Monday, 26 August 2013

Yoga Etiquette: Mat Attack, Outside Voices, Yoga Rush...

Want to create the best possible environment for yourself in yoga class? We have some tips to share. Whether you're a first-time student or a yoga teacher, we hope you'll find something to appreciate in our video. 

Topics: Mat tapping, loud chatting in class, and latecomers. Part 1 - 3 video series. 
part 1:

part 2:

part 3:

source: yoga journal 

Sunday, 18 August 2013

essence of yoga asanas-feel!!!

A great many types of yoga, and they differ from each other not only modifications of poses, but also the philosophy.
The best 'expression' of asana is not how it appears from the outside, but energetically how it "feels" from the inside. An individual's very anatomy can prevent one from ever perfecting the outward expression of any given asana, Not so with the somatic energetic sensation or expression of an asana that feels right to the practitioner from the inside. The reason for asana is to open up the energy channels on the physical body, so that energy can circulate freely. This can be effectively accomplished for any given individual while still respecting anatomical variations and restrictions. Perfect asana as seen from the outside may indeed never be possible, but perfect Expression of the asana, while respecting and honoring one's individual physical body is indeed possible, and in fact, very achievable! 

Saturday, 17 August 2013



INTEGUMENTARY SYSTEM Components: skin, hair, nails, sweat glands Function: covers and protects body 

Specific features: 
- Protection against injury
- Sensory receptors in skin tell about the environment (touch, pressure, heat, cold, pain)
- Prevents drying out of cells
- Helps maintain body temperature (capillaries and sweat glands in skin)
- Sweat glands excrete water and some wastes
- Skin has Vitamin D precursor, which is converted to Vitamin D by sunlight

SKELETAL SYSTEM Components: bones, cartilage, ligaments Function: supports and protects body; muscles attached to bones; provides calcium storage; site of blood cell formation

Specific features:
- Supports body via bony framework
- Protects delicate vital organs (for their weight, bones are nearly as strong as steel)
- Bones are levers that transmit muscular forces; muscles are attached to bones by bands of connective tissue called tendons. When muscles contract, they pull on bones. Bones are held together at the joints by bands of connective tissue called ligaments.
- Marrow inside some bones produces blood cells (specifically inside flat bones: skull, ribs and breastbone)
- Bones serve as banks for storage and release of minerals like calcium and phosphorus

MUSCULAR SYSTEM Components: skeletal muscle, cardiac muscle, smooth muscle Function: moves parts of the skeleton, locomotion; pumps blood; aids movement of internal materials

Specific features:
- Muscle cells contract and become shorter and thicker; because muscle cells are long and narrow, they are called fibers
- Skeletal muscles are attached to bones; they are voluntary muscles, which make our bodies move. They are striped or striated in appearance.
- Cardiac muscle is found in the walls of the heart; it contacts involuntarily and is also striated.
- Smooth muscle is found in the walls of the digestive tract, uterus, blood vessels and other internal organs. The fibers are not striated and they are involuntary.

NERVOUS SYSTEM Components: nerves and sense organs, brain and spinal cord Function: receives stimuli from external and internal environments, conducts impulses and integrates activities of other systems

Specific features:
- Two divisions of the nervous system: central and peripheral
- Central nervous system consists of the brain and spinal cord
- Peripheral nervous system consists of the sense organs (eyes, ears, taste buds, olfactory receptors, touch receptors) and the nerves which connect the spinal cord with the rest of the body. These nerves are classified as either afferent (transmit information from the periphery to the spinal cord) or efferent (transmit information from the spinal cord to the periphery).
- Peripheral nervous system is subdivided into two divisions: somatic division (consists of receptors and nerves concerned with changes in the outside environment; the sense organs and afferent nerves) and the autonomic division (regulates the internal environment; primarily the sympathetic and parasympathetic systems of the efferent system of nerves).

ENDOCRINE SYSTEM Components: pituitary gland, adrenal gland, thyroid gland, hypothalamus gland, pineal gland, kidney, pancreas, ovaries, testes and other ductless glands (which are defined as tissues that secrete hormones that diffuse into the blood vessels) Function: regulates body chemistry and many body functions

Specific features:
- These glands are regulated by feedback control: information about hormone levels or their effect is fed back to the gland to regulate the hormone's release
- Endocrine activity is controlled by the hypothalamus gland (which is located in the brain). This gland links the nervous and endocrine systems. As a result of nervous stimuli, it secretes several releasing and inhibiting hormones that affect the activity of the other glands.

CIRCULATORY SYSTEM Components: heart, blood vessels, blood; lymph and lymph structures Function: transports materials from one part of the body to another; defends body against disease

Specific features:
- Consists of two subsystems: the cardiovascular system (includes the heart which pumps the blood through the blood vessels) and the lymphatic system (which helps to preserve fluid balance and protects the body against disease) -Transports nutrients from the digestive system to all parts of the body
-Transports oxygen from the lungs to all the cells of the body
- Transports carbon dioxide and other metabolic wastes from the cells to the excretory organs
- Transports hormones from the endocrine glands to the target tissues
- Helps maintain normal body temperature - Helps maintain fluid balance
- Protects the body against disease-causing organisms. The lymphocytes, which are a type of white blood cell, are formed in the lymph tissue: lymph glands, spleen, thymus, tonsils and lymphoid tissue in the gut. There are two types of lymphocytes: T lymphocytes (the mediators of cellular immunity; these cells destroy the invader) and B lymphocytes (the antibody-producing cells; humoral immunity).

RESPIRATORY SYSTEM Components: lungs and air passageways Function: exchanges gases between the blood and the external environment

Specific features:
- Respiration includes breathing, gas exchange between lungs and blood, transport of gases through the body by the blood, gas exchange between the blood and the cells and cellular respiration (the chemical reaction pathways by which chemical energy is obtained from food).

DIGESTIVE SYSTEM Components: mouth, esophagus, stomach, intestines, liver, pancreas Function: ingests and digests foods, absorbs them into the blood

Specific features:
- Salivary glands, liver and pancreas are not part of the digestive system but secrete digestive juices into it
- The digestive system involves four major processes:
1. Ingestion-taking food into the mouth, chewing and swallowing

2. Digestion-breakdown of food into smaller pieces (catalyzed by enzymes)
3. Absorption-transfer of digested food through the wall of the intestine and into the circulatory system
4. Elimination-removal of undigested and unabsorbed food from the body (in feces)

URINARY SYSTEM Components: kidney, bladder and associated ducts Function: excretes metabolic wastes; removes substances present in excess from the blood

Specific features:
- Urine is made by the kidneys; it's transported from the kidneys to the bladder by the ureters; the bladder stores the urine then the urine leaves the bladder and exits the body via the urethra.
- 95% of urine is water. Also present is urea, which is produced in the liver (urea is the excretion form of nitrogen waste).

REPRODUCTIVE SYSTEM Components: testes, ovaries and associated structures
Function: reproduction, which provides for continuation of the species.

Information from:  Shier, Butler, and Lewis: Human Anatomy and Physiology, 12th Ed + Anatomy in motion.

Thursday, 15 August 2013


Backward Bending Asanas!

Backbending poses are postures in which the spine is arched back, opening into the chest and across the abdomen. Backbends can feel especially unfamiliar and difficult – both physically and mentally. Facing these obstacles provides a yogi with great challenges and great rewards.

They are stimulating and extroverting. as they expand the chest and encourage inhalation, they are associated with the attitude of embracing life. They are also dynamic postures which move counter to gravity and 

therefore require strength and energy to perform. 

On a physical level, the backward bending asanas stretch the abdominal muscles and tone and strengthen the muscles controlling the spine, helping prevent slipped disc and other back conditions. The spinal nerves, which emerge from between the adjoining vertebrae, are also toned. This has beneficial
repercussions throughout the body since these nerves give energy to all the other nerves, organs and muscles in the body.

The spinal column is a 'stacked pile' of vertebrae and discs. Groups of muscles extend all along it, covering and supporting it from all sides. Maintenance of the spine in a straight and aligned position, despite all movement, depends totally on the balanced, supportive contraction and tone of the muscles. The muscles themselves are controlled unconsciously through posture.

The practice of backward bending asanas can correct postural defects and neuromuscular imbalances of the vertebral column. As with all asanas it is important to perform these practices with proper control and synchronisation of the breath so that the whole group of muscles is uniformly contracted.

Impure blood has a tendency to accumulate in the back region where circulation tends to be sluggish due to continuous maintenance of an upright position. These asanas help to circulate, purify and enrich the blood in this region.

Backward bending asanas create a negative pressure in the abdomen and pelvis, helping neuro-circulatory toning of all the related organs. They also massage the abdomen and pelvic organs by stretching the muscles in this area, especially the rectus abdomini.

They are very stimulating and extroverting! so do it n feel it!!!

Tuesday, 13 August 2013

Upside-Down....Inverted Asanas!

Inverted postures are those poses in which the head is lower than the heart, the reverse of our usual upright orientation. Some examples of inverted poses are: Downward-facing Dog, Standing Forward Fold, Prasarita Padottanasana, Dolphin, Shoulder Stand, Headstand, and Legs-up-the-wall Pose.

Inverted asanas reverse the action of gravity on the body; instead of everything being pulled towards the feet, the orientation shifts towards the head. Similarly, on the emotional and psychic levels, inverted asanas turn everything upside down, throwing a new light on old patterns of behaviour and being.

Generally, these practices improve health, reduce anxiety and stress, and increase self-confidence. They also increase mental power, concentration and the capacity to sustain large workloads without strain.

Inverted asanas encourage a rich supply of blood to flow to the brain, nourishing the neurones and flushing out toxins. Blood and lymph, accumulated in the lower limbs and abdomen, are drained back to the heart, then circulated to the lungs, purified and re-circulated to all parts of the body. This process nourishes the cells of the whole human organism. The enriched blood flow also allows the pituitary gland to operate
more efficiently, tuning the entire endocrine system. This has a positive effect on the metabolic processes and even on ways of thinking.

While the body is in an inverted asana, the breath becomes slow and deep, maximising the exchange of carbon dioxide and oxygen, and generally encouraging correct respiration. In addition, the abdominal organs: the liver, spleen, stomach, kidneys and pancreas, receive a powerful massage, helping them to perform their functions more efficiently.

Traditionally, inverted asanas are used to sublimate and transform sexual energy into spiritual energy. The aim of the practices, in this context, is to stimulate the chakras, open sushumna nadi and unleash kundalini to bring about psychic awakening. While it is unlikely that kundalini will be raised through practice of these asanas alone, inverted postures undoubtedly improve the quality of meditation and concentration,
refining the consciousness and enabling it to enter unexplored levels of the mind.

Twist in the Asanas!...very useful!!

                                     Yoga Twists Benefit Detoxification

Twisting poses are good for 'detox', massages internal organs, balancing the bi-polar energy, good pranic flow...

Twisting poses are the postures in which we rotate the torso along the vertical of the spine. Moving in this way has many benefits, both physical and non-physical. Twisting postures can be gentle & restorative, deep & invigorating, or anywhere in between. Regardless, all twists have a great deal to teach us about our bodies, our breath, and our unconscious preferences and should be included as a part of every practice.

The twist imposed on the spine and the whole trunk exercises the muscles, makes the spinal column
more flexible and stimulates the spinal nerves. It also has a strong influence on the abdominal muscles, alternately stretching and compressing them as the body twists from one direction to the other. Beginners must be careful not to twist the trunk more than flexibility will allow. 

Most of the spinal twist asanas enhance the pranic flow in the samana region, around the navel. This nourishes organs such as the pancreas, kidneys, stomach, small intestines, liver and gall bladder, relieves associated disorders and rejuvenates the tissues generally. The samana region is also related to
manipura chakra, a plexus of major nadis or pranic channels, supplying the whole body. These asanas, therefore, have a strong effect on total health and vitality. On the emotional and psychic levels, controlled twisting represents a means of managing the knots and problems of life. For many people, life seems complicated and their problems appear too difficult to solve. These asanas give an insight and inspire a systematic approach to untying the tangled knots of life.

Sunday, 11 August 2013

surya namaskar / sun salutation!!!

Its a great flow workout connecting the mind-body-breath!

Surya namaskara is a complete sadhana, spiritual practice,in itself for it includes asana, pranayama, mantra and meditation techniques. It is an excellent group of asanas with which to start yoga practice. Surya namaskara has a direct vitalising effect on the solar energy of the body which flows through pingala nadi. Regular practice of surya namaskara regulates pingala nadi, whether it is under-active or overactive.
Regulation of pingala nadi leads to a balanced energy system at both mental and physical levels. 

Surya namaskara is composed of three elements: form, energy and rhythm. The twelve asanas are the physical matrix around which the form of the practice is woven. These asanas generate prana, the subtle energy which activates the psychic body. Their performance, in a steady, rhythmic sequence,
reflects the rhythms of the universe; the twenty-four hours of the day, the twelve zodiac phases of the year and the biorhythms of the body. The application of this form and rhythm to the body/mind complex generates the transforming force which produces a fuller and more dynamic life.

Saturday, 10 August 2013

Yoga Bandhas!....really interesting n my favorite:))

Bandha' (bond, arrest) is a term for the "neuro-muscular lock" / "body locks" in Hatha Yoga. Its a very powerful technique and can be applied in a specific asana, pranayama, mudras or in combination of yoga-asanas, pranayama, mudras and other elements of yoga practice / mind-body work.
 Specific bandhas are:
  • Mula Bandha / "root lock", (Exhale fully + contraction of the perineum).
Mula Bandha
Technique: A posture where the body from the anus to the navel is contracted and lifted up and towards the spine.This is qualified in that the actual muscle contracted is not the sphincter muscle nor the muscle which cessates urination, but the muscle equidistant between the two.
The root referred to here is the root of the spine, the pelvic floor or, more precisely, the centre of the pelvic floor, the perineum. The perineum is the muscular body between the anus and the genitals. By slightly contracting the pubo-coccygeal (PC) muscle, which goes from the pubic bone to the tail bone (coccyx), we create an energetic seal that locks prana into the body and so prevents it from leaking out at the base of the spine. Mula Bandha is said to move prana into the central channel, called sushumna, which is the subtle equivalent of the spine. 

Mūla Bandha is the principal, key and primary Bandha of the Yogic traditions. Mūla Bandha is endemic to all safe, grounded workings of bodymind disciplines. This Bandha in and of itself conditions the Muladhara Chakra, simultaneously keening, rooting and engaging the systemic plethora of processes that constitute bodymind and with diligence resolving them in discipline and accord. Mūla Bandha should be held as a restraint only after kumbhaka, which in this instance is where the breath is expressed in its entirety and held outside the body.

  • Uddiyana bandha / "abdomen lock", (Exhale fully +contraction of the abdomen into the rib cage).

 Is the abdominal bandha described and employed in hatha yoga. It involves, after having exhaled all the air out, pulling the abdomen under the rib cage by taking a false inhale while holding the breath and then release the abdomen after a pause. The process is repeated many times before letting the air into the lungs, resuming normal breath.

  • Jalandhara Bandha / "chin lock", (Inhale fully + tucking the chin close to the chest).
Jalandhara Bandha

It is performed by extending the neck and elevating the sternum before dropping the head so that the chin may rest on the chest. Meanwhile the tongue pushes up against the palate in the mouth.

  • Maha Bandha, combining all three of the above bandhas with either full Exhalation / Inhalation.
Maha in Sanskrit means great, and Maha Bandha is the combination of all three aforementioned bandhas. Maha Bandha gives the benefits of all three bandhas and regulates the entire endocrine system. 

Friday, 9 August 2013

йоги! cont...

Основным текстом школы йоги являются «Йога-сутры» Патанджали, который составитель философии йоги. Йога Патанджали известна как раджа-йога, или йога управления умом. Патанджали даёт определение слова йога во второй сутре, которая является ключевой сутрой всего текста:
योग: चित्त-वृत्ति निरोध:

yogaś citta-vṛtti-nirodhaḥ 
Йога — обуздание волнений, присущих уму.
— «Йога-сутры» 1.2

«Йога-сутры» Патанджали также выступили основой для системы аштанга-йоги («восьмиступенчатой йоги»), определение которой даётся в 29-й сутре 2-й книги. Аштанга-йога является основной отличительной чертой практически всех современных вариаций раджа-йоги. Восемь ступеней, или уровней аштанга-йоги:

Яма — принципы взаимодействия с внешней средой
Нияма — принципы взаимодействия с внутренней средой
Асана — объединение ума и тела посредством физической деятельности
Пранаяма — контроль над праной («жизненной энергией») посредством особых дыхательных практик
Пратьяхара — отвлечение чувств от контакта с их объектами
Дхарана — целенаправленная сосредоточенность ума
Дхьяна — медитация (внутренняя деятельность, которая постепенно приводит к самадхи)
Самадхи — умиротворённое сверхсознательное состояние блаженного осознания своей истинной природы

Иногда их делят на четыре низшие и четыре высшие ступени, из которых низшие сопоставляют с хатха-йогой, в то время как высшие ступени принадлежат специфически к раджа-йоге. Одновременная практика трёх высших ступеней называется самьяма.

Thursday, 8 August 2013


Йо́га (дев. योग) — понятие в индийской культуре, в широком смысле означающее совокупность различных духовных, психических и физических практик, разрабатываемых в разных направлениях индуизма и буддизма и нацеленных на управление психическими и физиологическими функциями организма с целью достижения индивидуумом возвышенного духовного и психического состояния.
В более узком смысле, йога — это одна из шести ортодоксальных школ (даршан) философии индуизма. Исходная цель йоги — изменение онтологического статуса человека в мире.

очень много видов йоги, и они отличаются друг от друга не только изменения поз, но и философией. Некоторые твердо верят в чудеса статических поз, другие не могут ждать, чтобы избежать божественного энергии, а некоторые после школы учат санскрит, чтобы найти откровение в древних текстах . Итак что класс идти, решать вам!

Thursday, 1 August 2013

Upper body Stretch!

Shoulder Flexor Stretch

Shoulder Flexor, back view

Shoulder Flexor and Depressor Stretch

Shoulder Extensor, Adductor and Retractor Stretch

Shoulder Extensor, Protractor and Elevator Stretch

Shoulder Adductor, Elevator and Protractor Stretch

One-Arm Shoulder Flexor Stretch

Shoulder Adductor and Extensor Stretch

Shoulder Flexor Depressor Retractor Stretch

Shoulder, Back and Chest Muscle Movements