2019 – Page 2 – Yoga Enjoy

Sivananda Yoga Opening and Closing Prayers

May 19, 2019

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If you’ve ever been to a yoga class at one of the Sivananda Ashrams or Centers around the world you probably remember the opening and closing prayers that the teachers chant at the beginning and at the end of each yoga class.

I have tried to find the text of these prayers online without any success. So I decided to write them down and include them here for anybody who might be interested in learning these prayers.

It doesn’t matter which yoga tradition or lineage you follow, you can use any of these mantras to start or end a yoga class, or during your own yoga practice.

The Sivananda Yoga opening prayer, the Dhyana Slokas, is very specific to that tradition, and it’s a bit too long. So I have also included a shorter Sanskrit prayer (sahanaa bhavatu…) that is commonly chanted at the beginning of every yoga class.

To help you with the Sanskrit pronunciation I have additionally included some YouTube videos with the recording of these prayers.

I’m sure this will be very useful for both, yoga teachers and yoga students.

If you do find this helpful then you can show your support by subscribing to my newsletter here so that you can follow me on my yoga journey. Once you subscribe you’ll be able to download my free meditation e-book.

Sivananda Yoga Opening Prayer –– Dhyana Slokas (Gajananam)

In the Sivananda Yoga tradition, at the beginning of every yoga class, lecture or personal sadhana the practitioner chants the Dhyana Slokas (Gajaananam Boota Ganaadhi Sevitam…).

The purpose is to help us tune with the Divine within and to overcome the ego which can become an obstacle during our practices.

According to the Sivananda Ashram Prayer Sheets that I received during my yoga TTC:

“The Dhyana Slokas helps to tune the mind to the Divine in its different aspects. It makes us feel like instruments and helps to remove the tamasic-rajasic ego. Divine guidance is necessary for any sadhana to be successful.

First, we invoke Ganesha to remove all obstacles, then Subramanya to give us strength and destroy all negative forces, inside and outside. Next is Saraswati to give us Divine Knowledge. Then we ask the teacher (guru) to guide us always. We invoke the Divine Mother Durga, Narayani to bring auspiciousness for all our undertakings.”

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Restorative Yoga

Why A Restorative Yoga Practice Is ALWAYS A Good Choice

April 11, 2019

I’ve written before about the importance of rest, but as we head into the winter months after a long period of uncertainty, this has never been more important.

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Speaking to several students over the past few months, it feels as if things are very busy for many of us.

This isn’t surprising, as this is the first time in a while that we have been ‘back to normal’, while at the same time, living in a country that currently has the highest rates of Covid in Europe. This is on top of the usual coughs, colds and seasonal bugs that are starting to do the rounds.

The beauty of Iyengar yoga, and having a yoga practice, is that our practice can be a perfect fit. It can change according to your mood, the season, the time of day, your energy levels and so on.

And interestingly I have been choosing a predominantly restorative practice for the last few weeks.

A Bit More about Restorative Yoga

BKS Iyengar is credited with having ‘invented’ restorative yoga as a concept. Due to the ill-health he suffered in his formative years, Iyengar had to fashion props from bits of wood or everyday objects in order to get into yoga poses. His inventive use of props meant that the benefits of poses could be felt without over-straining the body.

Restorative yoga is about allowing the pose to do you, rather than you doing the pose. You have to allow the body to inhabit the pose, and then let the breath inhabit the body, and the mind inhabits the breath. When you become fully passive in the pose there is a sense of weightlessness and submersion in the pose.

Why Restorative Yoga isn’t Resting Yoga (necessarily)

The name restorative can be misleading however. Some students get overexcited when the bolsters come out, but restorative yoga doesn’t necessarily mean it’s going to be resting.

Restorative yoga is about restoring the natural balance of the body, physically, emotionally, and hormonally. Sometimes this is done through supported backbends, long holds of inverted poses and other things that can feel distinctly UNRESTFUL while you’re doing them.

This is because yoga emphasises the need for relaxation, but it goes further and advocates rejuvenation. Relaxation is going from a negative to a neutral state, while rejuvenation is going from a neutral to a positive state.

Why Inverted Asanas are Especially Important

All restorative yoga poses have their benefits, but inverted restorative poses are particularly important for a stressed-out nervous system and for mental and emotional health.

Any pose where the head is positioned below the heart counts as an inverted pose, so you don’t have to be up in full headstand or shoulderstand. Also standing inversions, such as Uttanasana and Adho mukha svanasana with the head supported (preferably on something soft) give the same benefits.

Focusing on Relaxing the Eyes

We can feel tired after a whole day spent working on the computer, but it’s brain-tired. Our eyes are pushed forwards from looking at the screen, and we haven’t been breathing properly so the body is not fully oxygenated.

With so much of our lives now conducted on screens – Zoom meetings, online yoga, WhatsApp chats, and so on, we need to find a way to take a break from all the screen-related activities.

Yoga gives us this time to rest our eyes. Here’s a simple exercise you can try: take a bandage and softly cover the eyes. Lie in supported savasana and allow the eyes to completely soften. Focus on the breath.

In any yoga pose, it’s important to check on what’s happening with the eyes, especially strenuous poses such as backbends. We need to learn to soften the face, even while working the rest of the body – this eventually leads to the ‘effortless effort’ of Patanjali’s sutras.

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Prenatal Yoga

Pregnant? Prenatal yoga could be the best way to stay active

March 17, 2019

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If you’ve got a bun in the oven, you may be looking for a new way to exercise during pregnancy. Here’s why prenatal yoga could be the answer.

Whether you’re expecting your first baby or your fourth, pregnancy marks the start of a new phase of life – including how you move your body.

And when it comes to staying active, prenatal yoga offers an array of benefits, for both mum and bub.

What exactly is prenatal yoga?

Prenatal yoga is a light form of yoga designed specifically for pregnancy.

Prenatal yoga teacher and Yogababy founder Suzanne Swan says it offers a gentle and safe way to move your body while pregnant.

“Some of the postures used in regular yoga classes – such as deep twists and backbends – as well as some of the more vigorous practices such as hot yoga, aren’t recommended during pregnancy,” Suzanne says.

A prenatal yoga class offers safe modifications of what would normally be offered in a regular yoga class, she explains.

Classes focus on gentle stretching, strengthening and breathing exercises designed to help women adapt to the bodily changes that come with growing a baby, both physically and mentally, Suzanne says.

They often involve elements of meditation too, she says, helping women to tune in to the mind-body connection, which can help relieve stress and maintain a sense of calm throughout pregnancy.

Benefits of prenatal yoga

Prenatal yoga is an antidote to many uncomfortable pregnancy moments.

“It can help women stay fit during pregnancy, which can help alleviate common discomforts associated with growing a baby, such as lower back pain, hip pain, swollen feet, and headaches,” Suzanne says.

But it also helps build a bond with your baby.

“Prenatal yoga provides an opportunity for mums to slow down and connect with their baby, and to learn the focusing skills that will support them in the birth,” Suzanne says.

According to Western Sydney University Professor of Midwifery Hannah Dahlen, research into the benefits of prenatal yoga suggests a regular practice can help reduce anxiety, depression and stress.

“There are [also] increased rates of normal vaginal birth and tolerance of labour pain,” Prof Dahlen says.

Does prenatal yoga help with labour?

According to Prof Dahlen, because yoga is a mind-body-spirit practice that combines physical postures with relaxation and breathing, there are likely to be benefits that flow over into labour.

“There appears to be a slight shortening of the length of labour and reduction in the need for pain relief,” Prof Dahlen says.

“Breathing, being active during labour and learning how to relax are good for increasing oxygen flow to the baby, reducing women’s sense of pain,” she explains.

“It’s also good for getting the baby into an ideal position for birth.”

When to start prenatal yoga

Suzanne says women can safely start practising prenatal yoga from around 14 weeks.

“This is when we know the baby is usually settled; prior to that, there’s a sensitive period where miscarriage is higher,” Suzanne explains.

“Attending a regular weekly class is recommended, but women can do a mild form of practice each day if they like.”

Professor Dahlen says studies show women need to make prenatal yoga a regular practice to reap the rewards.

“But we also need more studies into prenatal yoga, as they have not all been high quality,” she says.

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Pranayama Yoga

5 Easy Yoga Poses & Pranayama For High Blood Pressure & Hypertension

February 2, 2019

High blood pressure is a condition that has no symptoms but can put you at risk of developing heart disease. Hypertension, also known as high blood pressure, should not be ignored. Patients with high blood pressure are at a higher risk of heart disease and stroke.

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Sedentary lifestyle, poor diet, obesity, smoking, stress, family history, and other factors can all contribute to high blood pressure. A healthy diet and regular exercise can help you keep your blood pressure under control. Yoga is another natural and safe way to control hypertension.

Yoga is an ancient method of staying fit that can help you with a variety of health issues. Everyone is looking for which asana is helpful in maintaining normal blood pressure or best pranayama for high blood pressure ? Below we will walk you through one by one.

High blood pressure: Yoga asanas to control hypertension

1. Child pose or Balasana or shashakasana

Hypertension patients can benefit from the child pose. It can provide relief from a variety of factors that contribute to high blood pressure. This asana relieves stress while also improving blood circulation throughout the body.

Controlled breathing while performing this asana promotes relaxation and relieves stress in the neck and shoulders.

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Precautions For Child pose or Balasana or Shashakasana

Before you come to this asana, make sure you’re dressed comfortably. Because this asana puts a lot of strain on your stomach, a Diarrhea patient may have negative side effects. As a result, if you have diarrhoea, you should avoid doing Balasana.

2. Sukhasana or easy pose

It is a popular yoga asana for breathing control. This pose relieves high blood pressure by promoting a calm mind and reducing stress. A calm mind promotes physical health. This asana stretches the back and neck as well. It will also improve your body’s posture.

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Precautions For Sukhasana or Easy Pose

In the event of a knee injury, this should not be done.

If you have sciatica, stay away from it.

It’s also not a good idea to do it if you have a sacral condition.

It should not be done if you have a slipped disc.

3. Shavasana

Shavasana, also known as corpse pose, is a complete relaxation pose. This is one of the simplest poses to try if you want to lower your blood pressure. Shavasana soothes the mind, relieves stress, relaxes the body, and alleviates headaches, fatigue, and insomnia.

All of these are risk factors for high blood pressure. Shavasana lowers blood pressure by controlling these factors.

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Precautions For Shavasana

While in Savasana, avoid moving your body because it will disrupt the practise and increase your distractions.

Make sure you’re doing it on a flat, hard surface.

This should be done in a setting that is both calm and relaxing.

4. Bhujangasana (Cobra pose)

Cobra pose, also known as Bhujangasana, aids in the circulation of blood and oxygen. This pose also helps to relieve stress and improves heart health. This pose will give you more flexibility. Asthmatics may benefit from the cobra pose as well.

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Precautions For Bhujangasana

Don’t hold your body in a stiff position.

It should not be done by pregnant ladies.

Don’t put too much pressure on yourself to practise it.

Because your buttocks tend to tense up naturally during Cobra stance, keep them loose.

Make sure your arms aren’t straight.

5. Setubandhasana (Bridge pose)

Bridge pose also helps to control blood pressure. It relaxes the mind and relieves stress. This asana is also beneficial in the treatment of mild depression. Bridge pose is beneficial for abdominal organs, lungs, menstrual pain, fatigue, headache, and anxiety, in addition to high blood pressure.

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Precautions For Setubandhasana

If you have neck problems, you should avoid doing this pose.

It should be avoided if you have a back injury.

If you have knee pain, skip the yoga pose.

If you have a shoulder injury, stay away from it.

While in the stance, avoid turning your head right or left.

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Power Yoga

Swap from Yang-focused power yoga to Yin Yoga

January 7, 2019

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Yin and Sound is the perfect combination of healing instruments like Tibetan singing bowls, Koshi, Kalimba etc and longer holds of relaxing asanas to get into the deep fascias and release (emotional) tension without body and mind.

Many people use yoga as a workout tool to heat up, power out and sweat. And that’s what a yang-focused practice is. It is any type of Vinyasa, Hatha, Ashtanga practice, that increases our yang energy within our body. These practices keep our heart rate up through dynamic movement, strong flows and challenging asanas.

In a world where we constantly have stimuli from the outside, keeping our minds busy 24/7, we tend to have too much energy and/or be tired at the same time. But at some point, we need to process all the information that we are continuously gathering. Our body and mind are in constant fight or flight – our sympathetic nervous system – if we do not give it time to rest. The sympathetic nervous system is turned on in dangerous situations and helps us to survive. It is our flight or fight mode, where stress hormones like cortisol and noradrenaline are released. The parasympathetic nervous system regulates all important processes responsible for detox, cell renewal, and digestion. It’s our rest and digest mode.

Evolutionary this makes a lot of sense. Back in the days when we lived in the jungle/forest and the ‘only’ stress factors or dangers we had were wild animals like venomous snakes or bears, and our body needed to turn in the sympathetic nervous system in order to survive. Our sympathetic nervous system is stimulated for the duration of the danger, which could have lasted 10-30 minutes (more or less). Afterwards, we directly came back to rest and digest. Today our stress factors are much different, but the reaction from our body stays the same. Our nervous system does not know the difference. Today, we barely relax. Regular stress factors like pressure from the outside world, job, loved ones, etc. keep our fight or flight mode turned on as these factors don’t just vanish, which in reverse hinders our system from working properly and keeping relevant processes alive.

Yin Yoga teaches us to be more aware of our body as it is a feminine, more passive way of doing yoga asana practice. Mentally, we are taught to be fully present and accept our body where it is right at that moment. Due to the long duration of holds, we are forced to not go 100% into a posture, but stay at around 70% to prevent injuries. Our mind has time to calm down, taking us into rest and digest, our parasympathetic nervous system.

Holding poses for up to 7 minutes, but at least longer than 90 seconds triggers the production of collagen fibres, elastin and hyaluronic acid in our fasciae. This strengthens and lengthens the deep tissues and makes our body more mobile, flexible and increases the range of motion. As well as this, we have connective tissue within our body. As the name says connecting or glueing together our muscles, tendons, bones, organs, skin etc. and gives them stability. If these tissues are not properly used and stretched, they become stiff, which makes our body more prone to injuries through sudden falls or shocks. Our blood and water circulation is supported and thus the removal of excess toxins. Oxygen is transported into our cells and cells can be renewed.

How does Yin Yoga help with emotions and triggers?

It gives you time and space to allow emotions, thoughts and feelings you have kept in the shadows, to surface. During the practice, you are able to observe and release the emotions and feelings that come up without getting caught up in their story. In combination with sound, we can completely relax into a present state of mind.

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6 benefits of Tibetan singing bowls

Soothing and relaxing effect on mind and body through lowering of blood pressure (studies show within 12 minutes of listening)

Regeneration of muscles

Release pain and tension in joints and muscles for improved sleep

Connects frequencies of body, mind and soul for a more centred and calm nervous system

Each bowl is connected to one of the seven chakras through their frequency created by their individual compositions of metals

As with Solfeggio frequencies, Tibetan singing bowls produce beneficial changes in brain waves leading to a stimulated immune system

Combined with Yin Yoga our body can completely focus on resting and repairing. And we can take long-needed breaks from all the thoughts and thought patterns keeping us up at night.

The best part: you will receive all the benefits of meditation without meditating in complete silence.

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