Chaptering and decoding for Yoga for Every Body

[Jennifer R]

Whew, this was quite the job! First I've listed the individual poses (each pose or series has its' own title). Then I've listed the pre-programmed workouts as they're listed on the menu of the dvd, i.e., Beginners <30 minutes, etc. I've listed the name of each workout, and where it was somewhat obscure, have tried to give a general description of what's included. Then I list, in order presented, the poses by number. When the title was more self-explanatory, I didn't included a description. I'll also be adding more English names to the pose list from time to time. Hope this helps! Please forgive any typos since I just finished.

1. prasarita padottanasana (extended leg stretch) 1:24
2. sukhanana with forward bend 1:44
3. trikonasana (triangle post 2:25
4. upavishta konasana with forward bend 1:45
5. uttanasane (standing forward bend) 0:57
6. finger exercises 2:10
7. seated series 3:27
8. baddha konasana 0:48
9. feet series 3:08
10. savasana (corpse post) 5:15
11. supta padangusthasana series (leg stretches with strap) 6:32
12. upavishta konasana 0;48
13. pascimottanasana 1:47
14. parivrtta trikonasana (revolved triangle pose) 2:32
15. ardha baddha padma pascimottanasana (half bound lotus forward fold) 1:50
16. maricyasana I 2:29
17. triang mukhaikapada pascimottanasana 2:05
18. virabhadrasana (warrior I) 1:40
19. ardha chandrasana 2:25
20. virabhadrasana II (warrior II) 2:16
21. chandra namaskar (moon salute) 7:00
22. Sun Salutations 2:18
23. Hero Sequence
24. bharadvajasana
25. marisyasana III
26. Sun Salutations II
27. abdominal series
28. twist series 6:40
29. morning star twist
30. parivrtta parsvakonasans (revolved flank stretch)
31. parivrtta ardha arandrasana (revolved half moon)
32. parivrtta Janu susasana
33. Sun Salutations III
34. Ustrasana (camel)
35. Vasisthasana (side balance)
36. Urdhva mukha svanasana (up dog)
37. Dolphin push ups
38. Adho mukha svanasana (down dog)
39. Arm strengtheners
40. Child’s Pose
41. Cobra series
42. Wheel
43. Bakasana (crow)
44. Down dog push ups
45. Dwi hasta bhijapidasana
46. Meditation
47. Supported matsayasana (fish)
48. Bridge
49. Legs up wall to shoulder stand
50. Neck rolls
51. Matsayasana (fish)
52. Eye exercises
53. Rabbit pose (headstand prep)
54. Tree
55. Vajrasana (Thunderbolt) 1:22
56. Virasana (hero’s pose) 1:30
57. Sirsasana(headstand)
58. Finger exercises
59. Janu Sirsasana (bent leg forward bend)
60. Parsvakonasana (side angle pose)
61. Parsvottanasana
62. Seven easy pieces (moving energy)
63. Table series 2:38
64. Lunge series
65. Baddha konasana with forward bend


PRE-PROGRAMMED WORKOUTS

Beginners <30 minutes

Good Morning (gentle seated and lying stretches) 25 min
7, 8, 9, 12, 55, 56, 11, 10

Dealing with Change (energetic standing poses) 25 min
64, 22, 3, 60, 28, 10

Open and Strong Heart (twists, upper body strength, cobra) 25 min
63, 64, 3, 39, 40, 41, 10

Shoulders, Arms, Wrists, Hands 25 mins
6, 63, 39, 41, 38, 40, 10

Hips, Knees, Ankles, Feet 25 min
9, 64, 3, 60, 61, 38, 40, 55, 56, 10

Practice during menstruation (hip openers, forward bends) 25 mins
7, 8, 12, 65, 59, 2, 4, 10

Preparing for meditation (seated forward bends, lunges) 20 mins
7, 9, 8, 12, 53, 40, 46

Beginners 30 minutes+

Self Esteem Booster 30 min (nice mix lying and standing poses)
28, 27, 64, 22, 11, 10

Oh My Aching Neck 30 min
62, 7, 22, 48, 49, 50, 10

Flow Series 30 min
7, 63, 64, 22, 21, 1, 10

Getting In Balance 30 min (includes finger, feet & eye exercises, tree, lunges)
6, 9, 63, 22, 54, 38, 7, 52, 10

Hip Mobility 30 min
7, 8, 64, 3, 60, 23, 5, 11, 10

General Practice 45 min
62, 7, 64, 38, 3, 60, 23, 5, 55, 11, 10

General Practice, Floor 30 min
11, 29, 7, 8, 12, 55, 48, 50, 10

General Practice, Standing 35 min (almost all flows, why is bridge in a standing practice?)
22, 21, 23, 1, 5, 55, 48, 27, 10

Practice for Spine 50 min
62, 29, 48, 27, 11, 7, 28, 41, 38, 10

Intermediates <45 minutes

Stability and Grounding 40 min (hip openers & forward bends, triangle, downward dog)
55, 56, 65, 9, 59, 64, 38, 3, 60, 67, 61, 11, 10

Going with the Flow 40 mins (moon salute, lunges, several flow series)
7, 64, 38, 21, 3, 60, 61, 1, 5, 2, 11, 10

Compassionate Heart 30 min (seems like a miscellaneous mix??)
63, 38, 26, 41, 39, 34, 35, 36, 37, 40, 48, 10

Wringing Out the Old 40 min (or, twist ‘n shout---LOTS of twists)
7, 64, 38, 3, 14, 31, 28, 24, 25, 29, 10

Practice During Menstruation 20 min (forward bends, hip openers)
7,59, 15, 2, 65, 13, 10

Challenge Practice for Arms and Abs 40 mins (looks tough, lots of arms, backbends, abs)
63, 39, 41, 37, 34, 38, 36, 27, 49, 10

Preparing for Meditation 30 min (seated forward bends and lunges)
7, 8, 12, 65, 2, 59, 64, 26, 55, 46


Intermediates 45 minutes (all in this category are 45 minutes long)

Fire in the Belly (flow series x3, seated twists, abs)
26, 23, 21, 5, 38, 40, 28, 24, 25, 27, 10


Backbends
63, 64, 38, 26, 41, 34, 36, 11, 48, 51, 47, 10

General Practice, Floor
7, 9, 8, 12, 6, 55, 56, 59, 4, 2, 28, 24, 25, 65, 10

Opening the Lines of Communication (chest/shoulder opener heavy, thus the name)
26, 38, 3, 60, 21, 5, 28, 48, 49, 50, 10

Finding Balance (warriors, half moons, tree, sun salutation)
63, 38, 3, 60, 19, 20, 18, 23, 54, 26, 5, 52, 10

Hips, legs, & feet
7, 12, 8, 59, 9, 55, 56, 38, 5, 21, 23, 11, 10

General Practice
11, 29, 64, 3, 60, 20, 18, 14, 61, 5, 56, 8, 12, 59, 27, 10

General Practice, Standing
23, 26, 54, 38, 3, 60, 61, 14, 18, 20, 19, 1, 51, 55, 40, 10

General Practice with Backbends
26, 21, 38, 41, 34, 48, 42, 49, 11, 10


Advanced <45 minutes

Grounding 30 min (seated hip openers and forward bends)
55, 56, 8, 12, 13, 9, 16, 15, 17, 11, 10

Mobility 40 min (mostly standing poses, many twists)
63, 64, 38, 3, 60, 18, 20, 61, 1, 19, 14, 30, 31, 5, 55, 10

Heart 40 min (chest openers, balance, arm work, backbends, shoulder stand)
33, 41, 36, 34, 38, 35, 39, 37, 44, 43, 42, 48, 49, 51, 10

Practice during menstruation 30 min (hip openers, forward bends)
7, 8, 12, 15, 59, 17, 16, 2, 65, 4, 55, 10

Practice for your neck 45 min (lots of chest/shoulder openers, neck stretches)
50, 11, 29, 48, 51, 47, 10

Voice 30 min (looks tough, chest openers and backbends)
33, 41, 36, 34, 42, 48, 51, 49, 47, 10

Balance 35 min (preps, headstand, shoulderstand, fish)
33, 54, 5, 38, 53, 57, 40, 48, 49, 51, 52, 10

Meditation 25 min (lots of forward bends, 4:45 meditation)
7, 8, 12, 59, 4, 65, 2, 15, 46


Advanced 45 minutes+

General Practice, Standing Poses 50 min
33, 21, 23, 54, 5, 3, 60, 18, 20, 19, 14, 31, 30, 1, 38, 55, 40, 10

General Practice 2 with Headstand 60 min (includes shoulderstand)
11, 29, 64, 38, 21, 23, 1, 55, 24, 25, 12, 59, 15, 16, 13, 57, 49, 10

General Practice 3 with Headstand 45 min (headstand is 3rd pose; more standing poses than #2)
55, 53, 57, 40, 1, 64, 38, 14, 30, 31, 18, 20, 49, 51, 10

General Practice 4 with Headstand and Backbends 50 min (headstand second pose)
38, 57, 40, 64, 33, 23, 21, 41, 36, 48, 42, 49, 51, 10

General Practice 5 with Headstand 70 min (headstand first, arm work & balances, wheel, abs)
57, 40, 63, 64, 3, 60, 20, 18, 14, 19, 30, 31, 1, 38, 36, 41, 37, 44, 45, 27, 48, 42, 49, 51, 10

General Practice 6 with Backbends 45 min (includes wheel and shoulderstand)
7, 63, 64, 33, 41, 36, 34, 48, 42, 49,51, 10

Heat 60 min (flows x3, standing/seated/lying twists, forward bends, abs)
33, 21, 23, 30, 31, 1, 28, 25, 24, 59, 32, 27, 29, 11, 10

Abdominals and arms 45 min (arm balances included)
63, 39, 37, 41, 35, 43, 45, 38, 55, 48, 27, 11, 29, 10

[SharonNYC]

Thanks Jennifer. Somehow I feel this DVD is in my future. This information will come in very handy.

[Lisa TV]

Wow Jennifer,

That was a lot of WORK. Thanks for all your efforts! I feel guilty that all that I need to do now is hit "print" and all that info is mine!


Lisa

[Jennifer R]

Really, I was doing this for myself because I couldn't stand not knowing what was in all those workouts--I tried "potluck" a couple of times and it was the wrong workout for my mood.

Then a couple of days ago I found this DVD chaptering section on this forum, and decided it would be a useful thing to post. So, enjoy! I've already found a couple of typos I have to go back and fix, oops.

[Elisabeth]

Thank you so, so much for doing this! I have popped this DVD out twice in frustration because I can't figure out what the heck is on it! I'm going to print out your info and keep it handy and hopefully figure out ways this week to work this one into my rotation. I recognize that this was a huge amount of work for you, and I really appreciate it!

[MsChana]

Thanks so much, Jennifer! I know how long that must have taken. I was out of town this week, but I'll add it to the index now.

[Colleen]

Thanks, Jennifer!

I actually typed up a description of the poses when I previewed this DVD. For some reason I only saved the document on a ZIP disk, and now I can't find the disk!

I'm very happy that I don't have to type all of that stuff again, LOL!

[Danielle*]

I've printed out your post and just wanted to express my appreciation for your hard work. You have made it so much easier for me to use this DVD!

Danielle

[Colleen]

I finally found my ZIP disk!

I'm posting the list that I made of the poses grouped by category (standing flow, standing, kneeling, seated, or lying). This will be useful if you plan to program your own sequences. Each number is a title number. Each title has two chapters. If you program a sequence, choose the title number, then choose "all" for the chapter number.

The standing flow series titles begin and end standing upright. The other standing poses (except for standing forward bend) begin and end in down dog. Kneeling poses usually begin in table position.

When I made this list months ago, my hip injury was still pretty bad. I typed detailed descriptions of the poses so that I would know which ones to avoid. I've included the Sanskrit names when they were given on the DVD. I've indicated props used: Bl (blanket), Br (block or brick), S (strap).

Thanks again, Jennifer, for posting the titles included in all of those workouts. I didn't have that info on my disk, so if you hadn't posted it I'd still have a lot of work to do!


standing flow series
21) moon salute (chandra namaskar): crescent moon, forward bend, triangle, side
angle pose, triangle-half moon-triangle, forward fold with extended legs and reverse
namaste, fan pose, crescent moon 7:02
22) sun salutation: beginner, 2x (surya namaskar) 2:20
23) hero’s salute (virabhadra’s namaskar): wide-leg stance with supported backbend,
fan pose, warrior 1, warrior 2, warrior 3, warrior 1, forward fold with extended legs
and reverse namaste, wide-leg forward bend with shoulder stretch; repeat once
more from warrior 1 4:44
26) sun salutation: intermediate, 2x (surya namaskar) 2:56
33) sun salutation: advanced, 2x (surya namaskar) 2:24

standing poses
1) wide-leg forward bend, fan pose (prasarita padottanasana) - Br 1:24
3) triangle pose (trikonasana) - Br 2:26
5) standing forward bend (uttanasana) 0:57
14) revolved triangle pose (parivrtta trikonasana) - Br 2:33
18) warrior 1 (virabhadrasana 1) 1:40
19) half moon pose (ardha chandrasana) 2:27
20) warrior 2 (virabhadrasana 2) 2:17
30) revolved flank stretch: twist, lunge position (parivrtta parsvakonasana) - Br 2:07
31) revloved half moon (parivrtta ardha chandrasana) - Br 2:04
35) side plank; from down dog (vasisthasana) 1:53
43) crow pose; from standing forward bend (bakasana) 1:01
44) down dog pushups - Bl 0:48
45) two arms pinched pose: standing forward fold with legs apart; walk hands back
past the feet and rest the back of each thigh on the back of each arm; squat down
and try to lift the feet; then standing forward bend (divi hasta bhujapidasana) 1:15
54) tree pose 2:43
60) side angle pose (parsvakonasana) - Br 2:07
61) standing: legs extended; lean torso over front leg; hands behind the back in
reverse namaste (parsvottanasana) 2:38

kneeling poses
34) camel pose (ustrasana) - 2 Br 2:05
36) up dog; from table position (urdhva mukha svanasana) 0:59
37) dolphin push-ups 1:32
38) down dog; from table position (adho mukha svanasana) 1:38
39) arm strengtheners: pushups, dolphin pose, down dog 4:01
40) child’s pose - Bl 1:31
53) rabbit pose: kneeling with elbows back; roll back and forth from the forehead to the
crown of the head; find a comfortable spot and put more weight on the head, then
lift the knees and straighten legs; end in child’s pose 1:31
57) headstand; from kneeling position 2:24
63) table series: cat arch and dog tilt, curve spine into a sideways C and look over
shoulder, shoulder stretch 2:42
64) lunge series, kneeling: low lunge, hamstring stretch in low lunge position, inner
and outer thigh stretches, high lunge, back to low lunge - 2 Br 3:18

seated poses
2) seated forward bend: crossed legs (sukhasana with fb) - Bl 1:46
4) straddle stretch with forward bend (upaviskta konasana with fb) - Bl 1:47
6) finger exercises, wrist stretch 2:10
7) cross-legged seated series: cat arches, twist, side lean 3:28
8) bound angle pose (baddha konasana) - Bl 0:49
9) feet series: stretching toes and ankles 3:02
12) seated straddle position (upavishta konasana) 1:18
13) seated forward bend (pascimottanasana) - Bl 1:47
15) half-bound lotus forward fold (ardha baddha padma pascimottanasana) - Bl 1:50
16) seated forward bend: one leg bent and the other extended; wrap arm around bent
leg and clasp hands behind your back (maricyasana 1) - Bl 2:30
17) seated forward bend: one leg in hero position and other leg extended (triang
mukhaikapada pascimottanasana) - Bl 2:05
24) seated twist with knees bent to one side (bharadvajasana) - Bl 4:03
25) seated twist: one leg bent, the other extended (maricyasana 3) - Bl 2:08
28) twist series 6:36
seated: crossed legs, bound angle, straddle
lying: straight legs, one leg bent, both legs bent
32) straddle postion; one leg bent and the other straight; side lean over straight leg,
reaching for the foot (parivrtta janu sirsasana) 2:26
40) child’s pose - Bl 1:31
46) seated meditation: not guided, but with some reminders about breathing and
posture - Bl 4:51
55) thunderbolt pose (vajrasana) - Bl, Br 1:24
56) hero’s pose (virasana) - Br, Bl 1:31
59) seated; one leg bent and the other extended; fold forward between legs, then fold
forward over extended leg (janu sirsasana) - Bl 4:17
65) bound angle pose with forward bend (baddha konasana with fb) - Bl 1:44

lying poses
10) corpse pose with relaxing body scan (savasana) 5:14
11) reclining inner thigh and hip stretches (supta padangusthasana series) - S 6:33
27) abdominal series 4:28
29) morning star twist: lying 2:27
41) cobra series: lying prone; lift one leg at a time, then each leg with the opposite arm,
then upper body only; full cobra 3:54
42) wheel pose, 3x (urdhva dhanurasana) 2:34
47) supported backbend: bolster or rolled blanket (supported matsyasana) - Bl 1:55
48) bridge pose 2:53
49) legs up the wall to shoulder stand 4:59
50) supine neck rolls 4:11
51) supine chest opener: head tilted back; arms behind the back with hands supporting
buttocks; legs crossed (matsyasana) 1:07
52) supine eye exercises 3:09
62) the seven easy pieces: chakra balancing exercises; supine 10:06

[Norma H.]

And yours too, Colleen!

Would you believe this thread was listed first in my unread list and I just bought this dvd today at Borders?

It was meant to be!