2023 – Page 2 – Yoga Enjoy

Viniyoga: Yoga Designed for Everyone’s Unique Body and Mind

May 21, 2023

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In An Introduction to Viniyoga, Kim and Gary Kraftsow, Founder and Director of the American Viniyoga Institute, discussed the origins and modern-day story of Viniyoga, Kraftsow’s path to teaching, which started in India when he was 19, and what a Viniyoga class looks like (spoiler alert: Their mantra is “It depends on the student!”). Viniyoga, like Iyengar Yoga and Ashtanga Yoga, traces its roots to Krishnamacharya, a scholar who had immense knowledge of yoga and the Ayurvedic tradition.

Gary Kraftsow’s own yoga journey began in 1974 when he was a religious studies student in Madras, India. He took courses with T.K.V. Desikachar, the son of Krishnamacharya. Kraftsow absorbed Krishnamacharya’s teachings through Desikachar and brought them to the west.

Gary Kraftsow mostly taught asana classes to start, but he later went back to Madras to study physiology for yoga therapy. Several years later, he returned to Madras again to study more about meditation. This continued study allowed him to begin to work on progressively deeper levels with his students. We found it so interesting that Kraftsow’s approach has so clearly gone from the gross/physical to the subtle.

Viniyoga (prefixes ‘vi’ and ‘ni’ plus yoga) is an ancient Sanskrit term that implies differentiation, adaptation, and appropriate application. The practice of Viniyoga stems from the Vedic teachings, which center on dharma. Kraftsow defined dharma as how each of us fulfills our responsibilities to ourselves, to each other, to the universe, and to the divine. Each person has a different calling, and we have dharma in three ways:

Tapas—disciplines that we do to care for ourselves on a multidimensional level

Dana—charitable disposition; to serve our families, communities, and society

Yajna —worship or devotion; how we fulfill our responsibilities to the greater universe and to the divine

“In Viniyoga, the goal of the teacher is to help students find their own svadharma, or their interpersonal truth or walk. ”

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In Viniyoga, the goal of the teacher is to help students find their own svadharma, or their interpersonal truth or walk. The teacher does this by helping students understand their unique needs and interests, and then by helping them adapt the tools to serve these needs and interests on the multidimensional level as Viniyoga defines this. Although the teaching is to adapt to the individual, Viniyoga does understand that there are some needs common to every student that teachers should address, such as stabilizing the low back and helping to relieve tension in the neck and shoulders.

A typical Viniyoga class depends on the interest of the teacher. Teachers are trained sequentially in asana, pranayama, and then in meditation, but they may choose to focus on just one area or do a combination of the three. Chanting may be used in any or all of the three disciplines. Asana classes are more breath-centric than form-centric, focusing on the relationship between the flow of breath and the movement of the spine. Furthermore, asana prepares the breath for pranayama, pranayama prepares the mind for meditation, and meditation prepares the heart for prayer.

I learned so much in this event and found myself stopping and starting the recording repeatedly to go back and listen to sections a second or even third time. Gary shared so much knowledge and wisdom from his experience, and I found myself wishing the webinar was longer than an hour because he had so many powerful things to say.

“Make sure you understand what you’re teaching. Teach what you know, and share from your heart and with your own passion how yoga has served you. And your teaching will deepen as your practice deepens, as your own experience deepens.”

— GARY KRAFTSOW

In the second event, Viniyoga Practice, Gary Kraftsow led an integrated Viniyoga class, which included asana, visualization, pranayama, and meditation with chanting practice. Kraftsow taught while Bernadette Soler, a graduate of American Viniyoga teacher training and yoga therapy, demonstrated. (For more information on both Bernadette and Viniyoga, check out Bernadette and Kim’s recent Instagram live conversation on Kim’s Instagram handle!) Afterward, Kim described the class by saying, “It’s like a Shamanic journey that you took us on.”

This class was completely different from any yoga class I’ve ever taken. There was chanting during the asana, pranayama, and meditation, and this felt like a steep learning curve for me. Yet, just like with Swami Asokananda’s class, I can recognize a true master class when I take one. I also really enjoyed the meditation practice at the end, which asked students to visualize what’s most important in life and to commit to making choices in the spirit of that going forward.

Watch the free recordings of both events to learn more and to try a Viniyoga class for yourself! You can catch the next two events in the series on August 18 and 19 when Kim will discuss Kundalini Yoga with Pritpal Kaur Khalsa.

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Tantra Yoga

What is Tantra Yoga?

April 19, 2023

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A lot of associations may come to mind when you hear the words, “Tantra Yoga.” Some words that you make think of are sexual, intimate, weird, hippie, etc. The best way to overcome these negative perceptions are to become educated on the subject itself. Tantra is the ancient practice of a powerful combination of asana, mantra, mudra, and bandha (energy lock) and chakra (energy center) work that can be used to build strength, clarity, and siddhi (bliss) in everyday life.

Some believe that Tantra Yoga is more intricate and beneficial than other forms of yoga. Tantra Yoga requires harnessing and embodying the five forces of Shakti, the female deity that represents creativity and change. Tantric Yoga suggests that by harnessing the balance between yin and yang, we can move through the world with more confidence and contentment.

Lela Becker and Nicholas Goodman host a podcast and share their knowledge, perspective and experience of what Tantra Yoga is. Listen to their podcast below and then read on to better understand how Tantra is in everything we practice.

Tantra is the Study of Everything.

The yoga sutras are the threads of knowledge that suture together the written teachings of the philosophy of yoga. Tantra embodies those philosophies, a living expression of how we can incorporate those teachings into our everyday life.

“Tantra itself means “to weave, to expand, and to spread”, and according to tantric masters, the fabric of life can provide true and ever-lasting fulfillment only when all the threads are woven according to the pattern designated by nature.”

What is Yoga?

The word yoga means to yolk, to bind, to connect. The idea behind this system of discipline is to unite yourself with the divine nature of life, to remember your essential wholeness, and to dispel all illusions, pleasant or painful. These practices involve moral guidelines, physical practices, breath work, meditation, and immersion into the infinite.

Yoga itself manifests in many forms and thus we are attracted to practices such as Karma yoga (yoga of service), Raja yoga (royal yoga), Bhakti yoga (devotional yoga), Jnana yoga (intellectual yoga) and many more. All of these individual methods serve as ways to connect and remind us of our true nature – the root of who we are as individual beings.

Why is Tantra Different?

Tantra is different from most other styles of yoga practice because it places focus on the reprogramming of subconscious patterns and conditioning of our belief systems through intense self realization and meditational practices while moving through a gentle, yet challenging tridoshic balancing sequence. The word “tantra” literally means a technique or a technology. In Tantra yoga the practice becomes more mental than physical.

Tantra is not a philosophy that requires a modern-day practitioner to renounce all worldly practices – giving up family, job, possessions, and pleasures. Instead, Tantra emphasizes personal experimentation as a way to move forward on the path to self-realization.

Where Does Tantra Come From?

The root and core of the word can also be described with a mantra attached, “The word “tantra” is derived from the combination of two words “tattva” and “mantra”. “Tattva” means the science of cosmic principles, while “mantra” refers to the science of mystic sound and vibrations. Tantra therefore is the application of cosmic sciences with a view to attain spiritual ascendancy. In another sense, tantra also means the scripture by which the light of knowledge is spread: Tanyate vistaryate jnanam anemna iti tantram.

While most meditation and yoga practices are to expand the mind and come to a higher state of consciousness, Tantra Yoga’s main principle is to use the holistic approach while also drawing on sciences, astronomy, astrology, Ayurveda, psychology and sacred geometry to deprogram our brain and bring fresh awareness and an awakened state. According to Tantra, the human being is a miniature universe.

“Where can the curiosity to discover your True Self lead you?”

How can I learn more about Tantra Yoga?

If you’re curious and want to study Tantra yoga, there are books that can help you delve deeper into the history and practice. Tantra is rooted in Hindu philosophy, so start by getting familiar with the Veda’s and ancient Hindu texts and scriptures. The Atharva Veda is considered to be the prime tantric scripture.

Additional recommended Tantra literature:

Divine Initiation by Bhagavan Anantha Natha

The Serpent Power by John George Woodroffe

Tantra: The Path of Ecstasy by George Feurestein

The Great Book of Tantra by Indra Sinha

Tantra: The Art of Conscious Loving by Charles Muir

Tantra the Supreme Understanding by Osho

The Yoga of Power by Julius Evola

Kundalini Tantra by Satyananda Saraswati

The Tantric Way: Art, Science and Ritual by Ajit Mookerjee

The Undiscovered Self by Carl Jung

How do I Practice Tantra Yoga?

Yoga has various different forms – there’s the physical Asana (poses) practice of yoga, probably similar to what you practice in a studio or gym, there’s Bhakti yoga which is the practice of devotion, often through kirtan or service work, Karma Yoga which is the act of service, and many other forms. In Tantra yoga you practice the balance the four elements, earth, water, fire, air, through the fifth element, akasha. Akasha is the element that is the binding force between all elements. Harnessing the Akasha will result in the balance and connection to our divinity or atman (soul).

Tantra yoga is the oscillating balance between Shiva and Shakti, Yin and Yang, male and female, dark and light to find the balance within ourselves. Through Tantra yoga we find our truth and learn to live from it. Tantra yoga guides us to a path, that with a strong physical and mental practice, will lead us to absolute personal freedom.

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Sivananda Yoga

The 5 Points of Sivananda Yoga

March 9, 2023

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Proper Exercise (Asanas), Proper Breathing (Pranayama), Proper Relaxation (Savasana), Proper Diet, Positive Thinking (Vedanta) and Meditation (Dhyana).

1 Proper Exercise – Asana (yoga pose)

Proper exercise act as a lubricating mechanism for the joints, muscles, ligaments, tendons, and other parts of the body, by increasing circulation and flexibility. The fundamental difference between Yogic exercises and ordinary physical exercises is that physical exercise emphasizes violent movements of the muscles, while Yogic exercises promote slow and conscious movements of the body, thus avoiding the build-up of lactic acid in the muscle fibers, avoiding fatigue.

Asanas

The main purpose of exercise is to increase circulation and the intake of oxygen. This can be achieved by simple movements of the spine and various joints of the body, with deep breathing, and without violent movement of the muscles. Yogic exercises are in fact called Asanas (yoga poses), an asana being a steady pose.

Yogic exercises, when done correctly, influence and positively energize all the systems of the body: the circulatory system, the muscular and skeletal systems, the endocrine system, the respiratory system, the digestive system, and most importantly, the nervous system.yoga helps us develop humility, compassion, and unconditional love. Through faith, prayer, and worship, we surrender ourselves to a higher power and transform our emotions into unyielding devotion. This sublime love eliminates restlessness and distraction and opens the heart to seeing everything as a manifestation of the divine. Bhakti Yoga is practiced through meditation, chanting, singing, inspirational talks and celebrations.

Spine Health

In terms of muscles, Yogic exercises not only strengthen the muscles but also stretch them. There is a great emphasis on the flexibility and the youth of the spine. Swami Vishnudevananda said: “flexible spine, flexible mind.”

The correct postures are performed with awareness and concentration, accompanied by breathing and relaxation. Thus Yogic exercises affect not only the physical body but also the astral body, the energetic body and the mind.yoga helps us develop humility, compassion, and unconditional love. Through faith, prayer, and worship, we surrender ourselves to a higher power and transform our emotions into unyielding devotion. This sublime love eliminates restlessness and distraction and opens the heart to seeing everything as a manifestation of the divine. Bhakti Yoga is practiced through meditation, chanting, singing, inspirational talks and celebrations.

Body – Mind

Through the systematic and rhythmic holding of the postures with breathing and concentration we come to a state of relaxation in the posture, where the prana (or chi) is allowed to flow unobstructed through the nadis to all the organs, cells and parts of the body, revitalizing them.

The body and mind are harmonized with each other, removing tension located in the different parts of the body and the mind. Also, in this process, the body and mind are put in alignment or in harmony with their ruler, the Inner spirit, thus giving to the practitioner a deeper sense of well being and meaning.

Yogic asanas prepare the body and mind to be strong for further practice of concentration and meditation. Other exercises that can be complimentary to the practice of Yoga are swimming and walking. Yoga doesn’t promote any excessive exercise or the kind of exercise that develops only one aspect of the body to the detriment of other parts.

Furthermore, yoga doesn’t consider any exercise without awareness as a Yogic exercise. Yogic postures (asanas) are internally oriented, non competitive, and meditative, promoting calmness and helping the practitioner to transcend identification with the body; this is as opposed to our over-attachment to the body and to external beauty. To learn more check out our upcoming

2 Proper Breathing – Pranayama (Breathing Exercises)

Yoga emphasizes breathing correctly (the Yogic full breath using the diaphragm). We substantially increase the intake of oxygen through deep inhalation and release the toxins appropriately through our deep exhalation. Yoga teaches us to be constantly aware of our breathing patterns, and to breathe consciously in our daily life. Specific breathing techniques (pranayama) are devised to further purify the nadis (energy pathways), balance the breath and the energy in our system, and to store and channel the subtle energy (prana – life energy) for higher purposes.

The word Hatha is composed of the words Ha and Tha, which mean sun and moon, respectively. This refers to the balance between the prana vayu (the positive vital air) and apana vayu (the negative vital air).

Prana (vital air) in the body of the individual is a part of the universal breath. The regulation of the harmonized breath helps the Yogi to regulate and steady the mind. Pranayama needs to be practiced by all serious Yoga practitioners. Advanced practices need to be done only by those already practicing a pure lifestyle, and it is recommended that you put yourself under the supervision of a teacher in a pure environment, like an ashram.

3 Proper Relaxation – Savasana

Relaxation techniques, such as Savasana, cool down the system like the radiator of a car. When the body and mind are constantly overworked, their efficiency diminishes. Relaxation is nature’s way of recharging the body. The state of our mind and the state of our body are intimately linked. If your muscles are relaxed, then your mind must be relaxed. If the mind is anxious, then the body suffers too.

3 Levels of Relaxation

We can say that there are three levels of relaxation: physical, mental and spiritual; there are also three levels of tension, or stress: physical stress, mental stress and spiritual stress. Relaxation is actually very scientific. Physical stress comes from poor eating habits, sedentary living, repetitive movements of the body, and poor posture. Modern life, especially in big cities, is full of stress as modern working and living conditions are full of pressure, and devoid of prana and relaxation.

Mental and emotional stress comes from a hectic lifestyle, highly demanding jobs, distractions of the mind, low vitality due to lack of prana, and negative emotions such as anger, hatred, jealousy, fear, and anxiety. The solution is to achieve the three levels of relaxation.

Physical Relaxation

Physical relaxation is achieved through the systematic practice of conscious relaxation (Savasana) and correct posture.can say that there are three levels of relaxation:

Mental Relaxation

Mental relaxation is achieved through correct breathing, concentration of the mind and positive thinking. A distracted mind is always anxious. A mind concentrated on a positive object is more relaxed and recharged.

Spiritual Relaxation

Spiritual relaxation is a deeper type of relaxation, when we become content, a detached witness of the body and mind. Through complete relaxation we live in the solid present, overcome our fears of death and of the future, and welcome life’s demands with strength and courage, able to guide our mind, control our desires and choose better priorities.

4 Proper Diet – Vegetarian

Correct nutrition and diet gives proper fuel for the body and the mind without creating toxins and digestive problems. Optimum utilization of food, air, water and sunlight is essential.

There is medical evidence that a balanced vegetarian diet is extremely healthy and provides everything the body needs. The Yogic vegetarian diet is sattvic (pure), and helps to calm the mind, and to reveal the spirit as well as nourish the body. The body needs food for two purposes: as fuel to supply energy, and as materials to repair body tissues. For repairing and building tissue, the body needs: 1. protein; 2. carbohydrates; 3. fats; 4. minerals.

These elements are found in larger proportions in vegetable tissue than in animal tissue. Nuts, peas, beans, soy bean products like tofu, and milk contain protein. Wheat, oats, rice and other grains are mainly carbohydrates. All protein foods and vegetable oils provide the fats, and the main supply of organic minerals and vitamins comes from fruit and vegetables.

A vegetarian diet is a natural diet, fresh and wholesome, full of fiber and alkaline in nature, energy producing, and easy to absorb and to eliminate.

Sattvic Diet

To maintain a sattvic diet, free from rajasic and tamasic influences, avoid stimulants and depressants such as caffeine, alcohol, cigarettes, drugs of all kinds, overly spicy food, onions, garlic, overcooked food, old food, frozen food, canned food, sodas and processed foods, as well as all meat.

Yogis advocate “ahimsa”, the principle of non-violence, non-injury and respect for life. Everything our body and mind needs for growth can be provided from the vegetable kingdom.

By avoiding eating animal flesh we nourish ourselves in a natural and healthy way.

The vegetarian diet helps in the performance of asanas as the body and the joints becomes more flexible. It is a wonderful way to prevent heart disease, arthritis, obesity, and a good remedy for many chronic diseases.nutrition and diet gives proper fuel for the body and the mind without creating toxins and digestive problems. Optimum utilization of food, air, water and sunlight is essential.

Gradual Change to Vegetarian Diet

Changing to a vegetarian diet can be gradual and life transforming. It consists not only in deciding to stop eating meat, but in learning a new way of life, by being conscious of how you nourish yourself.

It includes not only being aware of what you eat, but also how you eat. Yogis promote taking time to cook, and to eat consciously in a regular manner, with appropriate intervals between meals to allow the digestive fire to activate and digest the food.

Blessing meals is also encouraged to sanctify the act of eating and for offering thanks to the Creator.

Proper diet includes periodic fasting as well, to give a break to the digestive system, purify body and mind, and to make the mind more perceptive, more sattvic, and more conducive to concentration, contemplation and meditation.nutrition and diet gives proper fuel for the body and the mind without creating toxins and digestive problems. Optimum utilization of food, air, water and sunlight is essential. Gradual Change to Vegetarian diet

5 Positive Thinking and Meditation

Just as a driver of a car manages to bring himself to his destination without accidents and setbacks, so the yogi learns to manage his mind and emotions in order to keep him positive at all times. Positive thoughts are energizing and facilitate growth, while negative thoughts are draining and inhibit growth.

Only with a positive outlook about oneself can one can maintain a meditative life which will ultimately lead to intuitive knowledge and inner strength. Techniques, such as Savasana, cool down the system like the radiator of a car.

When the body and mind are constantly overworked, their efficiency diminishes. Relaxation is nature’s way of recharging the body. The state of our mind and the state of our body are intimately linked. If your muscles are relaxed, then your mind must be relaxed. If the mind is anxious, then the body suffers too.

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Restorative Yoga

RESTORATIVE YOGA POSES: A GUIDE TO DEEP RELAXATION AND PARASYMPATHETIC NERVOUS SYSTEM ACTIVATION

February 17, 2023

Restorative yoga is a great way to reduce stress, anxiety, and pain. It can also improve sleep quality, boost mood, and increase energy levels.

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When you think of yoga you probably think about a practice which aims to stretch and strengthen the body, usually through some active movement and stretching. You may be familiar with Hatha or Vinyasa styles of yoga which have certainly gained a lot of popularity. These are probably the most common types of yoga you’ll find in your local studio and also see depicted on TV and in the media. However, since you’ve found this blog post you might actually be aware that there are other types of yoga which take a different approach. Restorative Yoga is one such type of yoga that uses props to support the body in passive poses. This allows the body to fully relax and release tension. This is because Restorative Yoga Poses actually interact with the parasympathetic nervous symptom in a number of interesting and beneficial ways.

First, the slow, deep breathing that is practiced while in Restorative Yoga poses helps to activate the parasympathetic nervous system. The parasympathetic nervous system is responsible for the “rest and digest” response, which helps to slow the heart rate, lower blood pressure, and relax the muscles and slow, and the good news is deep breathing can help support all of these functions! Second, the supported poses in Restorative Yoga help to release tension from the body, and this is often a pretty common reason why people try Restorative Yoga, since we all seem to have a little extra tension in our bodies from time to time. Third, the calming environment in which Restorative Yoga is typically practiced can also help to promote relaxation and activate the parasympathetic nervous system. This is, of course, not unique to Restorative Yoga Poses as a similar calming environment is typical of most yoga and meditation practices, although many people find themselves more at home trying Restorative Yoga Poses than they would sitting upright and cross legged trying to “clear their mind”.

Research has shown that Restorative Yoga can have a number of positive effects on the parasympathetic nervous system, including:

Reducing stress and anxiety

Improving sleep quality

Reducing pain

Improving mood and well-being

Overall, Restorative Yoga is a great way to activate the parasympathetic nervous system and promote relaxation and well-being.

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Restorative Yoga is a great way to reduce stress, anxiety, and pain. It can also improve sleep quality, boost mood, and increase energy levels. If you’re looking to try it for yourself, we have a number of fantastic Restorative Yoga practices in our On Demand Video library. One such practice we can encourage you to check out would be our Nightly Nourish class, which is a Restorative Yoga practice you can try just before bed.

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Prenatal Yoga

6 Incredible Ways Prenatal Yoga Boosts Mum and Baby’s Health

January 1, 2023

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Pregnancy can be a wild ride for mothers-to-be. It is exciting, yet sometimes challenging. All the physical alterations and emotional ups and downs can be a lot to handle. Fortunately, there is a way to make pregnancy smoother with postnatal yoga in Singapore. This gentle form of exercise does wonders for both mums and their little ones, so keep reading if you’d like to find out why many mums-to-be are trying it out!

1. Reduces stress and anxiety

Motherhood is often a stressful time, but practising prenatal yoga can help expecting mums feel calmer and more relaxed. By concentrating on their body and breathing, pregnant women can reduce their tension levels and achieve a better sense of overall well-being. Moreover, prenatal yoga has been proven to lower cortisol levels (associated with stress) and enhance serotonin levels (allowing contentment). Thus, if you’re expecting right now and experiencing anxiety, we recommend giving prenatal yoga a shot!

2. Improves sleep quality

Sleep deprivation is quite common during pregnancy, but it doesn’t have to be this way! By using relaxation techniques and reducing stress with prenatal yoga, expectant mothers can get more restful nights of sleep. Additionally, certain poses may aid in relieving discomforts linked to pregnancy, like backache or restless leg syndrome, which are factors in preventing a good night’s sleep.

3. Increases flexibility and strength

One of the great things about prenatal yoga is that it strengthens muscles while increasing flexibility at the same time! Expecting mothers who practice stretching exercises or gentle movements will be able to free up tension in their muscles while gaining strength — particularly in the pelvic floor area, which prepares them for labour.

4. Prepares mum for labour

The process of giving birth can be overwhelming if you are not adequately prepared for it. With prenatal yoga, expectant mothers will become capable of dealing with pain more comfortably during labour through specific poses to build strength, flexibility, and stamina.

5. Promotes bonding with baby

Prenatal yoga also helps promote bonding between mums-to-be and their unborn babies. With gentle moves and breathing techniques practised together, a stronger connection is formed between mother and child before they meet face-to-face! Furthermore, the relaxation techniques used within this form of yoga provide an atmosphere that promotes peacefulness for both mother and baby.

6. Reduces the risk of gestational diabetes

Gestational diabetes is something that worries many expecting mums. However, it doesn’t have to stay that way! Prenatal yoga helps maintain healthy weight gain while improving insulin sensitivity — two conditions which lower the risk of gestational diabetes developing in pregnant mothers. It also reduces the probability of further complications, such as pre-eclampsia, occurring in them or their baby.

Conclusion

Prenatal yoga proves beneficial on multiple levels throughout pregnancy. It can help reduce fear and anxiety while also preparing mothers for labour and fostering bonding between mothers and their babies before they arrive in the world.

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