Introduction to Yoga
The purpose of yoga is to get out of stuck and entangled
Another way to explain this is that you are learning some techniques and practices. The the heart of them the aim is to care!!! – care for others, care about what you do, care about how you live. This causes mindfulness but from a kind of compassionate heart center. It is an inner development, a refinement of our behavior and inner process.
In terms of getting things done in life, including the ability to get up and practice, our philosophy is quite simple……..to do it – but with awareness.
Let every day begin with focused thoughts of gratitude, forgiveness and the request for inner help.
Life: Is both the internal and the external (Duhkha) – Impermanence , everything changes.
Yoga: is engaged attention to the ‘active’ and ‘none active’ internal, the experience of who we are.
Yoga is made up of three parts:
Meditation
Breath
Practice.
In short – you meditate and breath and practice as one.
The outcome has preparation and the preparation leads to outcome.
Asana and Pranayama are part of your overall meditation, which are part of your overall yoga practice.
What is Asana?
Hatha – Breathing
Hatha Yoga is the mother of Asana’s
Asana Classificatin:
Sitting
Training
Asana Definition: Stira and Sukha. Supported/relaxed, open and free.
Asana Purpose: Balance, Lightness and Strength.
Below the Navel- Uddiyana Zone – Activatiion of lower abdomen – Sthira – Supported Zone of Hatha. This is the atictve zone of the exhale.
Above the Navel – Site of Upper Triangle – Such – Happy. This is the active zone of inhale.
Smooth breath.
ONE PART IS WHAT YOU PRACTICE – HOW YOU PRACTICE IS THE YOGA
What is Pranayama?
How should I breath while practicing asana? With controlled focus.
BREATHING
– Always nose breath.
– Don’t over breath for anything.
– As long and deep as possible.
– The exhale is the most important. Why? Because if we don’t breath out all the carbon dioxide out of our lungs we can not inhale our full capacity of oxygen
Breathing should be:
Natural
Balanced
Appropriate
This work with the breath ultimately clears the nervous system and removes impurities.
YOGA PRIORITIES:
1. Inner Organs
2. Spine and Joints.
3.Muscle.
Regulated Breathing. What is it? How do I do it and when do I do it?
Breath Regulation
INHALE
Pelvic floor hold at end of exhale
1. Upper ab – Fingertips
2. Side ribs – Heel of hand
3. Chest – Thumb
EXHALE
From top of inhale
1. Allow area above navel to relax “easy exhale”
2. ACTIVE lower abdomen. Complete exhale – empty – pause – hold MULA (back to INHALE)
PRANAYAMA BEGINNER PRACTICE SEQUENCE
Lay down – work breath – massage psoas + diaphragm
Preperations + Kriyas
Stand: Pre-Nauli/Nauli x 5
Sit: Agni Sara (pop naval out)
Simha Mudra x 3 (lion)
Jiva Bamda x 5 10 secs (tongue)
Brahma Mudra (head turn)
Prep-Kria + Nadi Sodhana
Regulated Breathing
KAPALABHATI – training – regular – start 20 reps exactly – advanced 60 reps with external hold
Anuloma Viloma (Alternate nostril – in left out right and then switch in right out left.)
KAPALABHATI + External Hold
Pranayamas
Ujjayi (in both, out L)
Surya Bhedan ((in R, out L)
Sheetali (in tongue, out both)
Chandra Bhedena (In L, Out R)
Bhramari (ngmmmmm…..)
MEDITATION
Techniques for meditation:
1. Practice asanas with smooth breathing and internal focus.
2. Practice Pranayama with internal attention.
3. Sit, watch breath or mental chanting.
4. Sit and watch the naval.
A dedicated approach prepares the mind and channels the energy so that you are more aware, more mindful throughout the day.
Write out all the moves in full and make a short video. Add mantra recordings.
Picture of Paul’s breath work drawing.
Shakes – Moves – pre-nauli – squats stand
SIT – Mantra’s (SAHANA, TRYAMBAKAN,
“Om tryambakam yajamahe sugandhim
pusti vardhanam
Urvarukamiva bandhanan mrtyor
mukshiya mamritat”
“Om Bhur bhuuh suvahah
Tat savitur varenyam
bhargo devasya dhimahi
Dhiyo yo nah pracodayat”
Body of all. Mind of all. Spirit of all.
May we meditate on the radiance of the inner light.
Energy Circles – Meditation (30 mins)
Heart Center – Gratitude – Forgiveness (empathy, self-compassion, compassion) – Help
Paranoia Japa OM x 21
Central Nervous System
Picture of the CNS and why breath is important in affecting the parasympathetic nervous system.
Cells are the smallest living thing in the body. Your body recreates itself every 7 years including bones.
BIG PICTURE – Cells need circulation and for circulation you need movement.
Breathing is the key to helping & aiding the parasympathetic system.
Therefor the right yoga approach to breathing through movement.
In our world we are constantly stimulated and distracted. – Keeps the sympathetic system active.
ASANAS – Movement
Pranayama – Breathing
Fixing CNS problems
Fixing the organs/facia/spine/joints and muscles.
What do bones do? They make and store blood cells. Red blood cells cary oxegyn around the body. White blood cells fight bacteria and virus. They are constantly regenerating themselves. Nerve cells are all made before we are born. They grow.
OUR EMOTIONS ARE ACTUALLY MEMORIES!!!!!!!!
COGNATIVE THERAPY.
What is the most import part of this? That you practice every day if only for a short time.
Yin Yoga
Yin Yoga is a none muscular practice. It is NOT restorative. The goal of it is to stress and stretch connective tissue, facia. It is based around the ‘theory of exercise’ that living tissue atrophies if not stressed. Facia plays a big role in our ‘range of motion’ therefore time spent practicing Yin Yoga can increase our range of motion.
The aim is to control the intensity of the stretch in the target area. Staying in the stretch and not exiting early is important unless you have pain or feel like you will injure yourself.
Principle 1 – Relax muscles in the target area.
- None muscular practice
- 40-70% effort
- Moderate practice
Principle 2 – Find the ‘Sweet Spot’ or ‘Happy Medium’ between too much and too little.
- Regular breathing or deep abdominal breathing.
- Stretch intended target area
- Control intensity.
- Don’t exit pose early.
Principle 3 – ‘The Rebound’ This is the resting relaxing time between the poses.
- Feel the effects of the stretch
- Stimulation of none muscle tissue, facia.
- Feel sensations – warmth, tingly or fuzzy.
Principle 4 – Stay Still
- This tissue does not respond well to intensity.
- Different people will look different in the same pose.
- Deep tissue responds well to moderation.
1 hour Yin practice
Dangle Pose
Bananasana (both sides)
Saddle Pose (both sides)
Broken Wings (both sides)
Sphinx Pose
Cross legged twist (both sides)
Rest