नवकरण व्यायाम
Navakaraṇa Vyāyāma
Dario Calvaruso – Body Conditioning Glossary
Essentials conditioning
Hands and forearms flexibility conditioning (EC1)
Wrist stretch in cat pose
Action: utthita mārjārīya-karaṇa
Target contraction: strech of the palmaris longus
Hands and forearms strength conditioning (EC2)
Tiger grip in cat pose
Action: aṅgulimukha mārjārīya-karaṇa
Target contraction: hands and forearms muscles
Extended crocodile conditioning (EC3)
ankle extension and flexion on crocodile
Action: utthita caturāṅga daṇḍa
Target contraction: whole upper-body, core and forearms
Finger-tips push-up (EC4)
push-up in aṅgulimukha
Action: aṅgulimukha caturāṅga daṇḍa
Target contraction: whole upper-body, hands, core and forearms
Swing and lift conditioning (EC5)
monkey swing, lift and push backward
Action: uttāna-karaṇa lift
Target contraction: whole upper-body, hands, core and forearms
Press and drag conditioning (EC6)
monkey swing and drag forward
Action: uttāna-karaṇa lift
Target contraction: whole upper-body, hands, core and forearms
Crunches conditioning (EC7)
Action: caturāṅga daṇḍa to tūla
Target contraction: whole upper-body, hands, core and forearms
Press-through conditioning (EC8)
Press through the arms and straighten the legs
Action:adhomukha śvāna to upaviṣṭha daṇḍa
Target contraction: whole upper-body, hands, core and forearms
Jump through conditioning (EC9)
Jumping through the arms with straighten legs
Action: adhomukha śvāna to upaviṣṭha daṇḍa
Target contraction: rectus femurs + whole upper-body, hands and forearms
Tripod conditioning (EC10)
Place and takeoff of the head on the mat
Action: tripadikā śīrṣa-karaṇa
Target contraction: whole upper-body, hands and forearms
Warm-up conditioning for the press (EC11)
First part of the upakrama with sliding pad or towel
Action: upakrama-vinyāsa
Target contraction: whole upper-body, hands and forearms
Flexibility conditioning
Inner-hip opening (FC1)
Supported Frog Conditioning
Action: vīrabhadra-karaṇa
Target stretch: adductor-s and pectineus
Anterior hip opening (FC2)
Supported or Fasten Dancer Conditioning
Action: paripūrṇa-baddha utthitaikahasta satī-karaṇa and baddha utthita ardhacandra-karaṇa;
Target stretch: psoas major and iliacus, rectus femoris, tensor fasciae and illiotibial tract
Shoulder extension (FC3)
Wall supported arched mountain
Action: vīra-parvata-karaṇa / uṣṭra-karaṇa / ūrdhva-dhanu-karaṇa
Target: vertical flexion of the shoulders
Shoulder mobility (FC4)
Assisted / block-supported cow pose
Action: gomukha-karaṇa
Target: asymmetrical flexion and extension of the shoulders
Hip extension (FC5)
Wall supported arched camel
Action: uṣṭra-karaṇa and rāja uṣṭra-karaṇa
Target stretch: hip-flexor (psoas major and iliacus), rectus femoris, tensor fasciae and illiotibial tract
Passive posterior stretch (FC6)
Wall supported plough
Action: hala-karaṇā, sārvāṅga-karana
Target stretch: whole posterior-body
Supported posterior stretch (FC7)
Wall supported posterior-stretch
Action: uttāna-karaṇā,
Target stretch: whole posterior body
Assisted posterior stretch (FC8)
Assisted posterior-stretch
Action: paścimottāna-karaṇa
Target stretch: whole posterior body
Passive posterior stretch (FC9)
Wall supported assisted posterior-stretch
Action: paścimottāna-karaṇa, prasārita-paścimottāna-karaṇa
Target stretch: whole posterior body
Anterior stretch (FC10)
Prone assisted anterior stretch
Action: pūrvottāna-karaṇa (works also for ūrdhva dhanu)
Target stretch: whole anterior body
Posterior stretch conditioning (FC11)
Assisted hamstring-stretch
Action: uttitaikapāda-karaṇa and variations
Target stretch: glutei, biceps femoris, semitedinosus, gastrocnemius
Anterior stretch conditioning (FC12)
Assisted hip flexor-stretch
Action: āvarjita ekapāda-pūrvottāna-karaṇa
Target stretch: rectus femoris, tensor fasciae
Hip-rotation conditioning (FC13)
Assisted pigeon-stretch
Action: uttānaikapāda kapota-karaṇa, āgāragodhikā̄-karaṇa;
Target stretch: I.T. band (vastu lateralis, tensor fasciae and illiotibial tract, extensor digitorum longus)
Shoulder flection conditioning (FC14)
Assisted fasten pigeon-stretch
Action: baddha uttānaikapāda kapota-karaṇa;
Target stretch: I.T. band (vastu lateralis, tensor fasciae and illiotibial tract, extensor digitorum longus), chest and shoulders (pectoralis, deltoids, biceps brachii).
Thigh-stretch conditioning (FC15)
Wall-supported horse and pigeon stretch
Action: sālamba-aśva-karaṇa, sālamba-ekapāda-kapota-karaṇa;
Target stretch: rectus femoris and I.T. band (illiotibial tract, vastu lateralis, tensor fasciae and extensor digitorum longus) and hip-flexor (psoas major and iliacus).
Body-opening and shoulder extension conditioning (FC16)
Assisted king-pigeon
Action: rāja-ekapāda-kapota-karaṇa;
Target stretch: rectus femoris and I.T. band (illiotibial tract, vastu lateralis, tensor fasciae and extensor digitorum longus), hip-flexor (psoas major and iliacus) and triceps brachii.
IT-band conditioning (FC17)
Body-manipulation IT-stretch
Action: supta vīra-karaṇa
Target stretch: rectus femoris and I.T. band (illiotibial tract, vastu lateralis, tensor fasciae and extensor digitorum longus) and hip-flexor (psoas major and iliacus).
Synergetic leg-conditioning (FC18)
Pillar-supported leg stretch
Action: utthita tryaṅgaikapāda krauñca-karaṇa
Target: I.T. band / hamstrings (biceps femoris and semitedinosus) and calfs (gastrocnemius).
Wall-supported back and shoulder opening (FC19)
Wall supported back extension
Action: utthitahasta prasārita skanda-karaṇa
Target stretch: intervertebral disc space and glenohumeral joint (shoulder joint)
Assisted shoulder-blade lift (FC20)
Socket joint pull with partner
Action: skandhapaṭṭikā-karaṇa (shoulder-blades pulling action)
Target stretch: intervertebral disc space and glenohumeral joint (shoulder joint)
Assisted posterior stretch FC21)
Assisted posterior stretch with block support
Action: prāsarita paścimottāna karaṇa
Target stretch: hamstrings: (e) semitendinosus, (f) semimembranosus, and (g) biceps femoris
Intense assisted posterior stretch with two assistants (FC22)
Assisted legs pull
Action: prāsarita paścimottāna karaṇa
Target stretch: hamstrings: (e) semitendinosus, (f) semimembranosus, and (g) biceps femoris and all the muscles of the back: (h) gluteus maximus, (i) latissimus dorsi, (l) trapezius, (m) deltoid, and (n) serratus posterior inferior.
Assisted turtle stretch (FC23)
Assisted stretch with chairs support
Action: kūrma-karaṇa
Target stretch: hamstrings: (e) semitendinosus, (f) semimembranosus, and (g) biceps femoris and all the muscles of the back: (h) gluteus maximus, (i) latissimus dorsi, (l) trapezius, (m) deltoid, and (n) serratus posterior inferior.
Shoulder and spinal extension (FC24)
Supported conditioning for ūrdhva dhanu
– Raised feet bow stretch
– Wall supported inverted shoulder extension
– Wall supported cakra
Action: ūrdhva-dhanu-karaṇa
Target: vertical flexion of the shoulders and expansion of intervertebral disc space.
Forearm stand spinal extension (FC25)
Raised feet forearm stand bow stretch
Action: dvipāda ratni śīrṣa karaṇa
Target: vertical flexion of the shoulders and expansion of intervertebral disc space.
Wall supported vertical (FC26)
Action: hala-karaŋa and sarvāṅga-karaṇa
Target: posterior stretch, improves blood circulation.
Standing posterior stretch conditioning (FC27)
Assisted hamstring-stretch
Action: uttitaikapāda-karaṇa and variations
Target stretch: glutei, biceps femoris, semitedinosus, gastrocnemius
Anterior hip opening (FC28)
Assisted horse step / extended horse step) and variation (with knee flex)
Action: aśva-karaṇa
Target stretch: Iliacus, adductor (brevis, minimus and externus), psoas, transversus abdomini, rectus abdominis
Supine Inner-hip opening conditioning (FC29)
Wall supported lotus conditioning
Action: padma-karaṇa
Target stretch: adductor-s and pectineus
Hamstring and posterior hip stretch (FC30)
Assisted posterior stretch on standing pose (prasārita pādottāna-karaṇa)
Action: prasārita pādottāna-karaṇa
Target stretch: the whole posterior
Assisted stand hip opening (FC31)
Assisted yoga-stand hip opening
Action: yogadaṇḍa-karana
Target stretch: isolated hip-opening
Passive seated hip opening (FC32)
Assisted yoga-stand hip opening
Action: ubhayapādāṅguṣṭha karṇadhanu-karaṇa, parivṛtta ubhaya-pādahasta karṇa-dhanu-karaṇa
Target stretch: isolated hip-opening
Assisted anterior stretch for bow
Passive hip opening (FC33)
Partner assisted stretching bow
Action: āvarjita uṣṭra karaṇa
Target stretch: iliopsoas (psoas and the iliacus muscles) and lumbar spine mobility
Frontal split conditioning (FC34)
Assisted kneeling frontal split
Action: hanumāna karaṇa
Target stretch: hamstrings
Later split conditioning (FC35)
Assisted seated lateral split
Action: samakoṇa karaṇa
Target stretch: adductors
Fasten arm seated posterior stretch (FC36)
Assisted posterior stretch with arm fasten
Action: paścādbāhubaddha paścimottana- karaṇa
Target stretch: hamstrings stretch and shoulder mobility
Assisted posterior hip opening (FC37)
Assisted two-leg pigeon (posterior hip opening)
Action: dvipādakapota-karaṇa
Target stretch: hamstrings stretch and shoulder mobility
Hip rotation conditioning (FC38)
Seated one leg pigeon
Action: upaviśṭhaikapāda-kapota-karaṇa
Target stretch:hip rotation
Assisted hip opening with posterior stretch (FC39)
Posterior stretch half-lotus pigeon
Action: ardhapadma-kapota-karaṇa
Target stretch:hip rotation with posterior stretch
Hanging lotus with reverse tracking (FC40)
Assisted hanging lotus
Action: nirālamba viparīta-matsya karaṇa
Target stretch:anterior stretch around the hip with spinal extension
Assisted posterior strech with hip rotation (FC41)
Assisted supine angle
Action: supta koṇa
Target stretch: posterior stretch
Supine Intense assisted posterior stretch with two assistants (FC42)
Supine assisted legs pull
Action: supta prāsarita kona karaṇa
Target stretch: hamstrings: (e) semitendinosus, (f) semimembranosus, and (g) biceps femoris and all the muscles of the back: (h) gluteus maximus, (i) latissimus dorsi, (l) trapezius, (m) deltoid, and (n) serratus posterior inferior.
Frontal split with rotation (FC43)
Assisted kneeling frontal split with frontal leg to the side
Action: vikrānta karaṇa
Target stretch: hamstrings
Assisted Wall supported squat (FC44)
Wall supported squat with partener pressing the knee forward
Action: utkaṭa
Target stretch: plantaris and achilles
Side martial squat (FC45)
wide-stand one leg side squat
Action: utkaṭa
Target stretch: plantaris and achilles
Strength conditioning
Shoulder mobility and strength (SC1)
Extended plank
Action: utthita daṇḍa-karaṇa
Target: whole upper-body
Core and forearm strengthening (SC2)
Hand-walk by dragging to the sides
Action: daṇḍa-calana
Target: core and forearm
Arm and back strengthening (SC3)
reverse table lift-up
Action: ūrdhva caturaṅga daṇḍa-calana
Target: shoulder mobility, arm and back strengthening
Prone-body straighten arm core pushup (SC4)
Full extension push-up
Action: daṇḍa-calana
Target: core and whole-body
Press, drag and resistance (SC5)
Press, drag, hold and flow
Action: adhomukha śvāna to tūla and vinyāsa (loop)
Target contraction: whole upper-body, hands, core and forearms
Push-up series (SC6)
push-up variations
Action: daṇda-karaṇa
Target: upper-body
Forearm supported boat conditioning (SC7)
Forearm supported half-boat
Action: sālamba ardha-nāva
Target contraction: chest and core strengthening
Mobility & Limb-isolation conditioning
Dṛṣṭi-bheda (MC1)
Isolated eye movements
Action: dṛṣṭi-bheda in naṭa-dvīpāda-vīrabhadra-karaṇa
Target: mobility of eyes
Śiro-bheda (MC2)
Isolated head movements
Action: śiro-bheda in naṭa-dvīpāda-vīrabhadra-karaṇa
Target: mobility of neck and head
Aṃsa-bedha (MC3)
Isolated shoulder movements
Action: aṃsa-bedha in naṭa-dvīpāda-vīrabhadra-karaṇa
Target: mobility of shoulders
Squat conditioning (MC4)
One-leg squat conditioning (MC5)
Tripod straddle and press (MC6)
Assisted straddle and press for tripod
Action: tripadikā-śīrṣa-karaṇa
Target: hip mobility and upper-body strength
Scapula rotation conditioning (MC7)
Isolated shoulder-blade movements
Action: ūrdhva-dhanu karaṇa
Target: shoulder mobility and anterior stretch
Assisted wheel (MC8)
Assisted rotation on the back from the plough to a plank
Action: cakra
Target: skill and mobility
Handstand conditioning
Handstand conditioning set (HC1)
Warm -ups, preliminary body training and monitored hold
Action: ūrdhvamūla vṛkṣa-karaṇa
Target: whole upper body
Handstand press conditioning (HC2)
Dragging
Action: ūrdhvamūla vṛkṣa-karaṇa
Target: hands, forearm and core
Handstand twist-out conditioning (HC3)
Stages: identification of strength-side, wheel routine, press and twist
Target: kinaesthetic receptor
Handstand somersault conditioning (HC4)
Stages: lower, middle, upper and reverse
Target: kinaesthetic receptor, whole upper body strength
Handstand orientation conditioning (HC5)
Stages: identification of strength-side, wheel routine, press and twist
Target: kinaesthetic receptor