Deeper Yoga WORKSHOP 1
Review: What is Yoga?
v Union-ofthethebody,breath&mind>unionwiththeuniverse
v Themovementofenergy/prana
v Whathappenswhenthisisachieved-connection
v Howdoweachievethis?Throughtheprogressionthroughthe8
limbs
Review - 8 limbs of Yoga
Yamas:Ahimsa,Satya,Asteya,Aparigraha,Brahmacharya
Niyama:Tapas,Santosha,Saucha,Svadhyaya,IshvaraPranidhana
Asana–Yogapostures(Canbetaughtindifferentways–iyengar,hathavinyasa,poweryoga).
Pranayama–Breathcontrol,controllingthevitalenergy
*Pratyahara–Withdrawalofthesenses(stage1ofmeditation)
*Dharana–Connectionwithanobject(stage2ofmeditation)
*Dhyana–Sustainedconcentration(stage3ofmeditation)
Samadhi–Enlightenment/completeunion
Patanjali’s Yoga Sutra’s WrittenbyPatanjaliover2000yearsago
196verses
• Chapter1-DefinesYogaandtheactivitiesofthemind• Chapter2-Describesthepracticesusedtotransformthemind• Chapter3-Describewhatcanbeachievedviatheprogressionthroughthepractices(Dharana,Dhyana,Samadhi).
• Chapter4–Liberation,thepossibilitieswhicharepossibleforapersonwithahighlyrefinedmindJFREEDOMJ
4Chapters:
Sutra 1.2
yogachittavrittinirodha Chitta:mind;therepositoryofthoughts,perception,andcognition;theinstrumentthatconsciousnessusestoexploreitsownmanifestation;theleaderofthesenses;theseatofthespirit.
Vṛtti:movement.
Nirodha=ni+rodha Nicompletely;ineveryrespect;fromeverydirection.
Rodhaconfining;restraining;disciplining;notallowingtoroamaimlessly.
Sutra 2.1
tapasvadhyayesvarapranidhananikriyayogah Tapas=discipline Svadhyaya=selfstudy IsvaraPrandiana=surrendertoahigherpower
Suchpracticeswillbecertaintoremovetheobstaclestoclearperception
Sutra 2.46
sthirasukhamasanam Sthira=strength/steadiness Sukha=softness/relaxation Asanam=posture
Asanamustcontainabalancebetweenthequalitiesofsthira&sukha-Alertnesswithouttensionandrelaxationwithoutdullness.
Sutra 2.3
avidyasmitaragadvesabhiniveshakleshav Theobstaclestoachievingyogaareknownasthekleshasv Ignorance/Avidyav Ego/Asmita
v Attachment/Ragav Aversion/Dvesav Fear/Abinivesha
Lets Practice! ReflectonKleshas’Meditation-Visualization(thirdeye)-Listeningtosounds(outside)-MoonSalute
Workshop 2: Developing a Personal Practice v Frequency?Amountoftime?TimeofDay?Place?Postures?
v Groupclasses?v Stage1:Stillingthemind:v Pratyahara–Withdrawalofsensesv Dharana–connectionwithanobjectv Dhyana–sustainedconcentration
v Stage2:SelfInquiry-Reflectondistractions(TheKleshas):Keepameditationjournal,reviewmonthly.
v Stage3:SelfTransformation-Actonthingsthatcontinuallypresentthemselves
Lets Practice!
v Createanintentionv Figure8circlesthroughfeetv Squatwithfigure8withhandsv Lateralstretchrightsidev Squatwithfigure8withhandsv Lateralstretchleftsidev Squatwithfigure8withhandsv Twisttotherightv Squatwithfigure8withhandsv Twisttotheleft
v Squatwithfigure8withhandsv Warrior1withfigure8v Squatwithfigure8withhandsv Warrior1withfigure8v Palmstogetherv Savasanav Pranayama:3partbreath(Inhale-bellyrising,middlechest,upperchest–exhale-upperchest,middlechest,belly
v Meditation:A–legs,U–body,M–Head
The Bandas v Advancedyogaasanarequirestheactivationonspecificmusclegroupsinordertocreatestability.Thesearedescribedasthebandhas.
v Bodylocksv Shouldnotbepracticeduntilthepractitionerhasathoroughpracticeofbreathawareness.
v OncethepractitionerhasdevelopedDirgha(exteneded)&Suksma(subtle)overalongperiodoftimethepractitionerisreadytointroducetheBandhas,firstinasana,theninpranayama.
v TheBandhascanbeusedseparatelyorallusedtogetherwhichisreferredtoasMahaBandha.
JALANDHARA BANDHA TheCHINLOCK Activatedduringtheretentionaftertheinhalationbydroppingtheheadslightlysothatthechinistuckedclosetothechest Focus:VishuddiChakra
JALANDHARA BANDHA ContraindicationsandCautions: Approachthepracticeofallbandhasandbodymudrascautiously,especiallywithoutthedirectguidanceofanexperiencedteacher.
Avoidthisbandhaifyouhaveaneckinjury
Uddiyana Bandha ◦ ABDOMINALLOCK◦ DevelopsfromJalandharaBandha◦ Activatedonretentionafterfullexhalation,practitionerpullabdomenundertheribcagebytakingfalseinhalewhileholdingthebreathandthenreleasingtheabdomenafterapause.
◦ FOCUS:Manipurachakra
Uddiyana Banda / Transverse Abdominis Activation
v Inthebodythereare4layersofabdominalmuscles,TransverseAbdominisinthemostinnerlayer.Activationofthismuscleisessentialwhenpracticingadvancedasana.
v Internalobliquesv Externalobliquesv Rectusabdominis
UDDIYANA BANDHA ContraindicationsandCautions:StomachorintestinalulcersHerniaHighbloodpressureHeartdiseaseGlaucomaMenstruationPregnancy
MULA BANDHA
◦ TheROOTLOCK◦ Coccyxtonavel◦ Contractedandliftedupwardstowardsthespine◦ Buildsfrompelvicfloorstability◦ Thismovespranatowardthecentralchannel:SUSHUMANADI◦ Focus:Mooladhara
Mula Banda / Pelvic Floor Stability ThePelvicFloorismadeupby:• LevatorAni(3musclesveryclosetooneanother)
• Puborectalis>encirclestherectum
• Pubococcygeus• Iliococcgeus
HOW TO PRACTICE THE BANDHAS TraditionalBandhaTechnique:1. Inhale:Lengthenupthroughthespine.2. Holdthebreath:Displacetheheadslightlybackwardandlowerthechin(engageJALANHARABANDHA).3. Exhale:Graduallycontracttheabdomeninfromthepubicbonetosternum.
4. Duringthesuspensionphase–Keepretracting/contractingthebellyinandup(UDDIYANABANDHA).5. Whilestillholdingthebreathout(stillinsuspensionphase):Engageandliftthepelvicfloormusclesand
maintainthiscontractionforthedurationofthepractice(MULABANDHA).
6. OnthenextinhalationreleaseJANLANDHARABANDHAandUDDIYANABANDHAandthecontinuewiththesamecycleasabove.
7. Repeat5cycles