Deeper Yoga WORKSHOP 1
Review: What is Yoga? v Union - of the the body, breath & mind > union with the universe v The movement of energy / prana v What happens when this is achieved - connection v How do we achieve this? Through the progression through the 8 limbs
Yamas: Ahimsa, Satya, Asteya, Aparigraha, Brahmacharya Review - 8 limbs of Yoga Niyama: Tapas, Santosha, Saucha, Svadhyaya, Ishvara Pranidhana Asana Yoga postures (Can be taught in different ways iyengar, hatha vinyasa, power yoga). Pranayama Breath control, controlling the vital energy *Pratyahara Withdrawal of the senses (stage 1 of meditation) *Dharana Connection with an object (stage 2 of meditation) *Dhyana Sustained concentration (stage 3 of meditation) Samadhi Enlightenment / complete union
Patanjali s Yoga Sutra s Written by Patanjali over 2000 years ago 196 verses 4 Chapters: Chapter 1 - Defines Yoga and the activities of the mind Chapter 2 - Describes the practices used to transform the mind Chapter 3 - Describe what can be achieved via the progression through the practices (Dharana, Dhyana, Samadhi). Chapter 4 Liberation, the possibilities which are possible for a person with a highly refined mind J FREEDOM J
Sutra 1.2 yogachittavrittinirodha Chitta: mind; the repository of thoughts, perception, and cognition; the instrument that consciousness uses to explore its own manifestation; the leader of the senses; the seat of the spirit. Vṛtti: movement. Nirodha = ni + rodha Ni completely; in every respect; from every direction. Rodha confining; restraining; disciplining; not allowing to roam aimlessly.
Sutra 2.1 tapasvadhyayesvarapranidhanani kriyayogah Tapas = discipline Svadhyaya = self study Isvara Prandiana = surrender to a higher power Such practices will be certain to remove the obstacles to clear perception
Sutra 2.46 sthirasukhamasanam Sthira = strength / steadiness Sukha = softness / relaxation Asanam = posture Asana must contain a balance between the qualities of sthira & sukha - Alertness without tension and relaxation without dullness.
Sutra 2.3 avidyasmitaragadvesabhinivesha klesha v The obstacles to achieving yoga are known as the kleshas v Ignorance / Avidya v Ego / Asmita v Attachment / Raga v Aversion / Dvesa v Fear / Abinivesha
Lets Practice! Reflect on Kleshas Meditation -Visualization (third eye) -Listening to sounds (outside) -Moon Salute
Deeper Yoga WORKSHOP 2
Workshop 2: Developing a Personal Practice v Frequency? Amount of time? Time of Day? Place? Postures? v Group classes? v Stage 1: Stilling the mind: v Pratyahara Withdrawal of senses v Dharana connection with an object v Dhyana sustained concentration v Stage 2: Self Inquiry - Reflect on distractions (The Kleshas): Keep a meditation journal, review monthly. v Stage 3: Self Transformation - Act on things that continually present themselves
Lets Practice! v Create an intention v Figure 8 circles through feet v Squat with figure 8 with hands v Lateral stretch right side v Squat with figure 8 with hands v Lateral stretch left side v Squat with figure 8 with hands v Twist to the right v Squat with figure 8 with hands v Twist to the left v Squat with figure 8 with hands v Warrior 1 with figure 8 v Squat with figure 8 with hands v Warrior 1 with figure 8 v Palms together v Savasana v Pranayama: 3 part breath (Inhale - belly rising, middle chest, upper chest exhale - upper chest, middle chest, belly v Meditation: A legs, U body, M Head
The Bandas v Advanced yoga asana requires the activation on specific muscle groups in order to create stability. These are described as the bandhas. v Body locks v Should not be practiced until the practitioner has a thorough practice of breath awareness. v Once the practitioner has developed Dirgha (exteneded) & Suksma (subtle) over a long period of time the practitioner is ready to introduce the Bandhas, first in asana, then in pranayama. v The Bandhas can be used separately or all used together which is referred to as Maha Bandha.
JALANDHARA BANDHA The CHIN LOCK Activated during the retention after the inhalation by dropping the head slightly so that the chin is tucked close to the chest Focus: Vishuddi Chakra
JALANDHARA BANDHA Contraindications and Cautions: Approach the practice of all bandhas and body mudras cautiously, especially without the direct guidance of an experienced teacher. Avoid this bandha if you have a neck injury
Uddiyana Bandha ABDOMINAL LOCK Develops from Jalandhara Bandha Activated on retention after full exhalation, practitioner pull abdomen under the rib cage by taking false inhale while holding the breath and then releasing the abdomen after a pause. FOCUS: Manipura chakra
Uddiyana Banda / Transverse Abdominis Activation v In the body there are 4 layers of abdominal muscles, Transverse Abdominis in the most inner layer. Activation of this muscle is essential when practicing advanced asana. v Internal obliques v External obliques v Rectus abdominis
UDDIYANA BANDHA Contraindications and Cautions: Stomach or intestinal ulcers Hernia High blood pressure Heart disease Glaucoma Menstruation Pregnancy
MULA BANDHA The ROOT LOCK Coccyx to navel Contracted and lifted upwards towards the spine Builds from pelvic floor stability This moves prana toward the central channel: SUSHUMA NADI Focus: Mooladhara
Mula Banda / Pelvic Floor Stability The Pelvic Floor is made up by: Levator Ani (3 muscles very close to one another) Puborectalis > encircles the rectum Pubococcygeus Iliococcgeus
HOW TO PRACTICE THE BANDHAS Traditional Bandha Technique: 1. Inhale: Lengthen up through the spine. 2. Hold the breath: Displace the head slightly backward and lower the chin (engage JALANHARA BANDHA). 3. Exhale: Gradually contract the abdomen in from the pubic bone to sternum. 4. During the suspension phase Keep retracting/contracting the belly in and up (UDDIYANA BANDHA). 5. While still holding the breath out (still in suspension phase): Engage and lift the pelvic floor muscles and maintain this contraction for the duration of the practice (MULA BANDHA). 6. On the next inhalation release JANLANDHARA BANDHA and UDDIYANA BANDHA and the continue with the same cycle as above. 7. Repeat 5 cycles
Mula Bandha in Tadasana
Mula Bandha in Virabhadrasana 2
What to include? v Sun salutation A X 6-12 / Moon salute v 3 postures to suit your body ENEGETICALLY / PHYSICALLY v Savasana v Pranayama & Meditation