow Extension PAILS & RAILS
            • Elbow Extension Lift Offs
          • Elbow PronationExpand
            • Elbow Pronation Passive Stretch
            • Elbow Pronation Passive Range Hold
            • Elbow Pronation PAILS & RAILS
          • Elbow SupinationExpand
            • Elbow Supination Passive Stretch
            • Elbow Supination Lift Offs
            • Elbow Supination PAILS & RAILS
            • Elbow Supination Passive Range Hold
        • Wrist Joint Range ConditioningExpand
          • Wrist Joint FlexionExpand
            • Wrist Joint Flexion PNF
            • Wrist Joint Flexion PAILS & RAILS
            • Wrist Joint Flexion Passive Range Hold
          • Wrist Joint ExtensionExpand
            • Wrist Joint Extension Passive Stretch
            • Wrist Joint Extension PNF
            • Wrist Joint Extension PAILS & RAILS
            • Wrist Joint Extension Passive Range Hold
            • Wrist Joint Extension Lift Offs
          • Wrist Joint Ulnar DeviationExpand
            • Wrist Joint Ulnar Deviation Passive Stretch
            • Wrist Joint Ulnar Deviation PAILS & RAILS
          • Wrist Joint Radial DeviationExpand
            • Wrist Joint Radial Deviation PAILS & RAILS
            • Wrist Joint Radial Deviation Passive Stretch
        • Spine Range ConditioningExpand
          • Spine FlexionExpand
            • Spine Flexion PNF
            • Spine Flexion Axials
            • Spine Flexion Hovers
            • Spine Flexion Passive Stretch
            • Spine Flexion PAILS & RAILS
            • Spine Flexion Passive Range Hold
            • Spine Flexion Lift Offs
          • Spine Lateral FlexionExpand
            • Spine Lateral Flexion Lift Offs
            • Spine Lateral Flexion Passive Stretch
            • Spine Lateral Flexion PAILS & RAILS
          • Spine ExtensionExpand
            • Spine Extension PNF
            • Spine Extension Hovers
            • Spine Extension Passive Stretch
            • Spine Extension PAILS & RAILS
            • Spine Extension Axials
            • Spine Extension Passive Range Hold
            • Spine Extension Lift Offs
          • Spine RotationExpand
            • Spine Rotation Passive Range Hold
            • Spine Rotation PNF
            • Spinal Rotation PAILS & RAILS
            • Spine Rotation Axials
            • Spine Rotation Lift Offs
        • Hip Joint Range ConditioningExpand
          • Hip ExtensionExpand
            • Hip Extension PAILS & RAILS
            • Hip Extension Passive Stretch
            • Hip Extension Passive Range Hold
            • Hip Extension PNF
            • Hip Extension Hovers
            • Hip Extension Lift Offs
          • Hip Joint AdductionExpand
            • Hip Joint Adduction Hovers
            • Hip Joint Adduction PNF
            • Hip Joint Adduction PAILS & RAILS
            • Hip Joint Adduction Lift Offs
          • Hip Joint AbductionExpand
            • Hip Joint Abduction Passive Range Hold
            • Hip Joint Abduction Passive Stretch
            • Hip Joint Abduction PAILS & RAILS
            • Hip Joint Abduction Hovers
            • Hip Joint Abduction Lift Offs
          • Hip Joint Internal RotationExpand
            • Hip Joint Internal rotation Hovers
            • Hip Joint Internal Rotation PNF
            • Hip Joint Internal Rotation PAILS & RAILS
            • Hip Joint Internal Rotation
            • Hip Joint Internal Rotation Lift Offs
          • Hip Joint External RotationExpand
            • Hip Joint External Rotation Passive Stretch
            • Hip Joint External Rotation PNF
            • Hip Joint External Rotation Hovers
            • Hip Joint External Rotation PAILS & RAILS
            • Hip Joint External Rotation Passive Range Hold
            • Hip Joint External Rotation Lift Offs
          • Hip Joint FlexionExpand
            • Hip Joint Flexion Passive Stretch
            • Hip Joint Flexion PNF
            • Hip Joint Flexion PAILS & RAILS
            • Hip Joint Flexion Hovers
            • Hip Joint Flexion Passive Range Hold
            • Hip Joint Flexion Lift Offs
        • Knee Joint Range ConditioningExpand
          • Knee FlexionExpand
            • Knee Flexion PNF
            • Knee Flexion Hovers
            • Knee Flexion Lift Offs
            • Knee Flexion PAILS & RAILS
            • Knee Flexion Passive Range Hold
          • Knee ExtensionExpand
            • Knee Extension Passive Stretch
            • Knee Extension Hovers
            • Knee Extension PAILS & RAILS
            • Knee Extension Lift Offs
          • Knee RotationExpand
            • Knee Rotation PAILS & RAILS
            • Knee Rotation Axials
            • Knee Rotation Passive Range Hold
        • Ankle & Foot Joint Range ConditioningExpand
          • Ankle & Foot Joint DorsiflexionExpand
            • Ankle & Foot Joint Dorsiflexion Passive Stretches
            • Ankle & Foot Joint Dorsiflexion PNF
            • Ankle & Foot Joint Dorsiflexion PAILS & RAILS
            • Ankle & Foot Joint Dorsiflexion Passive Range Hold
            • Ankle & Foot Joint Dorsiflexion Lift Offs
          • Ankle & Foot Joint EversionExpand
            • Ankle & Foot Joint Eversion PNF
            • Ankle & Foot Joint Eversion PAILS & RAILS
            • Ankle & Foot Joint Eversion Passive Range Hold
          • Ankle & Foot Joint PlantarflexionExpand
            • Ankle & Foot Joint Plantarflexion PNF
            • Ankle & Foot Joint Plantarflexion Lift Offs
            • Ankle & Foot Joint PlantarFlexion PAILS & RAILS
            • Ankle & Foot Joint Plantarflexion Passive Range Hold
          • Ankle & Foot Joint InversionExpand
            • Ankle & Foot Joint Inversion PAILS & RAILS
            • Ankle & Foot Joint Inversion Passive Stretch
            • Ankle & Foot Inversion Passive Range Hold
        • Shoulder Range ConditioningExpand
          • Shoulder ExtensionExpand
            • Shoulder Extension PNF
            • Shoulder Extension PAILS & RAILS
            • Shoulder Extension Axials
            • Shoulder Extension Hovers
            • Shoulder Extension Passive Range Hold
            • Shoulder Extension Lift-Offs
          • Shoulder Internal RotationExpand
            • Shoulder Internal Rotation PNF
            • Shoulder Internal Rotation PAILS & RAILS
            • Shoulder Internal Rotation Hovers
            • Shoulder Internal Rotation Passive Range Hold
            • Shoulder Internal Rotation Lift offs
          • Shoulder External RotationExpand
            • Shoulder External Rotation Passive Stretch
            • Shoulder External Rotation PNF
            • Shoulder External Rotation PAILS & RAILS
            • Shoulder External Rotation Axials
            • Shoulder External Rotation Hovers
            • Shoulder External Rotation Passive Range Hold
            • Shoulder External Rotation Lift Offs
          • Shoulder ProtractionExpand
            • Shoulder Protraction PNF
            • Shoulder Protraction PAILS & RAILS
          • Shoulder RetractionExpand
            • Shoulder Retraction PAILS & RAILS
            • Shoulder Retraction Passive Range Hold
          • Shoulder ElevationExpand
            • Shoulder Elevation PAILS & RAILS
          • Shoulder DepressionExpand
            • Shoulder Depression PAILS & RAILS
          • Shoulder FlexionExpand
            • Shoulder Flexion PNF
            • Shoulder Flexion Axials
            • Shoulder Flexion Hovers
            • Shoulder Flexion Passive Range Hold
            • Shoulder Flexion Lift-Offs
            • Shoulder Flexion End Range Conditioning
            • Shoulder Flexion PAILS & RAILS
          • Shoulder AbductionExpand
            • Shoulder Abduction Axials
            • Shoulder Abduction Passive Range Hold
            • Shoulder Abduction Passive Stretch
            • Shoulder Abduction PNF
            • Shoulder Abduction Hovers
            • Shoulder Abduction Lift Offs
          • Shoulder AdductionExpand
            • Shoulder Adduction PAILS &  RAILS
            • Shoulder AdductionExpand
              • Shoulder Adduction Passive Range Hold
              • Shoulder Adduction Lift Offs
            • Shoulder Adduction Hovers
            • Shoulder Adduction PNF
      • AsanaExpand
        • Asana TheoryExpand
          • Asana Philosophy & Purpose – Definition & Purpose of Asana
          • Embodiment & Grounding
          • Sthira Sukham Asanam / Right Effort
          • Mindful Asana Transitions
        • Asana CategoriesExpand
          • Pose Categories & Families Intro
          • Pose Categories Overview
          • Standing Poses
          • Core Strengthening
          • Twisting
          • Forward Bends
          • Backbends
          • Lateral / Side Bends & Asymmetrical Poses
          • Balancing
          • Arm Balancing
          • Inversions
        • PosesExpand
          • Standing PosesExpand
            • Adho Mukha Svanasana (Downward Facing Dog)
            • Crescent Lunge
            • Goddess Pose
            • Parsvottanasana (Pyramid Pose)
            • Prasarita Padottanasana (Wide Legged Standing Forward Bend)
            • Tadasana (Mountain Pose)
            • Urdhva Hastasana (Upward Salute) & Standing Backbends
            • Utkatasana (Chair /Fierce / Powerful Pose)
            • Standing Forward Bends
            • Utthita Parsvakonasana (Extended Side Angle)
            • Utthita Trikonasana (Extended Triangle)
            • Virabhadrasana I (Warrior 1)
            • Virabhadrasana II (Warrior 2)
          • Core Strengthening PosesExpand
            • Marjaryasana (Cat Pose)
            • Plank & Chaturanga Dandasana (Four Limbed Staff Pose)
            • Purvottanasana (Upward Plank)
            • Urdhva Prasarita Padasana (Upward Stretched Legs)
            • Navasana (Boat Pose)
          • Twisting PosesExpand
            • Marichyasana III (Marichi’s Pose – Twist)
            • Jathara Parivartanasana (Revolved Abdomen Pose / Reclined Twist)
            • Ardha Matsyendrasana (Half Lord of the Fishes Pose)
            • Bharadvajasana (Sage Bharadvaja Twist)
            • Parivrtta Parsvakonasana (Revolved Side Angle Pose)
            • Parivrtta Trikonasana (Revolved Triangle Pose)
          • Forward Bends & Hip Stretching PosesExpand
            • Apanasana (Knees to Chest)
            • Baddha Konasana (Bound Angle Pose)
            • Dandasana (Staff or Stick Pose)
            • Eka Pada Rajakapotasana (One Legged King Pigeon)
            • Anjaneyasana (Low Lunge)
            • Hanumanasana (Monkey Pose / The Splits)
            • Marichyasana (Marichi’s Pose) I(Forward Bends)
            • Supta Padangusthasana (Reclined Hand to Toe)
            • Yoganidrasana (Yogic Sleep) & Ananda Balasana (Happy Baby)
            • Upavistha Konasana (Seated Angle Pose)
            • Agnistambhasana (Fire Log)
            • Gomukhasana (Cow Face Pose)
            • Paschimottanasana (Seated Forward Bend)
            • Janu Sirsasana (Head to Knee)
          • Backbending PosesExpand
            • Bhujangasana & Salabhasana
            • Dhanurasana (Bow Pose)
            • Setu Bandhasana (Bridge Pose)
            • Supta Virasana (Reclined Hero)
            • Urdhva Dhanurasana (Upward Bow / Wheel)
            • Urdhva Dhanurasana Sequencing Considerations
            • Ustrasana (Camel Pose)
            • Urdhva Mukha Svanasana (Upward Facing Dog)
            • Matsyasana (Fish Pose)
          • Balancing PosesExpand
            • Vrksasana (Tree Pose)
            • Garudasana (Eagle Pose)
            • Virabhadrasana III (Warrior 3 Pose) & Urdhva Prasarita Eka Padasana (Standing Splits)
            • Ardha Chandrasana(Half Moon Pose)
            • Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
            • Utthita Hasta Padangusthasana (Extended Hand to Toe Pose)
            • Ardha Baddha Padmottanasana(Half Bound Lotus Standing Stretch)
            • Svarga Dvijasana(Bird of Paradise)
            • Natarajasana(Lord of the Dance / King Dancer Pose)
            • Anantasana(Side Reclining Leg Lift / Vishnu’s Pose)
          • Arm Balancing PosesExpand
            • Vasisthasana (Side Plank) & Camatkarasana (Wild Thing)
            • Lolasana (Pendant Pose), Tolasana (Scale Pose) & Kukkutasana (Cock / Rooster Pose)
            • Adho Mukha Vrksasana (Handstand / Upward Facing Tree Pose)
            • Bakasana (Crane Pose), Kakasana (Crow Pose), and Eka Pada Bakasana
            • Parsva Bakasana (Side Crow Pose), Dwi Pada Koundinyasana, Eka Pada Koundinyasana I & Parsva Bhuja Dandasana (Grasshopper / Dragonfly Pose)
            • Eka Pada Galavasana (Flying Pigeon)
            • Bhujapidasana (Arm Pressure Pose) & Tittibhasana (Firefly Pose)
            • Astavakrasana (Eight Angle Pose) & Eka Hasta Bhujasana (Leg Over Shoulder Pose)
            • Eka Pada Koundinyasana II (Flying Splits)
            • Visvamitrasana (Flying Warrior)
            • Pincha Mayurasana (Peacock Feather Pose), Dolphin Pose & Vrschikasana (Scorpion Pose)
          • Inversion PosesExpand
            • Halasana (Plow Pose)
            • Salamba Sarvangasana (Supported Shoulderstand)
            • Salamba Sirsasana (Supported Headstand)
        • Surya Namaskar & Vinyasa YogaExpand
          • Surya Namaskar & Vinyasa Yoga – Overview & History
          • Surya Namaskar & Vinyasa Yoga Inspiration & Devotion
          • Surya Namaskar & Vinyasa Yoga Cautions & Alignment
          • Surya Namaskar Asana & Sequences
          • Surya Namaskar Pose & Sequence Variations
          • Chandra Namaskar (Moon Salutations)
        • Strengthening PracticesExpand
          • Core Strengthening Practices
          • More Strengthening & Stabilizing Practices
        • Restorative Yoga FoundationExpand
          • Restorative Yoga Part 1
          • Restorative Yoga Part 2
        • Yin YogaExpand
          • Yin Yoga Poses & Sequences
          • Yin Yoga Overview
          • About the Polarities of Yin & Yang
        • Stretches
      • MeditationExpand
        • Meditation FoundationsExpand
          • Meditation & Mindfulness Introduction
          • Meditation Effects, Benefits & Talking Points
          • Meditation Teaching Tips & Considerations
          • Meditation Challenges & Issues
          • Going Deeper into Yoga Meditation with Gregor Maehle
        • Meditation TechniquesExpand
          • Metta Meditation / Loving-Kindness Prayer
          • Meditation Seats
          • Moving Meditation
          • Guided Visualizations
          • Breath Observation & More
          • Mindfulness Meditation
          • Meditation Practices: Body Scan
          • Tonglen, Walking Meditation, Eye Gazing & More Meditation Practices
        • Yoga NidraExpand
          • Yoga Nidra Introduction
          • Teaching Yoga Nidra Practice
      • Breath & PranayamaExpand
        • Breathing FoundationsExpand
          • Breath Teaching Cautions
          • Healthy & Restricted Breathing
          • Natural Effortless Breathing
          • Basic Breath Training
          • Yogic Breathing
          • Pranayama Teaching Foundations
        • Pranayama TechniquesExpand
          • Ujjayi Pranayama
          • Nadi Shodhana Pranayama
          • Pranayama Techniques: Ujjayi
          • Kapalabhati & Bhastrika
          • Kundalini Breath of Fire
          • Pranayama Techniques:Agni Sara Dhauti
          • Pranayama Techniques: Agni Sara Dhauti
          • Pranayama Techniques: Brahmari / Bee Breath
          • More Heating Pranayama Techniques
          • More Cooling Pranayama Techniques
          • Kapalabhati & Bhastrika
          • Pranayama Techniques: Ujjayi
          • Nadi Shodhana Pranayama
      • Bandha, Mudra, and DristhiExpand
        • BandhasExpand
          • Bandhas Introduction
          • Jalandara Bandha
          • Uddiyana Bandha
          • Mula Bandha
        • MudrasExpand
          • Mudras: Introduction
          • About Hand Mudras
          • Hand Mudras Introduction
          • Anjali / Atmanjali Mudra
        • DristhiExpand
          • Drishti Introduction
          • Drishti: Going Deeper
          • Ashtanga Drishtis by Pose
      • Subtle BodyExpand
        • Subtle Body FoundationsExpand
          • Koshas / Panchamayakosha Model: Introduction & Overview
          • Chakras Introduction
          • Energy & Subtle Body Anatomy
          • Pranayama Philosophy
          • Prana Vayus
        • ChakrasExpand
          • Chakras Introduction
          • Chakras – Summary & Highlights
          • Muladhara / Root Chakra
          • Svadhisthana / Sacral Chakra
          • Manipura / Solar Plexus Chakra
          • Anahata / Heart Chakra
          • Vishuddha / Throat Chakra
          • Ajna / Third Eye Chakra
          • Sahasrara / Crown Chakra
      • Chanting, Mantra, and MusicExpand
        • Yoga of SoundExpand
          • Yoga of Sound Introduction
          • Seed Sounds – Bija & Chakra Bija Mantras
        • MantrasExpand
          • Mantras & Chanting Introduction
          • Aum / Om
          • Bija & Chakra Bija Mantras
          • Mantras & Chanting: Practice Guidelines
          • Expert Recommended Mantras
          • Ashtanga Chants
          • Gayatri Mantra
          • Surya Namaskar & Chandra Namaskar Associated Mantras & Chakras
          • Classic Mantras
      • Strength and ConditioningExpand
        • Strength & Conditioning Introduction
        • Volume, Overload, Specificity, and Progression
        • Periodization: Structuring Training Over Time
        • Integrating Ashtanga Practice with Strength and Conditioning
    • AdaptationExpand
      • Adaptation in GeneralExpand
        • How Yoga Supports Health & Physiology
        • Adaptation / Customization Principles
        • Key Underlying Health Issues & Core Principles of Healing
      • Wrist Pain & Issues
      • SafetyExpand
        • Injuries & Conditions in Yoga
        • About Sensation & Pain
        • About Contraindications & Alternatives
        • Referring Students Out for Diagnosis or Individual Assessment
      • Student TypesExpand
        • BeginnersExpand
          • Teaching Beginners Intro & Overview
          • What Students Want & Need
          • Student Autonomy & Safety
          • Beginners: Sequencing
          • Choosing Pose Versions to Teach
          • Beginners Intro & Overview
          • Clarity of Teachings
          • What Students Want & Need
        • More Student TypesExpand
          • Mixed Level Classes
          • Intermediate / Advanced Students
          • Teaching Seniors
      • PregnancyExpand
        • Yoga Practices for Pregnancy / Prenatal Students
        • Pregnancy & Prenatal Yoga Cautions & Safety Suggestions
        • About Pregnancy & Prenatal Yoga
        • Pregnancy & Yoga: Adaptations by Trimester, Cautions & Safety Suggestions
      • PainExpand
        • Working with Pain in Yoga
        • About Chronic Pain
        • Yoga for Chronic Pain
      • Back & Spinal IssuesExpand
        • Back & Spinal Conditions Introduction
        • Back & Spinal Conditions Introduction
        • Upper Back, Neck & Shoulder IssuesExpand
          • Issues of the Neck, Shoulders or Upper Back – Introduction
          • Yoga for Neck, Shoulder & Upper Back Care Teaching Considerations / General Approach
          • Yoga for Neck, Shoulder & Upper Back Care Teaching Considerations / General Approach
          • Neck, Shoulders & Upper Back Care – Choosing Asana
          • Yoga for Neck, Shoulder & Upper Back Care
          • Neck, Shoulders or Upper Back Pain – Issues & Causes
          • Neck, Shoulders or Upper Back Issues & Causes
          • Yoga & OPLL (Ossification of the Posterior Longitudinal Ligament)
        • Low Back PainExpand
          • About Low Back Pain
          • About Low Back Pain
          • Yoga for Low Back Pain
        • Issues of the SpineExpand
          • Spinal Degeneration — Disc Issues, Spinal Stenosis, Bone Spurs & Related Medical Terminology
          • Yoga & Scoliosis
          • Yoga, Spondylolysis & Spondylolisthesis
      • Hip IssuesExpand
        • Hip Issues Introduction
        • Sacroiliac / SI Joints Anatomy, Pain & Issues
        • Sciatica & Piriformis Syndrome
        • Hip Strengthening Exercises to Prepare for Asana & Hip Stabilization in General
        • Yoga Poses & Adaptations for Hip Health and Hip Issues
        • Hip Issues & Teaching Considerations
      • Mental HealthExpand
        • Mental Health Introduction
        • Yoga & Mental Health
        • Yoga & Anxiety: Introduction
        • Yoga & Anxiety – Practices to Consider
        • Yoga & Depression: Introduction
        • Yoga & Depression: Practices to Consider
        • The DSM & Diagnosable Mental Health Disorders
        • Sleep Issues & Yoga
        • Addiction, Recovery & Yoga
        • Grief & Yoga
      • Trauma & PTSDExpand
        • Trauma Introduction How Trauma Affects Physiology & More
        • Healing Trauma & PTSD
        • Trauma-Informed Teaching Guidelines
        • Trauma-Informed Yoga Teaching Going Deeper
        • Healing Trauma & PTSD: More Trauma Therapies
      • Inflammation & ArthritisExpand
        • Inflammation & Rheumatism
        • About Arthritis
        • Arthritis & Yoga
        • Yoga & Arthritis of the Knees
        • Arthritis of the Wrists & Hands
        • Arthritis of the Spine, Hips, Shoulders
      • Neurological ConditionsExpand
        • Headaches, Migraines & Yoga
        • Yoga & Epilepsy
        • Multiple Sclerosis (MS) & Yoga
    • Research & InspirationExpand
      • Research on the Impact of YogaExpand
        • Using Research
        • Yoga Research: Brain Structure & Function
        • Yoga Research: Mental Health & Trauma
        • Yoga Research: Immunity & General Health
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        • More Research
      • Systems ThinkingExpand
        • Introduction to Systems Theory
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      • More InspirationExpand
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    • ThemesExpand
      • Introductory ThemesExpand
        • Wise Practice Introduction
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        • Yoga & Balance
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      • Emotions & FeelingsExpand
        • Emotions & Feelings Introduction
        • List of Feelings, Words for Naming Emotions
        • The Anatomy, Physiology & Biochemistry of Emotions
        • Negative Emotions, Emotional Suppression & Triggering
        • Emotional Well-Being / Emotional Intelligence, Feeling Feelings, Emotions & Yoga, Intuitive Knowing
      • More ThemesExpand
        • Causes of Suffering
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      • Seasons & Natural RhythmsExpand
        • Wheel of the YearExpand
          • Wheel of the Year Intro
          • Imbolc / Candlemas / St. Brigid’s Day
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        • Moons & EclipsesExpand
          • Tuning in to the Rhythms of Nature
          • New Moon
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          • Eclipses
        • Seasonal Dosha BalancingExpand
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      • Consciousness & Quantum Mechanics ScienceExpand
        • Physics Terminology, Aether, and an Introduction to the Nature of Reality & Science of Oneness
        • What is Consciousness?
        • The Nature of Reality & The Science of Oneness Part 1 – Introduction & Terminology
        • The Nature of Reality & The Science of Oneness Part 2 – Overcoming an Outdated Worldview
        • The Nature of Reality & The Science of Oneness Part 3 – The Science
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Surya Namaskar & Chandra Namaskar Associated Mantras & Chakras

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  • Study Guide
    • Humanities
      • History
        • Origins & Sources of Yoga
        • Branches or Paths of Yoga
      • Sanskrit
        • Sanskrit: Introduction
        • Sanskrit Study & Teaching Tips
        • Sanskrit First Words
      • Philosophy
        • Philosophy Intro
          • Defining Yoga: What is Yoga and Why Do We Do It?
          • Yoga’s Foundational Philosophies: Samkhya, Advaita Vedanta, Tantra
          • The Bhagavad Gita Introduction
          • The Yoga Sutras Historical Context
        • Eight Limbs
          • Yoga Sutras Overview & Structure
          • Pratyahara Philosophy & Theory
          • Ashtanga Yoga / Eights Limbs of Yoga Introduction & Overview
          • Pratyahara Practices
          • Dharana Philosophy
          • Practicing Dharana
          • Dhyana Philosophy & Theory
          • Samadhi
        • Yamas & Niyamas
          • Yamas & Niyamas Overview
          • Yamas – Ahimsa (Non-harming / Reverence)
          • Yamas – Satya (Truthfulness/ Integrity)
          • Yamas – Asteya (Non-stealing / Generosity)
          • Yamas – Brahmacharya (Self-restraint / Moderation)
          • Yamas – Aparigraha (Non-possessiveness / Trusting Abundance)
          • Niyamas – Santosha (Contentment)
          • Niyamas- Saucha (Cleanliness / Clarity)
          • Niyamas – Tapas (Self-discipline / Enthusiasm) 
          • Niyamas – Svadhyaya (Study of Self and Spiritual Texts)
          • Niyamas – Ishvara Pranidhana (Devotion / Surrender)
        • Kleshas & Kriya Yoga
          • Kleshas Introduction
          • Avidya (Spiritual Ignorance)
          • Asmita (False Identity or Egoism)
          • Raga & Dvesha (Grasping & Repulsion)
          • Abhinivesha (Clinging to the Body)
          • Weakening Kleshas
          • Kriya Yoga (Yoga of Action)
        • Yoga Sutras
          • The Yoga Sutras Overview & Structure
          • Book One Overview
          • Book Two Overview
          • Book Three Overview
          • Book Four Overview
        • More Philosophy
          • Dharma & Individual Uniqueness
          • Namaste / Namaskar
          • Sankalpa & Intention: How They are Different from Resolutions & Goals
      • Ayurveda & Yoga
        • Ayurveda & Yoga Intro
        • Doshas
        • Diet & Lifestyle
        • Vata-Balancing Asana
        • Pitta-Balancing Asana
        • Kapha-Balancing Asana
      • Ancestral Narratives & Mythology
        • Yoga Mythology Introduction
        • Gods, Divine Masculine Energies
        • Yoga Mythology: The Divine Feminine / Goddesses / Shakti / Devi
        • Yoga Mythology: Durga
        • Yoga Mythology: Lakshmi
        • Yoga Mythology: Saraswati
    • Anatomy & Physiology
      • Anatomy & Biomechanics
        • Anatomy General Considerations
          • Tips for Studying & Teaching Anatomy
          • Anatomy & Study for Promoting Safety and Accommodations
        • Musculoskeletal System
          • Musculoskeletal System Introduction
          • Connective Tissue & Fascia
          • Location & Movement Terminology
          • Muscle Movement and Contraction
          • Joint Movements & ROM
          • Muscle Pairs in Movement Agonist / Antagonist Relationship
          • Joint Mobility & Stability, Hyperextension, Hypermobility, and How Yoga Can Help
        • Spine & Back Anatomy
          • Anatomy of the Spine: Spinal Regions & Vertebrae
          • Back Muscles
          • Spinal Functions
          • Spinal Movements
        • Anatomy of Posture
          • Healthy Posture
          • Postural Issues & Conditions
          • Anatomy of the Spine & Posture Teaching Considerations
        • Core Anatomy & Psoas
          • Core Form & Function
          • Core Fundamental Teachings
          • TA & Engaging Deeper Abs
          • Pelvic Floor
          • ENS, Emotion, Energy
          • The Psoas Introduction
          • The Psoas Common Issues
          • The Psoas Teaching Considerations
        • Pelvis & Hip Muscles
          • The Pelvic Girdle, Pelvis & Hips: Introduction
          • Hip Muscles
        • Knees, Legs, & Feet
          • Lower Leg Anatomy
          • Anatomy of Knees, Lower Legs & Feet
          • Knee Functions & Issues
          • Knees, Lower Legs & Feet Issues
          • Teaching Considerations for Knee Issues & Promoting Knee Health
          • Fostering Knee Health
          • Adapting for Knee Pain
          • Foot Pain
          • Teaching for Foot Health
        • Shoulder Girdle
          • The Shoulder Girdle: Introduction
          • The Shoulder Girdle: Function & Issues
      • Physiology
        • Physiology General
          • How Yoga Supports Health & Physiology
          • Cells & Cellular Biology
          • DNA, Genes, Epigenetics
          • Epigenetics & Lifestyle Research
        • Nervous System
          • Nervous System Overview
          • The Vagus Nerve
          • Stress & Relaxation Response
          • Why Yoga Works: Yoga’s Impact on the Nervous System & Stress
        • Respiratory Anatomy
          • Respiratory Anatomy Part 1 – Introduction
          • Respiratory Anatomy Part 2 – Accessory Muscles & More
        • Flexibility & Stretching
          • Physiology of Flexibility & Stretching
          • Stretch-Related Reflexes
          • Flexibility & Stretching Issues & Teaching Techniques
        • Brain
          • Brain Anatomy Models & Terminology
          • Brain Physiology, Brain Hemispheres & Brain Waves
          • Brain Health & Yoga,Lifestyle, Exercise & Yoga
          • Brain Physiology & Health
        • Immune System
          • The Immune & Lymphatic Systems Intro + Inflammation & Autoimmune Diseases
          • How Immunity Works – The Terrain Theory of Health & Disease vs The Germ Theory
          • Key Underlying Health Issues & Core Principles of Healing
          • How Yoga Can Help with Immunity: Research & Techniques
        • Digestive System
          • Anatomy & Physiology of the Digestive System
          • Yoga and Digestion — Energy & Subtle Body Connections
          • About Digestive Conditions & Issues
          • Yoga Practices to Support Digestion
          • About Digestive Conditions & Issues
        • Cardiovascular System
          • The Circulatory System /Cardiovascular System Anatomy
          • Cardiovascular SystemIssues & Conditions
          • Heart Health & Yoga
        • Endocrine System
          • Endocrine System Introduction
          • Pineal Gland
          • Hormonal Issues & Health
    • Teaching Arts
      • Ethics & Equity
        • Teacher-Student Relationships, Ethics, Abuse
        • Equity in Yoga – Inclusion & Diversity – Creating a Welcoming, Inclusive & Relaxing Space
        • Inclusive & Accepting Word Choice
        • Cultural Appropriation vs. Cultural Exchange & Honoring the Roots of Yoga
        • Body Acceptance, Larger Bodies, Body Dysmorphia
      • Teaching Methodology
        • Teaching Foundations
          • Personal Practice & Knowledge of the Teachings (Part 1)
          • Teaching Methodology Intro & Overview
          • Humility & Boundaries
          • Skillful Teaching
          • Promoting Student Safety
          • Space & Logistics Checklist
          • Sacred Space, Ritual, Ceremony, Holding Space & The Four Directions
          • Guidelines for Teaching with Themes or Incorporating Philosophy
        • Presence as the Teacher
          • Mannerisms & Body Language
          • Authenticity, Body Language & Presence- Teaching Authentically
          • The Foundations of an Effective Voice
          • Tips for Choosing your Words Wisely
        • Alignment & Adjustments
          • Defining & Teaching Alignment
          • General Alignment Principles
          • Introduction to Choosing Cues & The Difficulty with Cueing
          • Problem Cues: Spine & Pelvis
          • Problem Cues: Standing Poses
          • Asana Adjustment & Assisting Guidelines
          • Alignment Approaches – A Few Different Perspectives on Alignment Principles
        • Planning & Sequencing
          • Overcoming Sequencing Challenges + Structured Process
          • A Process for Inviting Inspiration
          • Class Elements, Tools & Practices
          • Sequencing Fundamentals & Guidelines
          • Choosing & Arranging Poses
          • Segmenting Your Class
          • Sequencing & Pacing to Balance Energy
      • Personal Practice & Self Care
        • Personal Practice & Study + Embracing Suffering
        • Reaching Your Teaching Potential
        • Facing Imperfection + Feeding Your Passion & Inspiration to Teach
        • Self-Care & Burnout
        • Personal Practice and Study + Embracing Personal Wounds and Suffering
        • Facing Imperfection + Feeding Your Passion & Inspiration to Teach
        • Teacher Self-Care, Burnout & Self-Healing
      • Strategic Teaching
        • Creating Strategic Teaching Plans
        • Strategic Teaching Plans
        • Self-Inquiry, Sacred Mission & Vision
        • Setting Measurable Objectives
      • Business Planning
        • The Business of Teaching
        • Building Your Business & Revenue Streams
        • Marketing Your Yoga Business
        • Insurance & Continuing Education
        • Class Planning: Workshops, Courses, Series
    • Yoga Techniques and Fitness
      • Mysore Style Ashtanga Yoga
        • Ashtanga Vinyasa Yoga Count
          • Padangusthasana & Padahastasana: The Count
          • Uttitha Trikonasana A & B: The Count
          • Uttitha Parsvakonasana A & B: The Count
          • Prasarita Padottanasana A – D: The Count
          • Parsvottanasana: The Count
          • Uttitha Hasta Padangusthasana: The Count
          • Ardha Baddha Padmottanasana: The Count
          • Utkatasana: The Count
          • Virabhadrasana A & B: The Count
          • Dandasana & Paschimottanasana: The Count
          • Purvottanasana: The Count
          • Ardha Baddha Poschimottanasana: The Count
          • Triyang Mukha Eka Pada Paschimottanasna: The Count
          • Janu Sirsasana A: The Count
          • Janu Sirsasana B: The Count
          • Janu Sirsasana C: The Count
          • Marichiyasana A: The Count
          • Marichiyasana B: The Count
          • Marichiyasana C: The Count
          • Marichiyasana D: The Count
          • Navasana: The Count
          • Bhujapidasana: The Count
          • Kurmasana & Supta Kurmasana: The Count
          • Garbha Pindasana & Kukutasana: The Count
          • Baddha Konasana A & B: The Count
          • Upavishta Konasana A & B: The Count
          • Supta Konasana: The Count
          • Supta Padangusthasana: The Count
          • Ubhaya Padangusthasana: The Count
          • Urdhva Mukha Paschiomottanasana: The Count
          • Setu Bandhasana: The Count
          • Urdhva Dhanurasana: The Count
          • Salamba Sarvangasana (all postures): The Count
          • Halasana: The Count
          • Karnapidasana: The Count
          • Urdhva Padmasana: The Count
          • Pindasasna: The Count
          • Matsyasana: The Count
          • Uttana Padasana: The Count
          • Sirasasna A (with b): The Count
          • Closing Three: The Count
          • Pasasana
          • Krounchasana
          • Bhekasana
          • Dhanurasana
          • Ustrasana
          • Bhardavajrasana
          • Ardha Matsyendrasana
          • Yogi Nidrasana
          • Pincha Mayurasana
          • Mayurasana
          • Nakrasana
          • Parighasana
          • Salabasana
          • Parsva Dhanurasana
          • Laghu Vajrasana
          • Kapotasana
          • Supta Vajrasana
          • Bakasana
          • Eka Pada Sirsasana
          • Dwi Pada Sirsasana
          • Tittibhasana
          • Karanadavasana
          • Vatayanasana
          • Gomukhasana
          • Supta Urdhva Pada Vajrasana
          • Sirsasana Series
        • Introduction to Tristhana Method
        • Introduction to Mysore Style Ashtanga Yoga
        • Introduction to Counted Method
        • Asana in Ashtanga
        • The Ashtanga Pranayama
      • Functional Range Conditioning
        • FRC 101
          • Introduction to Functional Range Conditioning
          • Controlled Articular Rotations (CARS)
          • PAILs & RAILs
          • End Range Conditioning
          • FRC Best Practices and Protocols
        • Elbow Range Conditioning
          • Elbow Flexion
            • Elbow Flexion Hovers
            • Elbow Flexion Passive Range Hold
            • Elbow Flexion Passive Stretch
            • Elbow Flexion PAILS & RAILS
          • Elbow Extension
            • Elbow Extension PNF
            • Elbow Extension Hovers
            • Elbow Extension Passive Stretch
            • Elbow Extension PAILS & RAILS
            • Elbow Extension Lift Offs
          • Elbow Pronation
            • Elbow Pronation Passive Stretch
            • Elbow Pronation Passive Range Hold
            • Elbow Pronation PAILS & RAILS
          • Elbow Supination
            • Elbow Supination Passive Stretch
            • Elbow Supination Lift Offs
            • Elbow Supination PAILS & RAILS
            • Elbow Supination Passive Range Hold
        • Wrist Joint Range Conditioning
          • Wrist Joint Flexion
            • Wrist Joint Flexion PNF
            • Wrist Joint Flexion PAILS & RAILS
            • Wrist Joint Flexion Passive Range Hold
          • Wrist Joint Extension
            • Wrist Joint Extension Passive Stretch
            • Wrist Joint Extension PNF
            • Wrist Joint Extension PAILS & RAILS
            • Wrist Joint Extension Passive Range Hold
            • Wrist Joint Extension Lift Offs
          • Wrist Joint Ulnar Deviation
            • Wrist Joint Ulnar Deviation Passive Stretch
            • Wrist Joint Ulnar Deviation PAILS & RAILS
          • Wrist Joint Radial Deviation
            • Wrist Joint Radial Deviation PAILS & RAILS
            • Wrist Joint Radial Deviation Passive Stretch
        • Spine Range Conditioning
          • Spine Flexion
            • Spine Flexion PNF
            • Spine Flexion Axials
            • Spine Flexion Hovers
            • Spine Flexion Passive Stretch
            • Spine Flexion PAILS & RAILS
            • Spine Flexion Passive Range Hold
            • Spine Flexion Lift Offs
          • Spine Lateral Flexion
            • Spine Lateral Flexion Lift Offs
            • Spine Lateral Flexion Passive Stretch
            • Spine Lateral Flexion PAILS & RAILS
          • Spine Extension
            • Spine Extension PNF
            • Spine Extension Hovers
            • Spine Extension Passive Stretch
            • Spine Extension PAILS & RAILS
            • Spine Extension Axials
            • Spine Extension Passive Range Hold
            • Spine Extension Lift Offs
          • Spine Rotation
            • Spine Rotation Passive Range Hold
            • Spine Rotation PNF
            • Spinal Rotation PAILS & RAILS
            • Spine Rotation Axials
            • Spine Rotation Lift Offs
        • Hip Joint Range Conditioning
          • Hip Extension
            • Hip Extension PAILS & RAILS
            • Hip Extension Passive Stretch
            • Hip Extension Passive Range Hold
            • Hip Extension PNF
            • Hip Extension Hovers
            • Hip Extension Lift Offs
          • Hip Joint Adduction
            • Hip Joint Adduction Hovers
            • Hip Joint Adduction PNF
            • Hip Joint Adduction PAILS & RAILS
            • Hip Joint Adduction Lift Offs
          • Hip Joint Abduction
            • Hip Joint Abduction Passive Range Hold
            • Hip Joint Abduction Passive Stretch
            • Hip Joint Abduction PAILS & RAILS
            • Hip Joint Abduction Hovers
            • Hip Joint Abduction Lift Offs
          • Hip Joint Internal Rotation
            • Hip Joint Internal rotation Hovers
            • Hip Joint Internal Rotation PNF
            • Hip Joint Internal Rotation PAILS & RAILS
            • Hip Joint Internal Rotation
            • Hip Joint Internal Rotation Lift Offs
          • Hip Joint External Rotation
            • Hip Joint External Rotation Passive Stretch
            • Hip Joint External Rotation PNF
            • Hip Joint External Rotation Hovers
            • Hip Joint External Rotation PAILS & RAILS
            • Hip Joint External Rotation Passive Range Hold
            • Hip Joint External Rotation Lift Offs
          • Hip Joint Flexion
            • Hip Joint Flexion Passive Stretch
            • Hip Joint Flexion PNF
            • Hip Joint Flexion PAILS & RAILS
            • Hip Joint Flexion Hovers
            • Hip Joint Flexion Passive Range Hold
            • Hip Joint Flexion Lift Offs
        • Knee Joint Range Conditioning
          • Knee Flexion
            • Knee Flexion PNF
            • Knee Flexion Hovers
            • Knee Flexion Lift Offs
            • Knee Flexion PAILS & RAILS
            • Knee Flexion Passive Range Hold
          • Knee Extension
            • Knee Extension Passive Stretch
            • Knee Extension Hovers
            • Knee Extension PAILS & RAILS
            • Knee Extension Lift Offs
          • Knee Rotation
            • Knee Rotation PAILS & RAILS
            • Knee Rotation Axials
            • Knee Rotation Passive Range Hold
        • Ankle & Foot Joint Range Conditioning
          • Ankle & Foot Joint Dorsiflexion
            • Ankle & Foot Joint Dorsiflexion Passive Stretches
            • Ankle & Foot Joint Dorsiflexion PNF
            • Ankle & Foot Joint Dorsiflexion PAILS & RAILS
            • Ankle & Foot Joint Dorsiflexion Passive Range Hold
            • Ankle & Foot Joint Dorsiflexion Lift Offs
          • Ankle & Foot Joint Eversion
            • Ankle & Foot Joint Eversion PNF
            • Ankle & Foot Joint Eversion PAILS & RAILS
            • Ankle & Foot Joint Eversion Passive Range Hold
          • Ankle & Foot Joint Plantarflexion
            • Ankle & Foot Joint Plantarflexion PNF
            • Ankle & Foot Joint Plantarflexion Lift Offs
            • Ankle & Foot Joint PlantarFlexion PAILS & RAILS
            • Ankle & Foot Joint Plantarflexion Passive Range Hold
          • Ankle & Foot Joint Inversion
            • Ankle & Foot Joint Inversion PAILS & RAILS
            • Ankle & Foot Joint Inversion Passive Stretch
            • Ankle & Foot Inversion Passive Range Hold
        • Shoulder Range Conditioning
          • Shoulder Extension
            • Shoulder Extension PNF
            • Shoulder Extension PAILS & RAILS
            • Shoulder Extension Axials
            • Shoulder Extension Hovers
            • Shoulder Extension Passive Range Hold
            • Shoulder Extension Lift-Offs
          • Shoulder Internal Rotation
            • Shoulder Internal Rotation PNF
            • Shoulder Internal Rotation PAILS & RAILS
            • Shoulder Internal Rotation Hovers
            • Shoulder Internal Rotation Passive Range Hold
            • Shoulder Internal Rotation Lift offs
          • Shoulder External Rotation
            • Shoulder External Rotation Passive Stretch
            • Shoulder External Rotation PNF
            • Shoulder External Rotation PAILS & RAILS
            • Shoulder External Rotation Axials
            • Shoulder External Rotation Hovers
            • Shoulder External Rotation Passive Range Hold
            • Shoulder External Rotation Lift Offs
          • Shoulder Protraction
            • Shoulder Protraction PNF
            • Shoulder Protraction PAILS & RAILS
          • Shoulder Retraction
            • Shoulder Retraction PAILS & RAILS
            • Shoulder Retraction Passive Range Hold
          • Shoulder Elevation
            • Shoulder Elevation PAILS & RAILS
          • Shoulder Depression
            • Shoulder Depression PAILS & RAILS
          • Shoulder Flexion
            • Shoulder Flexion PNF
            • Shoulder Flexion Axials
            • Shoulder Flexion Hovers
            • Shoulder Flexion Passive Range Hold
            • Shoulder Flexion Lift-Offs
            • Shoulder Flexion End Range Conditioning
            • Shoulder Flexion PAILS & RAILS
          • Shoulder Abduction
            • Shoulder Abduction Axials
            • Shoulder Abduction Passive Range Hold
            • Shoulder Abduction Passive Stretch
            • Shoulder Abduction PNF
            • Shoulder Abduction Hovers
            • Shoulder Abduction Lift Offs
          • Shoulder Adduction
            • Shoulder Adduction PAILS &  RAILS
            • Shoulder Adduction
              • Shoulder Adduction Passive Range Hold
              • Shoulder Adduction Lift Offs
            • Shoulder Adduction Hovers
            • Shoulder Adduction PNF
      • Asana
        • Asana Theory
          • Asana Philosophy & Purpose – Definition & Purpose of Asana
          • Embodiment & Grounding
          • Sthira Sukham Asanam / Right Effort
          • Mindful Asana Transitions
        • Asana Categories
          • Pose Categories & Families Intro
          • Pose Categories Overview
          • Standing Poses
          • Core Strengthening
          • Twisting
          • Forward Bends
          • Backbends
          • Lateral / Side Bends & Asymmetrical Poses
          • Balancing
          • Arm Balancing
          • Inversions
        • Poses
          • Standing Poses
            • Adho Mukha Svanasana (Downward Facing Dog)
            • Crescent Lunge
            • Goddess Pose
            • Parsvottanasana (Pyramid Pose)
            • Prasarita Padottanasana (Wide Legged Standing Forward Bend)
            • Tadasana (Mountain Pose)
            • Urdhva Hastasana (Upward Salute) & Standing Backbends
            • Utkatasana (Chair /Fierce / Powerful Pose)
            • Standing Forward Bends
            • Utthita Parsvakonasana (Extended Side Angle)
            • Utthita Trikonasana (Extended Triangle)
            • Virabhadrasana I (Warrior 1)
            • Virabhadrasana II (Warrior 2)
          • Core Strengthening Poses
            • Marjaryasana (Cat Pose)
            • Plank & Chaturanga Dandasana (Four Limbed Staff Pose)
            • Purvottanasana (Upward Plank)
            • Urdhva Prasarita Padasana (Upward Stretched Legs)
            • Navasana (Boat Pose)
          • Twisting Poses
            • Marichyasana III (Marichi’s Pose – Twist)
            • Jathara Parivartanasana (Revolved Abdomen Pose / Reclined Twist)
            • Ardha Matsyendrasana (Half Lord of the Fishes Pose)
            • Bharadvajasana (Sage Bharadvaja Twist)
            • Parivrtta Parsvakonasana (Revolved Side Angle Pose)
            • Parivrtta Trikonasana (Revolved Triangle Pose)
          • Forward Bends & Hip Stretching Poses
            • Apanasana (Knees to Chest)
            • Baddha Konasana (Bound Angle Pose)
            • Dandasana (Staff or Stick Pose)
            • Eka Pada Rajakapotasana (One Legged King Pigeon)
            • Anjaneyasana (Low Lunge)
            • Hanumanasana (Monkey Pose / The Splits)
            • Marichyasana (Marichi’s Pose) I(Forward Bends)
            • Supta Padangusthasana (Reclined Hand to Toe)
            • Yoganidrasana (Yogic Sleep) & Ananda Balasana (Happy Baby)
            • Upavistha Konasana (Seated Angle Pose)
            • Agnistambhasana (Fire Log)
            • Gomukhasana (Cow Face Pose)
            • Paschimottanasana (Seated Forward Bend)
            • Janu Sirsasana (Head to Knee)
          • Backbending Poses
            • Bhujangasana & Salabhasana
            • Dhanurasana (Bow Pose)
            • Setu Bandhasana (Bridge Pose)
            • Supta Virasana (Reclined Hero)
            • Urdhva Dhanurasana (Upward Bow / Wheel)
            • Urdhva Dhanurasana Sequencing Considerations
            • Ustrasana (Camel Pose)
            • Urdhva Mukha Svanasana (Upward Facing Dog)
            • Matsyasana (Fish Pose)
          • Balancing Poses
            • Vrksasana (Tree Pose)
            • Garudasana (Eagle Pose)
            • Virabhadrasana III (Warrior 3 Pose) & Urdhva Prasarita Eka Padasana (Standing Splits)
            • Ardha Chandrasana(Half Moon Pose)
            • Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
            • Utthita Hasta Padangusthasana (Extended Hand to Toe Pose)
            • Ardha Baddha Padmottanasana(Half Bound Lotus Standing Stretch)
            • Svarga Dvijasana(Bird of Paradise)
            • Natarajasana(Lord of the Dance / King Dancer Pose)
            • Anantasana(Side Reclining Leg Lift / Vishnu’s Pose)
          • Arm Balancing Poses
            • Vasisthasana (Side Plank) & Camatkarasana (Wild Thing)
            • Lolasana (Pendant Pose), Tolasana (Scale Pose) & Kukkutasana (Cock / Rooster Pose)
            • Adho Mukha Vrksasana (Handstand / Upward Facing Tree Pose)
            • Bakasana (Crane Pose), Kakasana (Crow Pose), and Eka Pada Bakasana
            • Parsva Bakasana (Side Crow Pose), Dwi Pada Koundinyasana, Eka Pada Koundinyasana I & Parsva Bhuja Dandasana (Grasshopper / Dragonfly Pose)
            • Eka Pada Galavasana (Flying Pigeon)
            • Bhujapidasana (Arm Pressure Pose) & Tittibhasana (Firefly Pose)
            • Astavakrasana (Eight Angle Pose) & Eka Hasta Bhujasana (Leg Over Shoulder Pose)
            • Eka Pada Koundinyasana II (Flying Splits)
            • Visvamitrasana (Flying Warrior)
            • Pincha Mayurasana (Peacock Feather Pose), Dolphin Pose & Vrschikasana (Scorpion Pose)
          • Inversion Poses
            • Halasana (Plow Pose)
            • Salamba Sarvangasana (Supported Shoulderstand)
            • Salamba Sirsasana (Supported Headstand)
        • Surya Namaskar & Vinyasa Yoga
          • Surya Namaskar & Vinyasa Yoga – Overview & History
          • Surya Namaskar & Vinyasa Yoga Inspiration & Devotion
          • Surya Namaskar & Vinyasa Yoga Cautions & Alignment
          • Surya Namaskar Asana & Sequences
          • Surya Namaskar Pose & Sequence Variations
          • Chandra Namaskar (Moon Salutations)
        • Strengthening Practices
          • Core Strengthening Practices
          • More Strengthening & Stabilizing Practices
        • Restorative Yoga Foundation
          • Restorative Yoga Part 1
          • Restorative Yoga Part 2
        • Yin Yoga
          • Yin Yoga Poses & Sequences
          • Yin Yoga Overview
          • About the Polarities of Yin & Yang
        • Stretches
      • Meditation
        • Meditation Foundations
          • Meditation & Mindfulness Introduction
          • Meditation Effects, Benefits & Talking Points
          • Meditation Teaching Tips & Considerations
          • Meditation Challenges & Issues
          • Going Deeper into Yoga Meditation with Gregor Maehle
        • Meditation Techniques
          • Metta Meditation / Loving-Kindness Prayer
          • Meditation Seats
          • Moving Meditation
          • Guided Visualizations
          • Breath Observation & More
          • Mindfulness Meditation
          • Meditation Practices: Body Scan
          • Tonglen, Walking Meditation, Eye Gazing & More Meditation Practices
        • Yoga Nidra
          • Yoga Nidra Introduction
          • Teaching Yoga Nidra Practice
      • Breath & Pranayama
        • Breathing Foundations
          • Breath Teaching Cautions
          • Healthy & Restricted Breathing
          • Natural Effortless Breathing
          • Basic Breath Training
          • Yogic Breathing
          • Pranayama Teaching Foundations
        • Pranayama Techniques
          • Ujjayi Pranayama
          • Nadi Shodhana Pranayama
          • Pranayama Techniques: Ujjayi
          • Kapalabhati & Bhastrika
          • Kundalini Breath of Fire
          • Pranayama Techniques:Agni Sara Dhauti
          • Pranayama Techniques: Agni Sara Dhauti
          • Pranayama Techniques: Brahmari / Bee Breath
          • More Heating Pranayama Techniques
          • More Cooling Pranayama Techniques
          • Kapalabhati & Bhastrika
          • Pranayama Techniques: Ujjayi
          • Nadi Shodhana Pranayama
      • Bandha, Mudra, and Dristhi
        • Bandhas
          • Bandhas Introduction
          • Jalandara Bandha
          • Uddiyana Bandha
          • Mula Bandha
        • Mudras
          • Mudras: Introduction
          • About Hand Mudras
          • Hand Mudras Introduction
          • Anjali / Atmanjali Mudra
        • Dristhi
          • Drishti Introduction
          • Drishti: Going Deeper
          • Ashtanga Drishtis by Pose
      • Subtle Body
        • Subtle Body Foundations
          • Koshas / Panchamayakosha Model: Introduction & Overview
          • Chakras Introduction
          • Energy & Subtle Body Anatomy
          • Pranayama Philosophy
          • Prana Vayus
        • Chakras
          • Chakras Introduction
          • Chakras – Summary & Highlights
          • Muladhara / Root Chakra
          • Svadhisthana / Sacral Chakra
          • Manipura / Solar Plexus Chakra
          • Anahata / Heart Chakra
          • Vishuddha / Throat Chakra
          • Ajna / Third Eye Chakra
          • Sahasrara / Crown Chakra
      • Chanting, Mantra, and Music
        • Yoga of Sound
          • Yoga of Sound Introduction
          • Seed Sounds – Bija & Chakra Bija Mantras
        • Mantras
          • Mantras & Chanting Introduction
          • Aum / Om
          • Bija & Chakra Bija Mantras
          • Mantras & Chanting: Practice Guidelines
          • Expert Recommended Mantras
          • Ashtanga Chants
          • Gayatri Mantra
          • Surya Namaskar & Chandra Namaskar Associated Mantras & Chakras
          • Classic Mantras
      • Strength and Conditioning
        • Strength & Conditioning Introduction
        • Volume, Overload, Specificity, and Progression
        • Periodization: Structuring Training Over Time
        • Integrating Ashtanga Practice with Strength and Conditioning
    • Adaptation
      • Adaptation in General
        • How Yoga Supports Health & Physiology
        • Adaptation / Customization Principles
        • Key Underlying Health Issues & Core Principles of Healing
      • Wrist Pain & Issues
      • Safety
        • Injuries & Conditions in Yoga
        • About Sensation & Pain
        • About Contraindications & Alternatives
        • Referring Students Out for Diagnosis or Individual Assessment
      • Student Types
        • Beginners
          • Teaching Beginners Intro & Overview
          • What Students Want & Need
          • Student Autonomy & Safety
          • Beginners: Sequencing
          • Choosing Pose Versions to Teach
          • Beginners Intro & Overview
          • Clarity of Teachings
          • What Students Want & Need
        • More Student Types
          • Mixed Level Classes
          • Intermediate / Advanced Students
          • Teaching Seniors
      • Pregnancy
        • Yoga Practices for Pregnancy / Prenatal Students
        • Pregnancy & Prenatal Yoga Cautions & Safety Suggestions
        • About Pregnancy & Prenatal Yoga
        • Pregnancy & Yoga: Adaptations by Trimester, Cautions & Safety Suggestions
      • Pain
        • Working with Pain in Yoga
        • About Chronic Pain
        • Yoga for Chronic Pain
      • Back & Spinal Issues
        • Back & Spinal Conditions Introduction
        • Back & Spinal Conditions Introduction
        • Upper Back, Neck & Shoulder Issues
          • Issues of the Neck, Shoulders or Upper Back – Introduction
          • Yoga for Neck, Shoulder & Upper Back Care Teaching Considerations / General Approach
          • Yoga for Neck, Shoulder & Upper Back Care Teaching Considerations / General Approach
          • Neck, Shoulders & Upper Back Care – Choosing Asana
          • Yoga for Neck, Shoulder & Upper Back Care
          • Neck, Shoulders or Upper Back Pain – Issues & Causes
          • Neck, Shoulders or Upper Back Issues & Causes
          • Yoga & OPLL (Ossification of the Posterior Longitudinal Ligament)
        • Low Back Pain
          • About Low Back Pain
          • About Low Back Pain
          • Yoga for Low Back Pain
        • Issues of the Spine
          • Spinal Degeneration — Disc Issues, Spinal Stenosis, Bone Spurs & Related Medical Terminology
          • Yoga & Scoliosis
          • Yoga, Spondylolysis & Spondylolisthesis
      • Hip Issues
        • Hip Issues Introduction
        • Sacroiliac / SI Joints Anatomy, Pain & Issues
        • Sciatica & Piriformis Syndrome
        • Hip Strengthening Exercises to Prepare for Asana & Hip Stabilization in General
        • Yoga Poses & Adaptations for Hip Health and Hip Issues
        • Hip Issues & Teaching Considerations
      • Mental Health
        • Mental Health Introduction
        • Yoga & Mental Health
        • Yoga & Anxiety: Introduction
        • Yoga & Anxiety – Practices to Consider
        • Yoga & Depression: Introduction
        • Yoga & Depression: Practices to Consider
        • The DSM & Diagnosable Mental Health Disorders
        • Sleep Issues & Yoga
        • Addiction, Recovery & Yoga
        • Grief & Yoga
      • Trauma & PTSD
        • Trauma Introduction How Trauma Affects Physiology & More
        • Healing Trauma & PTSD
        • Trauma-Informed Teaching Guidelines
        • Trauma-Informed Yoga Teaching Going Deeper
        • Healing Trauma & PTSD: More Trauma Therapies
      • Inflammation & Arthritis
        • Inflammation & Rheumatism
        • About Arthritis
        • Arthritis & Yoga
        • Yoga & Arthritis of the Knees
        • Arthritis of the Wrists & Hands
        • Arthritis of the Spine, Hips, Shoulders
      • Neurological Conditions
        • Headaches, Migraines & Yoga
        • Yoga & Epilepsy
        • Multiple Sclerosis (MS) & Yoga
    • Research & Inspiration
      • Research on the Impact of Yoga
        • Using Research
        • Yoga Research: Brain Structure & Function
        • Yoga Research: Mental Health & Trauma
        • Yoga Research: Immunity & General Health
        • Pain, Inflammation & Specific Conditions
        • More Research
      • Systems Thinking
        • Introduction to Systems Theory
        • Ashtanga Yoga as a System
      • More Inspiration
        • Inspirational Yoga Stories
    • Themes
      • Introductory Themes
        • Wise Practice Introduction
        • Transitions (as a theme)
        • Present Moment Awareness
        • Inner Attention
        • Yoga & Balance
        • Yoga & Balance
      • Emotions & Feelings
        • Emotions & Feelings Introduction
        • List of Feelings, Words for Naming Emotions
        • The Anatomy, Physiology & Biochemistry of Emotions
        • Negative Emotions, Emotional Suppression & Triggering
        • Emotional Well-Being / Emotional Intelligence, Feeling Feelings, Emotions & Yoga, Intuitive Knowing
      • More Themes
        • Causes of Suffering
        • Surrender / Allowing / Accepting / Changing Perspective / Letting Go / Creating Space
        • Personal Power, Taking Your Power Back, The Power to Choose, Facing Challenge, Questioning Victim Consciousness
        • Courage, Vulnerability, Perfectionism, Fear of Failure, Willingness to Fail, Taking Risks
      • Seasons & Natural Rhythms
        • Wheel of the Year
          • Wheel of the Year Intro
          • Imbolc / Candlemas / St. Brigid’s Day
          • Vernal Equinox
          • Beltane
          • Summer Solstice
          • Lammas / Lughnasadh
          • Autumnal Equinox / Fall Equinox
          • Samhain
          • Winter Solstice
        • Seasonal Yoga Themes
          • Honoring Natural Rhythms
          • Seasonal Yoga Introduction
          • Spring
          • Summer
          • Autumn
          • Winter
        • Moons & Eclipses
          • Tuning in to the Rhythms of Nature
          • New Moon
          • First Quarter Moon
          • Full Moon
          • Third Quarter Moon
          • Balsamic / Dark Moon
          • Eclipses
        • Seasonal Dosha Balancing
          • Seasonal Dosha Balancing
          • Vata Balancing Practices
          • Kapha Balancing Practices
          • Pitta Balancing Practices
      • Subconscious & Shadow Work
        • Hero’s Journey
        • Samskaras & Habits
        • Beliefs & Vikalpas
        • Why Thoughts & Beliefs are So Powerful & How They Create & LIMIT Our Reality
        • Allegory of the Cave
        • Subconscious & Shadow
        • Cognitive & Subconscious Reprogramming
      • Consciousness & Quantum Mechanics Science
        • Physics Terminology, Aether, and an Introduction to the Nature of Reality & Science of Oneness
        • What is Consciousness?
        • The Nature of Reality & The Science of Oneness Part 1 – Introduction & Terminology
        • The Nature of Reality & The Science of Oneness Part 2 – Overcoming an Outdated Worldview
        • The Nature of Reality & The Science of Oneness Part 3 – The Science
        • Consciousness Expansion, Raising Your Vibration, Ascension
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