Viniyoga: breathing and movement

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Viniyoga is a unique approach to yoga that adapts several aspects of the practice to each individual and stimulates the link between breath and movement.

“Viniyoga is hatha yoga, that is, the yoga of postures and breathing. And Viniyoga means ‘Yoga adapts to the person, not the person to Yoga’. It is a therapeutic style, as the sequences and postures are not ‘one size fits all’, but personalised”, explains Rachel Rose, instructor of Mind & Body disciplines at SHA Wellness Clinic.

If yoga is perfect for any health programme, here we are talking about a system with a very clear teaching method in which postures and breathing are developed progressively. It is the embodiment of the teachings of the yogi Tirumalai Krishnamacharya, considered the father of modern Yoga.

Gentle and slow, deep and meditative

“The careful attention to the link between breath and movement is what makes Viniyoga unique. It is gentle and slow, yet deep and meditative. It benefits both young and old, precisely because of its ability to adapt to the abilities and needs of the student”, stresses Rachel Rose.

Personalised treatment is the basis of an optimal health plan. And with Viniyoga, which is synonymous with health, something similar happens: in the individualised sessions, the teacher assesses the student and designs a plan specifically adapted to that individual so that maximum possible benefits are gained.

The asanas (postures) are the same as those found in any other style of Yoga, but with one important caveat: they are performed differently.

Thus, the postures are not entered directly, but progressively. It is important to warm up the muscles with repetitive movements and then enter and hold the posture. The sequences are also different depending on the assessment and the objectives to be worked on during the session.

As mentioned, another of the most interesting and distinctive features of Viniyoga is the breathing. The breathing changes with each movement during the sessions, coordinating inhalation and exhalation in harmony with the moves. There are several repetitions of the same movement, coordinating breathing and warming up muscles, before entering the posture and holding it.

A type of yoga that is pure SHA

The benefits of Viniyoga are extraordinary. “It is a discipline that significantly enhances mental and emotional stability. It leaves the student feeling very calm, alert and relaxed”, says Rachel Rose.

Every Viniyoga session involves a meditation in movement and its approach to asana is never painful. Viniyoga is also flexible in terms of personal practice.

“We find it best to do short, but consistent sessions. That makes a difference with other types that often insist on 90-minute sessions, a length of time that is difficult for many people to sustain”, says the SHA Wellness Clinic expert.

Another of the major benefits of Viniyoga is that it makes no distinctions: it is suitable for everyone because it adapts to the needs and abilities of the student.

“The way it fits into the student’s life—the postures themselves, the length of time and time of day, the inclusion of pranayama and meditation—makes Viniyoga a part of everyday life. Without needing to ‘be a yogi’, we can practice yoga and reap its benefits”, says Rachel Rose.

Viniyoga fits SHA’s raison d’être like a glove. In the Mind & Body department, we find that the vast majority of our guests know how to take care of themselves and already have fitness programmes in place, but at the same time they often suffer from stress, insomnia and anxiety, as well as jet lag due to frequent travel.

This variant of yoga helps these guests feel more relaxed, engage in meditation and settle into conscious breathing. It is an excellent ‘first contact’ with Yoga and meditation.

“It allows us to create short sequences for guests who want to continue the practice at home. As many guests repeat a few times a year, we can follow up from one visit to the next to encourages further practice”, concludes Rachel Rose.

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22 Day 200Hr Traditional Kundalini Tantra Yoga TTC in Goa

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Discover the inner yoga of ancient India, the yoga of awareness and presence, and the secret of absolute freedom! Mukta Tantra Yoga is the traditional Tantra yoga of Kundalini, Tantric asanas and chakras, mantras, meditations, philosophy, Tantric breath, sounds, vibrations, and elements.

Our location in Agonda, South Goa is just 200m walk from the beach, surrounded by nature, coconut trees and lulled by the sound of waves. Onsite, you will find private rooms with attached bathrooms, and our open roof top yogashala with amazing nature and sea view.

Note that there are no sexual activities in our courses as it is based on Indian Traditional Tantra Yoga and not on new-age Western Tantra.

Mukta Tantra Yoga is not Hatha Yoga or Neo Western Tantra or Western Kundalini Yoga. Historically, it is the only philosophy in the world that is not male chauvinistic and doesn’t discriminate between any nationality, class, color, gender, sexuality and religion.

It has evolved very differently in a non-dualistic environment and passed orally from generation to generation in a practical way.

Mukta Tantra Yoga is a golden secret key to absolute freedom. It is the Essence of all Asiatic Mysticism. It is inspired by Traditional Kundalini Tantra Yoga and Kashmir Shaivism (also called Himalayan Tantra, Agama, Trika, etc.) and by Mukta’s Father and various Mystics as well as Mukta’s life experiences.

Therefore this type of yoga cannot be found through self-claimed scholars or their books and it is not a commodity that you can buy. It is a heart-to-heart connection and a direct perspective of a free mind.

Following Tantra is not a goal, rather understanding oneself is being Tantric. Tantra is a signboard to rightly understand oneself. In this way, the awakening of true intelligence can manifest itself.

‘Mukta‘ means ‘free’ or liberated. ‘Tantra‘ is a science to crack the code of our true nature (pure consciousness, bliss, or freedom) which is eternal and always free from body, mind, and feelings. There is no goal to achieve but rather experiencing the true bliss of life which is already there.

Latest News: All travelers, vaccinated and non-vaccinated, are now allowed to enter India, under the provision of Tourist visas and e-Tourist visas (or another visa).

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Sivananda Yoga & the Divine Grace Ashram

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Yoga offered by the Divine Grace Ashram

We are grateful and honored to share the blessings of Swami Sankarananda and the Divine Grace Ashram – now an integral part of ChocolaTree’s grander vision. Together, we now offer weekly co-sponsored events including, Sivananda Yoga classes around the valley, yearly larger “Holyday” celebrations, and seasonal gatherings like our Christmas sold out feast, or our ongoing Soup for the Soul Wednesdays in the lounge, at ChocolaTree.

What we practice is Sivananda Yoga, a classical and holistic healing system, which stretches and tones the entire body. Sivananda Yoga helps both body and mind gain and maintain a natural healthy state. The practice emphasizes proper exercise, relaxation and breathing – each ninety-minute Asana practice begins with breath work and closes with a full body and mind relaxation.

Yoga, simply put, means union. Union of the individual with the supreme, or union of one’s body, mind, and spirit so that our actions, our words, and our thoughts are in alignment. Yoga is not a religion but a spiritual practice that can be incorporated into one’s daily life no matter what religion you follow, whether it is Christianity, Buddhism, Islam, Hinduism, or Atheist.

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The teachings of Yoga go far beyond simply physical exercise or stretches. Even the Asana part of Yoga, which is not purely physical, has mental and spiritual benefits.

By closely observing the lifestyles and needs of people in our modern world, Swami Vishnudevananda synthesized the ancient wisdom of Yoga into 5 basic principles, which can easily be incorporated into your own pattern of living, to provide a long, healthy and happy life.

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The five points of Yoga are:

Proper Exercise – Asanas

Proper Breathing – pranayama

Proper Relaxation – Savasana

Proper Diet – Vegetarian

Positive Thinking and Meditation – Vedanta and Dhyana

The Body is a vehicle for the soul, and has specific requirements, which must be fulfilled for it to function smoothly and supply the optimum mileage.

Proper Exercises act as a lubrication mechanism for the joints, muscles, ligaments, tendons and other parts of the body by increasing circulation and flexibility. Yogic exercises are in fact called asanas, or steady pose; when done correctly, influence and positively energize all the systems of the body. 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. 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. The body and mind are put in alignment or in harmony. Yogic asanas prepare the body and mind to be strong for further practice of concentration and meditation.

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Proper Breathing: Yoga emphasizes breathing using the diaphragm. Increase the intake of oxygen though deep inhalation and release the toxins appropriately through our deep exhalation. Breathing techniques (pranayama) are devised to further purify the nadis, balance the breath and the energy in our system, and to store and channel the subtle energy (prana) for higher purposes. Balance the regulation of the harmonized breath helps the Yogi to regulate and steady the mind.

Proper Relaxation techniques such as Savasana cool down the system. Our hectic modern and fast lifestyle brings about physical, mental and spiritual stress. Stress comes from our difficulty to adapt to new challenges, and our lack of vital energy (prana) to cope with demands. Physical relaxation removes tension and allow the flow of prana, mental relaxation keeps the mind focused on neutral and uplifting objects like the sound of the breath or the mantra OM and from withdrawing the mind from sensual stimulations. Spiritual relaxation comes when we connect with our Inner Self and become a detached witness to the body and mind. Retiring the body. 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, jealously, fear and anxiety. Physical relaxation, mental relaxation, spiritual relaxation is a deeper type of relaxation, when we become contact, a detached witness of the body and mind.

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These 9 Restorative Yoga Poses Will Give You the Relief You’re Craving

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If you prefer fast-paced dynamic workouts such as HIIT, rowing, and power yoga, you may see exercise as an opportunity to break a sweat and bring your heart rate up. And while there’s nothing wrong with those motivations, sometimes your body needs something a bit calmer and gentler to quite literally ground you back down to earth. You may want to consider restorative yoga, a perfect option for balancing out your workout routine while also helping alleviate stress. Read on for some of the best restorative yoga poses to try.

What Is Restorative Yoga?

When you think of yoga, you might imagine pushing back into Downward-Facing Dog (Adho Mukha Svanasana), flowing through Sun Salutations (Surya Namaskars), or going upside down into a Handstand (Adho Mukha Vrksasana). Unlike these more active postures and sequences, restorative yoga allows you to simply let go and melt into your mat.

“Restorative yoga differs from other types of yoga in that it is completely passive and supported,” says Peloton instructor Anna Greenberg. “There’s no effort from the practitioner at all to hold themselves up in any of the postures.”

Restorative Yoga vs. Yin Yoga: Key Differences

Be careful not to conflate restorative yoga with Yin Yoga. While both of these practices involve slowing down and maintaining longer holds than you’d find in other yoga classes, they’re far from interchangeable. Yin Yoga requires more effort and action—and can feel intense. “In Yin Yoga, you hold deep stretches that work on stretching the connective tissue for long periods of time, which can be very sensational,” Anna says.

Restorative yoga, on the other hand, facilitates a sense of surrender and release. “In restorative yoga, we’re not looking for intensity or deep stretches,” she says. “We’re looking for total support so that our nervous system can relax and we can tap into our parasympathetic nervous system (the rest-and-digest state).”

Restorative yoga can be the perfect antidote to stress. A 2023 study published in the Journal of Education and Health Promotion found that participants who completed a 45-minute restorative yoga session once a week over a six-week period demonstrated improvements on 13 out of 14 markers of well-being. Of these markers, participants had the most notable increases in feeling more relaxed and thinking more clearly. It’s not a surprise when you consider the roots of restorative yoga.

“One of the biggest benefits of restorative yoga is that it takes us back to that internal rest-and-digest state where we truly restore ourselves from the inside out,” Anna says. “We’re able to process experiences, to truly relax, and to fill up our own cup.”

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