When you think about yoga, you likely think first of poses that emphasize self awareness and flexibility. You can, though, link poses in series called yoga vinyasas. In these vinyasas, the poses are done in a free-flowing sequence that adds to your overall yoga experience. While your yoga teacher is trained to create vinyasas for you, there are also certain existing sequences that you can do on your own once you know what poses they involve. Two that are particularly popular in the West are the Sun Salutation and Warrior II.
Sun Salutation
One of the most popular sequences is known as the Sun Salutation. It is a single flow of 12 different yoga postures. With each, you should inhale to accompany your stretching and exhale as you contract or fold your body in. This particular vinyasas is designed to build your strength and increase your overall flexibility. Like with most vinyasas, you may find variations on this depending on what style of yoga you are using, but there are a few basic poses and a flow that is fairly consistent among the variations.
For the Sun Salutation, you go through the flow twice in order to complete one round. Do it one time for the right side of the body and the other time for your left. If you are crunched for time, still try to do at least one. Even that one half of a sequence will help you to feel revitalized.
The sun salutation starts with mountain. From there you go with hands up, head to knees, lunge, plank, and stick. Still flowing, you go into upward dog, downward dog, and lunge. Finally, the sequence finishes with head to knees, hands up, and mountain again. As you can see, the Sun Salutation is naturally circular just as many other yoga sequences are.
Warrior II
Another popular sequence for yogis in the West is called Triangle, or the Warrior II. This particular vinyasas emphasizes your breathing. Though it is usually recommended to try this moving between positions on the beat of your breath, you can experiment with different breathing patters to see what is best for you and how each affects you. In fact, this ability to freely experiment is what has made this such a popular vinyasas.
The sequence for Warrior II works through four poses. You will use Mountain, Triangle, Warrior II and the standing Yoga Mudra. Moving in that order, you will flow through the sequence in time with your breathing. This particular sequence will have a tendency to release stress and help with your flexibility. Be sure, as with all yoga, to pay careful attention to your breathing patterns while staying focused on yourself.
Once you begin to learn a number of yoga poses, you can begin to experiment with vinyasas on your own or with a teacher. They allow you to not only work within the poses, but also to maintain both a physical and mental flow when you perform your daily yoga. Additionally, you can find other yoga sequences that suit your skill level, need, and style of yoga. Overall, the vinyasas are a part of yoga that may help you see and feel results more quickly and more consistently.
References:
1. yogasite.com/postures.html
2. yogacenter.com
Rebecca Prescott presents key points about yoga at her site, Yoga To Health. Learn about the yoga breathing exercises, and more about yoga vinyasas, here.
March 2, 2009
Kripalu Yoga ? Joining Forces
Intertwining the mind, body, and energy is the primary goal of Kripalu yoga. Those who practice it believe that the body contains energy pulsations in a flow that are called prana, which is sometimes referred to as life force. The idea is that the smallest thought or worry can cause problems with the prana in your physical body. That is why Kripalu is important; it is a way of being aware of the prana and using breathing with thought to prevent blockage or disturbance of the life force in your body. In turn, you will feel an increased level of mental clarity and emotional control.
Boiled down to its essence, Kripalu yoga is about looking at yourself in order to free you. Kripallu yoga followers believe that by simply examining and experiencing physical, emotional, and mental processes, you begin to erase blockages in the prana. In turn, this creates a better flow of life force inside you and invokes a feeling of physical and mental well-being.
Why Kripalu?
Yoga, in all its forms, has been shown to be highly effective in honing the physical human body. This is much of the reason for yoga?s immense popularity. What Kripalu does, though, is use the physical body and yoga?s benefits to it as a vehicle for pursuing the greater good of mental and emotional stability and clarity. Hence, many believe it to be the most complete and beneficial form of yoga. The idea is that as you release your emotional and mental impurity, you increase the amount of prana in your system which in turn also helps with physical healing and performance. Of course, when all yoga practices and meditation are prefaced with techniques, such as the Maharic Seal (Azurite Press), that seal the body’s energy fields from external influences, the experience of self knowledge is both clearer and authentic. Kripalu yoga does not teach this, however.
Many use this popular form of yoga to combine physical fitness with self growth and the empowerment of the self. In Kripalu, you will learn to lead yourself through self-examination rather than through a leader or instructor. In this form of yoga, leadership is there only to help you turn yourself into your own leader. Your sensitivity to self, others, and your own body will increase from the focus you will receive when you look inside. To take it deeper, many believe that you are using your body to as a temple to attract the presence of those powers greater than yourself. Though some may be skeptical, many more feel such presences when led there through their own self-examination.
When you learn Kripalu from an instructor, you will find that it usually does not matter what your level is in yoga. The classes are generally conducted in the same way for new yoga practitioners and veterans alike. The emphasis, remember, is on looking inside yourself and seeing what is there. Though there are postures and a ?right? way to do them, you will likely be encouraged to concentrate on your mental state and on increasing the flow of your prana.
Moreover, Kripalu is truly about life change. You will learn to focus on your spiritual well being outside of the classroom as well as while you’re on the yoga mat, contributing to your overall well being and helping you on your way to being the best person you can be.
Kripalu is a unique form of yoga. With emphasis on looking at the self and ridding it of all that has gone awry, this form of yoga is about more than just fitness of the body. It is about fitness of emotions, spirit, and even a little bit of the soul.
References:
1. discoveryyoga.com/KripaluY.htm
Rebecca Prescott presents many yoga articles at Yoga To Health, including these on yoga breathing dangers, and vinyasa yoga postures.
Boiled down to its essence, Kripalu yoga is about looking at yourself in order to free you. Kripallu yoga followers believe that by simply examining and experiencing physical, emotional, and mental processes, you begin to erase blockages in the prana. In turn, this creates a better flow of life force inside you and invokes a feeling of physical and mental well-being.
Why Kripalu?
Yoga, in all its forms, has been shown to be highly effective in honing the physical human body. This is much of the reason for yoga?s immense popularity. What Kripalu does, though, is use the physical body and yoga?s benefits to it as a vehicle for pursuing the greater good of mental and emotional stability and clarity. Hence, many believe it to be the most complete and beneficial form of yoga. The idea is that as you release your emotional and mental impurity, you increase the amount of prana in your system which in turn also helps with physical healing and performance. Of course, when all yoga practices and meditation are prefaced with techniques, such as the Maharic Seal (Azurite Press), that seal the body’s energy fields from external influences, the experience of self knowledge is both clearer and authentic. Kripalu yoga does not teach this, however.
Many use this popular form of yoga to combine physical fitness with self growth and the empowerment of the self. In Kripalu, you will learn to lead yourself through self-examination rather than through a leader or instructor. In this form of yoga, leadership is there only to help you turn yourself into your own leader. Your sensitivity to self, others, and your own body will increase from the focus you will receive when you look inside. To take it deeper, many believe that you are using your body to as a temple to attract the presence of those powers greater than yourself. Though some may be skeptical, many more feel such presences when led there through their own self-examination.
When you learn Kripalu from an instructor, you will find that it usually does not matter what your level is in yoga. The classes are generally conducted in the same way for new yoga practitioners and veterans alike. The emphasis, remember, is on looking inside yourself and seeing what is there. Though there are postures and a ?right? way to do them, you will likely be encouraged to concentrate on your mental state and on increasing the flow of your prana.
Moreover, Kripalu is truly about life change. You will learn to focus on your spiritual well being outside of the classroom as well as while you’re on the yoga mat, contributing to your overall well being and helping you on your way to being the best person you can be.
Kripalu is a unique form of yoga. With emphasis on looking at the self and ridding it of all that has gone awry, this form of yoga is about more than just fitness of the body. It is about fitness of emotions, spirit, and even a little bit of the soul.
References:
1. discoveryyoga.com/KripaluY.htm
Rebecca Prescott presents many yoga articles at Yoga To Health, including these on yoga breathing dangers, and vinyasa yoga postures.
Hatha Yoga ? A Crowd Favorite
Increasingly, you may hear about your companions enrolling in Hatha classes at the local gym. In terms of pure popularity, Hatha yoga is number one in the yoga world. As a result, the poses are known well by both beginners and experts.
Hatha yoga poses are called Asanas. The Asanas are used in combination with meditation and the breathing techniques known as Pranayama. Together they work the body to improve strength and flexibility as well as overall health, which is one of the reasons it is so popular. Hatha is a hybrid of the Sanskrit words ?ha? which means ?sun? and the word ?tha? which means the ?moon.? Together, they refer to the way that Hatha?s yoga poses often bring together opposites currents in the system.
Of the eight limbs of yoga, Hatha focuses mostly on the third, which is Asana, and the fourth, which is Pranayama. These pose and posture techniques coupled with the breathing patterns are used to clear out your body?s energy channels, known as the Nadis. This, in turn, removes obstacles that could hamper other limbs helping to improve your well being.
Hatha History
Hatha has been around since 15th century India when a yogic sage, Swami Swatamarama, detailed Hatha Yoga Pradipika, one of the most important yoga texts. The original intent of this form of yoga was to help support relaxation of the body and to support the ?contemplation of one reality.? Many of the classic Hatha yoga poses that were used at its inception, in fact, are still in use with it today. According to those first practitioners of Hatha, the postures can lead to the best in not only physical well being, but also the best state of mind you can possibly attain.
Your Hatha Path
Before beginning your journey into Hatha yoga, you need to be prepared just like with any other form of yoga. There are some basic tips that can help you have an easier, more effective, and safer experience as you begin this original yoga style.
First, remember to breathe normally while you are in and move between each of the poses. Your breaths should be deep and smooth. Try to feel your diaphragm opening and expanding as you switch from one posture to another. Hatha rarely, if ever, uses the shorter and harder yoga breathing, so stay smooth and deep.
Second, do not force any of the stretch positions in Hatha. Start with the easier ones and make sure you are moving easily and naturally into each pose and that you are holding it for 15 to 30 seconds. This will ensure that you get the most out of your yoga and minimize your risk of injury. Be patient with your body and do not attempt the more difficult poses until you are sure you are ready.
Finally, concentrate on your breathing. One of the big focuses in this particular yoga is the breathing which leads to much of the mental health benefits. Use the exercise to relax and become at peace with yourself in the moment. That is what Hatha yoga poses are intended to do for you.
Hatha has been in practice for over 600 years. Longevity like that is rare even in yoga, and can be a sign of success and true belief. If you are considering this form of yoga as for yourself, then remember: never strain, take the time to make sure you are ready for a given pose, and to concentrate heavily on your breathing. Following these tips will help you to attain the superior mental and physical well being that Hatha is said to provide.
Rebecca Prescott provides an introduction to some hatha yoga poses here. You’ll also find an article about another popular style of yoga, Bikram yoga, and weight loss benefits associated with it, here.
Hatha yoga poses are called Asanas. The Asanas are used in combination with meditation and the breathing techniques known as Pranayama. Together they work the body to improve strength and flexibility as well as overall health, which is one of the reasons it is so popular. Hatha is a hybrid of the Sanskrit words ?ha? which means ?sun? and the word ?tha? which means the ?moon.? Together, they refer to the way that Hatha?s yoga poses often bring together opposites currents in the system.
Of the eight limbs of yoga, Hatha focuses mostly on the third, which is Asana, and the fourth, which is Pranayama. These pose and posture techniques coupled with the breathing patterns are used to clear out your body?s energy channels, known as the Nadis. This, in turn, removes obstacles that could hamper other limbs helping to improve your well being.
Hatha History
Hatha has been around since 15th century India when a yogic sage, Swami Swatamarama, detailed Hatha Yoga Pradipika, one of the most important yoga texts. The original intent of this form of yoga was to help support relaxation of the body and to support the ?contemplation of one reality.? Many of the classic Hatha yoga poses that were used at its inception, in fact, are still in use with it today. According to those first practitioners of Hatha, the postures can lead to the best in not only physical well being, but also the best state of mind you can possibly attain.
Your Hatha Path
Before beginning your journey into Hatha yoga, you need to be prepared just like with any other form of yoga. There are some basic tips that can help you have an easier, more effective, and safer experience as you begin this original yoga style.
First, remember to breathe normally while you are in and move between each of the poses. Your breaths should be deep and smooth. Try to feel your diaphragm opening and expanding as you switch from one posture to another. Hatha rarely, if ever, uses the shorter and harder yoga breathing, so stay smooth and deep.
Second, do not force any of the stretch positions in Hatha. Start with the easier ones and make sure you are moving easily and naturally into each pose and that you are holding it for 15 to 30 seconds. This will ensure that you get the most out of your yoga and minimize your risk of injury. Be patient with your body and do not attempt the more difficult poses until you are sure you are ready.
Finally, concentrate on your breathing. One of the big focuses in this particular yoga is the breathing which leads to much of the mental health benefits. Use the exercise to relax and become at peace with yourself in the moment. That is what Hatha yoga poses are intended to do for you.
Hatha has been in practice for over 600 years. Longevity like that is rare even in yoga, and can be a sign of success and true belief. If you are considering this form of yoga as for yourself, then remember: never strain, take the time to make sure you are ready for a given pose, and to concentrate heavily on your breathing. Following these tips will help you to attain the superior mental and physical well being that Hatha is said to provide.
Rebecca Prescott provides an introduction to some hatha yoga poses here. You’ll also find an article about another popular style of yoga, Bikram yoga, and weight loss benefits associated with it, here.
Teaching Hatha Yoga: The Value of Props
For Yoga teachers the value of props as a tool for alignment is priceless. Yet it is amazing when a Yoga teacher has a negative view of props and the students who use them. Every once in a while you get to hear contrasting views, but below I have listed a few quotes that no one wants to take credit for.
?There are no props in my style, in my classes, or in my town. My Yoga teacher says props are a crutch and there is no reason to make them available to students.?
This is a closed minded view, if I ever heard one. What about the student who cannot bring his, or her, spine in a straight line when practicing Triangle posture? One block, placed in the correct location, will change the alignment of the entire body.
A wall might also make a major difference to some Yoga students. So why not adjust a student into a better alignment so she or he can hold the position longer? This will build strength and the Yoga student will actually memorize correct alignment by feeling it.
?Yoga props are fluff. These people are not really practicing Yoga.?
This one comment ?takes the cake.? My answer to this person was that she should seek a Yoga teacher who shared her lack of tolerance. Since Yoga encompasses many things; who should say what ?real Yoga? is, or is not?
Props are used by Yoga teachers from many styles of Hatha Yoga such as Iyengar Yoga, Tri Yoga, Restorative Yoga, Prenatal Yoga, Chair Yoga, and many more Hatha sub-styles. To be honest, the Yoga mat is a prop. It was not that long ago when Yogis did not use Yoga mats. Why reject progress being made by some of the most innovative minds in modern day Yoga?
One mistake that most Yoga students and Yoga teachers make is thinking of postures as beginner, intermediate, and advanced. Each body is unique and will be exceptional in some ways and less exceptional in others. We should stop focusing on the next ?advanced posture? and think about the alignment of the Yoga posture we are in at the present moment.
Proper alignment should never be compromised for the sake of the ego. When you know that a blanket, bolster, ball, strap, block, chair, wall, or another prop would help a student?s alignment; using a prop is a ?no brainer.?
Yoga teachers should make props available, but also be prepared to improvise. Most Yoga teachers do not have every prop available in their studio. This is not a problem, and it will teach you to be creative. One of our Yoga teachers shows her students how to use the kitchen counter, the bottom steps of a stair case, and towels as props for Yoga practice at home.
There is no limit to what can be used for a Yoga prop. Our true potential, as Yoga teachers, is only limited by our thinking.
? Copyright 2006 ? Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
?There are no props in my style, in my classes, or in my town. My Yoga teacher says props are a crutch and there is no reason to make them available to students.?
This is a closed minded view, if I ever heard one. What about the student who cannot bring his, or her, spine in a straight line when practicing Triangle posture? One block, placed in the correct location, will change the alignment of the entire body.
A wall might also make a major difference to some Yoga students. So why not adjust a student into a better alignment so she or he can hold the position longer? This will build strength and the Yoga student will actually memorize correct alignment by feeling it.
?Yoga props are fluff. These people are not really practicing Yoga.?
This one comment ?takes the cake.? My answer to this person was that she should seek a Yoga teacher who shared her lack of tolerance. Since Yoga encompasses many things; who should say what ?real Yoga? is, or is not?
Props are used by Yoga teachers from many styles of Hatha Yoga such as Iyengar Yoga, Tri Yoga, Restorative Yoga, Prenatal Yoga, Chair Yoga, and many more Hatha sub-styles. To be honest, the Yoga mat is a prop. It was not that long ago when Yogis did not use Yoga mats. Why reject progress being made by some of the most innovative minds in modern day Yoga?
One mistake that most Yoga students and Yoga teachers make is thinking of postures as beginner, intermediate, and advanced. Each body is unique and will be exceptional in some ways and less exceptional in others. We should stop focusing on the next ?advanced posture? and think about the alignment of the Yoga posture we are in at the present moment.
Proper alignment should never be compromised for the sake of the ego. When you know that a blanket, bolster, ball, strap, block, chair, wall, or another prop would help a student?s alignment; using a prop is a ?no brainer.?
Yoga teachers should make props available, but also be prepared to improvise. Most Yoga teachers do not have every prop available in their studio. This is not a problem, and it will teach you to be creative. One of our Yoga teachers shows her students how to use the kitchen counter, the bottom steps of a stair case, and towels as props for Yoga practice at home.
There is no limit to what can be used for a Yoga prop. Our true potential, as Yoga teachers, is only limited by our thinking.
? Copyright 2006 ? Paul Jerard / Aura Publications
Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
Yoga Questions and Answers
What is Yoga? Yoga is a very old way of life that came from India that encourages personal health, spirituality and wellness. It doesn?t clash with any religion but does have an influence on our spiritual path. What Yoga is not: a religion, a circus act, looking intently at a candle in roomful of smoky incense, or just for adolescents who are flexible.
To practice correctly you need discipline, concentration and attentive breathing. The effect of serious Yoga practice is an excellent union of mind, body and spirit. No matter your age, knowledge, body shape, or physical skills can implement a Yoga program.
Hatha based or alignment Yoga has been around for approximately 5000 years. More and more medical practitioners and therapists are using Yoga as a remedy for many kinds of poor health conditions. The rewards of Yoga practice are numerous and consist of increased strength and flexibility, cardiovascular vigor, healing injuries, produces mental clarity and emotional balance.
Most significantly, it?s a complete exercise. Yoga practice can replace various exercises such as:
.
1. Weight lifting drills for strength.
2. Jogging or aerobics for cardiovascular workout.
3. Tai Chi for building awareness of balance and harmony.
4. Stretching exercises for flexibility.
5. Meditation for relaxation and tranquility of the mind.
Yoga is more than a stretching and relaxation system, it?s the ideal test for your mind and body.
Should you practice Yoga? All persons from couch potatoes to world class athletes can profit from the exercise of Yoga. Purna Yoga requires the perfect positioning of your body as you hold the poses you develop your physical strength and stabilize your emotional and mental condition. This does not happen overnight, if you are looking for a fast solution to a health problem you are better off looking for another type of exercise.
Yoga will be your preferred exercise if your long term goal is to reclaim your energy, health and dynamism. Yoga exercise is a perfectly balanced program that can be started by anyone above the age of eight. Your practice can be made more challenging as you progress or take it easy on days which you are fatigued.
Familiarize yourself with the various Yoga styles to have a better understanding of the classes that are offered in the Yoga schools near you. You need to be able to choose the correct Yoga style which will match your practice goals and your level of physical fitness.
No matter why you are interested in learning more about starting a Yoga practice, you will certainly profit from the self-control, breathing techniques and the physical exercise you get while practicing Yoga.
Daisy Pascual writes about yoga to encourages personal health, spirituality and wellness particular for http://www.yoga.value-guides.com.
To practice correctly you need discipline, concentration and attentive breathing. The effect of serious Yoga practice is an excellent union of mind, body and spirit. No matter your age, knowledge, body shape, or physical skills can implement a Yoga program.
Hatha based or alignment Yoga has been around for approximately 5000 years. More and more medical practitioners and therapists are using Yoga as a remedy for many kinds of poor health conditions. The rewards of Yoga practice are numerous and consist of increased strength and flexibility, cardiovascular vigor, healing injuries, produces mental clarity and emotional balance.
Most significantly, it?s a complete exercise. Yoga practice can replace various exercises such as:
.
1. Weight lifting drills for strength.
2. Jogging or aerobics for cardiovascular workout.
3. Tai Chi for building awareness of balance and harmony.
4. Stretching exercises for flexibility.
5. Meditation for relaxation and tranquility of the mind.
Yoga is more than a stretching and relaxation system, it?s the ideal test for your mind and body.
Should you practice Yoga? All persons from couch potatoes to world class athletes can profit from the exercise of Yoga. Purna Yoga requires the perfect positioning of your body as you hold the poses you develop your physical strength and stabilize your emotional and mental condition. This does not happen overnight, if you are looking for a fast solution to a health problem you are better off looking for another type of exercise.
Yoga will be your preferred exercise if your long term goal is to reclaim your energy, health and dynamism. Yoga exercise is a perfectly balanced program that can be started by anyone above the age of eight. Your practice can be made more challenging as you progress or take it easy on days which you are fatigued.
Familiarize yourself with the various Yoga styles to have a better understanding of the classes that are offered in the Yoga schools near you. You need to be able to choose the correct Yoga style which will match your practice goals and your level of physical fitness.
No matter why you are interested in learning more about starting a Yoga practice, you will certainly profit from the self-control, breathing techniques and the physical exercise you get while practicing Yoga.
Daisy Pascual writes about yoga to encourages personal health, spirituality and wellness particular for http://www.yoga.value-guides.com.
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