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BASIC PREMISES POSTURE, ASANAS, AND PRANAYAMA/BREATHING POSTURE The spine is concerned with the energy flow, and the chest with the breath, that’s why these two areas are always involved in the Yoga practice. When the act of breathing and movement become one the integration begins. The first thing to attend it’s your posture . Your chest should be free to expand unlimitedly when you breathe, and your spine should be stretched out and relax to allow the energy flow through your body. In the first Limb of Patanjali’s Yoga Sutras, Yamas, restrictions, not to do, we can find Ahimsa. This term means, Not Violence, not only with the others, also with us. This also can be translated as the universal laws of all of “love you”. When you apply this law aggressiveness, violence, with yourself or others stops. “Do your 100%. Listen to your body. You have the first fit back from your body. Stop when you need to stop. Modify the posture if you need to. Remember you don’t need to do it all. There is not such thing as a perfect posture” ASANAS The third limb of the Yoga Sutras is Asana, in Sanskrit means "seat". In the modern world Asana is used as the name of a physical posture. In the Yoga Sutras Patanjali, it’s described as “seat” “establish a seat (balance) in happiness”, also “that position which it’s comfortable and steady” Based on this two uses we can describe Asana as a pose and as a union with the spirit. The Raja yogis practiced Asana to develop the ability to seat comfortably in a position for a long period of time, as necessary for meditation. The Hatha yogis found that asanas open the energy channels and psychic centers, Chakras. The Asanas became tools to attain higher awareness, allowing the exploration of the body, mind, breath, and subtle states. The flow between the Asanas has to be harmonious, balanced, without strain. The focus must be inwards, concentrated in the self, with total consciousness. It’s about being present. Asanas work on both the body and the mind. These are not separate entities although there is a tendency to think and act as though they are. The gross form of the mind is the body and the subtle form of the body is the mind. Practicing asanas integrates and harmonizes the two. To see the different Yoga positions, or Yoga Poses, and alternative positions, with their benefits click here. BREATHING/ PRANAYAMA Pranayama is commonly defined as 'breathe control'. Looking closely to the meaning of each word give us a deeper meaning. “ Prana” means 'vital energy' or 'life force', “ ayama” means 'to expand', accordingly with this Pranayama is “the expansion of the vital energy”. This vital energy is responsible for all physical and spiritual experiences. Pranayama balance the pranic body (prana = energy) which is the nerve branches that go through the whole body carrying the vital force to every cell, every organ, every tissue filling them with life. Pranayamas are also the preparatory practices for the awakening of the Kundalini through the stimulation of the Chakras, and help in the concentration while performing the Yoga set, or Kriya. In the past some Yoga styles like for example Kundalini were kept secret, and were only taught from one person to another, but in the course of time different yogis, and gurus, like Yogi Bhajan, reintroduced the teachings for everybody who wants to learn . Mastering Pranayama will empower you to act with less effort, more concentration, more pleasure, and will increase resistance. “Keep up breathing even when you meet resistance!”- Indra K “If you can not breathe fully you shouldn’t be there” -David Swenson- “When the breath is unsteady, the mind is unsteady. When the breath is steady, the mind is steady, and the yogi becomes steady. Therefore one should restrain the breath”- Savatmarama- There are different types of Pranayama. To see the different types of yogic breath, Pranayama , click here. BREATHING PROPERLY If there is only one thing you will choose to learn from Yoga. Learn to breathe will be the priority. Even though it seems something elementary, most elementary things and overview, or taken lightly. As a result 40% of the people, due to society pressures, breathe the exactly opposite way you are supposing to. The studies show how breathing the wrong way for long periods of time will develop in future different illness. The diaphragm it’s the membrane that separates the lungs from the stomach. When we breathe in our lungs get fill up with air pushing the diaphragm down which makes the abdomen come out. In the exhalation the abdomen comes back in unconsciously. It doesn’t have any other way to go. Try consciously breath in forcing the abdomen out in the inhalation for around tree times. The body naturally picks it up. Because it feels better! The abdominal area corresponds with the third Chakra, where we keep all our emotional stuff. The way we breathe is directly related with the way we feel. Just think about how you breathe; -When nervous, calm, angry, content, fearful, grateful, etc. -After received a really bad new, do you sighing? How’s your breathe shallow, or deep? -After received a really good new. -In euphoric states. Breathing affects our emotional state, concentration, our level of stress, it controls if we sleep at night, etc. Breathing the right way help us breath deeper, be calmer, and it feels better!! It helps the circulation, and makes you feel energetic and light. Environment, Music, Equipment It’s always recommended to do Yoga in a safe and tranquil environment. Not cold, not to hot. The ideal environment will be a place where the person can’t be bothered or interrupted. A flat surface is recommended. Outdoors is great when respects all this criteria. It’s very important to respect a person’s space when meditating. Music can be a great help to uplift or relax the yogi. But it’s not indispensable. Candles are nice. Incense is nice. They can enhance the space. But you don’t really need them. The best thing to wear to a Yoga class is loose, light-weigh clothes that will not restrict the movement, a Yoga mat; most Yoga studios rent them, a towel, and a bottle of water, and clothes to change afterwards (depending of the type of Yoga). Yoga it’s becoming more and more popular. And with this popularity there is an increase in all kind of Yoga equipment. The use of props; bands, blocks, chairs, etc can be a great help to assist you in a Yoga posture. Personal Limitations, Contraindications, Modifications, Props Everyone it’s different, therefore its body should be treated differently. It’s important while doing Yoga to maintain attention in the body and the mind, and to acknowledge when the body, mind, or both are creating resistance. That’s why most Yoga teachers will encourage you to listen to yourself. When you are listening there is no space for injuries. The principle of Ahimsa may apply during all your practice -Not Violence- with your body, with your mind, not negative thoughts, polluted thoughts, that drain your energy and concentration, as you enter the union with your infinite self. The Yoga doesn’t measure by how flexible one is. What it happens outside is a reflex on of the inside and vice versa. Respect yourself by acknowledge your own self limitations, and built it up from there. When someone mentions Yoga, almost everyone visualizes a pretzel’s like body posture. Always remember that twist like a pretzel doesn’t make you a better yogi or yogini (for women), otherwise the “Circus of Solei” members will be the best yogis. In the Yoga Positions, or Asanas page, there is a modification to the challenged positions. When there is doubt, always use your common sense. Use props if you need them. They are fun, and can help you to go deeper within the position. It’s ok to practice Yoga while pregnant. It’s a great way to keep fit during pregnancy. It helps to open the chest for deeper breathing, lifts the breastbone to make more room for your baby, stretches the legs wide to exercise the pelvic muscles, holds the spine erect for free of energy, helps you to maintain steady emotions, centers you to cope with change, and accesses the deep relaxation that lies within you. Avoid inverted positions, risk twist poses, abdominal strengtheners, extended holding of any pose, or energize breaths, like breath of fire, during the two first days of menstruation and during pregnancy. Instead of Breath of Fire you can do Long Deep Breathing. The issue is that these practices might interfere with the downward flow or cause discomfort. FRECUENCY OF PRACTICE The more you practice the better you will get. In fact, there is no much theory in Yoga as practice. “Don’t think, just practice” –Pattabhi Jois- At least a couple classes a week will be needed for the person to feel a difference. Or as I always said “It’s better one than nothing”, but as you grow into the yoga practice a daily practice it’s required. Best try to practice daily at a fixed time, without fail, following a Yoga set or Kriya. On certain days the mind may give justification for not practicing, or may be upset, disturbed or restless. If there is not illness, you should endeavor to do your practice as normal. “It takes 40 days to establish a habit, 90 days to confirm it. 120 days to master it -everyone will know it” – Yogi Bhajan- Promote a habit- Do one special yoga set, and/ or meditation for 40 days. Keep a diary of your progress and the changes you go through. Sadhana, daily practice, it’s best done, 2 ½ hours before the sunrise, it’s called Ambrosial hours, or Amrit Vela, from 4 to 7 o’clock in the morning, another auspicious time to practice is from 4 to 7 in the evening. At “the Ambrosial Hours” when the sun it’s in a sixty degree angle with the earth, you get the maximum results. And when your world it’s quieter, you can meditate better, it helps the concentration. This is the time we need to be awake to receive the first solar energy of the day. “Any fool can sleep, but wise it’s that one who rises before sun” – Sahkti Parwha kaur Khalsa Sadhana it’s your personal, spiritual effort. As you need to take a shower, to clean your body, you need to do Sadhana to clean your mind. To take of your mind before your day starts, so you can pay all your attention to the duties of your life. “What happens when you don’t shower for a while? –You stink, right?!- The same thing happens with the mind, if you don’t take the time to take care of one of your most valuable gifts, with time will stink too”- Yogi Bhajan On “how to wake
up in the morning and do Sadhana” click here.
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