Enquiring and assessing new students based on Pancha Kosa’s theory.
Enquiring and assessing new students based on Pancha Kosa’s theory. Medical History – Present or past illnesses, surgeries (major and minor), physical pain, etc. Family History – Illnesses in the family Diet – the type of diet the student consumes Lifestyle – sleep duration, quality. Whether or not they do any form of physical activity if they have practiced yoga in the past. How much they practice etc. Psychological History – the presence of any psychological distress or disorder. History of mental health issues in the family The rest of the assessment should be done via observation this includes observing the skills of the students, their physical ability and limits, their concentration, etc. Courtesy To: Shrutika Mishra, RYT – 200 Hour
Pancha Kosa and its each layer yogic practices application.
Pancha Kosa and its each layer yogic practices application. Taittriya Upanishad covers the Pancha Kosa or known as the Five Sheathes. The Pancha Koshas are the layers of self or the atman. According to this Upanishad, there are five layers of the consciousness of the Atman. First, Annamaya Kosa, the matter. Anna translates to the word matter. Everything in the world, including self, is made up of matter. The matter is anything that occupies space and has a mass. In Annamaya Kosa, the five elements that form the Anna are Prithvi – earth, Jal – water, Agni – fire, Vayu – wind, and Akash – space. In the practice of yoga, the application of Annamaya kosha is seen in asanas, it helps bring flexibility in the body, build strength and balance, create relief and relaxation, and finally provide physical and physiological fitness. Second, Pranamaya Kosa, the vital energy. In human beings, the Prana is manifested in the breath. Prana regulates one’s life energy and controls external energy. The Prana is also responsible for maintaining the Annamaya Kosa, as the energy needs to each cell of the body for them to function effectively. The Pranas, in the human body, flows through Nadis, this flow different motions. There are 5 major or Mukhya Pranas: Udana – responsible for all the upward motions, Upana – for all the downward motion, Samana – responsible for digestive movements, Prana- responsible for breathing movement, and Vyana – responsible for the circulation of blood all over the body. The application of Pranamaya Kosa is through various forms of Pranayama which help in facilitating and improving the movement of prana in all the Nadis. Through control of prana, one can attain control over the mind as well. Third, Manomaya Kosa, the mind consists of perception (Manah), memory (Chittah), and ego (Ahankara). They form the psychological traits of an individual and influence how one responds to the sensations or the stimulus from their environment. The application of Manomaya Kosa is through the practice of Trataka Kriya and meditation. Fourth, Vignanamaya Kosa, is the intellect or Buddhi, conscience guiding morality and ethics of living. Buddhi is constantly guiding Manamaya Kosa and also forms the basis for human intuition and basic instincts. The application of Vignanamaya Kosa is done through meditation, learning from yogic scriptures, and counseling. Fifth, Anandamaya Kosa, is the bliss of Moksha where the self has found the final truth. It is a state of silence and harmony, where the self becomes devoid of emotions and bonds. It is the Samadhi final stage of the yogic practice. Courtesy To: Shrutika Mishra, RYT – 200 Hour
Importance of studying anatomy in hatha yoga application
Importance of studying anatomy in hatha yoga application Anatomy: Anatomy is the study of the structure of an organism. This involves the understanding of appearance, structure, location, organization of the various parts of the organism. Importance of studying anatomy in yoga: In Ashtanga Yoga, the practice of asanas and pranayama engages the entire body and physiological processes. They understand the right way to perform an asana the structure is needed to be clear which requires the understanding of bone and muscle alignment. An understanding of anatomy also gives the individual the efficiency to analyze the practice to create effective movement patterns. This effective practice will further aid and prevent the body from possible injuries. Furthermore, knowing one’s body helps in understanding one’s body better, bringing the focus of one’s awareness to the area of the body which requires more attention. In summary, it helps in being more tuned to one’s own body. In pranayama practice, anatomy helps in understanding the movement of prana (breath) within the body. Understanding where the breath is traveling during different pranayama practices. For example, the movement of the abdomen during abdomen breathing and movement of ribs/ chest during thoracic breathing. It facilitates the focus needed during pranayama. Physiology: It is the study of the process of living organisms. Study of how the organism functions. Cell: It is the smallest unit responsible for all life’s processes. Systems in the Human Body: Locomotor System Blood Vascular System Digestive System Respiratory System Ductless System Urogenital System Nervous System Special Sense Organ System Excretory System Locomotor System: It consists of parts of the body responsible for movement including the skeletal system, bones, cartilages, ligaments, muscular system, etc. Blood Vascular System: It is the lymphatic or circulatory system, it consists of the heart, arteries, and veins. It is responsible for the circulation of nutrients, blood, oxygen, etc to various parts of the body. It is also responsible for removing waste from the blood and the lymph, it is responsible for fighting diseases and hence is important for immunity. Respiratory System: It is a network of organs and tissues that function together to exchange oxygen and carbon dioxide. Releasing carbon dioxide and In taking oxygen. It consists of the nose, nasal cavity, pharynx, larynx, trachea, bronchi, bronchioles, and lungs. Nervous System: It is a complex network of the brain, spinal cord, nerves, neurons, and other non- neuron cells and sensory receptors that are responsible for several functions including perception, sensation, movement, thinking, formation of memories, emotions, etc. Courtesy To: Shrutika Mishra, RYT – 200 Hour
PRANAYAMA AND PSYCHOSOMATIC DISORDERS
PRANAYAMA AND PSYCHOSOMATIC DISORDERS Psychosomatic Disorders are conditions involving the occurrence of physical symptoms without an actual physical source. For example Pain Disorder, Hypochondriasis, Conversion disorder, Somatization disorder, etc. In each of these disorders, there is the presence of physical symptoms however they are manifested physically due to the disturbance of the mind. These issues are also seen in medical conditions like PCOS, gastrointestinal disturbances, migraine and tension headaches, pelvic pain, impotence, frigidity, dermatitis, and ulcers. Hence, these physical symptoms are manifestations of a disturbed mind. Pranayama is a practice of gaining control over one’s breathing. Through the practice of Pranayama, one can regulate or gain mastery over the Pranayama Kosha. By having control over one’s Vital Energy, one can also gain control over the Annamaya Kosha and Manomaya Kosha. Annamaya Kosha is where the body exhibits the physical manifestations. Through controlled breathing such as yogic breathing, the human body activates the parasympathetic nervous system which is vital for restoring equilibrium in the body. It directly affects the Annamaya Kosha as well as the 5 major pranas (Prana, Apana, Udana, Vyana and Samana). The movement of energy in the body is in control of the individual through the practice of pranayama. By focusing this energy on different pranas brings different benefits eventually leading to a more settled physiological process. Furthermore, when an individual is faced with stress their breathing gets disrupted leading to disruptions in the flow of energy in pranas. Through pranayama, the breathing is controlled, and the flow of energy is directed in an adequate way. Finally, the mastery of Pranayama Kosha leads to strengthening the Manomaya Kosha. The disruptions of the mind, memories, perspective, and intellect. Pranayama helps in grounding and centering one’s attention and awareness to breathing. Momentarily, if the individual is mindful, the disruptions can reduce. This reduction in the fluctuations or disruptions can further weaken the possibility of physical manifestation of stress. Gradually, as the individual gains more and more control over this, and becomes more mindful, the vulnerability reduces even further. Courtesy To: Shrutika Mishra, RYT – 200 Hour
FULL YOGIC BREATHING AND ITS BENEFITS
FULL YOGIC BREATHING AND ITS BENEFITS Full Yogic Breathing is a conscious practice of breathing used in Pranayama which utilizes conscious breathing from three areas of the body: abdomen, thoracic, and clavicle. The process is inhaling deeply first into the abdomen, then filling the lungs, and finally the clavicle region. While exhaling, the air is released first from the clavicle region, the lungs, and then finally the abdomen. The yogic breathing is beneficial in awakening the Pranayama Kosha or the life force energy (prana). It activates the Parasympathetic nervous system boosting the rest and the digestion of the body, it helps in conserving and building energy and regulating bodily functions activated during the activation of the Parasympathetic Nervous System. Hence, it helps in stimulating digestion, metabolism, regulating the heart rate and blood pressure. There is an increased intake of oxygen because of yogic breathing, improving the quality of breathing and strengthening lung capacity. As it helps in improving the functioning of the Parasympathetic Nervous System, yogic breathing also helps in improving various aspects of mental health. It helps in reducing stress levels and physiological stress arousal, it also helps with gaining control over breathing which is helpful at moments of anxiety and panic. Furthermore, by regulating the breathing through yogic breathing the sleep is also positively affected improving the quality of sleep. The practice of yogic breathing is helpful in regulating any type of physiological arousal allowing the individual to reserve back to equilibrium. Finally, it is also vital for improving mindfulness. Courtesy To: Shrutika Mishra, RYT – 200 Hour
Sun (surya) salutations (Namaskara): Contraindication
Sun (surya) salutations (Namaskara): Contraindication/Precaution/Limitation All styles of Surya Namaskar (Sun Salutation) including Ashtanga A & B and Chandra Namaskar (Moon Salutation) is a sequence of poses done with the flow of energy, proper breathing, and this requires a certain physical strength especially for beginners. Hence, these sequences do have their limitations and should not be performed if one is suffering from certain ailments. In these yoga poses, the muscles are put into work continuously, so it is better to do with good guidance. Below are some of the contraindications of these sequences. Bodily Weakness: Care should be taken if one has general body or muscle and bone weakness. Or continuous practice flow can cause damage to the feeble body parts. Back pain: The spine expands and contracts to put pressure on the lower back and hip. Hence someone with a back issue or injured back should certainly avoid this even if one has practiced this for It is essential to take a yoga teacher’s guidance or start again slowly. Once the yoga practitioner has recovered from the back ailment or injury he/she can continue their practice. Pregnant Women: Not advisable to be done by pregnant women as this puts pressure on the back and the abdominal area. High Blood Pressure: People suffering from high blood pressure should avoid this sequence. But with proper guidance from a yoga teacher and for someone not elderly can begin this yoga pose slowly and carefully. Heart Problem: Someone with a heart issue is advised to consult a physician before practicing these asanas sequences. Remember that the age factor does play a big role for someone with heart Old people must completely avoid the practice. Arthritis: Knee strength plays an important role in the various postures in Surya Namaskar. So someone who has severe arthritis leading to knee stiffness, should take it slow or avoid this sequence. Wrist Injury: Injury at the wrist will make the sequence difficult as pressure on the wrists in poses like Cobra Pose, Adho Mukha Svanasana, and going down to Eight Limb Pose would cause more stress and injury to the wrists. Thus to conclude, someone who is new to yoga and has one or more of the above ailments needs proper guidance from a yoga teacher or someone who is experienced in yoga after consultation from a physician. One needs to work on the Sun Salutation sequence intelligently while keeping the impact on the muscles in mind at each pose. Courtesy To: Ananya Kasiraj, RYT – 200 Hrs (student assignment)
Pancha Koshas and its application of yogic techniques in each layer
Pancha Koshas and its application of yogic techniques in each layer As humans, we define our identity and personality traits on the basis of physical, mental, and spiritual aspects. However, “The Pancha Kosha” theory from the Taittiriya Upanishad clearly explains the five layers of false identities namely, Annamaya Kosha (physical body), Pranamaya Kosha (vital life force), Manomaya Kosha (mind with emotions, feelings, etc), Vijnanamaya Kosha (intellect, ego, etc) and Anandamaya Kosha (bliss, total ignorance). Due to ignorance, we wrongly conclude one or more of these 5 layers to be our true self, leading to the root cause of all human suffering. There are a set of yogic practices which can help us transcend these 5 koshas (layers of false identities). Let’s discuss each kosha and the yogic practices applicable to each layer. Annamaya Kosha: “ Anna” means food and Annamaya Kosha means “ the sheath containing food” is the physical body consisting of blood, flesh, bones, fat, and eating and drinking to sustain the body. The one who understands him/herself within this kosha would define themselves as the physical body and undergo sufferings related to the body. In order for one to keep their body healthy and to make them realize that their body is just merely a vessel containing their true self, he/she must do the practice of yoga asanas or physical workout. Consistent and sincere asana practice helps us relate our body with the other aspects of the Pancha Koshas. Pranamaya kosha: The pranamaya kosha is the life force energy (prana) within the annamaya kosha but it is also related to the aura, it is not simply contained within the physical body – because our aura expands out beyond the body. The prana is then said to be subdivided into various forms called the vayus. They are prana, apana, samana, udana and vyana and according to prana moves via the nadis (energy pathways) to the chakras (spinning energy centers that collect, transform and distribute the energy), and these energy channels are linked to our sense of breath and stimulus in our nervous system. One might think they are the prana, but that’s not the case. For those identifying themself as the energy of life force, they must do the practice of pranayama or breathing exercise. Awareness while breathing increases our lung capacity and helps us calm down nerve impulses. After this practice, we might feel a sense of euphoria, a feeling that nothing is hurting us, and a deepened sense of stillness. This is our prana. However, it does not stop here, we observe that something called the mind is connected to this layer which has to be dealt with. Prana is just another layer of ignorance we must pass through to find our true nature. Manomaya Kosha: The mind sheath manomaya kosha is made up of a collection of thoughts and emotions. Those who think they are actually the mind, undergo suffering caused by unstable thoughts. The mind is like a playful child always running around, it needs to be disciplined by its parents. Similarly, we need to make our minds come to focus on the present moment. The complete set of practices of yoga asana, pranayama, and meditation all together must be practiced to discipline our minds. Mental suffering can end up affecting the prana and the physical body. Hence, this holistic approach can help control the mind through the mastery of the body and the vital life force. Most importantly meditation works effectively to connect with our mind and practice “the observation of thoughts and emotions” from an eagle’s point of view. We will find out that no thoughts or feelings can truly cause us any harm. In doing so we see that our true self is in fact something beyond the mind. Vigyanamaya Kosha: The 4th layer Vigyanamaya kosha is also known as the ego or the intellect. There is always this voice behind our emotions trying to tell us the right actions we must take. The intellect or consciousness thinks logically devoid of emotions and unstable thoughts. Yet those who identify themselves as the intellect become very overconfident and egoistic leading them to suffer. For such people, they need to practice spirituality and read valuable scriptures like the Bhagavad Gita. By gaining the right knowledge they can become humble and transcend out from a life of suffering. Anandamaya kosha: Ananda means happiness, bliss, or total ignorance. The ultimate goal for our Atma (soul or true self) is to reach the level of anandamaya kosha before attaining samadhi. Those who have figured out the existence of anandamaya kosha are also called realized souls. For such persons live a renounced life, usually in a natural surrounding environment like ashrams. They tend to practice all forms of yoga-like karma yoga, jnana yoga, bhakti yoga, and raja yoga. Such people prefer going on pilgrimages or calming recreational trips like hiking, to appreciate all the small things the world has provided us with. Pancha koshas are the 5 layers of ignorance, one has to work on separating themselves from adapting to the illusion of having these koshas as our true identity. Consistent yogic practices have proven to be the best approach to transcend out of these layers and lead a life devoid of much suffering and help us become free from our karma or the unexpected external circumstances. These practices ultimately pave the way towards nirvana or the state of samadhi. Courtesy To: Ananya Kasiraj, RYT – 200 Hrs (student assignment)
Querying new yoga students and assess on basis of the Pancha (five) kosha (layer) theory
Querying new yoga students and assess on basis of the Pancha (five) kosha (layer) theory As yoga teachers, we must show care and concern to our students and dutifully assess them according to their comfortability and health condition. Before joining students in the class we must follow the ethics of personally getting to know them a little bit by questioning and observing their overall behavior, body condition, and the quality of lifestyle they follow. Here are some ways to gather the right information from our students based on the Pancha kosha theory. Annamaya kosha (food sheath, physical layer) Just by the observation of one’s physical features and appearance we can identify their bodily strength and flexibility. We can also directly ask them questions regarding their medical history. Based on Annamaya kosha (food sheath, physical layer), we gather information related to the students’ bodily condition only. Also, it’s very important to check up on them from time to time after they begin practicing in class, and ask them” how are u feeling today?”, “do you have any pain at any part of the body?”, etc. We must always tell the students to listen to their body and not strain too much and based on their answers we can design a class that can help them recover from ailments. Pranamaya kosha(vital energy body) Breathing is very important during the practice of yoga asanas, it helps us regulate our vital energy channel or the prana. To assess students based on pranamaya kosha we can simply observe their way of natural breathing. Abdominal or Full yogic breathing shows that a person is in a relaxed and aware full state, while chest and clavicular breathing tells us he/ she is feeling tense or impatient. With this observation we can assess those students who have difficulty in relaxed breathing to practice pranayama, helping them cleanse their energy channels(nadis) and regulate energy through aware full breath. Manomaya kosha (mind) With awareness, everyone can sense their mental calmness and stability. However, some people do not know how to bring stability to their chain of thoughts. While asking students general and friendly questions about their life we can figure out by calmly listening to their reply, as to how much mental stability they have. Students who speak too fast and keep complaining about their problems need help to find mental peace. They need the practice of meditation with asanas and pranayama to support their physique and energy stability. This way we can assess the basis of Manomaya kosha. Vijnanamaya kosha (discern intellectual) There are pious personalities who have transcended beyond the body and mind, they are in the pursuit of ultimate knowledge. Those who identify themselves as the vijnanamaya kosha are inclined more towards spirituality. The best practice for them is jnana yoga, which involves reading scriptures like the Bhagavad Gita and the Upanishads with some chanting and meditation. Anandamaya kosha(bliss level) Finally coming to those who have realized the anandamaya kosha enjoy all the different yogic practices. They tend to see themselves as one with nature and seem to be aware of the present moment. We can suggest such students continue practicing meditation or other practices in a calming outdoor environment go for pilgrimage and other recreational activities. Overall depending on our self-assessment, we can adapt any yogic practice, but the key for liberation from life sufferings depends on the consistency of our practice. As yoga teachers, we are still practitioners, so apart from motivating our students for practice we must maintain our lifelong learning and application of yogic knowledge along with a quality spiritual lifestyle. Courtesy To: Ananya Kasiraj, RYT – 200 Hrs (student assignment)
HATHA YOGA CLASS STUDIO ETIQUETTE
HATHA YOGA CLASS STUDIO ETIQUETTE The word etiquette means the protocol of polite behavior in society or among members of a particular profession or group. A yoga class which is all about focusing on strengthening the mind and body, which is usually practiced in a calm and peaceful environment, requires a code of conduct to maintain discipline among the students as well as the teachers, so that practice and learning can take place efficiently. Let’s discuss some points over keeping up with the right attitude towards attending a yoga class and the kind of behavior the teachers must maintain with their students. The yoga classroom is a tidy, spacious place filled with positive vibrations, that deserves to be treated like a holy sanctuary, the place that helps us heal the mind and body must be respected.. Trainers and practitioners must follow the code of cleanliness in the classroom and must always make sure they enter the hall with clean bare feet (like they do in a temple) and tidy up the place before exiting the class by returning the props back and switching off the lights and fan. Indulgence in physical workout comes with the need for personal hygiene, it’s important to keep our body healthy and clean devoid of internal and external toxins. Students must be encouraged to wash up before the practice of hatha yoga, keep their mats clean, and avoid the usage of cologne, so that their scent doesn’t disturb the class and allows everyone to breathe comfortably. The attire we wear for the practice must be neat and comfortable, and not come off as an unwanted source of distraction. In case a student has turned a blind spot towards following the right protocol of being hygienic, the teachers are suggested to approach them personally and deal with the situation by remaining calm and collected, to explain tem the importance of following classroom ethics. Maintaining punctuality is an important quality of discipline, and as teachers of disciplinary practices we must inform students to be at the studio at least 5 minutes before start time and stay till the end of class. In case some students are running late or they need to leave in between the session, they have to inform the teacher beforehand so that they can be guided in and out of the class without causing any disturbance for the others. When a student comes very late we must assess them separately, allowing them to do either a few warm ups or remain in child pose before coming back up in sync with the group practice. The world is surely a stage where various characters play their role, Hence as teachers we can’t expect everyone we meet to remain patient enough to attend the class silently at all times, so instructing the students to focus on their breathing sound and your verbal cues can slowly help reduce the talkative disturbances in the classroom. At the same time students must be encouraged to politely clear their doubts regarding the subject matter. In case of talkative students causing a disturbance in class, teachers must talk to them in a person slowly asking them to remain silent during the time of practice. It’s also recommended to not keep any attachments with the students, and make sure we don’t indulge into their laments so that we can conserve our mental energy, and not let the class turn into a counseling session. Overall, following these ethics can create a big impact in practicing hatha yoga very well and to bring out optimum and quick results from the focused practice. Courtesy To: Ananya Kasiraj, RYT – 200 Hrs (student assignment)
Importance of teaching methodology in the application of different styles of hatha yoga teachings
Importance of teaching methodology in the application of different styles of hatha yoga teachings “The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires.” — William Arthur Ward Kindling a desired change among the students is an art in itself. A technique that leads the student’s mind to get engrossed with the joy of learning, structured in such a manner to encourage each individual to put in their maximum effort. In order to derive such a formula, a teacher must train themselves to be well knowledgeable over the subject matter and enhance their organizing skills. The same applies for yoga trainers also. As a yoga trainer, one must not only be skillful in doing asanas and the subject matter but must be confident enough to assess and inspire their group of students, he/she must know: – how to manage the class timing, – make the session interesting, – use clear instructions and a modulated voice – have a broad mindset – Finally follow yogic manners with discipline. Using their inner creativity to organize a class for various groups of students will also add up as a bonus point for their careers. In this essay, we will see the importance of the application of different styles of hatha yoga. Modern trend demands for a skillful yoga teacher world wide, who tends to cater the needs of a huge population of students. Therefore, group practice is needed to maintain systematic learning. Lets see the styles of hatha yoga for a few groups of students. – Those who are fitness enthusiasts prefer dynamic yoga practices like Vinyasa yoga or Ashtanga yoga. – For healthy and absolute Beginners: Hatha yoga and Yin yoga. – For the old and those with physical ailments: Restorative or gentle yoga – Prenatal yoga for pregnant women. In general Yoga trainers are mostly specialized in one particular style of Hatha yoga, and according to the time and setting of the environment he/she structures the asana, pranayama, and meditation practice required. For example : – Early Morning classes might require lots of warm up during cold weather. – Afternoon and evening classes may be dynamic when the air is warm. – Night practice can be gentle and relaxing. Apart from that, it’s mandatory for a yoga teachers to be aware of the health condition of their students to assess them accordingly. Trainers must have a broad and strong mindset to deal with different aspects of students and avoid creating attachment with them, to focus on the efficient bilateral process, where the teacher and pupil venture together in a rhythmic flow that benefits each other both mentally and physically. In conclusion, some are born teachers, but many can develop teaching skills through training and practice. Yogic lesson plans require creativity to make your class more attractive and enthusiastic, which in itself can be fun and interesting work to do. Courtesy To : Ananya Kasiraj, RYT – 200 hours (student assignment)
Yoga class Room Physical Settings
Yoga class Room Physical Settings Certainly, the ambiance around a person can influence their mental state. At a high level, we can practice yoga almost anywhere, with the idea of being aware of our breath, body, and mind. Yet, it’s ideal to begin learning from a yoga studio or a yoga ashram, where the pious look and feel of these yoga places can influence a beginner’s mind to focus and practice effectively. The attractiveness of a yoga studio depends on various factors, which need to meet the student’s expectations of a pleasing infrastructure motivating them to practice and wanting to visit again. Let’s see the description of a magnificent yoga studio. To enter a breathable and spacious hall with big windows covered with fabric curtains automatically gives us a sense of mental freedom devoid of clusters. As a fresh warm breeze enters the studio it makes us feel at peace. The flooring used in the room affects the temperature settings, ideally, a wooden floor helps in keeping the students warm while a granite or marble floor tends to remain cold for the barefoot. Temperature regulation in a studio is important for the sense of comfort so that students won’t feel too hot or cold during the time of practice and even air conditioners can be an option used for this purpose. In exceptional cases like the practice of hot yoga, the studio must have a slightly warmer temperature than the regular temperature used. The bright sunlit room welcomes the morning sessions, while the studio lights are used for the evening times. For relaxed practices, dim lights or candles add a soothing effect, and with a hint of harmonized mild music, it will surely boost the quality of the healing session. Music is mostly not recommended but can be used low tuned enough, for the instructor’s and students’ voices to be heard. To enhance the yogic mood and freshness, a certain mild amount of pleasant fragrances can be used as long as it does not have adverse effects over the student’s health. Flexibility is not easily achieved without consistent practice and to help students support their practice an yoga studio must have the provision of props. Sturdy and clean yoga mats are essential for every student, they can be encouraged to bring their own mat or use the ones provided in the studio. Empty walls is a requirement for students who take wall support for balance, walls can have built in straps but they are not mostly recommended. Speaking of straps, they are very handy for extended reaching practices with a design that gives way for easy secure and release. Bolsters and thick folded blankets can be used as a cushion for knees and hips or for relaxation. Wooden or foam blocks are used as multi purpose props that give the best support, reachability, and balance for those who find certain postures difficult. At last chairs are props that can be used for prenatal yoga and old practitioners. Once a person masters the sense of awareness, he/she can practice yoga in harsh winters or the extreme hot desert region, or anywhere from the quiet tropical forest to the chaotic city streets. Overall a natural setting with a few plants and fresh air in the spacious yoga hall can kindle a yogic mood within a person to forget all worries and become aware of their breath, body and mind. A therapeutic setting brings in a sense of positivity in all, helping them to recollect themselves and focus. Courtesy To : Ananya Kasiraj, RYT – 200 hours (student assignment)
Yoga Teacher Code of Ethics
As a Yoga educator, one accepts accountability to act in the most ideal manner. To attempt to lead a daily existence that upholds the lessons and good standards of the act of Yoga. As an educator, you have an obligation to your understudies – an obligation to show others how it’s done – and to plainly exhibit the characteristics and qualities related to being an extraordinary instructor by your conduct both on and off the mat. Yoga educators comprehend and like that showing, Yoga is a respectable and recognizing attempt, which adjusts them to a long queue of decent instructors. Yoga educators are focused on rehearsing Yoga as a lifestyle. Yoga educators are focused on keeping up with perfect norms of expert skill and respectability. Yoga educators commit themselves to an exhaustive and proceeding with study and practice of Yoga, specifically the hypothetical and down-to-earth parts of the branch or kind of Yoga that they instruct others. Yoga educators are focused on staying away from substance misuse and, if for reasons unknown, they surrender to synthetic reliance will quit instructing until they are free again from medication and liquor misuse. All things considered, they will do their best to remain free, including full responsibility to a care group. Yoga instructors will precisely address their schooling, preparing, and experience pertinent to their educating of Yoga. Yoga instructors are focused on advancing the physical, mental, and profound prosperity of their understudies. Yoga instructors, particularly those showing Hatha-Yoga, will keep away from offering clinical guidance, or counsel that could be deciphered accordingly, except if they have the essential clinical capabilities. Yoga educators especially embrace the ideal of honesty in managing understudies and others. Yoga instructors are available to educating all understudies independent race, identity, sex, sexual direction, and social or monetary status. Yoga educators will acknowledge understudies with actual inabilities, giving they have the ability to show those understudies appropriately. Yoga educators will approach their understudies with deference. Yoga educators won’t ever compel their own viewpoints on understudies yet like the way that each individual is qualified for their perspective, thoughts, and convictions. Yoga instructors will stay away from any type of lewd behavior of understudies. Yoga instructors wishing to enter a consensual sexual relationship with a present or previous understudy should look for the prompt insight of their friends prior to making any move. Yoga educators will bend over backward to try not to take advantage of the trust and expected reliance of understudies and rather urge them to discover more prominent inward opportunity. Yoga instructors recognize the significance of the legitimate setting for educating and consent to try not to instruct in an easygoing way, which incorporates noticing appropriate propriety inside and outside of class. Yoga educators endeavor to rehearse resistance toward other Yoga instructors, schools, and customs. At the point when analysis must be brought, this ought to be done in decency and with suitable respect for current realities. These Ethical Guidelines are not comprehensive, and the way that a given lead isn’t explicitly covered by these Guidelines remains silent with regards to the moral or deceptive nature of that direct. Yoga instructors consistently try to regard and, as well as could be expected, stick to the conventional yogic implicit rules just as to the law current in their nation or state.
3 Ways, Will Make You a Better Yoga Teacher
You’ll figure out who you are as a teacher When you are alone with us, we will focus on your strengths and weaknesses as a teacher so that you can grow and develop your own unique talents. We will ask you, “How do you present the idea of yoga to your students?” Once we have defined your point of view, we will take a look at where you are missing the mark and build on what you are really good at. When you teach what you are good at, it feels truly authentic, whether it’s alignment, anatomy or philosophy. You’ll grow into a master Claiming a room and being exceptionally certain doesn’t come effectively to certain individuals. A few educators don’t have the certainty to state, “Actually no, not in my room, not that way.” We’ll show the abilities to catch up on “no” with helpful strides forward, which makes a more associated instructor understudy relationship. We’ll additionally chip away at drawing in with the class and getting your understudies to realize that you see them. Think before you say If you want to say something, make sure you know what you are saying and why. For example, when aligning, one size fits all is impossible. I will not teach you “hints” that you can recite. Many times people don’t know what is in their mouth and why they say that.
3 myths about Yoga, Bio-Mechanism & posture alignment
How important is bio-mechanism education for yoga teachers? The bio-mechanism is the science of movement. It includes the study of all physiological mechanisms of the body. The study of kinetics is important in educational disciplines such as rehabilitation therapy, sports medicine, exercise, biomechanics, and orthopedics. Since Hatha Yoga is based on movement, it makes sense for someone who specializes in teaching the physical form of yoga to know the kinetics of the body. More specifically, biomechanics is the scientific study of human bones, joints, tissues, nerves, and muscles. The practice of yoga focuses on moving the body to the proper position, which will strengthen and lengthen the joints and muscles. Kinetics and yoga seem to go hand in hand. When teaching yoga, you are teaching students how to safely move their bodies to specific positions to obtain specific effects. Yoga teachers must understand how different parts of the bodywork together. Bio-mechanism Education for Safety and Alignment Imagine a scenario where you teach a class full of beginners how to perform the Triangle pose for the first time. You will make sure that students adopt a broad posture with proper alignment, and then position their toes to the desired extent. Then, students must focus on the hips, keep them straight forward, and practice moving from the hips instead of guiding them with the shoulders or another part of the body. Once the hips are in place, students should reach with the upper arm up, the shoulders down, and back. Finally, the yoga instructor must convey how to extend the hand towards the front foot, while reaching towards the ceiling, opening the chest, and directing the gaze upwards. One posture covers almost the entire body, from toes to head. When students learn to pose, yoga instructors need to be able to understand the limitations of the students and adjust their bodies accordingly. This requires not only understanding the posture itself but also understanding how the body works. If the student feels pain or discomfort due to the posture, then the job of the yoga instructor is to adjust the body to reduce the discomfort. This requires understanding human dynamics. Importance of bio-mechanism Education Biomechanics knowledge is vital background information for yoga instructors. Although you may not always teach your students about specific tissues or joints, it is important to develop a general understanding of how the human body works. One of the aspects of Hatha Yoga is to get closer contact with our body. Therefore, it is meaningful for yoga teachers to understand the scientific knowledge and knowledge of the body.
Vinyasa Flow Yoga
The definition of Vinyasa Flow Yoga is more difficult to define than other methods because it embodies the continuous, dynamic, and conscious evolution of this practice. It reflects the continuous interaction of human beings in the flow of life, linking our inner essence, life experience and accepted traditional wisdom together because we have explored and discovered new possibilities for creative expression and conscious life on this planet earth. The term vinyasa comes from nyasa, which means “to place” and vi means “in a special way.” The term flow, when referring to Hatha yoga, “means to practice with a theme or purpose with interconnected or interrelated poses.” In conclusion, Vinyasa Flow suggests a practice where we consciously place the body-breath-mind in a continuous flow of space and time. Like Ashtanga Vinyasa Yoga, Vinyasa Flow moves steadily from one posture to another in synchronization with ujjayi pranayama, often pausing and maintaining the posture at different times while maintaining the rhythm of breathing. Unlike Ashtanga Vinyasa, each class usually provides a different sequence of poses, although most classes use some form of Surya Namaskara A and B from the astanga lineage. Many classes also closely follow the basic standing postures and the ending sequence found in Ashtanga Vinyasa. Many Vinyasa Flow classes use the principle of Iyengar alignment, dynamic movements in poses, and the use of props. In Vinyasa Flow’s emphasis on vinyasa krama, one can see Krishnamacharya’s insights and methods, krama refers to the “stage” of creating conscious body sequencing. Vinyasa krama also refers to the stages of practice that adapt to different intentions and abilities, so you start where you are and move consciously in “a special way”, from simple to more complex positions. Vinyasa Flow often employs the concept of pratikriyasana, which means neutralization or “opposite poses”. Working on the idea of “special placement”, many Vinyasa Flow teachers emphasize this concept in several relationships within the practice: being aware of how the body is moved and placed in and between poses; conscious connection of breath and body with a mind in and between poses the way you approach your mat, set your intention, stay in touch with that intention throughout your practice, get up from the mat and go out into the bigger world; paying attention to what you are doing, exercising, breathing, moving, feeling, observing, being upstream; opening in a more intuitive way that expresses and embodies the feeling of pranic energy flowing in the universe. Unlike most Hatha yoga approaches, which have a fixed system, Vinyasa Flow is not a system. This allows for creativity in asana sequencing and offers a wide range of topics in different classes. This freedom and dynamism help make Vinyasa Flow one of the most attractive forms of yoga today, resonant in various ways with the spirit, intentions, and life experiences of different teachers and students.
Vini Yoga
Viniyoga is about adapting and appropriately applying the teachings and practices of yoga according to each person’s needs, abilities, and interests. The method is based on the traditional guru-learner model in which highly competent and qualified teachers work individually with each student to create a personalized yoga program based on individual health, age, and physical conditions and limitations, including past and present. Injuries as well as personal potential and intention to exercise. Whether your goal is physical well-being, emotional balance, spiritual attainment, or any combination of these, Viniyoga aims to teach you how to start wherever you are, giving you the tools necessary to achieve your individual goals. The Sanskrit term Viniyoga actually means distinction, adaptation and proper application. Teacher Viniyoga draws on the broad teachings of yoga, including asanas, pranayama, chanting, meditation, personal etiquette, and scripture learning. Teacher Viniyoga adjusts various practice methods and methods according to everyone’s needs to enhance overall and overall happiness sense. Support their intention to practice. This method emphasizes the principle of breathing as the main movement in asanas (the way of breathing when changing postures to produce different therapeutic effects), the biomechanics of yoga postures, the safe ordering and functional form, and once again adapted to the form of yoga. Various postures that meet individual needs can achieve various effects. The class is a combination of dynamic movement and static maintenance, which can maintain posture alignment to maintain a consistent number of breaths, and take a short break in between. Viniyoga is also good at repetitive movements, including in and out postures, to warm the body, increase circulation to the target area, and trigger neuromuscular rearrangement. The scientific method aims to replace dysfunctional movement patterns with more functional ones that will not put too much pressure on your structure. Ultimately, the personalized approach aims to provide students with insights into their own nature, thereby starting their own unique process of self-discovery and personal transformation. Viniyoga lays the foundation for deeper yoga practice in case you want to deepen your mental commitment, although this is not required. The integration of breath and body consciousness is an indispensable part of this method, just like breathing method. In addition to preparing and training students for sitting meditation, Viniyoga also teaches them to express their breath through continuous breathing awareness, which can calm the mind, balance the nervous system and relieve stress.
Svaroopa Yoga
Svaroopa Yoga aims to provide students with an “inside-out” experience, that is, “core openness”. Svaroopa Yoga is expected to bring you “own happiness”. This method is based on spinal decompression, which “Svaroopa” calls core release, which aims to release the tension held deeply in the muscles connected to the spine, allowing you to gain your own divine experience. Compared with other people, yoga is less active, regardless of their physical condition, age or ability, everyone can fully accept it. Svaroopa Yoga utilizes precise angles and alignment of specific yoga poses to open the spine, starting from the tailbone and extending to each spine area. With the support of blankets, wooden blocks and other yoga props, students can fully pose for each posture within a period of time to relax the core muscles of the spine and decompress the vertebrae. The effect is to heal and transform, promote deep relaxation and pressure release, which are inherent to the release of core muscles, while also reducing back pain and tension in the shoulders and neck.
Power Yoga
Overall, power yoga classes are very fitness-based and physically demanding. With many of the same elements as Ashtanga yoga practice, Vinyasa, ujjayi breath, sun salutations, active postures, inner warmth and sweat, power yoga also has many of the same benefits that this yoga style gives, including increased endurance, strength, balance and flexibility as well as detoxification, weight loss and stress reduction. Since both styles are rooted in the vigorous Vinyasa style of Ashtanga yoga, requiring students to synchronize their breath with movement as they flow through a dynamic sequence of poses, variety is a key difference between the two styles. Power yoga does not involve a fixed series of positions. Teachers creatively design their own lesson sequences with one pose advancing directly into the next, and their teaching style often develops from their own home exercises. The presence or absence of any overtly spiritual component is entirely up to the teacher or studio, although many say it is almost impossible to remove all spirituality from yoga. With that being said, the poses are given in their English names, usually there aren’t many chants or meditations, and any yoga philosophy or wisdom is presented in a very accessible, contextual way. Principles of Power Yoga The general guiding principle of power yoga is to listen to your body and breathing: if you feel unwell, stop. If you find that you are not breathing deeply or cannot keep your breath full, please exit the posture. In class, it is recommended that you skip Vinyasa or take Child’s Pose when appropriate.
17 mantras for the practice of expressing our inner potential
Mantras give your yoga or meditation practice something to focus on and resonate with. They can be as simple as a quote, word, or sound that sets an intention for your practice, your day, or your life. With the Christmas blues and stressful planning looming, setting a mantra can help you block out any stress, anxiety, or depression you may be feeling and allow you to focus on the present. Repeat your mantra, in your head or out loud, throughout your practice or meditation, whenever you feel your mind starting to wander. We have compiled a list of 17 mantras to express and arouse gratitude this season. We also included social media graphics that you can share on your social media channels to express your thanks. Mantras Om Sri Maha-Ganapataya Namah Om Namassivaya (Panchakshara Mantra) Om Namo Narayanaya (Ashtakshara Mantra) Harih Om Harih Om Tat Sat Hare Rama Hare Rama, Rama Rama Hare Hare; Hari Krishna Hare Krishna, Krishna Krishna Hare Hare Om Namo Bhagavate Vssudevaya Om Sri Krishnaya Govindaya Gopijana Vallabhaya Namah Om Sri Krishnaya Namah Om Sri Rama, Jaya Rama, Jaya Jaya Rama Om Sri Ramaya Namah Om Sri Sita-Ramachandrabhyam Namah Om Sri Durgayai Namah Om Sri Maha-Lakshmyai Namah Om Sri Saravanabhavaya Namah Om Sri Tripura-Sundaryai Namah Om Sri Bala-Parameshvaryai Namah
Ashtanga Vinyasa Yoga
Traditionally, Ashtanga Vinyasa Yoga is taught in the “Mysore style”. In this course, each student in the class can perform a series of asana training on their own, while the teacher provides personalized guidance. By regularly practicing the Basic Series, an intense series of poses also known as chikitsa yoga, which means “yoga therapy”, opens the body’s energy pathways (nadi) and the prana flows throughout the body, removing toxins and relaxing the nervous system. . The second, intermediate series, called nadi shodhana, which means “nerve cleansing”, focuses intensely on the spine and pelvis, further opening and balancing the energy channels in and around the spine. When the teacher senses the student’s ease and stability in the pose, he gives the student the next pose, and when the student completes the series with stability and ease, the first item in the next series is entered. Advanced learners continue their education through the Basic and Intermediate series. Ashtanga Vinyasa is a highly focused practice. Dristana’s approach is that people constantly look at specific points in each asana and between them, which helps pratyahara, which is a more inner consciousness. Ujjayi pranayama has always maintained, maintaining a steady rhythm of breathing between postures. The sounds and feelings create a spell that promotes greater mental concentration and acuity. Bandhas are used in most practices to help regulate the energy of benevolence flowing through the body. This kind of exercise is closely integrated through vinyasa, which is a conscious connection between breathing and movement, which helps to create a “balance between strength and flexibility, lightness and heaviness, movement and stillness.”
108 Upanishads listed by Muktikopanishad
Rig Veda: Aitareya Upanishad Atmabodha Upanishad Kaushitaki Upanishad Mudgala Upanishad Nirvana Upanishad Nadabindu Upanishad Akshamaya Upanishad Tripura Upanishad Bahvruka Upanishad Saubhagyalakshmi Upanishad Sama Veda: Kena Upanishad Chandogya Upanishad Mahat Upanishad Maitrayani Upanishad Vajrasuci Upanishad Savitri Upanishad Aruneya Upanishad Kundika Upanishad Maitreyi Upanishad Samnyasa Upanishad Jabaladarsana Upanishad Yogachudamani Upanishad Avyakta Upanishad Vasudeva Upanishad Jabali Upanishad Rudrakshajabala Upanishad Yajur Veda: Katha Upanishad Taittiriya Upanishad Isavasya Upanishad Brihadaranyaka Upanishad Akshi Upanishad Ekakshara Upanishad Garbha Upanishad Prnagnihotra Upanishad Svetasvatara Upanishad Sariraka Upanishad Sukarahasya Upanishad Skanda Upanishad Sarvasara Upanishad Adhyatma Upanishad Niralamba Upanishad Paingala Upanishad Mantrika Upanishad Muktika Upanishad Subala Upanishad Avadhuta Upanishad Katharudra Upanishad Brahma Upanishad Jabala Upanishad Turiyatita Upanishad Paramahamsa Upanishad Bhikshuka Upanishad Yajnavalkya Upanishad Satyayani Upanishad Amrtanada Upanishad Amrtabindu Upanishad Kshurika Upanishad Tejobindu Upanishad Dhyanabindu Upanishad Brahmavidya Upanishad YogakundalinI Upanishad Yogatattva Upanishad Yogasikha Upanishad Varaha Upanishad Advayataraka Upanishad Trisikhibrahmana Upanishad Mandalabrahmana Upanishad Hamsa Upanishad Kalisantaraaa Upanishad Narayana Upanishad Tarasara Upanishad Kalagnirudra Upanishad Dakshinamurti Upanishad Pancabrahma Upanishad Rudrahrdaya Upanishad SarasvatIrahasya Upanishad Atharva Veda: Prasna Upanishad Mandukya Upanishad Mundaka Upanishad Atma Upanishad Surya Upanishad Narada-Parivrajakas Upanishad Parabrahma Upanishad Paramahamsa-Parivrajakas Upanishad Pasupatha-Brahma Upanishad Mahavakya Upanishad Sandilya Upanishad Krishna Upanishad Garuda Upanishad Gopalatapani Upanishad Tripadavibhuti-mahnarayana Upanishad Dattatreya Upanishad Kaivalya Upanishad NrsimhatapanI Upanishad Ramatapani Upanishad Ramarahasya Upanishad HayagrIva Upanishad Atharvasikha Upanishad Atharvasira Upanishad Ganapati Upanishad Brhajjabala Upanishad Bhasmajabala Upanishad Sarabha Upanishad Annapurna Upanishad Tripuratapan Upanishad Devi Upanishad Bhavana Upanishad Sita Upanishad
Difference between Yin Yoga and Restorative Yoga
What is Yin Yoga? Yin yoga is a training that centers around extending your connective tissues (especially the fascia) to fortify and lengthen them. Yin yoga is a practice that focuses on stretching your connective tissues (particularly the fascia) in order to strengthen and lengthen them. Hold the posture for 3-5 minutes each, and work with the energy meridians in the body, and cultivate active stretching ability in the connective tissue to increase strength and flexibility, improve joint mobility, improve posture and release internal trauma. What is Restorative Yoga? Regenerative Yoga is a meditation practice that uses props such as blocks, straps, sandbags, supports, and blankets to encourage you to passively release tension from your mind and body. This style can passively release deep tension without active stretching. Difference between Yin Yoga and Restorative Yoga These practices are similar in a sense; they are slow, contemplative practices for long-term holding. So how are they different? Props: Both styles can use accessories, but in yin yoga, if accessories are used, they are used to deepen or soften the stretch. In restorative yoga, accessories are used to fully support your body. Generally, restorative yoga will use many more accessories than yin, which can include straps, blankets, blocks, sandbags, and bolsters. Stretch: In yin yoga, there is active stretching, but in restorative yoga, the goal is 100% support and passivity without active stretching. Focus: In Yin Yoga, the focus is on stretching the connective tissues, while in Restorative Yoga, the focus is on passively releasing physical and mental tension. Poses: Maintain the Yin yoga posture for about 3-5 minutes, while the restorative yoga posture for 5-10 minutes. Yin yoga benefits: promotes strength and flexibility Maintain joint health and mobility Improve posture Relieve the trauma and emotions stored in the connective tissue of the human body Bring negative thinking patterns into your consciousness so that you can work with them and remove them To whom for Yin Yoga Do you have a very hectic lifestyle? Do you cling to narratives from the past that no longer serve you? Do you sit at a desk most of the time? Are over 50 years old? Benefits of Restorative Yoga Relieve stress Deep relaxation Breathing work Create a sense of security in mind and body. Reaching a state of higher level of consciousness Cultivate satisfaction To whom for Restorative Yoga Do you deal with excessive stress and anxiety every day? Is it difficult for you to relax after a normal working day? Do you have trouble finding time for yourself?
Yin Yoga Principles
Yin Yoga Principles The three main principles of Yin Yoga are: First, we form a shape, reach the first point of resistance, and then observe what we feel from that slight sensation “edge”. The sensation should be just a slight dull pain, and should not be inclined to anything sharp, stabbing or burning. The second principle is to stay still. As the muscles relax relatively, the pressure will shift to denser connective tissue. Remember, you will not be fixed in one position during the entire posture. Make sure to change the angle of the posture to accommodate any release, or stay away from too strong feelings. Finally, maintain the Yin posture for a longer time. The posture can be held anywhere from three to twenty minutes, but start with a time frame that is meaningful to you and follow the above principles. Practice the postures in the order listed, allowing 3-6 minutes for each posture. There should be at least 1-2 minutes between the two positions, so that you can lie on your stomach or on your back to observe the effect. It is normal to feel a little weak when exiting the position, and this feeling may last for a minute or two.
Yoga Nidra practices to increase your immunity against COVID-19
Yoga Nidra practices to increase your auto- immunity against COVID-19 Yoga is a holistic exercise that strengthens our bodies and microscopic systems that are invisible to our eyes. As a result, the body’s natural defense mechanism has also been improved. Adopting a healthy lifestyle, including eating unprocessed whole foods, maintaining regular yoga and meditation exercises, getting enough sleep and minimizing stress, can easily achieve a healthy, disease-free body. Yoga and meditation are the keys to realizing our full potential. To get the effect of yoga to enhance immunity, be sure to keep daily practice! Regular yoga practice and 10 minutes of meditation can improve health. However, know that it cannot replace medical treatment. It is very important to learn and practice yoga postures under the guidance of a well-trained teacher. In case of physical discomfort, practice yoga postures after consulting a doctor. Practice: Yoga Nidra for Sleep (Guided Meditation) Now this time to prepare for conscious sleep. By switching off the lights, shutting down any unnecessary Electronics. Make yourself absolutely comfortable. Adjusting your body in completely. And sinking down into perfect physical relaxation Release the mind grip over your body. And see how quickly and fully you can just totally relax. Enjoying the pleasurable sense of perfect Comfort coming over your body. That’s it. Release all muscular tension and just sink down into the surface beneath you. Sinking down deeper and even deeper Your eyelids are becoming heavier. And heavier The pull of gravity weighing your body down against the surface beneath you. Take this moment to adjust your body one last time. Trusting your body to know exactly how to really relax most fully. See yourself walking barefoot in the warm white sand of beautiful seashore. The crystal clear water has an endless variety of brightly colored fish. Behind you is the lush green jungle. Growing right up to the edge of the beach With Banyan papaya Tamarind Guava and mango trees You can smell the fresh scent of pineapple. Flowers Beyond the jungle you can see steaming volcanic mountains. With thick vegetation Countless waterfalls And decide to lie down and relax. I’m closing your eyes. You can hear the sound of parrots. The birds chirping and singing in the trees. As well as the sound of sea shells and Pebbles rolling up and down the beach with the waves. Continue to enjoy releasing and relaxing in this Pleasant While you rotate your awareness around your body. Beginning with the right hair the thumb Second finger Third Fourth And stiff finger Palm of the hand Back of the hair The right wrist Lower arm Elbow Upper arm Right shoulder Armpit Waist Back of the thigh Right kneecap Back of the knee Right shin Calf muscle Heel Ankle Sole of the right foot Top of the foot Right big toe. Second toe Third Fourth And fifth toe the top of the foot Soul Ankle Heels Calf muscle Right shin Back of the knee Top of the knee Back of the thigh Top of the thigh. Right waist Armpit Shoulder Upper arm Elbow Lower arm Right wrist Back of the hand Palm of the hand Right thumb. Second finger Third Four And fifth finger The whole right side of the body The left hand thumb Second finger Third Four And fifth finger Palm of the hand Back of the hand the left wrist. Lower arm Elbow Upper arm Left shoulder Armpit Waist Hip Pelvic Back of the thigh Left kneecap Back of the knee Left shin Calf muscle Heel Ankle Sole of the left foot Top of the foot Left big toe Second toe Third Fourth And fifth toe Top of the foot Sole Ankle Heel Calf muscle Left shin Back of the knee Top of the knee Back of the thigh Top of the thigh. Hip Waist Armpit Shoulder Upper arm Elbow Lower arm Palm of the hand Left thumb Second finger Third Four And fifth finger The whole left side of the body The top of the head Forehead Right, eyebrow Left, eyebrow The center of the eyebrows Right, eyeball. Left eyeball Right ear Left ear The nose The tip of the nose Upper lip Lower lip The muscles inside of the mouth And the tongue Right cheek Left cheek Right jaw Left jaw The chin Throat Right collarbone Left collarbone Right chest muscle Left chest muscle The center of the chest Navel Abdomen Growing Right thigh. Left thigh Right ankle. Left ankle Right foot Left foot Right thigh. Left thigh Abdomen Navel Right chest muscle Left chest muscle The center of the chest Right collarbone Left collarbone The throat Chin Right jaw Left jaw Right cheek Left cheek The muscles inside of the mouth And the tongue Upper lip Lower lip The nose And the tip of the nose. Right ear Left ear Right, eyeball. Left eyeball Right eyelid Left eyelid Right, eyebrow Laughed eyebrow The center of the eyebrows Forehead And top of the head Back of the head Back of the neck Right shoulder blade Left shoulder blade The whole spinal column Right buttock Left buttock Back of the right thigh Back of the left thigh Back of the right knee Back of the left knee Right calf muscle Left calf muscle Right heel Left heel Sole of the right foot Sole of the left foot Right heel Left heel Right calf muscle Laughed calf muscle Back of the right heel Back of the left heel Back of the right thigh Back of the left thigh Right buttock Left buttock The whole spinal column Right shoulder blade Left shoulder blade Back of the neck Back of the head The whole right leg Pull left leg Both legs together Whole right arm Whole left arm Both arms together The abdomen Navel Chest The whole back The whole torso together The neck Face Right side of the head Left side of the head Back of the head Top of the head The whole head together The whole
Yoga practices to increase your auto-immunity against COVID-19
Yoga practices to increase your auto-immunity against COVID-19 Can yoga help me strengthen my immunity? Does it work immediately or is it slow to display results? Can I practice yoga during the COVID-19 period commonly referred to as the Coronavirus Quarantine? The answer is yes. Regular yoga practice has shown effective results. Different asanas can enhance immunity, enhance physical strength, increase energy levels, reduce anxiety and stress, and inject positivity and freshness into the brain. When considering the cause of disease, weather and other external pollutants are usually the first to blame. However, talking to any yogi, you will most likely find that they rarely get sick. Regular yoga practice and 10 minutes of meditation can improve health. However, know that it cannot replace medical treatment. It is very important to learn and practice yoga postures under the guidance of a well-trained teacher. In case of physical discomfort, practice yoga after consulting a doctor. Why should we practice sun salutation during corona virus? Surya Namaskara is a well-known technique within the yogic practices. Its versatility and application make it one of the most useful methods to induce a healthy, vigorous and active life and at the same time prepare for spiritual awakening and the resultant expansion of awareness. Surya Namaskara, meaning “salutation to the sun ”, can be seen as a form of worship of the sun, amend all that it represents on the micro and macrocosmic levels. In yogic terms this indicates that the practice of Surya Namaskara awakens the solar aspects of man’s nature and releases this virtual energy for the development of higher awareness. This can be realized by the practice of Surya Namaskara each morning as well as being fine way to pay tribute to the source of creation and life. Surya is sun. Namaskara is to name, to greet. Surya Namaskara is Sun Salute. This vinyasa is traditionally practiced in the morning before sunrise. It is invigorating and good for digestion. If the postures are donebetween jumping’s, the fast movements and quick change in position ensure freedom of movement, creating agility and flexibility and improving blood circulation. The dull brain becomes active and the brooding mind gets refreshed. Surya Namaskara There are twelve positions in classical Surya Namaskara. Twenty-five such Namaskaras form one avrtti(frequency). Surya Namaskara must be performed preferably in an open and airy place. Perform Surya Namaskara slowly without exerting too much or panting and puffing. There is one Mantra for each of the twelve Namaskäras- there by you also recites the 12 names of Sun. Procedure: In the first position of Surya Namaskara contemplate the virtues of Lord Surya with concentrated mind and feel that you are the friend of everybody and have friendship with every creature on the earth. Immersing yourself with these feelings stand erect stretching your hands, neck and all other parts of your body. Stretching both of your arms, touch your thighs with palms and inflate the chest and point your vision on the tip of the nose. This is a position of attention. 1st Step: Pranamasana (Prayer pose) Mantra: aum hram mitraya namah| Concentration: Heart centre (Anahata). Procedure: Stand erect with your chest out, feet together, knees pulled up and thighs tight like in Tadasana. Bring your hands forward, in front of your chest as if in prayer, elbows straight and not drooping. Benefits: Good for the diseases of the throat and voice is enhanced. Both mind and body become healthy. 2ndStep: Hasta utthanasan (Raised arms pose) Mantra: aum hrim ravaye namah| Concentration: Neck centre (Visuddhi) Procedure: On inhale, stretch your arms up over your head, palms still together. Then arching back as far as you can go, stretch with your arms apart for next pose. Benefits: Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved. 3rdStep: Padahastasana (Hand to foot pose) Mantra: aum hrum suryaya namah| Concentration: Root of spinal column (Svadhisthana). Procedure: While exhaling, swing down from the hips keeping your upper body and torso straight. Without bending the knees place your hands on either sides of your feet flat on the mat, head as close to your knees as possible. Benefits: Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected. 4th Step: Asva Sancalanasan (Equestrian pose) Mantra: aum hraim bhanave namah| Concentration: Eyebrow Centre (Ajna). Procedure: Inhale, bring the right foot to the back of the mat on the toes like a lunge. Using your finger tips for support and the left leg at a right angle start bending the extended leg at the knee towards the floor and look up. Benefits: The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected. 5thStep: Dandasan (Plank pose) Mantra: aum hroum khagyaa namah| Concentration: Neck Centre (Vishuddhi). Procedure: Retain your breath and extend your left leg back on your toes side by side, your right without moving the position of your hands and leg at all. Palms flat on the mat, keep your spine straight and elbows locked. Do not let your head or hips drop. It should look like you are about to do a push up. Benefits: One gets relief from the pains – especially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders. 6thStep: Astanaga Namaskar (Salute with eight parts or points) Mantra: aum hrah pusne namah| Concentration: Behind Navel (Manipura). Procedure: Exhale, bending your elbows towards your body and going down as low as you can at the shoulders while keeping the rest of your body perfectly stiff exactly like a push up. Once down near the floor, bend and drop your knees, chest and forehead to the ground lightly touching in that order. Your hips and pelvic should still be raised. Eight points should be touching the floor in this step- forehead, chest, and two palms, both knees and both feet. Benefits: This posture makes the
Online – Tailor Made Yoga Teacher Training Course in Bangalore, India
Online – Tailor Made Yoga Teacher Training Course in Bangalore, India Karuna Yoga Vidya Peetham offers, Yoga Teacher Training Course can be tailor-made to meet specific individual needs. Batch venue and timings are subjected to periodic changes as per the availability of classrooms and faculties. Overview This training takes place online from the comfort of your own home via Zoom. It will be a tailor-made program, which can also be self-paced. This teacher training is held online. Karuna Yoga is located in Bangalore, India (GMT+5:30), and they will live-stream yoga classes via Zoom which you can participate in from the comfort of your home. All live sessions will be recorded for people who cannot join live sessions due to time differences. They can watch the recordings of live sessions at their convenience. Teachers will be available on Whatsapp to answer queries regarding postures etc. At the end of the course, students are required to teach their batchmates on zoom (Karuna Yoga will arrange for that). There will be separate viva/exams for theory, anatomy, and philosophy. Pre-Requisites This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level. Duration: Tailor-Made Pre-application Requirements Yoga mat Computer / Smartphone with camera Internet connection Yoga Blocks Pillow or Bolster or Cushion Strap Notebook and Pen Zoom Daily schedule (GMT +5:30) Saturday and Sunday 10:00-10:30 Techniques, Training and Practice 10:30-11:00 Anatomy and Physiology/ Upanisad 11:00-12:00 Asana/Hatha Yoga 12:00-01:00 Vinyasa/Gentle Yoga 13:00-14:00 Lunch 14:00-15:00 Restorative Yoga 15:00-15:30 Teaching Methodology 15:30-17:00 Patanjali Yoga Sutra/Bhagavad-Gita Online sessions are conducted over Zoom Online sessions’ time zone: India (GMT+5:30) What you can expect from us? Well qualified and experienced faculty with their own specialties. Yoga Alliance USA certification as RYT 200 – international certification that allows you to teach yoga anywhere in the world Giving adequate guidance to the individuals and groups during training session. Yoga helps in self-discipline, leading to immense amount of awareness, concentration and higher level of consciousness. To enable the student to have sound body and sound mind, along with Yoga ethics. Yoga course help, to learn to handle oneself well in all situations, to learn techniques of gaining good health, to develop a discriminative mind capable of knowing the real from the unreal and to face the dualities of life with equanimity. Yoga course increase level of awareness and balance attitude for social activity. At the end of the course not only you would have adapted a healthy life style but you would also be fit to show others this path by becoming a skilled Yoga teacher. At the yoga TTC at Karuna Yoga, students learn a unique combination of Hatha Yoga, Vinyasa flow, Satyananda yoga and Iyengar alignment principles. This approach has an ultimate goal of practicing injury free yoga. Certification On successful completion of the course, trainee is qualified to register with Yoga Alliance, USA, to recognize as a Certified International Yoga Teachers-RYT 200. Assessment and Certification The students are continuously assessed throughout the course at all levels. There will be a practical as well as written examination at the end of the course to evaluate the understanding of the philosophy of Yoga and skills of the students. Participant should pass all different aspects of the course to be eligible for the Yoga teacher Training Course. Assessment is based on Regular attendance of all classes. Attitude and behaviour inside and outside of the ashram while attending the course. Performance and attitude in the practical asana, pranayama, bandhas and kriya classes. Hatha yoga teaching skills. Written daily summary of the main philosophy classes and Hatha yoga theory classes. Upon successful completion of the course students receive the Certificate of the Karuna Yoga. Fee: Actual Fees: INR 100,000, with 20 % offer, comes INR 80,000(For Indian citizens only), for foreigners USD 1300. *10 % Discount, if you refer one person for TTC course. Yoga Book (06), T-Shirt (1), Catheter Tube (1), Jala Neti Pot (1). Excluded with accommodation and food. How to Register? Registration can be made by paying 50% of the course fee to book a spot on the course. Course Content The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, Kriyas and Meditation. This course also covers additional topics on Bhagavad Gita, Patanjali Yoga sutra, Yogic Diet and Nutrition, Yoga Philosophy and Psychology, Hatha Yoga based anatomy and physiology and Sanskrit. Yoga Styles Hatha Yoga(B.K.S. Iyengar & Satyananda Style) Vinyasa Yoga Gentle Yoga Restorative Yoga Curriculum Theory and Practice of Hatha Yoga Yoga Asanas Asanas beginners to intermediate level Sun salutation and its advanced variations Proper posture alignment Benefits and limitations of Yoga Asanas Course outlook Techniques Training and Practice Basic elements of Asanas and Pranayamas, Mudras & Bandhas. Three principles of practices, alignment, relaxed respiration & consciousness. Transitioning into Asana – Transitioning out of Asana. Asana Modification variations and the use of props. Classical Surya Namaskara & Astanga Surya Namaskara Touch, somatic, and self-transformation. Beginner to intermediate level. Standing forward bending – Balancing & Twisting Asana. Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana, Seated forward bending & twisting Asanas. Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas. Inverted Asana Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders. Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence. Mantra Meditation, Chakra Meditation, and Breathe Awareness. Teaching Methodology Creating Space for Self-Transformation Classroom Set up and Orientation Class
Online Certificate Course in Yoga
Online – 200 Hr Weekend Yoga Teacher Training Course (Three Months) Overview This training takes place online from the comfort of your own home via Zoom. It will be a minimum 03 months program, which can also be self-paced. This teacher training is held online. Karuna Yoga is located in Bangalore, India (GMT+5:30), and they will live-stream yoga classes via Zoom which you can participate in from the comfort of your home. All live sessions will be recorded for people who cannot join live sessions due to time differences. They can watch the recordings of live sessions at their convenience. Teachers will be available on Whatsapp to answer queries regarding postures etc. At the end of the course, students are required to teach their batchmates on zoom (Karuna Yoga will arrange for that). There will be separate viva/exams for theory, anatomy, and philosophy. Pre-Requisites This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level. Duration: Three Months Pre-application Requirements Yoga mat Computer / Smartphone with camera Internet connection Yoga Blocks Pillow or Bolster or Cushion Strap Notebook and Pen Zoom Daily schedule (GMT +5:30) Saturday and Sunday 10:00-10:30 Techniques, Training and Practice 10:30-11:00 Anatomy and Physiology/ Upanisad 11:00-12:00 Asana/Hatha Yoga 12:00-01:00 Vinyasa/Gentle Yoga 13:00-14:00 Lunch 14:00-15:00 Restorative Yoga 15:00-15:30 Teaching Methodology 15:30-17:00 Patanjali Yoga Sutra/Bhagavad-Gita Online sessions are conducted over Zoom Online sessions’ time zone: India (GMT+5:30) What you can expect from us? Well qualified and experienced faculty with their own specialties. Yoga Alliance USA certification as RYT 200 – international certification that allows you to teach yoga anywhere in the world Giving adequate guidance to the individuals and groups during training session. Yoga helps in self-discipline, leading to immense amount of awareness, concentration and higher level of consciousness. To enable the student to have sound body and sound mind, along with Yoga ethics. Yoga course help, to learn to handle oneself well in all situations, to learn techniques of gaining good health, to develop a discriminative mind capable of knowing the real from the unreal and to face the dualities of life with equanimity. Yoga course increase level of awareness and balance attitude for social activity. At the end of the course not only you would have adapted a healthy life style but you would also be fit to show others this path by becoming a skilled Yoga teacher. At the yoga TTC at Karuna Yoga, students learn a unique combination of Hatha Yoga, Vinyasa flow, Satyananda yoga and Iyengar alignment principles. This approach has an ultimate goal of practicing injury free yoga. Certification On successful completion of the course, trainee is qualified to register with Yoga Alliance, USA, to recognize as a Certified International Yoga Teachers-RYT 200. Assessment and Certification The students are continuously assessed throughout the course at all levels. There will be a practical as well as written examination at the end of the course to evaluate the understanding of the philosophy of Yoga and skills of the students. Participant should pass all different aspects of the course to be eligible for the Yoga teacher Training Course. Assessment is based on Regular attendance of all classes. Attitude and behaviour inside and outside of the ashram while attending the course. Performance and attitude in the practical asana, pranayama, bandhas and kriya classes. Hatha yoga teaching skills. Written daily summary of the main philosophy classes and Hatha yoga theory classes. Upon successful completion of the course students receive the Certificate of the Karuna Yoga. Fee: Actual Fees: INR 50,000, with 20 % offer, comes INR 40,000(For Indian citizens only), for foreigners USD 700. *10 % Discount, if you refer one person for TTC course. Yoga Book (06), T-Shirt (1), Catheter Tube (1), Jala Neti Pot (1). Excluded with accommodation and food. How to Register? Registration can be made by paying 50% of the course fee to book a spot on the course. Course Content The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, Kriyas and Meditation. This course also covers additional topics on Bhagavad Gita, Patanjali Yoga sutra, Yogic Diet and Nutrition, Yoga Philosophy and Psychology, Hatha Yoga based anatomy and physiology and Sanskrit. Yoga Styles Hatha Yoga(B.K.S. Iyengar & Satyananda Style) Vinyasa Yoga Gentle Yoga Restorative Yoga Curriculum Theory and Practice of Hatha Yoga Yoga Asanas Asanas beginners to intermediate level Sun salutation and its advanced variations Proper posture alignment Benefits and limitations of Yoga Asanas Course outlook Techniques Training and Practice Basic elements of Asanas and Pranayamas, Mudras & Bandhas. Three principles of practices, alignment, relaxed respiration & consciousness. Transitioning into Asana – Transitioning out of Asana. Asana Modification variations and the use of props. Classical Surya Namaskara & Astanga Surya Namaskara Touch, somatic, and self-transformation. Beginner to intermediate level. Standing forward bending – Balancing & Twisting Asana. Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana, Seated forward bending & twisting Asanas. Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas. Inverted Asana Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders. Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence. Mantra Meditation, Chakra Meditation, and Breathe Awareness. Teaching Methodology Creating Space for Self-Transformation Classroom Set up and Orientation Class Levels and Prerequisites Exploring clear and precise verbal expression Class Etiquette Teaching styles and the varieties of approach Waking Up the Spiritual Environment Techniques and Tools In Teaching Yoga
Best Online Yoga Teacher Training Course
200 Hr Online Yoga Teacher Training Course (Two Months) Overview This training takes place online from the comfort of your own home via Zoom. It will be a minimum 02 months program, which can also be self-paced. This teacher training is held online. Karuna Yoga is located in Bangalore, India (GMT+5:30), and they will live-stream yoga classes via Zoom which you can participate in from the comfort of your home. All live sessions will be recorded for people who cannot join live sessions due to time differences. They can watch the recordings of live sessions at their convenience. Teachers will be available on Whatsapp to answer queries regarding postures etc. At the end of the course, students are required to teach their batchmates on zoom (Karuna Yoga will arrange for that). There will be separate viva/exams for theory, anatomy, and philosophy. Pre-Requisites This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level. Duration: Two Months Pre-application Requirements Yoga mat Computer / Smartphone with camera Internet connection Yoga Blocks Pillow or Bolster or Cushion Strap Notebook and Pen Zoom Daily schedule (GMT +5:30) This is a sample daily schedule from Monday to Friday. 06:00 am – 07:00 am Hatha yoga 07:00 am – 08:00 am Pranayama/Anatomy 08:00 am – 09:00 am Vinyasa/Teaching methodology/Alignment/Adjustment Saturday and Sunday 10 am to 1.30pm (Asana and Yogic Anatomy and Physiology) Online sessions are conducted over Zoom Online sessions’ time zone: India (GMT+5:30) What you can expect from us? Well qualified and experienced faculty with their own specialties. Yoga Alliance USA certification as RYT 200 – international certification that allows you to teach yoga anywhere in the world Giving adequate guidance to the individuals and groups during training session. Yoga helps in self-discipline, leading to immense amount of awareness, concentration and higher level of consciousness. To enable the student to have sound body and sound mind, along with Yoga ethics. Yoga course help, to learn to handle oneself well in all situations, to learn techniques of gaining good health, to develop a discriminative mind capable of knowing the real from the unreal and to face the dualities of life with equanimity. Yoga course increase level of awareness and balance attitude for social activity. At the end of the course not only you would have adapted a healthy life style but you would also be fit to show others this path by becoming a skilled Yoga teacher. At the yoga TTC at Karuna Yoga, students learn a unique combination of Hatha Yoga, Vinyasa flow, Satyananda yoga and Iyengar alignment principles. This approach has an ultimate goal of practicing injury free yoga. Certification On successful completion of the course, trainee is qualified to register with Yoga Alliance, USA, to recognize as a Certified International Yoga Teachers-RYT 200. Assessment and Certification The students are continuously assessed throughout the course at all levels. There will be a practical as well as written examination at the end of the course to evaluate the understanding of the philosophy of Yoga and skills of the students. Participant should pass all different aspects of the course to be eligible for the Yoga teacher Training Course. Assessment is based on Regular attendance of all classes. Attitude and behaviour inside and outside of the ashram while attending the course. Performance and attitude in the practical asana, pranayama, bandhas and kriya classes. Hatha yoga teaching skills. Written daily summary of the main philosophy classes and Hatha yoga theory classes. Upon successful completion of the course students receive the Certificate of the Karuna Yoga. Fee: Actual Fees: INR 50,000, with 20 % offer, comes INR 40,000(For Indian citizens only), for foreigners USD 700. *10 % Discount, if you refer one person for TTC course. Yoga Book (06), T-Shirt (1), Catheter Tube (1), Jala Neti Pot (1). Excluded with accommodation and food. How to Register? Registration can be made by paying 50% of the course fee to book a spot on the course. Course Content The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, Kriyas and Meditation. This course also covers additional topics on Bhagavad Gita, Patanjali Yoga sutra, Yogic Diet and Nutrition, Yoga Philosophy and Psychology, Hatha Yoga based anatomy and physiology and Sanskrit. Yoga Styles Hatha Yoga(B.K.S. Iyengar & Satyananda Style) Vinyasa Yoga Gentle Yoga Restorative Yoga Curriculum Theory and Practice of Hatha Yoga Yoga Asanas Asanas beginners to intermediate level Sun salutation and its advanced variations Proper posture alignment Benefits and limitations of Yoga Asanas Course outlook Techniques Training and Practice Basic elements of Asanas and Pranayamas, Mudras & Bandhas. Three principles of practices, alignment, relaxed respiration & consciousness. Transitioning into Asana – Transitioning out of Asana. Asana Modification variations and the use of props. Classical Surya Namaskara & Astanga Surya Namaskara Touch, somatic, and self-transformation. Beginner to intermediate level. Standing forward bending – Balancing & Twisting Asana. Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana, Seated forward bending & twisting Asanas. Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas. Inverted Asana Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders. Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence. Mantra Meditation, Chakra Meditation, and Breathe Awareness. Teaching Methodology Creating Space for Self-Transformation Classroom Set up and Orientation Class Levels and Prerequisites Exploring clear and precise verbal expression Class Etiquette Teaching styles and the varieties of approach Waking Up
Ajapa Japa(conscious awareness of a mantra)
Ajapa Japa Sit in any comfortable meditative posture. Ensure that spine is straight. Head neck and shoulders in one straight line. Place the hands on the knees. Fingers in jnana mudra. Gently close the eyes. Become aware of the body. And the posture of meditation. Internally mentally see the position of the body from top of the head to the toes. Experience the body posture becoming study and still. And relax the whole body completely. There should be nothing tight. The muscles should be relaxed. Shoulders relaxed. No tension in any part of the body. Completely relax the whole body in the sitting posture Total awareness of the body and of physical Stillness. Switch the awareness from the body to the breath. Breathe in deeply and chant the Mantra ‘om’ three times with me. Feel the vibrations of the om chanting. Focus on the Stillness of the body. Awareness of the body and of Stillness. Awareness of the vibrations of om inside the body. Observe the natural breath. Practice slow and deep breathing. As you breathe in and as you breathe out. As you breathe in and out feel the breath moving through the throat. Concentrate on the Rhythm make breathing in the throat. Now I’m aware of the rhythmic breathing in the throat and you will feel the steadiness of mind and body. Observe the breath as it flows in the throat. Now become aware of the breath moving from the navel to the throat. Bring your awareness to the navel, inhale slowly in a straight line from the navel, from the navel up to the throat. Then exhale slowly in a straight line from the throat down to the navel. The breath is slow long and deep. Go on breathing up and down from Navel to throat, throughout the navel until the breath moves along this fixed pathway easily without conscious effort. Watch the movement carefully without missing a single breath. Develop awareness of the psychic passage between the navel and the throat at the front of the body. Visualize the psychic Passage. See the psychic passage in front of the body, between Navel and throat as long thin transparent, too. The long thin transparent tube is connecting the navel with the throat. This tube is hollow inside and open at both ends. Visualize this luminous transparent tube. Move the awareness with breath up and down along the surface of the tube. Move the awareness up and down along the outside surface of the tube. Move the awareness up and down along the outside surface of the tube. Try to see the entire length of the tube clearly. Take your awareness inside the tube take your awareness inside the tube and move it up and down the center visualizing the tube from within. The tube is the psychic passage located in the front part of the body between navel and throat. The tube is long thin transparent and luminous tube. Feel the breath moving inside the frontal passage between the navel and the throat. While inhaling the breath ascends from the navel to the throat while exhaling the breath descends from the throat to the navel. With the ascend and the Descend of each breath try to visualize clearly the inside of the psychic Passage. As the breath moves through the passage the awareness also moves. You are not only observing the movement of breath in the frontal passage. But also the awareness is moving with the breath up and down up and down. From throat to navel, navel to throat. Develop the feeling of two distinct forces the breath and the Consciousness moving together inside the psychic pathway. Intensify awareness of the breath and Consciousness moving together inside the psychic Passage. Feel the flow of breath and Consciousness ascending and descending together through the psychic Passage. Gradually become aware of the third Force, the pranic force, the pranic energy, which is moving together with the breadth and the consciousness. The breath moves in the form of wind or air while Prana moves in the form of energy and Consciousness moves in form of awareness. Observe the movement of breath Consciousness and Prana Shakti together in the passage between the navel and the throat. It is this flow of Prana or energy between the navel and the throat which creates the psychic Passage. Complete awareness of the breath. The movement of Prana creates the psychic passage in the same way that flowing water creates a stream. Observe The Prana moving with the breath inside the passage visualize the thin sparkling stream of energy of Prana which flows upward from the navel to the throat as you breathe in and downward from the throat to the navel as you breathe out. In the beginning you may need to use your imagination to experience this movement, but with practice you will be able to spontaneously fail a powerful current of energy flowing up and down the psychic Passage. Be aware of the movement of Prana Shakti with each incoming and outgoing breath. Now listen carefully to the subtle sound of each breath as it moves up and down the frontal Passage. Listen carefully to the subtle sound of each breath as it moves up and down the frontal Passage. The inherent sound of the breath is the Mantra. So ham. As you’re breathing in hear the Mantra soham as you breath out here the Mantra soham. This soham Mantra is not separate from the breath. You are not repeating it verbally, it is already going on within the breathe each time you breathe. You must become aware of it. That’s all. Listen carefully while inhaling. Try to hear the sound so. While exhaling hear the sound ‘ham’. Concentrate on the process of breathing together with the Mantra of the breath soham. As the breath moves the sound moves. Be aware of the movement of the breath and the vibration of the soham Mantra inside the frontal Passage. Concentrate your
yoga teacher training course, Bangalore, India. 200 hr ttc booklet
yoga teacher training course
