Yoga Adjustments: Philosophy, Principles, And Techniques
The quintessential guide to yoga assisting and hands-on teaching, Yoga Adjustments introduces the art and practice of providing yoga assists to yoga students. Addressing one of the most important topics in the yoga field, expert yoga instructor and best-selling author Mark Stephens covers the philosophy of yoga practice, the sensibilities of touch in teaching yoga and improving alignment, the seven principles of hands-on yoga teaching, and the twenty-five most effective methods of tactile cueing. An invaluable resource for all yoga teachers, teacher trainers, and serious yoga students, this book includes a foreword by yoga star Shiva Rea as well as over 850 unique instructional photos and explanatory captions demonstrating precise ways of guiding a variety of flowing sequences.
Opening with an in-depth discussion of the philosophy of yoga assisting, Part I–Foundations describes the methods and techniques of giving yoga assistance, with detailed discussions of all of the elements of yoga assisting including communicating with students, qualities of touch, the five basic steps of providing hands-on cues, hands-on positioning and stance.
Part II–Applications demonstrates how to assist students in each of over 100 postures in the seven families of asanas (poses). Each chapter begins with background on an asana family and close consideration of its foundation asana. Each asana is presented in a two-page spread with photos that show how to give students effective guidance and support. Part III–Evolution offers thoughts on the further development of yoga in the twenty-first century.
Yoga Sequencing: Designing Transformative Yoga Classes 1st Edition
Yoga Sequencing: Designing Transformative Yoga Classes presents the essential principles and methods for planning and sequencing yoga classes. Addressing one of the most popular topics in the yoga profession, this book offers sixty-seven model sequences of yoga poses (asanas) that cover the broad range of yoga student experience, including multiple sequences for beginning, intermediate, and advanced students; yoga for kids, teens, women across the life cycle, and seniors; classes to relieve depression and anxiety; and sequences for each of the major chakras and ayurvedic constitutions. Each sequence provides guidance for teaching the different breathing (pranayama) and meditation techniques that give yoga its transformative power.
Enhanced with over 2,000 instructional photos and an elaborate guide to the constituent elements of over 150 yoga asanas, the book draws equally from ancient yoga philosophy and contemporary insights into functional anatomy, biomechanics, and kinesiology. The nuanced interrelationships among asanas within and between the seven asana families are explored and the anatomy of opening and stabilizing each pose is explained for sequences designed around specific needs and intentions. A comprehensive appendix includes a glossary of yoga-related terms, an alphabetical asana index with thumbnail photographs of each asana, a class planning worksheet, representative sequences from several popular styles of hatha yoga, and a list of resources for further exploring sequencing and the larger practice of teaching yoga.
I UPDATED THIS REVIEW FOR A OVER A YEAR... THIS WILL HOPEFULLY GIVE YOU A GOOD SNAPSHOT OF THIS ENTIRE ENDEAVOR. I'D LIKE TO WARN YOU THAT THIS REVIEW IS EXTREMELY LONG.
My family and I have been wanting to plant an organic garden for years. However, we live in an area where the soil is red clay. The thought of tilling our soil was too daunting, so we put the gardening project on hold for several years.
This year we decided to "go for it" and the idea of using raised garden beds made sense (due to our horrible local soil). My wife did some research and found that Mel Bartholomew's method is consistently shown to be one of the best methods around. She bought me this book to get our project off the ground.
My wife had some reservations about this project. The reason being that initial set up (when done correctly) can be a bit costly.
One of the key elements of this book is the innovative composition of the soil used in the garden beds. I'll quote a portion of the book that discusses the ideal soil:
"There are three characteristics of a perfect growing mix. First of all, it's lightweight, so it is easy to work with and easy for plants to grow in. Next, it is nutrient rich and has all the minerals and trace elements that plants need without adding fertilizers. Finally, it holds moisture yet drains well."
Mr. Bartholomew goes on to say, "After many experiments, I found three of my favorite ingredients made the perfect mix when combined in equal portions." Mr. Bartholomew's perfect soil (which he calls "Mel Mix") is made up of 1/3 vermiculite, 1/3 peat moss, and 1/3 compost that is made up of five different types of compost. The use of five types of compost is so that your plants get a range of nutrients. Using only one type of compost will provide only one type of nutrient. All this makes perfect sense to me.
Here's the negative part with regard to cost: Below I will list all of the soil components I plan to use for my soil mix. I will be using this soil to fill three 4x4 garden beds with a depth of six inches (this means I need 24 cubic feet of soil). I will list the cost of each (what I actually paid) after each ingredient.
VERMICULITE 37.98
PEAT MOSS 19.95
COMPOST MADE UP OF THE FOLLOWING:
Organic Vegetable and Fruit Compost 11.98
Black Kow Composted Cow Manure: 9.94
Organic Mushroom Compost 11.98
Earthworm Castings (worm poop) 24.98
Organic Composted Chicken Manure 13.98
This comes to a grand total of 130.79 (not including sales tax).
I shopped and compared prices at four different nurseries. The individual items above were purchased from all four depending on price. You really need to do your homework with your local garden centers to truly get the best price.
Ok. Now, something about cost that will make you feel better: When using this mix again for another planting season, you do not need to ever again add vermiculite and peat moss. The only thing you need to again add is the compost. BUT, if you make your own compost (made up of all the variety of your scraps), you do not need to to buy the five component compost mixture again. Needless to say, we IMMEDIATELY began our own compost project. We make daily contributions to our compost containers because we REALLY want to avoid having to buy compost again.
Of course the prices above will vary depending on where to live. You also may choose compost ingredients different from the ones I chose. As you can see, the earthworm castings were the most expensive element of my compost (however, I learned that earthworm castings hands down provide some of the best nutrients).
Rather than make my own raised garden beds, I chose to buy prefab beds. My cost for those was 171.97.
I also needed seeds, seed starters, ingredients for organic pest control mixture (I chose neem oil and organic liquid peppermint soap - I got this idea from the Global Healing Center... they wrote an article entitled "10 Organic Homemade Pesticides"), a water hose nozzle, garden fabric (for underneath raised beds), and other miscellaneous items. We have deer and other critters near our house, so we need netting, poles, etc. Fortunately, a dear older couple is giving us their anti critter materials because they no longer garden. We also need trellises (for plants that vine... like eggplant and cucumber), but my ten year old daughter fashioned some beautiful trellises from bamboo harvested from a neighbor's yard (with their approval of course).
Factor in all of the above, and my total cost for this project was around $450.00. Again, all of these prices can vary dramatically, but I'm just giving you a ball park figure based on my own experience.
One nice thing about using the Square Foot Gardening ("SFG") method is that there is an SFG website you can visit. Available information at this website includes a blog by Mel Bartholomew as well as a forum with posts from SFG gardeners from around the world. In the forum, moderators and SFG gardeners provide a huge amount of supporting information. You can post your own gardening questions and, typically, within a few minutes, someone posts an answer.
If you have children, getting them involved with gardening is easy with the SFG method. In fact, Mr. Bartholomew devotes a whole special section in his book to children. My daughter is having a blast participating in our garden project. Gardening teaches responsibility and valuable skills. I think any child will really benefit from being a part of this kind of gardening project.
Weeding duties are minimal because the soil composition makes it easy to pull weeds out. Also, this soil is forgiving when it comes to watering (you cannot over water because of the water absorbing and drainage properties of the soil).
Based on my family's experience so far (we are at the indoor seed raising stage), I have to highly recommend this book. The SFG method is proven to be one of the best organic high yield systems. You can get maximum produce production with limited space. There may be other gardening methods out there, but I believe SFG to be the best.
NOTE: I will periodically update this review to let you know how our project is coming along.
UPDATE 3/2013: We are in the process of determining where our raised beds should be located based on sun exposure. We have a couple trees whose shade interferes with sun exposure. One thing that needs to be taken into account is that as the season progresses, the sun's position changes. An area that was sunny one month may not be sunny a month later.
UPDATE 3/20/2013: Our little seedlings are coming up beautifully. We put them out in the sun during the day and bring them in when evening frost sets in.
QUICK SEED STARTING TIP: My daughter and I found that a turkey baster is excellent for watering seedlings gently and precisely.
UPDATE 4/23/2013: I have had various experiences (very bad and very good) with Jiffy seed starters (pellets). You can read my reviews in my profile. Our seedlings are now "young adults" and are doing quite well. The weather in the Southeast has been freakishly cold. Beds should be planted soon.
UPDATE 4/29/2013: Made our first batch of "Mel's Mix." It is pretty amazing. The texture is light and airy. At the same time, it is moist and the color is a rich dark brown. The soil has a fresh earthy scent. My daughter calls it, "Black Gold."
UPDATE 5/7/2013: As was noted in this book, you simply cannot over-water when using this soil mix. I have been using the mix to re-pot some of my smaller plants from seed starters. I have to water, maybe, every other day. When I do water, I give the plants a pretty good drink. The water quickly drains without leaving the soil soggy. This soil mix is amazing! Best of all, my plants are growing like crazy.
UPDATE 07/01/2013: Well, my square foot garden beds are taking off. Right now, as far as fruit developing, I have baby tomatoes (Black Krim) and and a few sugar baby watermelons. I started my beds a bit late in the season, but there is still time for them to produce a good harvest. I have lots of other things growing in my beds.
UPDATE 09/15/2013: Well, some interesting developments:
Due to events beyond my control, for over six weeks my garden received only sporadic watering and organic pest control. My friends and family did a heroic job of helping. Despite the watering issues, many of my plants still did well! I think my successes are completely due to the SFG method (vermiculite water retention is great). I know that my situation is unusual, but I think it is a credit to this method that if circumstances are less than perfect, you won't have a total loss.
My Black Krim tomatoes produced a nice amount of juicy and sweet fruits (and they are still going). The complex flavor of the tomatoes is unlike anything I've gotten from a grocery store. My basil plants really took off and since I planted them as companion plants to the tomatoes, my tomato plants appear to have suffered fewer pests. Those tomatoes not planted with basil nearby had some leaves stripped off by caterpillars (I'm not sure if there was a direct connection, perhaps it was a coincidence).
French marigolds (Queen Sofia variety) did extremely well, and veggies planted by the marigolds also suffered fewer pests (aphids in particular). We got one beautiful Sugar Baby watermelon (a personal sized melon and you typically only get one or two per plant each season).
Our chives survived and even our carrots did ok. Our squash, bell pepper, and eggplant, and cucumber plants fared badly. Our radishes bit the dust despite my having planted French breakfast radishes (which are a bit more heat resistant). I took a big chance on the radishes because they hate very hot weather (I at least wanted to try).
UPDATE 01/10/2014:
Despite bitter cold days (sometimes in the teens), I have been having fantastic success with winter variety vegetables. I have been able to devote some time to my garden, but overall, very little effort has been required. When temps were in the teens, I covered everything with tarps. When temps got up to at least the mid 20's, no tarps were required. Pests are non existent (probably due to the bitter cold). At the moment, I am working with nine EarthBoxes (these were a gift) and two raised beds. I'd like to stress that Mr. Bartholomew does not advocate the use of EarthBoxes, they just happen to be something I have and they work well for me.
UPDATE 3/14/2014:
Just for fun, my daughter and I planted "rainbow" carrots last fall. These included: Lunar White, Solar Yellow, Cosmic Purple, Atomic Red, Bambino and Dark Knight. We harvested the carrots earlier this week. The very dark purple (almost black) are the Dark Knight. My wife has become partial to the Lunar White and my daughter is partial to the Cosmic Purple. I'm going to plant a square each of these just for them for mid spring harvest (hopefully!!). I need to tell you that these carrots do in fact taste like carrots... and they are sweet as candy. We've never tasted a carrot so fresh, crispy and sweet.
UPDATE 3/23/2014:
I planted tomatoes, sweet bell peppers, anaheim chiles and eggplant 2/21/2014. For the tomatoes I used peat seed starters. I planted the rest in 3" pots containing my homemade Mel's Mix. I learned that peppers really dislike soil very high in peat, so I avoided planting them in peat starters. The first tomato seedlings peeked out on 2/26/2014. The rest of the vegetables seemed to take forever (I'd say about two weeks). - Peppers, in particular, take forever to come up. I have once again begun my ritual of putting my seedlings out during the day when it is warm and sunny. I bring them in at day's end when it gets cold. Georgia weather has been ridiculous. The "in-and-out" thing (no pun intended for my CA readers who are burger lovers), can be tiresome. I'm not necessarily recommending it, but it works well for me.
UPDATE 4/13/2014:
Unfortunately, my family and I did not make a concerted effort to prepare our own compost during the past months. I have purchased the following composted materials: Cow manure, chicken manure, mushroom compost, worm castings, and vegetable/fruit compost. I will begin amending my beds with compost later this week (hopefully).
I have quite a few seeds that I accumulated over the winter. Many are disease resistant varieties (but non-GMO). I figure I need all the help I can get when it comes to disease. Like the rainbow carrots I planted, some of the seed varieties are novelties. This keeps the interest of my daughter and we all have some fun. I bought some fresh neem oil. I am going to direct sow the rest of my vegetables when the weather gets warmer.
UPDATE 7/19/2014:
I have good news and bad news:
The bad news is that all but one of my tomato plants have fungus. I am trying everything I can to help the problem. I have been getting some good advice from folks at the Square Foot Gardening Forum. We'll see what happens (of course, I will keep you posted). I did not have any problems with fungus last year... many gardeners in my area were surprised by this because this problem is common here.
The good news is that I have gotten lots of Anaheim peppers, tomatoes of all sorts of varieties and and an eggplant (with more to come it looks like). Also, I harvested some garlic from what I planted in October. I have a zucchini that grew to a monstrous size just one month after it was planted. I am experimenting with asparagus. I am also trying to grow some Kentucky Wonder beans (bush variety). Eureka variety cucumbers are progressing nicely. I direct sowed some Genova basil (same kind I planted last year), and it also is doing well. I set up a large pot full of Mel's Mix and in it I have rosemary, thyme and ginger. I will probably need to eventually move out all but the rosemary... rosemary gets really big. For the time being though, it's going to be a trio.
With regard to tomato horn worms: After my daughter saw the first one of the season, I applied BT Thuricide. About a week later I found a horn worm dangling from one of my tomato stems. It was shriveled, brown and mushy (and, of course, dead). Thumbs up on the BT Thuricide (I wish I had known about it last year!)
UPDATE 11/15/2014:
Well, I've planted winter crops. I've got four different kinds of kale, six kinds of carrots, spinach, garlic, winter lettuce and shallots. Something interesting: My daughter has foregone her flower bed for winter variety vegetables. Despite the opportunity to plant cold resistant flowers, she would much rather have fresh lettuce, etc. I think that's pretty cool!
UPDATE 12/14/2014:
Despite weather in the teens, my winter vegetables have all come up and are doing quite well. One of the joys of winter gardening is the absence of bugs. Also, your body doesn't easily overheat like you might in oppressive spring/summer weather.
Dear reader, this is my last entry. I have taken you on my gardening trip for over a year. I wish you much success with your own garden. Take care and thank you for reading my review. :)
REMEMBER: Shop around for the best prices... and above all... enjoy your garden!!
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Viene en inglés.
Clear and easy to follow for new yoga teachers.
I like the background he gives to yoga and the variations of surya namaskars he shows the teacher/student.
I always come back to the book anytime I need to review or make sense of something.
This is a great book for a new or more seasoned teacher if you have the time to read thoroughly or you need some quick tips.
Kindle version(instead paperback) lets you google terms you dont understand, which is awesome. Cant really say anything bad at this time.
It looks like a great guide for beginner teachers.
Skimming through it looks easy to read and to follow.
Great for building foundational skills.
Page 9, "While creativity is beautiful, it is ideally expressed in keeping with the basic sequencing principles that make physical yoga beneficial and sustainable."
This book is clearly intended for teachers, but as that's essentially what I'm doing for myself, it's been great. Two enthusiastic thumbs up. ;)
Würde das Buch allen empfählen die tiefer in die Adjustments eintauchen wollen.
Yoga Adjustments addresses the subject of hands-on instruction, specifically, how to use touch to encourage improved alignment, provide support and guidance, and clarify instructions. As always, Mr Stephens’ approach is student-focused and sensitive. Ask permission before touching. Respect personal boundaries and know that these can change during a session. Teach to the abilities of the person in front of you. Guide the student toward developing awareness and awakening through the asanas.
The scope of the book covers everything from the purposes of touch to where and how (and how not) to touch. Stephens begins with the seven basic principles of hands-on teaching—teaching what you know, asking permission, clear intention, move and breathe with the student, staying safe, teaching the essential asana elements, and supporting stable foundations. From here, he moves on to defining the various responses we hope to elicit, from elongation and activation to stabilization and relaxation. He also is clear about types of touch that can confuse, injure, or cross personal boundaries. His five basic steps to giving hands-on cues and assistance include setting up the asana with a stable base, eliciting elongation and then motion of the spine, followed by refinement and deepening the asana. He outlines nine stances for positioning yourself to maximize stability, comfort, and safety, and nine different hand positions and motions for cueing.
Then the fun begins.
Stephens devotes seven chapters, one for each asana family, to a detailed application of these techniques to 99 asanas, showing specific hand placements for encouraging proper alignment and refinement. For example, for Dhanurasana (Bow Pose), he shows cueing for the hips to encourage posterior pelvic rotation, shoulders to draw them down and away from the ears, and knees to prevent splaying. Modifications include using a blanket under the top front of the pelvis to reduce pressure on the low back and to ease the weight of the position farther back, and a strap if it’s difficult for the student to grasp her ankles. The suggested progression is to explore Side Lying Bow. The section ends with references to pertinent pages in Teaching Yoga and Yoga Sequencing and Stephens’ website.
The descriptions for assuming the poses are the same as those given in Teaching Yoga. Some of the discussion of touch is also from that book, but in Yoga Adjustments, it is elaborated and expanded. It makes for a valuable companion volume to Stephens’ other books.
Motivated home practitioners will find the cues for individual asanas helpful in refining their poses, and will also benefit from the suggested modifications and progressions.
Thank you, Mr Stephens, for sharing your knowledge and philosophy with others. Yoga Adjustments is a worthy and important addition to anyone’s yoga library.
One things I really like about this(and Stephen's previous 2 books) is how he recognizes and talks about the roots of this ancient practice, while making the information relevant to the place where yoga is today.
He builds a strong foundation in philosophy, history, and principles before going into detailed descriptions of set up and adjustment for a huge number of asanas. I like that this book has such strong alignment and structural foundations but also talks about the more subtle, energetic and spiritual side of this practice. Stephens does a good job of reminding us of the strength of each person's inner teacher. As we are adjusting, guiding, and teaching we are helping students find and recognize this inner light.
Great book, would definitely recommend it to anyone on the teaching path!
I have found a richer skill set and a greater since of connectivity to my students on the whole by understanding the "when and how to cue my class".
This book offers teachers many tools to assist students in strengthening their "inner teacher" to encourage a deeper since of awareness in one's personal practice, overall creating more space for the students yoga foundation and personal bliss. Teachers following the concepts of "Yoga Adjustments" will assist in creating a sustainable practice for their students through proper, tactile support as well.
This book is a wonderful reminder on how to continue a safe and sacred practice for teachers and students. A personal thank you to Mark Stephens for bringing this body of work forward as the growth and development continue in the wellness field in respect to yoga.
Rochelle Kindell Stanley
.
First, the question of why to give hands on guidance. Here Stephens connects the dots of ancient yoga philosophy with contemporary theories of touch and awareness, leading to a brief discussion of the mind-body separation question and its resolution through practices of embodiment like yoga.
Next in exploring the question of yoga philosophy and ethics, Stephens adds a compelling voice to those asking that as teachers we ask permission before touching, underlying his idea in earlier books that, "the best teacher is inside," that our role as formal teachers is to guide in ways that feel comfortable and helpful to our students.
The chapter on techniques goes far beyond what is currently offered in other books or magazines. If you really want to learn the fundamentals of guiding with your hands, this chapter is for you. Then go on to the next chapters and you'll find it all applied in tremendous detail with some of the best passages I've ever read on teaching yoga.
It is a fantastic book that should be in the hands of every yoga teacher before they begin doing hands on adjusting with their students. The book has also very appropriately been endorsed by yoga teacher luminaries!
It is a great help to sequencing classes and helping me put everything together that I recently learned.
Really recommend this book for anyone that is developing a home practice or new to teaching.
This book is full of suggestions for sequences covering the range of students: children, seniors, pregnant women, beginners, intermediates, and advanced. There are sequences emphasizing the main asana families—back bends, hip openers, forward bends, inversions, arm balances, twisting, and standing balances—as well as those for relaxation and balancing the chakras and doshas. And if you prefer to put together your own practice, the author includes a wonderful section on the constituent elements of 115 asanas, outlining areas that need to be flexible, areas that need to be stable, which asanas provide good preparation for the pose, which are appropriate follow-ups, and what the effective counterposes are.
As if all that isn’t enough, the author includes sections on the various forms of Sun Salutation, effective cueing and teacher interaction, and a glossary of anatomical and yoga terms.
In all, this is a thorough and informative resource that will enhance the effectiveness of your classes and practice.
Extremely well written and obviously borne out of years of practical experience.
Very helpful advice and information to consider when planning yoga classes for all sorts of ages, stages and abilities.
Beautiful photography and very helpful step-by-step photographic sequeces for a huge variety of classes amd sitiuations.
This is my new Yoga Teacher Bible! I refer to it constantly!
A fabulous resource.
Every asana is broken down - all styles are covered and they include sequences for specific health issues or dosha's. All aspects of yoga are covered, not just the poses.
I love this book and my students will never be bored with my classes.
Highly recommend!