Ashtanga Primary Series

Ashtanga is a form of popular classical Indian Power Yoga. It gets its name from the ‘eight-limbed’ formation asanas it propagates. The Ashtanga yoga is practiced in three series viz. primary, intermediate r secondary and advanced series. The Ashtanga series improves the mind and body through meditation. It is practiced through different asanas (poses), meditation and breath control.

The primary series helps in curing ailments and purifies the body for further yoga practice. The series starts with Surya namaskar, Trikonasana fllowed by many other different poses facilitating movement of the limbs and the body.

Yoga Bikram propagated by Bikram Choudhury is also a form of Ashtanga yoga or hot yoga where the internal heat of the body helps in developing the body. Practicing the asanas in the correct form helps in improving circulation, controlling the mind as well as steadiness of the body. This yoga is also practiced in the form of series of poses which helps in making the body calm. Another yoga form Moksha Yoga is also a type of yoga practiced in a warm environment which strives at development of the body, mind and the soul. This yoga practiced through asanas in a heated room helps in detoxifying the toxins from the body and reducing stress.

The Ashtanga primary series yoga classes continue for a time period and concentrating fully on the breathing. You can also do yoga with the help of yoga videos for the correct pose. Nowadays, however, there are also baby yoga postures for the small child. In case of Ashtanga Yoga practice, it is important for having the right wear. Yoga pants are a must necessary as it makes one comfortable during yoga.
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Fitness Mantra for Your Mind, Body and Soul- Ashtanga Yoga!

How are you maintaining a balance with the fast paced world? Do you sometimes feel tired of life? Do you want to strengthen your body so that it can withstand the daily pressures of life? Are you sick of the daily exercises which are boring and which actually you want to avoid every morning? If your answer is a ‘yes’, then read on. And if it is a ‘no’, then I must say, there is something special for you too.


One of the biggest drawbacks of your regular exercises is that it can provide fitness to your body only; what about your mind and soul? One simple answer - Try the age-old practice of Yoga. Yes, whatever you call it, yoga, dance yoga, kickboxing yoga, yoga workout or anything else, the point is that it can certainly give you a solution.

What you need is to join a yoga class. You can go for a yoga centre or a yoga studio, whatever it is and start practicing. One advantage of joining such classes is that you can have the proper training from the yoga teachers. Once you have learnt Ashtanga Yoga you can easily practice it at your home. You just need to buy some equipment like a yoga DVD, a yoga bag and a mat to perform the exercise.

No matter where you practice, at home or at a class, doing the yoga correctly is very important for a positive outcome. Whereas a right posture can cure many diseases, a wrong one can create troubles too. Here are some types of yoga which are very popular nowadays.

• Pilates Yoga- Developed by George Pilates, this type of exercise is very popular in the United States. Though it is referred as yoga, actually it is not. The only resemblance is that it also gives an exercise to the mind. It can be referred to as a yoga with movement or yoga with machines.

• Bikram Yoga- Bikram yoga is a more aerobic and a physical type of yoga. It was founded by Bikram Choudhry. This type of yoga is not meant for everyone. It is carried out in a warm room with a temperature around 90 to 100 degrees and therefore it is also called as hot yoga.

• Power Yoga- This is actually a modified version of Ashtanga yoga, which will be described later on. It is a practice of doing ‘yoga poses’ in a continuous series of exercises. This type of yoga helps you to enhance your inner power and to make a connection with your soul.

• Ashtanga Yoga- In Sanskrit, Ashtanga means ‘eight limbs’ and it refers to the eight limbs of the Yoga Sutras. It was taken from Yoga Korunta, a very ancient text. A student has to progress through six different series in this type of yoga.

This method helps in realignment of spine, detoxification of body, building strength and flexibility and also in strengthening of the nervous system.

There are three different levels of Ashtanga yoga. The first level helps you to align the body and gets the toxins out of your body. The second level helps to clean and open the energy channels. The last level is for the advanced ones and it helps in measuring power and grace.

Ashtanga yoga is a very popular type of yoga. It is a very energetic and athletic form of practice. It has many benefits like relieving from sore muscle and joint pain. Along with these physical benefits, it does have some mental and emotional benefits also. If you practice this yoga, you gain the ability to focus mentally and release the negative energy. It will give you relief from unwanted tensions as well.

If you are searching for a perfect yoga fitness program, Ashtanga yoga can be a good choice for you. If you are a beginner in the field of yoga then this can be quite tough for you to start with. You can start with some other simple methods. After bringing yourself up to its level and gaining the required fitness level, you can surely give it a try and reap the benefits!

Nauli & Uddiyana Bandha

Nauli & Uddiyana Bandha


Hi:) Nauli Kriya is intended for regenerating, invigorating and stimulating the abdominal viscera and the gastro-intestinal or alimentary system. For the practice of Nauli you should know the Uddiyana Bandha. Uddiyana can be done even in a sitting posture; but Nauli is generally done while standing.

Stage I
Do a strong and forcible expiration through the mouth and keep the lungs completely empty. Contract and forcibly draw the abdominal muscles towards the back. This is Uddiyana Bandha. This is the first stage of Nauli. Uddiyana Bandha terminates in Nauli.

For practising Nauli, stand up. Keep the right leg a foot apart from the left leg. If you keep up the feet close together, at times you may lose the balance and stumble down. Rest your hands on the thighs, thus making a slight curve of the back. Then do Uddiyana Bandha. Do this for one week before proceeding to the next stage.

Stage II
Now allow the centre of the abdomen free by contracting the left and right side of the abdomen. You will have all the muscles in the centre in a vertical line. This is called Madhyama Nauli. Keep it as long as you can with comfort. Do only this much for a few days.

Stage III
Here you should contract the right side of the abdomen and allow the left side free. You will have the muscles on the left side only. This is called Vama Nauli. Again contract the left side muscles and allow the right side free. This is Dakshina Nauli. By having such gradual practices, you will understand how to contract the muscles of the central, left and right sides of the abdomen. You will also notice how they move from side to side. In this stage you will see the abdominal muscles only in the central, right or the left side. Practice this stage for a week

Stage IV
Keep the muscles in the centre. Slowly bring to the right side and then to left side in a circular way. Do this several times from the right to left side and then do it in a reverse way from the left to right side. You should turn the muscles always with a circular motion slowly. When you advance in the practice you can do it quickly; but you can derive full benefits of this Kriya when you do it very slowly and gradually. This last stage of Nauli will appear like ‘churning’ when the abdominal muscles are isolated and rotated from side to side.

Beginners will feel slight pain of abdomen in the first two or three attempts. They need not fear and stop the practice. The pain will vanish away in 2 or 3 days. When Nauli is demonstrated by the advanced Yogic student, the onlookers will be extremely surprised to look at the movements of the abdominal muscles. They will feel as if an engine is working in the abdominal factory.

When beginners want to do Dakshina Nauli, they should slightly bend towards the left side and contract the left muscles. When they want to do Vama Nauli, let them bend a little to the right side. In Madhyama Nauli, push the entire muscles forward by contracting the two sides.

This exercise is not at all possible for those who have a barrel-like belly. When they find it difficult to carry their own belly, they cannot at all dream of getting success in this Kriya. They can also try by gradual slow practice. For getting success, they must exert hard and have rigorous practice for a long time. Those who have a tender body can very easily learn and perform this Kriya in a beautiful and efficient manner.

In the famous Hardwar cosmopolitan platform where Punjabis and Bengali Baboos stroll in the evening with their ladies, on the banks of the Ganges, some persons demonstrate Nauli and various other Asanas and Mudras for the sake of a few pies only. They pass on from one exercise to the other very quickly. You will find the same in Calcutta, Delhi, Bombay, Madras and in all the busy centres. This is only a sort of profession. It is not at all Yoga. It is only a variety of physical feats. From the very condition of their body you will find that they do not possess all the qualifications and aims of a Yogi, They do not even appear physically better, since they are habituated to intoxicant drinks, Ganja, Bhang, etc.

If the Yogic exercises are done in the right way with the right mental attitude, it will surely lead you to spiritual growth. Nauli Kriya eradicates chronic constipation, dyspepsia and all other diseases of the gastro-intestinal system. Nauli helps Sang Pachar and Basti Kriya also. The liver and pancreas are toned. The kidneys and other organs of the abdomen function properly. Nauli is a blessing to humanity. It is a sovereign specific ‘uni-all’ or an ideal ‘pick-me-up.’
 
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It Is So Easy - Take A Five Minute Yoga Break :)

Hi:) Take A Five Minute Yoga Break :)

1. Breath Awareness To begin, sit at the front edge of your chair so that your ears, shoulders, and hips are in a straight line. Adjust the height of your chair so that your knees are even with the hip joints and your feet rest on the floor directly under your knees (if your chair is not adjustable, prop books under your feet or hips). Close your eyes and focus on establishing smooth, even diaphragmatic breathing; feel the upper abdomen and lower ribs expand with each inhale and fall with each exhale. After one minute, move on to the gentle stretches below, starting each exercise from this basic seated posture.


2. Shoulder Rolls On an inhale, draw the shoulders up toward your ears and back; then down and forward on the exhale. Repeat two more times, then reverse the direction. This exercise increases mobility in the shoulder joints and opens the chest.
 
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BREATHE

I love you. Breathing can transform your life.

If you feel stressed out and overwhelmed, breathe. It will calm you and release the tensions.

If you are worried about something coming up, or caught up in something that already happened, breathe. It will bring you back to the present.

If you are discouraged and have forgotten your purpose in life, breathe. It will remind you about how precious life is, and that each breath in this life is a gift you need to appreciate. Make the most of this gift.

If you have too many tasks to do, or are scattered during your workday, breathe. It will help bring you into focus, to concentrate on the most important task you need to be focusing on right now.

If you are spending time with someone you love, breathe. It will allow you to be present with that person, rather than thinking about work or other things you need to do.

If you are exercising, breathe. It will help you enjoy the exercise, and therefore stick with it for longer.

If you are moving too fast, breathe. It will remind you to slow down, and enjoy life more.

So breathe. And enjoy each moment of this life. They’re too fleeting and few to waste.

—

Tip: Put the word “Breathe” as a screensaver or desktop pic, or put it up as a note on your wall or fridge or on your desk. Then do it every time you see the word.

Love:)
Isabella
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Preparation For Perfect Meditation, Relaxation and Happiness

The first 4 external requirements of ultimate and endless happiness, yoga, ashtanga, perfect meditation samadhi and nirvana are; 1. Yama (moral codes), 2. Niyama (self-purification and study), 3. Asana (posture), 4. Pranayama (breath control).

Yama includes Ahimsa, Satya, Asteya, Brahmacharya, Aparigraha. Ahimsa is the main yama. Ahimsa is to refrain from injury, refrain from causing pain to any creature in thought, word or deed at all times. In Mahabharata it is stated “How can you expect compassion from a meat-eater”. As compassion is the foundation of Nirvana, please take a moment to think about it. The entire natural, green, eco-friendly movements attracting trillions of dollars of investment is a good sign to observe that mankind is starting to understand Ahimsa in a larger scale.

Satya is being truthful in word and thought all the time. Asteya mans avoidance of stealing, not coveting, not hoarding, not obstructing other people's desires in life. Brahmacharya means continence, celibate when single and faithful when married. In yoga, it is disciplining the use of sexual energy. In Patanjali's Yoga Sutras it is one of the 5 Yamas and it causes unbounded energy or vitality. Aparigraha is non-possessiveness.

Niyama includes Shaucha (purity), Santosha (contentment), Tapas (austerity), Svadhyaya (self-study and study of spiritual scriptures) and Ishvarapranidhana (self-surrender to divinity).

Asana means posture and pranayama means breath control.

These requirements mentioned above (yama, niyama, asana and pranayama) are the external requiremenst we need to achieve in order to attain self-realization and hence nirvana and ultimate happiness. The inner requirements are Pratyahara (sense control), Dharana (concentration), Dhyana (meditation), Samadhi (contemplation) follow the external requirements and i will try to share detailed explaination of these in my next article.
I wish you all a perfect day and life full of endless happiness :)
Emma
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