Yoga Gurus

The Primary Series : Sitting Postures

silentsurfur@gmail.com (Suresh) — Wed, 28 Jan 2009 18:49:00 +0000

XIV PASCHIMOTTANASANA A-C • INTENSE WEST

STRETCH OR SITTING FORWARD BEND

Paschima=west Uttana=intense stretch

A 1. Inhale, arms up, look up to thumbs.

2. Exhale, bend forward, hold onto big toes with middle and index fingers.

3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye.

4. Exhale, bend forward, pulling elbows out to sides to help bring chest to

thighs, then nose to knees. (In A, B, and C pull shoulder blades back down

the spine as the arms stretch forward to create oppositional pull.)

Drishti: nose.

Hold for 5-8 breaths.

Modified posture: hands to ankles or shins, look up, spine straight.

B 1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold

around sides of feet.

2. Exhale, bend forward, go a little deeper into the posture and bring chin to

knees, elbows should be above the ground out to the side, not touching the

floor, feet flexed.

Drishti: nose.

Hold for 5-8 breaths..

C 1. Inhale, head up, look up, lengthen spine, this time clasp hands all the way

around feet.

2. Exhale into a forward bend.

Drishti: nose.

Hold for 5-8 breaths.

VINYASA TO SITTING

The Primary Series : Sitting Postures

silentsurfur@gmail.com (Suresh) — Wed, 28 Jan 2009 18:26:00 +0000

XIII DANDASANA • STAFF POSE

Danda=staff, rod

1. Sit with legs extended out in front and hands on floor by hips with fingers

facing the feet, sitting up with spine straight. Place chin to chest in

jalandhara bandha, shoulders rolled open and scapula pulled down the

back.

Drishti: nose.

Hold for 5-8 breaths.

The Primary Series : Standing Asanas

silentsurfur@gmail.com (Suresh) — Wed, 28 Jan 2009 18:21:00 +0000

XII VIRABHADRASANA A-B • WARRIOR

Vira=hero

A From downward dog, Adho Mukha Svanasana

1. Inhale, step right foot forward between hands, bend right knee to 90

degrees, square the hips, press back heel and outside of foot into floor,

as you lift arms up over head, palms together, gaze upward and really

emphasize mula bandha.

Drishti: thumbs.

Hold for 5-8 breaths.

2. Inhale, straighten right leg, come up and turn around to other side, bend

left knee, arms up over head.

Virabhdrasana A, left side 5-8 breaths.

B 9. Inhale, keep the trunk straight, a

feeling of being pulled from four directions,

revolve hips open to right, arms out to sides looking over middle finger of

left hand. Bend left knee, tuck pelvis, lift chest. Press back heel and outside

of back foot into floor.

Drishti: tip of middle finger.

Hold for 5-8 breaths.

10. Inhale, come up, straighten legs, revolve around to other side, bend right

knee over right ankle, Virabhadrasana B, right side 5-8 breaths.

11. Inhale, arms back up to Virabhadrasana A facing front, look up to

thumbs.

12. Exhale, hands to floor on either side of right foot and jump back to

Chaturanga.

13. Inhale, upward facing dog.

14. Exhale, downward dog.

15. Inhale, jump through to sitting, legs extended straight out.

The Primary Series : Standing Asanas

silentsurfur@gmail.com (Suresh) — Wed, 28 Jan 2009 18:12:00 +0000

XI Utkatasana – Fierce pose

Utka=fierce or powerful

1. Inhale, hands up, look up to thumbs.

2. Exhale, forward bend, gaze nose.

3. Inhale, head up, gaze 3rd eye.

4. Exhale, bend knees, jump back to Chaturanga.

5. Inhale to upward dog, lift chest.

6. Exhale back to downward dog.

7. Inhale, head up, bend knees and jump to top of mat, feet together.

Straighten or lift upper body to erect position with knees bent, palms

together but not clasped, arms as straight as possible pointed to ceiling.

Deepen posture with each breath.

Drishti: thumbs

Hold for 5-8 breaths.

With last inhale deepen 1/2 way down towards floor.

8. Exhale, come up and bend forward in a swan dive, arms to sides. Look

toward 3rd eye and then tip of nose.

9. Inhale, head up, look between eyebrows.

10. Exhale, bend knees and jump back to Chaturanga.

11. Inhale, upward dog.

12. Exhale, downward dog.

The Primary Series :: Standing Asanas

silentsurfur@gmail.com (Suresh) — Thu, 18 Dec 2008 21:31:00 +0000

X ARDHA BADDHA PADMOTTANASANA

• HALF BOUND LOTUS FORWARD BEND

Ardha=half Baddha=bound Padma=lotus Uttana=intense stretch

1. Inhale, place the right heel as close to the navel as possible.

2. Exhale, reach around behind back with right hand and hold onto big toe of

right foot.

3. Inhale, lift left arm up.

4. Exhale, bend forward, looking straight ahead, left hand on floor.

Drishti: nose.

Hold for 5-8 breaths.

5. Inhale, head up, look between eyebrows.

6. Exhale, fold forward, crown of head towards floor.

7. Inhale, head up, look up.

8. Exhale, spine straight.

9. Inhale, come up.

10. Exhale, leg down to Samastithi.

Repeat left side,1-10.

Modified posture: hold foot up in half lotus with both hands, 5-8 breaths,

don’t bend forward. Or bend forward with both hands to the floor, and knee

bent.

The Primary Series :: Standing Asanas

silentsurfur@gmail.com (Suresh) — Thu, 18 Dec 2008 21:26:00 +0000

IX UTTHITA HASTA PADANGUSTHASANA

• HAND TO BIG TOE POSTURE

Utthita=extended Hasta=hand Pada=foot Padangustha=big toe

1. Inhale, right leg up, hold big toe with first two fingers of right hand, left

hand on hip, right leg straight.

2. Exhale, chin towards knee.

Drishti: big toe.

Hold for 5-8 breaths.

Modified posture: hold knee into chest.

3. Inhale, look up, straighten body, keeping leg extended out.

4. Exhale, right leg out to right side, look to left.

Drishti: far to side.

Hold posture 5-8 breaths.

5. Inhale, leg back to center.

6. Exhale, take foot with both hands, pull leg toward chest (bending elbow),

chin toward knee or shin.

7. Inhale, head up.

8. Exhale, hands to hips, hold leg extended straight out in front for 3 breaths.

With last exhale bring leg down to Samastithi.

Repeat other side.

Modified posture: keep knee bent as you bring leg out to side and back in to

chest.

The Primary Series :: Standing Asanas

silentsurfur@gmail.com (Suresh) — Thu, 18 Dec 2008 21:07:00 +0000

VIII PARSVOTTANASANA

• INTENSE SIDE STRETCH POSTURE

Parsva=side Uttana=intense stretch

1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90

degrees) left heel turned in (left foot at a 45-60 degree angle).

2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps.

3. Inhale, look up, open chest.

4. Exhale, press palms together not clasping thumbs or fingers, stretch out

and then down, bend from the hips forward over right leg, bring chin

toward shin. Pull right hip back so hips are parallel, lift elbows.

Drishti: 2nd toe of extended foot.

Hold for 5-8 breaths.

5. Inhale, come up.

6. Exhale, turn hips to left, reverse feet.

7. Inhale, open chest, look up and back.

8. Exhale, bend forward over left leg. Hold 5-8 breaths.

9. Inhale, come up.

10. Exhale, hop to Samasthiti.

Modified posture: hold elbows behind back instead of hands in prayer, stay at

half way down position with head up, spine straight.

Chakra Meditation

silentsurfur@gmail.com (Suresh) — Thu, 11 Dec 2008 18:41:00 +0000

The human body has some sensitive areas known as the centers or the charkas that are responsible for emotions, intuition. They are located in seven important parts of our body. Chakra meditation can focus on one or more chakras. It helps us to get more awareness and consciousness in life.

Most of us believe that chakras reflect the life force energy. However, there are chances for charkas to be out of balance. Chakra meditation facilitates rebalancing the energy fields.

To start chakra meditation, you can seek out any position you find comfortable. Then relax yourself by taking deep breath and allow your eyes to close slowly.

There are two types of approaches in Chakra meditation. You can either imagine your energy being balanced in the chakra spots in your body, or you can see the colors linked with such spots.

Hint: many people feel the color approach is easier to practice.

Various Types of Chakra in The Human Body

• Root Chakra:

It is worth to start with your root chakra. The color of this chakra is red. It is located at the base of spine. The chakra has close links with your overall health. You can start chakra meditation by imagining a red ball growing in size and strength when you breathe in and out.

• Naval Chakra:

This chakra is located at the lower abdomen. It is associated with physical feelings like love and sexuality. The color of this chakra is orange. You can imagine an orange ball growing in strength. If the ball starts to spin, allow it to do.

• Solar Plexus Chakra:

It is located below the chest. This is the chakra responsible for concentration. Your sense of power and self-control congregate in this area. The chakra meditation in solar plexus can increase your internal energies. The color of the chakra is yellow.

• Heart Chakra:

It is located at the center of the chest. The feelings like forgiveness, compassion and harmony exudes from this point. Green is the color of this chakra. You can allow the green ball to grow if you want to foster the feelings of divine love.

• Throat Chakra:

It is found in the throat and it has direct link with your communication. This chakra is sky blue in color. If you start chakra meditation focusing blue color ball, you can notice a great improvement in honesty, wisdom and kindness.

• Brow Chakra:

Brow chakra is the region of third eye. The forehead above your eye is the focal point of this chakra. The color of this chakra is indigo. You can increase the realization of your own soul, divinity and peace of mind by focusing the indigo ball in your inner mind.

• Crown Chakra:

Crown chakra, as the name suggests is located at the top of your head. It has direct connection with mind and spirit. It is violet in color. If you focus your concentration on the violet ball spinning, your spirit, divine wisdom and inspiration can improve. You can open up the crown chakra to feel oneness with the universe.

Every time you focus on the color chakra, it is important to slow down the speed while coming out of it. However, the brightness of the colors needs to be the same. After focusing all the color chakras, allows your body to come to this conscious world gradually.

By Warren Marion.

VIII Parsvottanasana - Intense Side Stretch Posture

silentsurfur@gmail.com (Suresh) — Mon, 24 Nov 2008 22:38:00 +0000

Parsva=side Uttana=intense stretch

1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90

degrees) left heel turned in (left foot at a 45-60 degree angle).

2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps.

3. Inhale, look up, open chest.

4. Exhale, press palms together not clasping thumbs or fingers, stretch out

and then down, bend from the hips forward over right leg, bring chin

toward shin. Pull right hip back so hips are parallel, lift elbows.

Drishti: 2nd toe of extended foot.

Hold for 5-8 breaths.

5. Inhale, come up.

6. Exhale, turn hips to left, reverse feet.

7. Inhale, open chest, look up and back.

8. Exhale, bend forward over left leg. Hold 5-8 breaths.

9. Inhale, come up.

10. Exhale, hop to Samasthiti.

Modified posture: hold elbows behind back instead of hands in prayer, stay at

half way down position with head up, spine straight.

The Primary Series : Standing Asanas

silentsurfur@gmail.com (Suresh) — Mon, 24 Nov 2008 22:26:00 +0000

VII PRASARITA PADOTTANASANA A-D

• INTENSE WIDE LEG STRETCH

Prasarita=spread out Pada=foot Uttana=intense stretch

A 1. Inhale, jump to the right, feet approximately 4 ½ ft apart, legs out to

side, feet parallel, hands on hip joint. Look up and back open chest, tuck

pelvis.

2. Exhale, fold forward, lengthening as you bend at waist, place both hands on floor between feet shoulder width apart. Pull the scapula up the back and away from the shoulders, elbows out to sides.

3. Inhale, head up, look up between eyebrows, spine straight.

4. Exhale, crown of head towards the floor.

Drishti: nose. Hold for 5-8 breaths.

5. Inhale, head up, look up between eyebrows.

6. Exhale, hands to hip joint.

7. Inhale, come up, spine straight.

8. Exhale.

Modified posture: bend knees.

B 1. Inhale, arms out to the sides.

2. Exhale, hands on hip joint, fingers pushing into abdominal cavity to emphasize uddiyana bandha, pull the elbows together and lift from the hips, top of head moving towards floor, shoulders away from ears.

Drishti: nose.

Hold for 5-8 breaths.

3. Inhale, look up to 3rd eye, come all the way up, lengthening from base of spine.

4. Exhale.

Modified posture: bend knees.

1. Inhale, arms out to sides.

2. Exhale, interlace fingers behind back, palms facing each other.

3. Inhale, look up, open chest pulling arms and shoulders back.

4. Exhale, bend forward, arms over head bringing hands toward floor.

Drishti: nose.

Hold for 5-8 breaths.

5. Inhale, come up looking to forehead.

6. Exhale.

Modified posture: hold elbows behind back, look directly ahead, spine straight

instead of coming all the way down. Bend knees if necessary.

1. Inhale, hands on hips, lift chest, pelvis forward.

2. Exhale, bend forward, hands to big toes pressing roots of big toes down

while pulling up with fingers (hold toes with index and middle fingers, and

thumbs).

3. Inhale, head up, look up between eyebrows, straighten spine.

4. Exhale, bend forward, top of head towards floor. Elbows bent, shoulders

away from ears, arms pulling out to side to bring body closer toward legs,

keeping chest open, shoulder blades moving down the back.

Drishti: nose.

Hold for 5-8 breaths.

5. Inhale, head up.

6. Exhale, hands to hips.

7. Inhale, come all the way up, straight spine.

8. Exhale, top of the mat, to Samasthiti.

Modified posture: hold back of legs with hands, keep back straight (don’t go

all the way down).

Yoga Emotional and Physical Benefits

silentsurfur@gmail.com (Suresh) — Mon, 17 Nov 2008 23:43:00 +0000

Not only does the practice of yoga have wonderful physical benefits, there are also more subtle benefits regarding the emotional and spiritual dimensions. Yoga-based relaxation techniques and stretching are effective because the mind is focused in a meditative way on the movements, skin / muscle sensations and relaxed breathing. A healthy body contributes to a healthy mind. Furthermore, a relaxed body contributes to relaxing the mind and emotions. This combination results in complete, dynamic health.

Yoga provides powerful skills for stress-management - coping with the stresses or ups and downs of daily life. Accumulated emotional stress can manifest as character armor in the body, which may lead to maladaptive psychological tendencies including anxiety, depression and addictions. In Yoga this armor is called "kleshas". The postures bend, stretch and twist these "kleshas" out of the system, thus releasing emotional blockages.

As the body becomes more flexible so do thinking patterns. As muscles become stronger so does ones inner power, confidence and self-esteem. The progressive relaxation (corpse pose) that concludes most Yoga classes is soothing and calming to the mind. Many people start doing Yoga to release tension from the body and learn to relax. Ultimately, they are surprised as they become more in touch emotionally and spiritually.

The combination of breathing, relaxation and meditation stimulates endorphins, slows down the brain wave activity producing an alpha state and distracts the mind from negative thinking leading to a heightened state of inner peace. Yogic breathing (pranayama) is the main agent for stress-reduction and enhancing spiritual awareness. The Latin word for breath is "spiritus" - respire and aspirate. Many spiritual masters feel that the ultimate is to experience the Spirit or Self. The Self is pure consciousness and a state of transcendent knowledge and bliss. This idea does not have to be understood intellectually.

The simple observation of oneself during yoga can be continued throughout the day. Through this increased awareness one can begin to listen and respond to internal messages. As this awareness grows and enfolds while practicing Yoga, it may begin to permeate other aspects of ones life. One may begin to feel more calm, relaxed, non-judgmental and focused.

Jon Kabat-Zinn, Ph.D., who runs the stress-reduction program at the University of Massachusetts Medical Center, believes that our lives are the sum of our present moments but we are too often distracted to be aware of those moments. He adds that breathing consciously is the best way to learn to pay attention and it is the first step in meditation. As one Yoga student eloquently said, "Yoga brings more balance, peace, relaxation, joy, health, and light into my life. Practicing Yoga means nurturing and loving your Self or your inner Spirit!"

Tania Bloch, M.A. / C.Y.T

How Can Yoga Change Your Life?

silentsurfur@gmail.com (Suresh) — Mon, 17 Nov 2008 23:37:00 +0000

Yoga is one of the best natural "risk-free" solutions against stress. It can be practiced by anyone, anywhere in the world.

Many people do yoga on a daily basis, to keep fit and avoid any trouble can be caused by depression or anxiety. They don't just practice yoga for its healthy benefits, but they consider it as the effective way to concentrate, and focus to achieve their goals.

Yoga opens the doors for a new, exotic universe, in front of its serious yogi and yogini. These later refers to the man and woman who practice yoga for their well-being. They live in peace of mind, and feel the beauty inside and around them. They are proud of their achievement!

Let's talk about the major mental and physical benefits of yoga.

In addition to its stress relieve effect, yoga has many other wonderful benefits:

When you start your yoga exercise, you clean your mind from any destruction.

You gain self-confidence, and the power of mental visualization.

You beat all your fears and frustrations in life.

You can easily solve your daily problems, and find your suitable solutions for them..

On the physical side, yoga gives you the opportunity to get rid of your body fat.

You can obtain a nice flatten, toned belly and improve those "ugly" big thighs and butts looking, through the practice of yoga poses and asanas.

These later are known as the mind, body connection exercises.

The yoga student accomplishes them in a total mental and physical Harmony.

Yoga is an effective, natural way to eliminate the back pain, and Make the body more flexible.

All these benefits of yoga assure a strong, yet skinny body, and healthy Lifestyle.

Move your body and mind. Be active and happy! Be yoga!

Easy ways to practice yoga at home.

silentsurfur@gmail.com (Suresh) — Mon, 17 Nov 2008 23:33:00 +0000

Yoga is a spiritual practice which assists people in unifying mind, body and heart. Yoga consists of many Asanas and different yoga postures. For practicing yoga you are not necessarily required to join some sort of yoga classes, instead, you can easily practice yoga at home. Many times on account of many reasons such as lack of time, living far from yoga studios or unable to afford join yoga classes’ people prefer to practice yoga at home rather than going anywhere else.

Sometimes people want to do yoga in odd hours, like late night for peace of mind and at such time home is the best place to practise it. But to do that you should know how and what to do. There is below mentioned some points which you should keep in mind when you are going to do yoga at home –

• Make a specific place for meditation. It may be either a room with door or even you can part one room into two sections with the help of furniture or a screen.

• Arrange for tools required for doing yoga at home like yoga mat. It becomes easy to practice yoga with right tools.

• Paint this place with soothing colours and decorate it with music, art and plants. Soothing music will help you in concentrating your mind.

• Use some media assistance like yoga DVD. Then you will not have to worry remembering yoga steps and you will be able to practice well. During meditation if you are taking help of VCD or DVD voice then it prevents your mind from wandering anywhere.

There is no such compulsion that for yoga you must join some yoga studios. This is the best feature of yoga that you can do it anywhere you desire. When you are doing yoga at home then first of all you should make sure that you are physically fit and able to do it. If you are suffering from some sort of disease then doing yoga may be harmful. Hence practice yoga at home only when you are physically sound and healthy.

By Jim.

The Primary Series : Standing Asanas 5 & 6

silentsurfur@gmail.com (Suresh) — Wed, 22 Oct 2008 17:59:00 +0000

V UTTHITA PARSVAKONASANA • EXTENDED SIDE ANGLE POSE

Utthita=extended Parsva=side Kona=angle

1. Inhale, jump to right, approximately 4 ft apart, arms out to the sides, left heel turned in, right foot parallel to edge of mat.

2. Exhale, bend right knee over right ankle, extend right arm out as far as possible before placing it on floor outside of the right foot, either palm or finger tips, keep the pelvis tucked, open chest toward ceiling, press right knee into right arm and push on floor with back foot, feeling of being drawn and quartered.

Drishti: palm of left hand.

Hold for 5-8 breaths.

3. Inhale, come up.

4. Exhale down to other side, repeat 1-3.

Modified posture: right elbow on right knee instead of hand to floor, back

knee on the floor if necessary.

VI PARIVRITTA PARSVAKONASANA • REVOLVING SIDE ANGLE POSE

Parivrita=revolved Parsva=side Kona=angle

1. Exhale, turn to right bending right knee directly over right ankle. Bring left elbow on the outside of right knee and place hands in prayer, spiraling chest open to ceiling looking skyward. Use breath to move deeper into the posture lifting belly off of thigh. To revolve even more fully into the posture (level 2 of the pose as indicated in the drawing), reach left arm underneath right thigh and clasp wrist of right arm, always opening chest and lengthening into the twist.To extend into the full traditional pose, place your left hand to the floor outside of your right foot and spiral your right arm over your right ear.

Drishti: sky.

Hold for 5-8 breaths

2. Inhale, come up.

3. Exhale to other side, repeat 1-2.

Modified posture: back knee on the floor.

Samasthiti.

The Primary Series : Standing Asanas 3 & 4

silentsurfur@gmail.com (Suresh) — Wed, 22 Oct 2008 17:50:00 +0000

III UTTHITA TRIKONASANA • TRIANGLE POSTURE

Utthita=extended Tri=three Kona=angle

1. Inhale, jump to right, right foot parallel to edge of mat, left heel turned inward, heels 3 ft apart.

2. Exhale, reach out over foot and bend to right, hold big toe of right foot with first two fingers of right hand and pull up on it, creating counter tension and oppositional stretch. Turn head to look up toward left thumb, opening chest toward ceiling. Feel the rotation of the hips as the right hip moves under and the left hip rotates open.

Drishti: thumb of left hand.

Hold for 5-8 breaths.

3. Inhale, come up slowly.

4. Exhale to other side, repeat 1-3.

5. Inhale, come up, keeping arms out to sides.

Modified posture: right hand to ankle or shin or up as high as necessary to prevent straining back. If neck is strained, look to toes and then back up to thumb.

IV PARIVRTTA TRIKONASANA • REVOLVING TRIANGLE

Parivrtta=revolved Tri=three Kona=angle

1. Exhale, revolve around pulling left hip back, bringing left hand to the floor on the outside of the right foot, right arm up, keep shoulders moving down, away from ears. Push on floor with bottom hand while pulling up with the top hand to create counter tension. Lengthen both sides and pull lower ribs toward front. It helps to step the back foot up a bit.

Drishti: thumb of right hand.

Hold for 5-8 breaths.

On last exhale turn head to look down to hand on floor.

2. Inhale, come up.

3. Exhale, revolve around to the other side, repeat 1-2.

Modified posture: bring both hands to the right shin, look up, spine straight.

4. Exhale to Samasthiti.

The Primary Series : Standing Asanas

silentsurfur@gmail.com (Suresh) — Wed, 22 Oct 2008 17:41:00 +0000

I PADANGUSTHASANA • BIG TOE POSTURE

Pada=foot or leg Padangustha=big toe

Begin in Samasthiti.

Jump feet hip width apart (6-8 inches), feet parallel.

1. Inhale, hands on hips, lift chest, look up and back.

2. Exhale, bend forward, hold onto big toes with middle and index fingers.

3. Inhale, head up, straighten back like a ski slope, arms straight, look up

between eyebrows.

4. Exhale, move crown of head towards floor, elbows out to sides.

Drishti: nose.

Hold posture for 5-8 breaths.

Modified posture: bend knees.

5. Inhale, head up, look between eyebrows (only your head, don’t come all

the way up yet).

II PADAHASTASANA • HAND UNDER FOOT POSTURE

Pada=foot Hasta=hand

1. Exhale, slide hands under feet.

2. Inhale, head up, look up and extend spine, place the hands as far under

the feet as possible, toes come to the wrists, the back of the wrists should

be on the floor and weight off the heels.

3. Exhale, fold at waist, head towards floor.

Drishti: nose.

Hold posture for 5-8 breaths.

4. Inhale, just your head up, gaze 3rd eye.

5. Exhale.

6. Inhale, come all the way up, spine straight. Modified posture: bend knees.

7. Exhale, Samasthiti.

The primary series

silentsurfur@gmail.com (Suresh) — Wed, 22 Oct 2008 17:33:00 +0000

There are 6 series or sequences of postures in the ashtanga yoga system. This manual focuses on the primary, or first series, which is known as yoga chikitsa (yoga therapy). It is designed to heal, detoxify, and align the body and mind, particularly the spine. The sequencing of postures is a science, set up so that each asana provides a necessary foundation for what follows. We always begin with the sun salutations and standing postures to generate heat and connect with the breath. The first half of the primary series (which begins after the standing postures) is mostly forward bends, working the hamstrings, hips, and back. The middle section focuses on flexibility and the third part combines more flexibility with strength postures. The finishing postures are the same regardless of what series you are practicing. They are restorative postures designed for cooling down, balancing out the body, and integrating the effects of the practice.

This is the vinyasa system, a breathing/moving system. Each pose flows into the next using breathing and the bandhas (locks). If you don’t have time for the whole series always begin with the sun salutations and standing postures. Work through a portion of the sitting postures and always finish with the corpse pose. If you are having difficulty with any of the postures, modify them to your ability. And keep breathing!

Surya Namaskara

silentsurfur@gmail.com (Suresh) — Wed, 22 Oct 2008 17:25:00 +0000

Practice

Surya namaskara B

Begin in Samasthiti, equal standing

1. Inhale, bend knees, lift arms, palms together over head, gaze at thumbs.

2. Exhale, straighten legs to a forward bend, Uttanasana, gaze at nose.

3. Inhale, head up, lengthen spine, gaze at third eye.

4. Exhale, jump back to Chaturanga Dandasana.

5. Inhale, lift chest, head back to Urdhva Mukha Svanasana, upward facing dog, gaze at sky.

6. Exhale, lift hips to downward facing dog, Adho Mukha Svanasana, gaze toward navel.

7. Inhale, right foot forward, left heel turned inward. Virabhadrasana, lift arms, palms together. Right knee bent, left leg straight with back foot pressed into floor. Gaze at thumbs.

8. Exhale, back to Chaturanga Dandasana.

9. Inhale, upward facing dog, Urdhva Mukha Svanasana

10. Exhale back to downward dog.

11. Inhale, left foot forward, right foot turned in at an angle, Virabhadrasana; lift arms above head, gaze to thumbs, left knee bent.

12. Exhale back to Chaturanga.

13. Inhale, upward dog.

14. Exhale, downward dog, hold for 5 breaths, gaze toward navel.

15. Jump feet up between hands, inhale head up, gaze between eyebrows.

16. Exhale, bend forward crown of head towards floor, look to nose, Uttanasana.

17. Inhale, knees bent as you come up to Utkatasana.

18. Exhale, straighten legs, arms to side, Samasthiti.

Sun Salutation : The Dawning of a Ritual

silentsurfur@gmail.com (Suresh) — Mon, 13 Oct 2008 20:21:00 +0000

Ritual Connects Us To The Absolute

By tradition, at dawn, the yogis practiced greeting the sun with a salutation. A yoga session is incomplete without it. An ideal exercise to get you moving, Surynamaskara welcomes the new day, preparing for the asanas, heating up the body, toning up the muscles, quickening and intensifying the respiration and cardiac rhythm. The sun salutation is the foundation of your practice, it establishes the connection of movement and breath, uniting body, mind, and spirit.

Not only is the sun salutation a preparation for the rest of your yoga practice, but it is a complete exercise within itself. Suryanamaskara tones up the digestive system by the alternate stretching and compression of the abdominal region. It massages the inner organs, stomach, liver, and spleen. It activates digestion and aids in reducing constipation. Synchronizing breath with movement, the lungs are thoroughly ventilated and the blood oxygenated, creating a detoxifying effect. The sun salutation steps up cardiac activity and blood flow throughout the system, which is ideal for the health of the body. By stretching and bending the spinal column, this sequence of movements tones up the nervous system. Toxins are easily eliminated through the skin, lungs, intestines, and kidneys. Immunity to disease is increased by strengthening its potential breeding ground.

Concentration and the maintenance of an uninterrupted rhythm throughout the succession of the sun salutations are key. Synchronize breath with movement and connect with the rhythm, your own internal rhythm.

Start by practicing three rounds.Gradually increase to five or six.

Practice

Surya Namaskara A

Begin in Samasthiti, equal standing.

1. Inhale, hands up, look up to the thumbs.

2. Exhale, bend forward to Uttanasana, gaze at tip of nose.

3. Inhale, head up, straighten spine, gaze at third eye.

4. Exhale, bend knees, jump back (or step back) to Chaturanga Dandasana.

5. Inhale, roll up to Urdhva Mukha Svanasana, upward dog, gaze to sky; back and up.

6. Exhale, lift hips back to Adho Mukha Svanasana, downward dog. Gaze toward navel. Hold for 5 breaths.

7. Inhale, jump (or step) feet up between hands, gaze between eyebrows.

8. Exhale, fold at waist to Uttanasana, gaze tip of nose.

9. Inhale, come all the way up looking between eyebrows with spine straight, hands up, gaze at thumbs.

10. Exhale, arms to sides, Samasthiti.

Pranayama : Your Practice

silentsurfur@gmail.com (Suresh) — Mon, 13 Oct 2008 20:03:00 +0000

Pranayama Sequence

Once you get the feel for quality of breath and the bandhas you can practice this pranayama sequence.

Begin with 3 ujjayi breaths (3 full breaths with sound)

I. Baya kumbhaka - exhale retention

Take a deep breath in and then exhale fully. Hold the exhale. Engage mula bandha, uddiyana bandha and jalandara bandha. Begin with a 5 second hold and build from there. Repeat 3 times

3 ujjayi breaths

II. Antara kumbhaka - inhale retention

Take a full inhalation and hold. Engage the bandhas. Begin with 5 second hold. Repeat 3 times.

3 ujjayi breaths

III. Antara kumbhaka and baya kumbhaka

Inhale fully and hold 5 seconds. Exhale and hold 5 seconds. Engage all three bandhas. Repeat three times. As your abiliity to control your breathe improves, increase the

seconds of the holds. Lay down and rest at the end to integrate the pranayama practice.

Feel the effects on your body and mind.

your practice

Integration

The Challenge

The true challenge is not can you do a handstand, but can you apply yoga to your life?

Yoga truly begins when you leave the classroom.Yoga is a way of living.

Every posture reflects something about our internal state. Some days you may have trouble with the balancing postures and notice you are having trouble juggling all the different things in your life.

Another day you may discover you’re not as flexible as the day before, perhaps you’ve become a bit less fluid in your thinking or actions, resistant to stretching yourself a bit further.

Flexibility • strength • grounded • balance • centered • clarity • lightness • wholeness • peace – these are all directly applicable, translatable to our daily lives. Nothing is separate. The path of least effort is one of union, yoga.

Take the lessons of yoga and apply them to your life.

Helpful Hints

1. Listen to your body. Only through your own internal awareness will you come to understand when to work harder or deeper and when to move more slowly.

2. The breath should always be louder than your internal dialogue.

3. Never force yourself into a pose, no posture is worth injury.

4. Take the ambition out of it. You are competing with no one.

5. Less is more with yoga. Take your time and build your practice slowly, there is nowhere to “get” to.

6. Set up a regular practice for yourself. Practice is the key to the entire science of yoga.

7. Enjoy your practice. Acknowledge and receive the gift you are giving yourself.

Pranayama : The Serpent Power

silentsurfur@gmail.com (Suresh) — Mon, 13 Oct 2008 19:37:00 +0000

Pranayama : The Serpent Power

Live As You Breathe; Take In and Let Go

Swami Rama used to say a person has one thought on inhalation and another on exhalation, so that the rate of breath determines the number of thoughts a person has. Greater number of thoughts (a faster breathing rate) decreases concentration because there are so many thoughts going on.

The breath, body and mind are so closely linked, a change in one brings about a change in the other two. By developing control of your breath in certain ways, you can bring beneficial changes to your body and mind.

Pranayama acts as a key, it opens the mind, freeing the nervous system of its ordinary patterns and habits. By breathing from the upper third of the respiratory system, pranayama can move blocked pathways to the brain and the nervous system, creating new

patterns, roadways to the superhighway of the superconscious. Pranayama revitalizes the body, steadies the emotions, and creates great clarity of mind.

Maintain the bandhas during pranayama. Place the mind in the breath. Pranayama, like asana practice, is progressive. You build upon what you’ve already done.

Practice Pranayama

Sit in siddhasana or padmasana. Begin with exhale, retention. We use the example of a water pot. Before you fill it up, you want to bake it until it’s strong, to seal it, especially the bottom of the pot so that it doesn’t leak. This corresponds to the exhale retention, you want to make sure that your pot will hold water before you fill it up. Connect with mula bandha, lifting the pelvic floor and uddiyana bandha, drawing the navel inward and toward the spine.

At the top of the pot, you’ll want to have a stopper, so that the water doesn’t spill out. The inhale retention with jalandhara bandha (throat lock) is the stopper. You want to contain and build the prana, life force, with the bandhas, the seals that prevent leakage.

With pranayama we are putting the mind in the breath. The idea is to bring the breath up through the sushumna nadi. The exhalation creates stability, grounding. It is the descent of the spirit from the subtle moving into dense movement of energy and down into the perineum. So you’re right in the location for the muladara chakra. If you can learn to follow the movement downward, then you’re there. Same with upward.

Opening on the inhale, apana downward. Anchoring on the exhale, prana upward

Try to make the period of retention as comfortable as possible. Connect with the base of the spine, creating a straight line from the top of the head to the base of the spine. At first the exhale hold feels very unnatural. You may feel a sense of panic or fear, the emptiness of breath versus the fullness of breath. If you don’t do the bandhas, you won’t be able to do the exhale retention comfortably.

Hold the retention as long as you can comfortably, start small and work up from there. A good indicator of capacity is the quality of the subsequent breath. If the inhale is a huge sucking, fast breath, then the exhale hold was too long. You don’t want the breath to have a grasping quality. Pranayama should be soothing for the system.

The invocation

silentsurfur@gmail.com (Suresh) — Mon, 13 Oct 2008 19:19:00 +0000

Acknowledge The Creator

You say a prayer. Connecting with the world of sound, you focus your attention inward.

Om… (All; the universal vibration)

I bow to the lotus (symbol of unfolding enlightenment) feet of the teachers

Who awaken in me the pure happiness of universal being.

I take refuge in the jungle physician,

Who dispels the delusions of conditioned existence to reveal peace.

I prostate my ego self before the wisdom of Patanjali

Who is depicted as crowned by a thousand white radiant serpents

(the symbol of kundalini, universal energy)

And as holding in his hands a conch shell

(the symbol of divine sound, AUM, and the planet’s breath in the ocean waves)

As holding a discus of light

(the symbol of infinite time, and the one sun which shines

on all with equanimity)

And as holding the sword of discrimination between illusions

(of the selective attention of ego conditioned particularities) and universal truth.

Om…

Create a Sacred Space

silentsurfur@gmail.com (Suresh) — Mon, 13 Oct 2008 19:10:00 +0000

Choose A Spot That Draws You Inward

This is a time of focus. You acknowledge the space around you on which you are about to work. It should be quiet, with no interruptions. You pick a place for the feet and plant them, one by one, deliberately connecting with the earth beneath. Participation at this level is important, if the link between your body and the ground is formed there is a centered calmness.

Making a time and place for your yoga is essential for maintaining a regular practice. Choose a place, which is warm and where there is enough room for you to move freely. It is helpful to practice at the same time each day, the optimal times being sunrise and sunset. Choose a spot that draws you inward.

Regular practice is the key to yoga. It is through practice that these seemingly impossible postures are mastered with comfort and ease within a reasonable time period. It is through practice that yoga becomes integrated in your life.

Practice

Decide how much time you have to practice each day (be realistic) and how many times a week. Begin all sessions with naulis, sun salutations, standing postures, sitting postures, meditation and finish with corpse.

Ashtanga Yoga : Jalandhara bandha

silentsurfur@gmail.com (Suresh) — Thu, 04 Sep 2008 21:13:00 +0000

Jalandhara bandha

Jalandhara bandha is the water pipe lock. It binds the network of subtle energy channels.
Engaging Jalandhara bandha is useful for alleviating diseases of the throat. It also mproves the quantum of prana in the thoracic region. By pressing the chin to the chest, prana is captured, preventing it from escaping the upper body. Many major nerve fibers pass through the neck; when jalandhara bandha is performed it exerts pressure on them and the flow of nervous impulses to the brain is restricted. These impulses collect in the cervical plexus, and when the bandha is released they flood into the brain. The force of these impulses helps to activate higher centers in the brain, those that function with creativity and intellect.

Practice
Jalandhara bandha

1. Sit comfortably in siddhasana or padmasana (illustration p.13). Place the palms of the hands on the knees and allow the whole body to relax. Inhale slowly and deeply through the nose and retain the breath. Lower the chin so that it touches the collarbone. At the same time, straighten the elbows and raise the shoulders. Hold the breath and the position for as long as comfortable. Then release jalandhara bandha by slowly raising the head and relaxing the shoulders. Exhale in a very slow, controlled manner. Practice five rounds, breathing normally for a few minutes between each round. Then practice five rounds with external retention (exhale and hold).
2. Visualize the throat as a net that captures the breath as it comes up.
3. Notice when the chin is tucked how easy it is to see your navel.
4. Pay attention to the opening of your throat while simultaneously locking the chin.
5. Link all the bandhas and follow the flow of breath unobstructed while maintaining the locks in the body. Notice any change in energy level or effects on your thoughts.

Ashtanga Yoga: Capturing Prana II

silentsurfur@gmail.com (Suresh) — Thu, 04 Sep 2008 21:05:00 +0000

Contemplating your navel

The solar plexus is located just back of the pit of the stomach on either side of the spinal column. The name “solar” is well bestowed upon this major nerve plexus, as it radiates energy to all parts of the body. According to the yogic texts it is the great storehouse of prana, the manipura chakra. Other Eastern cultures link it to the hara, dan tien, center of chi or ki. It’s the center of our being from the umbilical cord to adulthood. It‘s the place where you get that gut feeling, the intuitive sense. We’ve got to keep it healthy, tuned in and alive.

Uddiyana Bandha • The Flying Bandha

Practice

Uddiyana bandha

1. Stand with feet about two feet apart. Bend the knees slightly and rest the hands above the knees, with the thumbs facing inwards and the fingers outwards. The spine must emain straight, not curved; the head should be kept up and eyes open. Inhale deeply through the nose, then exhale quickly through slightly pursed lips, but don’t be forceful. Having fully exhaled, bring the chin to the chest ( jalandhara bandha), raising the shoulders. Pull the abdomen and stomach inward toward the spine and up. Hold for a few seconds. Before inhaling, relax the stomach and abdomen, raise the head and stand straight. Then inhale through the nose slowly and with control. Before repeating another round, breathe normally for a minute or two. Start with three rounds and over a period of a few months increase to ten rounds.

2. Sit in a comfortable cross-legged position ( padmasana, siddhasana or sukhasana, depending on your flexibility). Sit on a cushion so that the buttocks are raised. Keep the palms of the hands on the knees and the spinal cord upright and straight. Eyes may be open or closed. Begin as above, practicing three to ten rounds, concentrating on the natural breath for a minute or two between rounds.

3. Stand up and experiment moving from the middle of your body, try walking as if there is a string attached to your navel pulling you forward.

4. Practice the bandhas at different times during the day. Notice the effect on your energy level.

5.Notice any fears that arise when you’re practicing the bandhas.

6. Connect the breath, mula bandha, and uddiyana bandha, and try to relax while maintaining the locks.

Padmasana

Movement of shakti in the body is described as a bird. Shakti is the personification of the feminine form of the Divine. Through the practice of the flying bandha, the great bird (Shakti) flies upward with ease, further directing the flow of prana toward higher states of consciousness. By contracting the lower abdomen and pulling it inward and upward, toward the spine, a powerful toning effect and internal strengthening occurs. This lifting helps push up the diaphragm and expel the breath. Uddiyana bandha, the abdominal lock, also eliminates strain by helping to control the breath. Control of the breath controls consciousness. Bandhas are a means of extending control over the breath and thus are a means to extend our access to consciousness.