2023 – Yoga Enjoy

All about Ashtanga Vinyasa Yoga

December 9, 2023

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Ashtanga Vinyasa is a dynamic style of yoga, where a progressive series of asanas and bandhas are practiced while synchronizing with breath and point of focus, which results in complete detoxification of the body.

Sri Pattabhi Jois is credited with the development of the Ashtanga Vinyasa structure and practice in its current form. It is believed that the method has been passed on from the ancient Saint Vamana in his text called ‘Yoga Korunta’. In the 1920s Sri T Krishnamacharya transcribed the Yoga Korunta and passed on his teachings to the late Pattabhi Jois. Sri Pattabhi Jois’ school in Mysore under the aegis of his grandson Sharat Jois continues to teach this method.

Ashtanga means ‘8 limbs’, which signifies the 8 limbs of yoga as per Patanjali’s Yoga Sutras. Vinyasa is understood in this context as linking breath and movement. Nyasa means ‘to place’ and vi denotes ‘in a special way’.

The eight limbs of yoga are Yama (moral code), Niyama (spiritual self purification), Asana (postures), Pranayama (breath control), Pratyahara (sensory transcendence), Dharana (concentration), Dhyana (meditation), Samadhi (union or state of ecstasy). The style of yoga advocates that the teacher and practitioner practice all these eight limbs of yoga on and off the mat.

The purpose of Vinyasa is internal cleansing. Vinyasa combines asana practice with breath and drishti (point of looking), in conjunction with each other to attain three levels of purification: body, nervous system and mind.

A student of Ashtanga Vinyasa starts with Suryanamaskar A with 9 movements, Suryanamaskar B with 17 movements. Suryanamaskar A is the preparatory sequence where more asanas are added to form Suryanamaskar B. In Ashtanga style one cycle incorporates both the right and left sides, as against the 12 step suryanamaskar of the Shivananda School where the 12 asanas are repeated on each side. Ashtanga incorporates an overall structure similar to Shivananda style for movement of the spine and energizing the solar plexus, while changing some asanas like : Veerabhadra 1 (Warrior1), instead of Aswha Sanchalana (equestrian), chaturanga dandasana (low plank) instead of ashtanga namaskar (knee-chest-chin down), Urdhwa mukha shwana (upward facing dog) instead of bhujangasana (cobra), and additionally incorporating Uthanasana B (Half forward bend) and Utkatasana (chair pose) in the Suryanamaskar B.

Following this the student needs to master the Primary Series or Yoga chikitsa series. This comprises of groups of standing, sitting and finishing asanas, and together they rid the body of illnesses. This is followed by Secondary Series of asanas called the nadi shodhana or the nerve purifiers. The final set is the difficult Advanced Series that play with gravity, for sthira bhaga or centering of strength in order to reach sublime serenity.

Ashtanga Vinyasa provides a structure for practice, and in a typical class one does not deviate from this structure. They start with the suryanamaskars and end with padmasana and rest. The asanas gradually fill the space between these two. The teacher provides proper guidance at an individual level, and ensures that the asana alignment and breath are correct before moving to the next one. Students practice by themselves in the prescribed structure while the teachers observe. The guided classes led by teachers are also interspersed routinely.

According to the gurus, anyone can practice Ashtanga Vinyasa Yoga irrespective of age, gender or sickness as long as it is taught at a pace suitable to the individual by a knowledgeable teacher. At its core it is fundamentally a breathing practice, alongside asanas. It is a progressive practice and asanas are offered as the student becomes ready. Saving any serious illness or injury, the student works though the sequence one after another. With awareness of the counter indications for every asana one can master limitations and physical blocks, thereby unraveling the Self.

The movement of the body along with breath, heats up the blood and helps it circulate freely, taking away pain. The sweat produced as a result removes toxins from the body, thereby building health and strength. Breathing is held steady during rechaka (inhalation) and puraka (exhalation) alongside the asana, in order to purify the nervous system. Drishti or point of focus, stabilizes the functioning of the mind. The air and fire element are considered two important factors for cleansing the body. The fire element is at the abdominal region and considered the standing place of our life force. The breathing is then the air element that stokes the fire evenly to control the internal fire to aid in purification and stabilize the autonomous nervous system.

The mula and the uddiyana bandhas form an integral part of the breathing process. They are the anal lock and the lower abdominal lock that help seal energy and give health and strength to the body. For complete benefit of the asanas and building an automatic mind control, these bandhas need to be practiced.

Ashtanga Vinyasa hence provides a strong foundation for higher practices of pratyahara, dharana, dhyana, samadhi as prescribed in the yoga sutras.

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Anusara Yoga

What is Anusara Yoga

November 26, 2023

If you are looking for a yoga practice that not only benefits your body but also nurtures your mind and spirit, then Anusara Yoga may be for you. This form of yoga was created in the late 1990s by American yogi John Friend and is based on the philosophy of intrinsic goodness.

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The practice of Anusara Yoga emphasizes the alignment of the entire body, as well as the heart and mind. By working on proper alignment, Anusara Yoga can help you build strength, increase flexibility, improve balance, and deepen your overall sense of well-being.

Anusara Yoga draws from a wide range of yoga traditions, including Hatha, Iyengar, and Vinyasa, to create a unique and uplifting practice. The practice involves a variety of poses, from basic to advanced, which can be modified to suit each individual’s needs and abilities.

Anusara Yoga also incorporates a heart-centered philosophy, which views all living beings as inherently good and divine. This approach encourages practitioners to see the goodness in themselves and others, and to approach their practice with a sense of joy and openness.

Key Takeaways

Anusara Yoga is a yoga practice that emphasizes alignment of the body, heart, and mind.

This form of yoga draws from multiple traditions to create a unique practice.

Anusara Yoga incorporates a heart-centered philosophy that sees all living beings as inherently good and divine.

Practicing Anusara Yoga can benefit the body by building strength, flexibility, and balance, while also nurturing the mind and spirit.

Anusara Yoga poses can be modified to suit individual needs and abilities.

The Principles of Anusara Yoga

In Anusara Yoga, we are guided by a set of principles that help us align our bodies, hearts, and minds. These principles are not strict rules but rather, a philosophy that encourages us to embrace our unique abilities and limitations, and find joy in our practice.

The Three A’s: Attitude, Alignment, and Action

One of the core principles of Anusara Yoga is the three A’s: Attitude, Alignment, and Action. Attitude refers to our intention and the way we approach our practice. Alignment is about how we position our body in each pose to find optimal stability and balance. Action relates to the dynamic energy that flows through us as we move from one pose to another.

By focusing on these three elements, we create a holistic practice that connects our physical body, mind, and spirit.

Opening to Grace

Another essential principle of Anusara Yoga is the concept of “opening to grace.” This means that we cultivate an attitude of receptivity and surrender, allowing ourselves to be open to the flow of energy and inspiration from the universe.

When we open to grace, we become more connected to ourselves and the world around us. It allows us to move with ease, grace, and flow in our practice and in our lives.

Universal Principles of Alignment

Aligned movement is at the core of Anusara Yoga. The practice of Anusara Yoga focuses on finding optimal alignment for each person’s unique body, recognizing that everyone is different and has different needs.

To support this individualized approach, the universal principles of alignment were developed. These principles provide a framework for safely and effectively aligning the body in each pose.

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Muscular energy

Inner spiral

Outer spiral

Organic energy

Shoulder loop

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By applying these principles, we can find greater stability, freedom, and ease in our practice.

Practicing with a Heart-Opening Intention

Another important principle of Anusara Yoga is practicing with a heart-opening intention. Anusara Yoga encourages us to cultivate an open heart and to approach our practice from a place of love, compassion, and acceptance.

Practicing with a heart-opening intention allows us to connect more deeply with ourselves and others, leading to a more fulfilling and joyful life.

Anusara Yoga Alignment and Practice

In Anusara Yoga, alignment is of utmost importance. Correct alignment ensures that you prevent injury, reduce strain on your muscles and joints, and derive maximum benefits from each pose.

The key to proper alignment in Anusara Yoga is to find the “heart loop” a series of actions that help you connect your physical body with your heart center. Engaging the heart loop creates a deep sense of stability, strength, and openness in each pose.

Another important aspect of Anusara Yoga practice is the use of props, such as blocks, straps, blankets, and bolsters. Props can help you achieve correct alignment, deepen your stretches, and explore poses in new ways.

Throughout an Anusara Yoga practice, you will be encouraged to move consciously and mindfully, paying attention to the sensations in your body and the quality of your breath. Practicing with mindfulness helps you deepen your connection with your body and cultivate a meditation in motion.

Whether you are a beginner or a seasoned yogi, Anusara Yoga provides a powerful practice that can help you connect with your body, heart, and mind.

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By incorporating these alignment techniques into your practice, you can deepen your understanding of your body and experience a greater sense of connection and ease in your poses.

If you are new to Anusara Yoga, it’s highly recommended to seek the guidance of a trained teacher who can help you align your body correctly and get the most out of your practice.

Join us in the next section to explore the various poses and sequences of Anusara Yoga.

Anusara Yoga Poses and Sequences

Anusara Yoga emphasizes proper alignment as the foundation of a safe and transformative practice. Each pose is approached with a deep awareness of the body’s natural alignment, creating a balance between strength and flexibility.

When creating a sequence, it’s important to balance both sides of the body and incorporate poses that stretch and strengthen different areas. A simple sequence could include starting in Downward-Facing Dog, moving into a lunge and then Warrior II on each side, and ending with Tree Pose. Remember to listen to your body and modify as needed.

The Heart-Centered Philosophy of Anusara Yoga

At the core of Anusara Yoga is a heart-centered philosophy that celebrates the inherent goodness and divinity within each individual. This philosophy is rooted in the Tantric tradition of yoga, which views the world as a manifestation of the divine consciousness.

According to this philosophy, there is a divine spark within each of us, and our purpose in life is to realize and express this divine nature. Anusara Yoga encourages practitioners to cultivate this awareness through physical practice, meditation, and spiritual inquiry.

One of the key teachings of Anusara Yoga is the concept of “opening to grace.” This involves recognizing that there is an underlying divine energy that flows through all things and learning to align oneself with this energy. By opening to grace, practitioners can experience a sense of connection, joy, and freedom.

The Three A’s of Anusara Yoga

Another important aspect of the philosophy of Anusara Yoga is the Three A’s: Attitude, Alignment, and Action. These principles guide practitioners to develop a positive attitude towards themselves and others, align their bodies correctly, and take action that is in alignment with their highest intentions.

Attitude: Anusara Yoga emphasizes the importance of cultivating a positive attitude of openness, gratitude, and compassion. By approaching the practice with a positive mindset, practitioners can experience greater joy and fulfillment.

Alignment: Proper alignment is key to a safe and effective yoga practice. Anusara Yoga teaches practitioners to align their bodies in a way that supports their physical and energetic well-being. Through precise alignment, practitioners can access deeper levels of awareness and connection.

Action: Anusara Yoga encourages practitioners to take action that is in alignment with their highest intentions. This involves setting clear intentions, listening to the wisdom of the heart, and taking steps to manifest one’s authentic self in the world.

Overall, the heart-centered philosophy of Anusara Yoga offers a unique approach to yoga practice that emphasizes the inherent goodness and divinity within each individual.

By opening to grace, cultivating a positive attitude, aligning the body correctly, and taking action in alignment with one’s highest intentions, practitioners can experience profound transformation and growth.

Anusara Yoga Benefits

Anusara Yoga offers a wealth of benefits for both the body and the mind. One of the primary benefits is increased strength and flexibility. As we align the body correctly, we create a solid foundation for our yoga practice and reduce the risk of injury. By practicing different Anusara Yoga poses, we can target different muscle groups and build both strength and flexibility.

Another benefit of Anusara Yoga is relaxation. The practice involves a lot of deep breathing and meditation, which helps calm the mind and reduce stress. As we focus on our breath and tune out distractions, we can achieve a state of relaxation and peace.

Moreover, Anusara Yoga promotes a deeper sense of connection. As we practice yoga, we become more aware of our bodies and our surroundings. We learn to connect with ourselves, with others, and with the world around us. This sense of connection can lead to a greater sense of well-being and happiness.

Finally, Anusara Yoga can help us tap into our inner strength and wisdom. By practicing the heart-centered philosophy of Anusara Yoga, we can cultivate self-awareness and self-love. We learn to recognize and honor our own unique gifts and talents, and we develop the courage to pursue our dreams.

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Anusara Yoga Teacher Training and Certification

If you are passionate about Anusara Yoga and interested in becoming a teacher, the certification process is an essential step towards formal recognition in the yoga community.

Anusara Yoga teacher training programs are designed to help aspiring teachers deepen their practice, refine their teaching skills, and learn how to share the principles of Anusara Yoga with others. These programs typically include intensive study and practice of Anusara Yoga alignment, philosophy, and sequencing, as well as hands-on teaching experience under the guidance of experienced instructors.

Each level requires a certain amount of training hours and teaching experience, as well as a demonstrated understanding and mastery of Anusara Yoga principles and practices. Teachers must also maintain their certification status through ongoing training and education.

The Anusara School of Hatha Yoga also offers a Bridge Program for yoga teachers who have completed a 200-hour teacher training program in a different style of yoga and wish to transition into teaching Anusara Yoga. The Bridge Program includes additional Anusara-specific training and teaching experience.

If you are interested in becoming a certified Anusara Yoga teacher, we encourage you to explore the Anusara School of Hatha Yoga’s certification programs and find a certified Anusara Yoga teacher training near you.

The Anusara Yoga community is known for its welcoming and inclusive nature. Teachers and practitioners alike are committed to creating a safe and supportive environment where everyone feels valued and respected. This commitment is reflected in the way that classes and events are structured, with teachers often offering modifications and variations to suit the needs of individual students.

Whether you are looking to deepen your yoga practice, make new friends, or simply connect with a community of like-minded individuals, the Anusara Yoga community has something to offer. Join us on this journey to self-discovery and growth, and experience the transformative power of yoga for yourself.

Alternatives to Anusara yoga?

If you feel that this particular yoga style may not align with your current stage in your yoga journey, allow me to introduce you to some alternative yoga styles that I believe will better suit your yoga goals. I encourage you to explore them – they might be just what you’re looking for!

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Conclusion

We hope this article has provided you with valuable insights into the world of Anusara Yoga. As we have seen, Anusara Yoga is a unique and transformative approach to yoga practice, guided by a set of principles that align the body, heart, and mind.

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Aerial Yoga

Aerial Yoga vs Aerial Silks | Differences, Similarities & Choosing a Style

October 23, 2023

Curious about the difference between Aerial Yoga vs Aerial Silks? Learn about the differences, similarities and how to choose.

Aerial fitness has taken the world by storm, offering a unique and exhilarating way to stay fit and flexible. If you’re looking to take your workouts to new heights, you’ve likely encountered the captivating worlds of Aerial Yoga and Aerial Silks. These two aerial disciplines may seem similar at first glance, but they have distinct characteristics that cater to different preferences and fitness goals.

In this comprehensive guide, we’ll explore what Aerial Yoga and Aerial Silks are, highlight their similarities and differences, and provide expert advice on how to choose between the two. So, let’s unravel the ropes and soar through the fabric as we dive into the fascinating realm of Aerial Yoga vs. Aerial Silks.

What is Aerial Yoga?

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Aerial Yoga, also known as Fly Yoga, Air Yoga and AntiGravity Yoga, is a graceful fusion of traditional yoga poses and aerial arts. During classes, you’ll perform yoga postures while suspended from soft fabric hammocks.

The aerial yoga hammocks allow you to explore deeper stretches and develop core strength. The gentle sway of the fabric and the sensation of floating create a soothing and meditative experience, making Aerial Yoga a holistic practice for both body and mind (great for anxiety and depression).

Aerial Yoga provides numerous physical benefits, including improved flexibility, enhanced balance, and increased spinal decompression. Its accessibility makes it suitable for practitioners of all fitness levels, making it an excellent choice for aerial yoga beginners and experienced yogis alike.

What is Aerial Silks?

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Aerial Silk involves performing acrobatic moves while hanging from long, silky pieces of fabric suspended from the ceiling.

Unlike Aerial Yoga, Aerial Silks focus more on strength and dynamic movements. It’s a performance-oriented discipline that requires a combination of strength, flexibility, and artistic flair.

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Aerial Silks training offers a full-body workout, building upper body and core strength while enhancing overall flexibility. The artistic aspect of Aerial Silks allows for creative expression, making it a fantastic choice for those seeking a unique form of fitness and self-expression.

Similarities Between Aerial Silks and Aerial Yoga

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While Aerial Yoga and Aerial Silks have distinct characteristics, they share some common ground. This is one of the reasons that makes the styles appealing to fitness enthusiasts looking to explore aerial arts:

Core Strengthening: Both disciplines require significant core engagement to maintain balance and perform movements gracefully.

Enhanced Flexibility: Aerial Yoga and Aerial Silks encourage flexibility as they involve stretches that extend beyond what traditional ground-based workouts can offer.

Mind-Body Connection: Practitioners of both Aerial Yoga and Aerial Silks often report an improved mind-body connection. This is because the need for concentration and control is paramount in both.

Stress Reduction: The sensation of suspension and movement through the air can induce relaxation, reducing stress and promoting mental well-being.

Accessible to All Levels: Whether you’re a novice or an experienced fitness enthusiast, both Aerial Yoga and Aerial Silks can be tailored to suit your skill level.

Benefits of Inversions: During both practices, you get to experience all the benefits of hanging upside down.

Differences Between Aerial Yoga and Aerial Silks

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While there are similarities between the two, there are also plenty of differences. Here are the things that set the two modalities apart.

Apparatus: Aerial Yoga uses soft fabric hammocks, while Aerial Silks employ long, silky fabric strips. The choice of apparatus significantly impacts the experience.

Intensity: Aerial Silks are generally more physically demanding and intense due to the acrobatic nature of the movements, while Aerial Yoga tends to be gentler and focuses on stretching and relaxation.

Artistic Expression: Aerial Silks offer more room for artistic expression. This allows performers to create mesmerizing routines with intricate wraps and drops. Aerial Yoga leans more towards therapeutic and meditative aspects.

Fitness Goals: If your primary goal is to build strength and develop an impressive aerial performance, Aerial Silks may be your preferred choice. On the other hand, if you seek a holistic approach to fitness with a strong emphasis on flexibility and relaxation, Aerial Yoga is an excellent option.

Rigging: Aerial Silks are usually hung a lot higher than Aerial Yoga hammocks. Additionally, the fabric in Aerial Silks is hung from one suspension point, whereas in Aerial Yoga, we use two.

How to Choose Between Aerial Silks and Aerial Yoga

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Making the decision between Aerial Silks and Aerial Yoga largely depends on your personal preferences, fitness goals, and what appeals to you.

To help you make an informed choice, here’s a comparison table:

AspectAerial YogaAerial Silks

ApparatusSoft fabric hammocksLong, silky fabric strips

IntensityGentle and meditativePhysically demanding and dynamic

Artistic ExpressionLimitedExtensive and artistic

Fitness FocusFlexibility, relaxation, balanceStrength, acrobatics, creativity

AccessibilitySuitable for all levelsSuitable for those seeking a challenge

Stress ReductionHigh due to relaxationModerate due to physical exertion

Start Your Aerial Journey

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Aerial Yoga and Aerial Silks are both extraordinary aerial disciplines that offer something different. If you’re not sure which one to try, it might be worth testing out both. At the end of the day, your choice should align with your fitness aspirations and the experience you’re looking for.

Whichever path you choose, remember that both will lead you to a new world of strength, flexibility, and awe-inspiring movements. Through aerial, you’ll be able to elevate your fitness journey to new heights.

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Acro Yoga

4 Things I Learned Doing Acro Yoga

September 25, 2023

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You guys, I had the best time learning this style of yoga called acro yoga! My gym held an intro workshop and I have to admit, I was intimidated. I am very reserved in trying new physical activities. I have a tendency of holding myself back. It’s from an irrational thought that I’ve had for so long; that my body can’t do what everyone else’s can. However, listening to my body in my regular yoga practice has given me the confidence and attunement to know when I’m approaching my limits. And now I am hooked on acro! I can’t get over just how much fun I had trying the different poses. In this post I’m going to share the main takeaways that resonated with me as I reflected on what I loved about this activity that went a lot deeper than I was expecting.

1. I give away my power when I don’t acknowledge it

I was flying with my partner, which means I was up in the air being supported by his feet (think playing airplane when you were a kid), and I wanted my partner’s feet moved in a place that felt more secure. I struggled to communicate exactly what I wanted, but I could articulate that what I had wasn’t right. With a little coaching, I was able to get there, but the coaching didn’t fix my problem. The coaching guided me to fix my own problem and gave me the permission to take control where it was my responsibility to do so. And that’s where it hit home. Waiting for permission. While a part of this experience was learning something new, what I discovered was my instinctual response. When I’m looking externally for permission and focus on what is wrong (negative), I struggle to articulate what would make it feel right (positive). If this is my natural tendency, I can’t help but wonder “where am I doing this in other areas of my life? In my work? In my personal projects? In my relationships?”

2. There is beauty in trusting myself

I have a hard time diving into something new when I don’t fully understand it, but sometimes I find myself throwing caution to the wind and jump right into the deep end. I trust I will figure it out in the process so I don’t give my mind a chance to reason out of it. I’ll be honest, sometimes this life approach backfires big time. In this case, it was a little unnerving when I saw that I’d be upside down while I’m figuring it out. Just the thought of being upside down makes me confused and unsure of myself. The fun surprise was in trying it and making mistakes along the way. I enjoyed learning and experimenting. I was living in a new found trust with myself.

3. The scariest things can sometimes be the most rewarding

There was one pose that had both me and my partner questioning if I could do it. It was a deep backbend inversion and we had concerns with my spinal fusion if I’d be able to get into the pose. I stood up straight on my two feet and leaned backward to show my partner how much movement I had to put his mind at ease. Even though I wasn’t totally sure if I could do it, I still wanted to give the pose a try. To both of our surprise, it felt the most natural and comfortable of all the poses that day. The instructor even commented on how comfortable I looked! Who knew? If we had gotten caught up in the hesitation of my spinal fusion, I never would have discovered just how nice this inversion feels. While I don’t want to be reckless, I do want to be aware of when I use my fusion as an excuse or if I genuinely am facing a limitation. Spinal fusion surgery doesn’t come with a reading manual for how to live, but I’m discovering my options are much less limited than I have led myself to believe.

4. I feel confident that my body will make it very clear what I can and cannot do

This activity was all very much out of my comfort zone. I’ve had a fear of trying physical activities since I was diagnosed with scoliosis at 13. My reservations really progressed when I became cautious about hurting myself before I had my fusion surgery. It’s only been through a recent dedication to my yoga practice, strength training, and meditation that I’ve learned what it means to listen to my body and to listen to the way it communicates. What I’ve discovered: my body is not subtle in its communication. I had deafened my ears to it for so long without realizing it had been crying out for years. Now that I know when my body is communicating its needs, I’m finding a lot more joy in the human experience.

Final thoughts

I am so glad I took this workshop and tried out acro yoga. I was so impressed by the inversion pose that I’ve been inspired to explore it more. I’d heard about the benefits of inversions, and I think there may be something to it that could help with scoliosis management. I get uncomfortable when I try backbends on my mat in yoga class, but inverting may be a way to reap the benefits of traction in a safe way. I’ve begun reading up on aerial yoga and found a studio nearby where I can practice inversion poses like the picture in this post. I’m eager to try it out and will post about it after I do 🙂

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Yoga Nidra

Yoga Nidra for Manifestation

August 17, 2023

Activate your sub-conscious through deep relaxation, and achieve your goals through your own power of manifestation.

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Yog Nidra is NOT sleep. In Yog Nidra, you walk the threshold between wakefulness and sleep. In deep sleep, brainwave frequency moves from beta, to theta, and finally to delta waves. In Yog Nidra, however, a unique, intermediate platform of alpha wave predominance is achieved, which heightens sub-conscious awareness and enhances cognitive functioning — a perfect opportunity for healing and personal growth!

It is a powerful tantra practice that can be used for manifestation. Yog Nidra achieves a “passive-active” state in which the sub-conscious is empowered to deeply internalize a specific “resolve/sankalpa” that the practitioner is working with and to super-charge their manifestation abilities.

The right preparation/setting is important for a successful Yog Nidra session. First, make sure to pick a time when you are not rushed. Find a private, quiet, softly lit/dark place with a comfortable room temperature where you will not be disturbed for at least 45 minutes, and lay down on a mat/mattress (ideally placed on the floor) with any props that might enhance comfort (e.g., blankets, pillows), in comfortable clothing. Keep all distractions away or turned off (e.g., phone, laptop). Finally, craft a clear resolve/sankalpa that you would like to work with, for maximum benefit. You will repeat this resolve to yourself mentally when instructed during the practice.

How to craft a clear resolve/sankalpa

A well-crafted resolve is:

(1) Short, positive, precise and clear, so that it can penetrate the subconscious mind.

(2) Represents something you are desirous of on a very deep level.

Some example resolve statements:

(a) I am healthier every day.

(b) i attract peace into my life with each breath.

While the statement itself should be short, it can represent many facets to you. For example, “I am healthier everyday” can represent physical, mental, emotional, social, intellectual, and spiritual health all put together.

If you found this interesting and would like to give the practice a try, here is a 40-minute Free Guided Yoga Nidra for Manifestation. Let us know your experience!

Deep gratitude for the knowledge and dissemination of this practice to The Bihar School of Yoga.

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Yin Yoga

Yin Yoga & The Lung Meridian – an immune supportive practice

July 23, 2023

In recent years, the practice of Yin Yoga has gained popularity among people seeking a more meditative and restorative form of yoga. Unlike other types of yoga that focus on muscular strength and dynamic movement, Yin Yoga is a slow and passive practice that involves holding poses for several minutes at a time.

The goal of Yin Yoga is to target the connective tissues of the body, including the joints, ligaments, and fascia, to increase flexibility, mobility, and relaxation, but principally to access the meridian system, which are energy channels that run throughout the body according to traditional Chinese medicine. The meridians correspond to different organs and systems of the body, and they can be stimulated through specific poses.

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Yin Yoga uses a few core principles:

Time in a pose to gently stretch the connective tissues (fascia) in the body,

Remaining still(ish) – allowing the body to fully switch off accessing the parasympathetic nervous system

Find your appropriate edge – we don’t want to feel pain or discomfort while in a pose.

In Chinese Medicine (TCM), Autumn is the season to nourish our Lung Chi. It is a time of transition and one when we often find ourselves or those around us unwell with the flu or when eczema suffers really suffer.

The Lung Meridian is an important energy pathway that plays a crucial role in respiratory function and immune system function. The lungs include the organ of the skin and are paired with the large intestine, (the colon). This energy is all about taking in what we need and letting go of what we don’t.

The Lung Chi is responsible for a healthy immune system, which is well worth considering in our yin yoga practice at this time of year.

Emotionally Lung Chi is about being able to deal with change, grief, and being able to go with the flow of what life brings. Letting go of the need to fix ourselves, or others, the need for control or perfection.

The Lung Meridian runs along the arms, from the chest to the fingertips, and it is responsible for the flow of Qi (or energy) throughout the respiratory system. When the Lung Meridian is blocked or stagnant, it can lead to respiratory issues such as asthma, allergies, and infections. By practicing Yin Yoga poses that target the Lung Meridian, we can improve the flow of Qi and enhance our respiratory health.

Here are three poses that you can try for an at home lung sequence:

1. Melting Heart

Big breath for the lungs. Knees directly under the hips. Palms face down, hand reaching forward. Heart melting towards mat. Block or bolster under chest or head if desired.

2. Single arm chest stretch

Line on your belly with Cactus arms or “T” arms, you can play with sensations for each. Roll onto your left side so weight is in left chest. Chest is opening, hips are stacked. Right foot can plant on the floor acting as a kickstand or knees can remain bent and stacked. Repeat on opposite side.

3. Supported fish

Build your base. I like two blocks: first one right on the bra line, second one under your head. Can also use bolsters, pillows or blankets. Make sure the chest is highest point of the body, head is supported. Height difference between chest and head doesn’t have to be so exaggerated. Stretch your legs out and enjoy.

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Not comfortable practicing yin but still feeling your immune system dip?

Simply practicing deep breathing techniques can also help to stimulate the Lung Meridian and improve respiratory health. By taking slow, deep breaths and focusing on the inhalation and exhalation, we can increase the flow of Qi through the respiratory system and reduce stress and anxiety, which can also contribute to respiratory issues.

Another technique that you can consider during the change of season is EFT (Emotional Freedom Techniques) often known as tapping. It is a therapeutic technique that involves tapping on specific points on the body to release negative emotions and promote healing. It combines elements of traditional Chinese medicine, psychology, and mindfulness to address emotional and physical issues.

During an EFT tapping session, the person identifies the negative emotion or belief they want to work on and then taps on specific acupressure points on their face and body while repeating a series of affirmations. The idea is that by tapping on these points, the person can release any blockages in their energy system and restore balance to their body and mind. Try drumming the tips of your four fingers on your chest about 20 times and observe the vibrations.Lastly, getting enough sleep is vital to our wellbeing, especially when the natural world around is slowing down and hibernating, reminding ourselves to get good quality rest and practice mindfulness during the transition into winter will help keep the body in balance.

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Vinyasa Yoga

What is the Difference Between Hatha + Vinyasa Yoga?

June 15, 2023

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There’s a bunch of different styles of yoga, and some are more similar than others. When discussing the topic of Hatha vs Vinyasa yoga, it’s important to look at the evolution of the terms. Historically, Hatha has functioned as the umbrella term whereas Vinyasa is technically a form of Hatha. Within the yoga world, there’s been a distinction as to what a Vinyasa class specifically is.

When you see something labeled as a Vinyasa class you’ll notice transition, flow, and an overall cohesion of the practice through movement. Hatha simply means putting movement to breath. There are some similarities between Hatha and Vinyasa, such as: they use the same postures and they both require you to spend a significant time in standing poses compared to other styles. Their basic structure is also similar, linking movement with the breath.

Over time, the term Hatha has become more synonymous with a strong physical practice that energetically encapsulates more stillness, precision and alignment while Vinyasa has been used to encapsulate a more physical practice that incorporates flow, rhythm, and breath.

Let’s take a look at some of the traits that differentiate Vinyasa from Hatha.

What is Hatha yoga?

As mentioned in Light on Yoga, the name Hatha can be translated from Sanskrit to mean “Sun & Moon,” taken from Ha (sun) and Tha (moon). The classical understanding of Hatha is a little different from today’s interpretation. In modern understanding, Hatha yoga has been more defined as a specific style of yoga practice which includes precision, alignment, stability, grounding, strength and flexibility. Hatha yoga is considered more accessible to start and is a great place for beginners to get familiar with how-to do yoga poses.

Some traits of Hatha yoga include:

Holding postures for a few breaths at a time

Putting focus on individual postures rather than the sequence and linking between postures

Practicing at a slower pace

Having the time and space to truly focus on the correct alignment of each pose

Benefits of Hatha yoga:

Strength

Balance

Flexibility

Example of a Hatha yoga class:

What is Vinyasa yoga?

In the book “Health, Healing, and Beyond,” Krishnamacharya’s son Desikachar defined the concept of Vinyasa Krama like this:

“The concept that guides the performance of an asana and also the course of practice is called vinyasa. It means step-by-step, a progression that has a beginning, middle, and end… The asana is performed with concentration on the flow of the movement and smoothness of inhalation, exhalation, and retention, and toward a prescribed completion. Each step is a preparation for the next. And so it is with a sequence of asanas. Each posture is part of a flow of exercise; a beginning, a building toward a posture that is the height of the program, and then the progression toward an ending.”

Some traits of Vinyasa yoga include:

Dynamic body movements

Focused on physical fitness

Incorporates hopping and jumping

Uses sun salutations as a driving force between the structure

Focuses on transitions between postures

Links each posture to an inhale or exhale

Benefits of Vinyasa yoga:

Good as a cardio exercise (fast-paced movement can help you get your heart rate up)

The focus on breath can help to improve lung function with all that activity helping to put your lungs to work

Can help to build strength

Core strength

Upper body strength

Flexibility

Lengthen muscles safely

Increased mobility

Full body workout

Example of a Vinyasa yoga class:

Hatha vs Vinyasa yoga: Which one is best for you?

Ultimately, there are many similarities between every type of yoga. There are even aspects of yoga that bleed into other spiritual and physical practices. It’s important to remember a couple of things when determining which practice is best for you:

What am I looking to gain from this practice (spiritually, emotionally, physically)?

How am I feeling as I navigate these different practices?

Are there particular areas I need to work on that a specific practice can help me with?

What is most aligned with the practice that I typically wish to practice or do I wish to switch it up and try something new?

Vinyasa yoga is good for…

Those who are looking for a more athletic practice: There is more hopping and jumping and it will be faster-paced.

Those looking to sweat: Vinyasa will have cardio, with faster movement between postures.

Those looking for dynamic, expressive movement: Vinyasa yoga is sort of like a dance in a lot of ways. There is more dynamic, expressive movement and fluidity between postures.

Those looking for more creativity and playfulness in the sequences.

Hatha yoga is good for…

Those who want a more grounding practice that feels strong and stable.

Those who are looking for a more slow paced practice (not to be confused with gentle yoga). In Hatha yoga you can still expect to practice advanced poses depending on the level of class you take.

Those who want to master particular poses and increase their stamina in standing poses.

If you’re looking to further your understanding of the Hatha and Vinyasa yoga practices, head to the YogaRenew YouTube Channel or enroll in our online yoga teacher training courses. Inside our courses and YouTube videos, you will learn the comprehensive breakdown of the Hatha and Vinyasa style of yoga and how alignment plays an integral role in both of them.

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