YOGA & MEDITATION

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Yoga, an ancient practice and meditation, has become increasingly popular in today's busy society. For many people, yoga provides a retreat from their chaotic and busy lives. This is true whether you're practicing downward facing dog posture on a mat in your bedroom, in an ashram in India or even in New York City's Times Square. Yoga provides many other mental and physical benefits.   

The word 'Yoga' is derived from the Sanskrit root 'Yuj', meaning 'to join' or 'to yoke' or 'to unite'. As per Yogic scriptures the practice of Yoga leads to the union of individual consciousness with that of the Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature

The practice of yoga is believed to have started with the very dawn of civilization. The science of yoga has its origin thousands of years ago, long before the first religions or belief systems were born. In the yogic lore, Shiva is seen as the first yogi or Adiyogi, and the first Guru or Adi Guru  

Patañjali Is the father of modern Yoga. He is the author of a number of sunkrit works. The greatest of these are the Yoga sutras , a classical Yoga text 

 The truth is that nobody really knows much about Patanjali. We don’t even know exactly when the sage lived. Some practitioners believe he lived around the second century BCE and also wrote significant works on AYURVEDA (the ancient Indian system of medicine) and SANSKRIT grammar, making him something of a Renaissance man.  

There are so many different types of yoga out there, whether you want a more physically demanding class or an easy, relaxing, meditative class 

Vinyasa means "to place in a special way" and, in this case, yoga postures. Vinyasa yoga is the often considered the most athletic yoga style. Vinyasa was adapted from ashtanga yoga in the 1980s. Many types of yoga can also be considered vinyasa flows such as ashtanga, power yoga, and prana.

In vinyasa classes, the movement is coordinated with your breath and movement to flow from one pose to another. Vinyasa styles can vary depending on the teacher, and there can be many types of poses in different sequences. I personally teach an alignment-based style of vinyasa and choreograph new flows every time, but I also like to hold some of the poses a bit longer after warming up.

The Sanskrit term "hatha" is an umbrella term for all physical postures of yoga. In the West, hatha yoga simply refers to all the other styles of yoga (ashtanga, Iyengar, etc.) that are grounded in a physical practice. However, there are other branches of yoga such as kriya, raja, and karma yoga that are separate from the physical-based yoga practice. The physical-based yoga is the most popular and has numerous styles.

Hatha yoga classes are best for beginners since they are usually paced slower than other yoga styles. Hatha classes today are a classic approach to breathing and exercises. If you are brand-new to yoga, hatha yoga is a great entry point to the practice.

Iyengar yoga was founded by Bks lyengar and focuses on alignment as well as detailed and precise movements. In an Iyengar class, students perform a variety of postures while controlling the breath.

Generally, poses are held for a long time while adjusting the minutiae of the pose. Iyengar relies heavily on props to help students perfect their form and go deeper into poses in a safe manner. Although you won't jump around, you will definitely get a workout and feel incredibly open and relaxed after an Iyengar class. This style is really great for people with injuries who need to work slowly and methodically.

Kundalini yoga practice is equal parts spiritual and physical. This style is all about releasing the kundalini energy in your body said to be trapped, or coiled, in the lower spine.

These classes really work your core and breathing with fast-moving, invigorating postures and breath exercises. These classes are pretty intense and can involve chanting, mantra, and meditation.

In Sanskrit, ashtanga is translated as "Eight Limb path." In Mysore, India, people gather to practice this form of yoga together at their own pace—if you see Mysore-led ashtanga, it's expected of you to know the series. Vinyasa yoga stems from ashtanga as the flowing style linking breath to movement.

Ashtanga yoga involves a very physically demanding sequence of postures, so this style of yoga is definitely not for the beginner. It takes an experienced yogi to really love it. Ashtanga starts with five sun salutation A's and five sun salutation B's and then moves into a series of standing and floor postures

Bikram yoga is named after Bikram Choudhury and features a sequence of set poses in a sauna-like room—typically set to 105 degrees and 40% humidity. Choudhury faced sexual assault and harassment lawsuits in the U.S. and fled to Mexico in 2017. Many studios that were formerly Bikram now practice hot yoga, in an effort to disassociate with the founder. 

The sequence includes a series of 26 basic postures, with each one performed twice. Many of these poses are focused on proper alignment. If you're interested in yoga with the heat turned up, look for studios that offer hot yoga classes.

 Yin yoga is a slow-paced style of yoga with seated postures that are held for longer periods of time. Yin can also be a meditative yoga practice that helps you find inner peace.

Yin is a great class for beginners, as postures can be held for from 45 seconds to 2 minutes. The classes are relaxed, as you're supposed to let gravity do most of the work.

Restorative focuses on winding down after a long day and relaxing your mind. At its core, this style focuses on body relaxation. Restorative yoga also helps to cleanse and free your mind.

You spend more time in fewer postures throughout the class. Many of the poses are modified to be easier and more relaxing. Like Iyengar, many props are used and are placed just right such as blankets, bolsters, and eye pillows. All of the props are there to help you sink deeper into relaxation.

Prenatal yoga is carefully adapted for "moms to be" and is tailored to women in all trimesters. Many have said that prenatal is one of the best types of exercise for expectant moms because of the pelvic floor work, focus on breathing, and bonding with the growing baby; prenatal yoga also helps mothers prepare for labor and delivery. I also practiced my own form of prenatal yoga during both of my pregnancies.

During this practice, you'll use props in order to modify your poses and ensure stability—in this class, it's way more about stability than flexibility.

Anusara is a modern-day version of hatha yoga, most similar to vinyasa in that it focuses on alignment, but with more focus on the mind-body-heart connection. It was founded by John Friend who created a unique system called the Universal Principals of Alignment.

Anusara focuses on spirals and how each body part should be moving, and it's also known for its emphasis on heart opening. Expect to often stop in class and gather around a student as the instructor breaks down a pose.

Jivamukti was founded in 1984 by Sharon Ganon and David Life. Jivamukti is mainly vinyasa-flow-style classes infused with Hindu spiritual teachings. At its core, this style emphasizes connection to Earth as a living being, so most Jivamukti devotees follow their vegetarian philosophy.

A series of chants usually open the beginning of class followed up by a series of poses that align with the five tenets of Jivamukti yoga and philosophy.

The 8 limbed yogic path

1. YAMAS (The 5 moral restrains)

• Ahimsa (Non violence)
• Satya (Truthfulness)
• Asteya (Non stealing)
• Brachmachara (Moderation)
• Aparigraha (None hoarding)

2. NIYAMAS (The 5 Observances)

• Saucha (Purity, cleanliness)
• Santosha (Contentment)
• Tapas (Self discipline)
• Svadhyaya (Self study)
• Isvara-Pranidhana (Devotion to a higher power)

3. ASANAS (POSTURES)

• Deal with physical postures which best promote well-being and meditation

4. PRANAYAMA (MINDFUL BREATHING)

• Promotes concentration and mental balance

5. PRATYAHARA (TURNING INWARD)

• Withdrawal of the senses from external objects. Opening possibility of ENLIGHTENMENT

6. DHARANA (CONCENTRATION)

• Deals with eliminating the actual awareness of the act of meditation itself

7. DHYANA (DEEP MEDITATION)

• Can lead to Samadhi & ultimate self-knowledge

8. SAMADHI (STATE OF ONENESS)

• Blissful state of total absorption and one-pointedness of mind

•  CONNECTS BODY TO MIND & SOUL
•  Relieves Anxiety
•  Improve Breathing 
•  Improves Heart Health 
•  Improves Quality of Life 
•  Fight Depression 
•  Reduces Chronic Pain 
•  Promotes Sleep Quality 
•  Reduces Inflammation 
•  Improves Flexibility and Balance 
•  Relieves Migraines 
•  Promotes Healthy Eating Habits 
•  Increases Strength 

• The Asanas have been created at different times, a few being ancient, some being medieval, and a growing number recent 
• There are more than 1000 Asanas

For example here are the poses we follow for:

• POWER VENYASA

1. CHILDS POSE, DOWN DOG, RAGDOLL
2. SAMASTHITI, MOUNTAIN, FORWARD FOLD, HALF LIFT, HIGH TO LOW PLANK, UP DOG & DOWN DOG
3. CHAIR POSE, FORWARD FOLD.. WARRIOR 2, EXTENDED SIDE ANGLE, REVERSE WARRIOR, HIGH TO LOW PLANK
4. CRECENT LUNGE, REVOLVING CRECENT LUNGE, RUNNERS LUNGE, PRAYER TWIST, GORILLA POSE, CROW POSE
5. EAGLE POSE, DANCER, TREE POSE
6. WARRIOR 1, WARRIOR 2, TRIANGLE POSE, STANDING STRADDLE BEND
7. HALF PIGEON
8. COBRA POSE, BOW POSE, CAMEL POSE, TABLETOP CAT & COW, BRIDGE POSE, RECLING BOUND ANGLE POSE
9. HAPPY BABY, SUPINE TWIST, SAVASANA

• Always stretch before the practice
• Wear comfortable attire
• Make sure the stomach is empty or semi empty
• Don't eat right before practice (2Hrs in advance is suggested. Water is OK But not too much before practice)
• Don't drink or eat while practicing
• Don't rush (if you have something else more important to do, make sure its done before you start your practice)
• Find a quite place (Natural sounds are OK. like birds, waterfall, etc.)

• As many times as you like. We all have different bodies, You can do yoga as much as you want as far as you're not hurting your body. Once a day is great to start your day.