UNDERSTANDING YOGA – PART 3

The Practice

Now, having had some insight into the background of Yoga, let us begin our first practice. But first, some important disclaimers:

I presume that you are not pregnant and have no physical issues that would prevent you from exercising. If you are in doubt, please check with your doctor.

ONLINE VS REAL LIFE

Also, it is important to note that nothing can replace a real-life, regular teacher, who knows you and your body, your needs and ideally your Ayurvedic constitution. This is a purely online course, that is designed to help you build a home practice and learn some important philosophies that will enable you to really understand what yoga actually is and why you are doing it.

I still recommend you to – at least every now and then – find a teacher, who will be able to help you on a much more personal level. Should it not be possible to you to find one, please let me know and we can arrange an online one on one session at a discounted price.

MENSTRUATION

Should you be menstruating at the moment, it is up to your own judgement wether you would like to practice or not.

Generally it is recommended, when menstruating, to exercise only gently and not use a lot of core strength exercises (this area wants to relax and let go at that time), don’t do deep twists (put too much pressure on the abdomen), no long held inversions (as this reverses the natural flow). Also, body heat is usually increased during menstruation, so cooling and calming practices are generally more balancing than dynamic, more heating practices. Menstruation is a cleansing of the body-mind organism. During menstruation, we clear out the old to make space for the new. This process requires a lot of energy, which we don’t want to use on too much effort in our yoga practice.

However the most important rule is to LISTEN TO YOUR OWN BODY.

PREPARATION

Now, it is time to prepare yourself for a regular practice. You will need:

  • a quiet, clean space that fits a yoga mat
  • about half an hour to an hour of undisturbed time (ideally in the morning if you can arrange it. If not, any other time is also good, provided you haven’t eaten at least 2 hours before and that you take sufficient rest afterward.)
  • a yoga mat (ideally, but not necessary! A mat helps with slippery hands, however yoga is an ancient practice that existed a long time before the invention of rubber mats. if you don’t have one, simply use a towel for this purpose. If you do want to buy one, I will add some recommendations below).
  • Optional candles, flowers, images or other items that will create a calming, peaceful and inspiring atmosphere and a protected, sacred space for you in which you feel good.
  • Optional – very gentle and soothing music in the background, if that helps you to relax your mind.

The idea is to create a safe, calming and sacred space that contains YOU. You, as in, the true, authentic YOU. So that you can be as you are, in the moment. So that you can be with your body, as it is, without judgment or expectations.

Ideally, create a space that remains sacred and is only used for yoga, meditation or similar practices. If you don’t have that option, the ceremonial cleaning and cleansing of your designated area, the rolling out of the mat and the lighting of the candles will in itself create that space.

THESE PRACTICE VIDEOS ARE BUILDING UP. EACH ONE CONTAINS A LITTLE BIT MORE THAN THE LAST. PLEASE CHOOSE THE VIDEOS AS YOU SEE FIT BUT DON’T SUBSTITUTE THEM FOR AN ACTUAL TEACHER. 

If you would like to have my personal guidance on this then let me know. As always – course students will get a 20% discount on any private session with me.  

This first session is about getting familiar with the breath, becoming conscious of the body and also preparing the body for the asanas that will come. We will build strength and mindfulness and train our awareness to be present. We also train ourselves to listen to our body.

Throughout the practice, please be aware of all of your sensations, be completely in your body-feeling. Notice any sensation at all, even the most subtle ones. This is important. It trains you to connect with your body as an intelligent organism. It will befriend you and your body, increasing self-respect and confidence over time. With practice, you will soon notice subtle changes, messages your body is giving you.

No matter where you are physically, whether you have injuries or sickness, are overweight or consider yourself particularly “stiff”, begin by lying on the mat and simply breathe.

For the rest, do what you can. If you have bad knees, place a cushion or blanket under them when you are kneeling. If you don’t feel strong, bend your elbows only a tiny amount, until you build up strength.

Adapt the practice to who YOU are, in this moment in time.

But do the practice.

If you find it hard to relax, try gentle, soothing background music. I especially like healing frequency music without a particular rhythm (there is plenty of choice on Spotify). 

And most of all… ENJOY!

ASANA:

A 9 - WEEK BUILD UP TO AN ASHTANGA PRACTICE

There are many styles of Yoga and they are all great – each in its own right, with their own intention. And this is what it is all about after all all your intention. The Ashtanga primary series has been called yoga therapy (Yoga Cikitsa) for a good reason. Its intention is based on Ayurvedic principles:

  1. To activate metabolic action and clear metabolic pathways from toxins
  2. To activate and balance energy flow through the nadir and chakras
  3. To balance the health of the fascial meridians and activate lymph flow 
  4. To nourish all organ systems
  5. To activate the parasympathetic nervous system and strengthen the vagus response
  6. to balance hormones

It is of course important to adapt the practice to individual needs. I am not a fan of following the series in a rigid way – rather use the series as a scaffold that you can change and fill out or adapt in whatever way you please. Just use the following as a guiding formular:

  1. Surya Namaskara to activate heat and begin a slight sweat
  2. Fundamental asanas that activate all main fascial meridians 
  3. Add something for balance
  4. Add whatever asanas you personally need or feel drawn to intuitively 
  5. Add a heart opener or backbend
  6. Finish with inversions which you can hold longer
  7. Sit and breathe for some time
  8. Savasana

I will add some modified Ashtanga Practice in the end for you. 

But for now – enjoy!

Once these postures are familiar and feel easy then you can – if you wish – move on to longer practices. Here are some modified Practices of varying length and intensity. All of them are for experienced practitioners only. 

The following three videos more or less follow the traditional sequencing of the primary series – only in varying length. Again please practice with caution – they are not meant for beginners. 

PRANAYAMA - THE BREATH OF LIFE

As we practice Asana, we automatically also practice to slowly and deeply breathe. We should be comfortable with a deep diaphragmatic breathing and the Ujjay method described in the practice videos.

Then, we can further our pranayama practice to do some seated breath work. Among all of the traditional Pranayama practices I find these two the most commonly useful (next to ujjayy):


YOGA NIDRA - A DEEP RELAXATION PRACTICE

Yoga Nidra is a very effective and important practice of “Pratyahara” and a wonderful way to let go and learn to trust in life. 

Please listen to the Audio talk “Creation and Yoga Nidra”, then, when you have a quiet moment, do the kosha meditation. 

To finish our practice part, I would like to invite you to lie down for a delicious Yoga Nidra practice (Yogic Sleep). 

Here, you will systematically relax the body, breath and mind. Then you can use a San Kalpa (a kind of an affirmation) almost like in a self-hypnosis – if you wish. 

Please enjoy the practice and feel free to contact me with any questions you may have. 

Thank you for joining!