Posts Tagged ‘e limbs of yoga’

Chandra Namaskara B (Moon Salutation B)

December 6, 2011

Mountain Pose (Tadasana)

Inhale Arms up, Exhale fold forward, Inhale look up

Exhale, Step LEFT foot back into a lunge and drop your left knee, arms up, hands in prayer (modified Crescent lunge)

Exhale lower arms and step Right leg back into Down Dog

Inhale drop knees in Table (look up)

Exhale into child’s pose (balasana)

Inhale tall kneel, arms in the air (hips off heels)

Exhale child’s pose with elbows next to your ears and hands in prayer behind your head (Praying child’s pose) hold

Release your arms, palms to the floor

Inhale slide chest forward into upward-facing dog

Exhale into Down Dog

Inhale Left foot forward; drop right knee arms up (modified crescent lunge)

Step your right foot forward into a standing forward fold

Inhale look up, Exhale fold forward

Inhale back up into tadasana

Repeat on the other side.  One round of Chandra Namaskar B

See Moon Salutation A (Chandra Namaskar) Post Here

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Samadhi -Enlightenment

June 7, 2011

Samadhi is the final step in the eight-fold path of Yoga. Samadhi means to bring together to merge. In this state, the body and senses are at rest, but the faculty of mind and reason are alert. You need to control the feelings of Avidya (ignorance), Asmita (egoism), Raga-Dvesha (likes and dislikes), Abhinivesha (clinging to mundane life).

The ultimate goal of the eightfold path to yoga is samadhi or absolute bliss. This is pure contemplation, superconsciousness, in which you and the universe are one. Those who have achieved samadhi are enlightened.

The eight limbs work together:

The first five steps — yama, niyama asana, pranayama, and pratyahara — are the preliminaries of yoga and build the foundation for spiritual life. They are concerned with the body and the brain.

The last three, which would not be possible without the previous steps, are concerned with reconditioning the mind. They help the yogi to attain enlightenment or the full realization of oneness with Spirit. Enlightenment lasts forever, while a flat tummy can disappear with a week of binging.

You become enlightened when you discard aspects of your ego that block your connection with the divine.

The way to undo this block, is to work on two things.
1. Creating a still mind.
2. Clearing your emotional baggage

BUT to do these two things you need to understand many things.

1. What thoughts are and where they originate.
2. How you (the individual) think.
3. Why you think certain thoughts and not others.
4. How to correct your thought process.
5. What your emotions are.
6. How to feel your emotions.
7. How to render your emotions powerless.

Learn More about the 8 Limbs of Yoga Here
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Asanas for Menstrual Pain Relief

April 13, 2010

Sukhasana (Easy Pose) Seated Meditation Pose. Straightens spine, helps promotes inner peace.

Anuloma Viloma (Alternate Nostril Breathing Technique) Inhale through Right Nostril, Exhale through Left nostril; Inhale Left Nostril, Exhale Right nostril (one round).  Repeat up to 7x’s.

Bidalasana (Cat Pose) Back Stretch and Back Strengthener

Bharadvajasana (Seated Twist) detoxifies the body

Adho Mukha Svanasana (Downward-facing dog) Helps mood, anxiety, depression and fatigue.

Uttanasana (Standing forward bend) Bend the knees if the hamstrings are tight. Good for back pain.  Will help with cramps, anxiety and mood.

Prasarita Padottanasana (Wide-leg standing forward bend) Bend the knees if the hamstrings are tight. Good for back pain.  Will help with cramps, anxiety and mood.

Utkata Konasana (Goddess) Builds inner and outer strength.

Bhujangasana (Cobra Pose) Improves spinal flexibility and strengthens arms and back.

Balasana (Child’s Pose) Resting, restorative Pose.  Try allowing the third eye to come to the mat, sending a message to your parasympathetic nervous system and calming the entire body. Reduces anxiety and brings calmness.  Hold for at least 10 breaths

Dhanurasana (Bow Pose) Strengthens back muscles and improves posture and back flexibility.

Balasana (Child’s Pose)

Salamba Sarvangasana (Shoulder Stand) Mood Enhancer.  Begin with 25 breaths and increase to 3 minutes over time. You should not experience any neck pain in this asana.

Halasana (Plough Pose) Aids digestion.  You should not experience any neck pain in this asana.

Matsyasana (Fish Pose) Helps relieve stiff neck and shoulder muscles.  Improves spine flexibility.

Pavanamuktasana (Wind Relieving Pose) pavana = air or wind; = release. Helps the digestive system and relieves excess gas .

Supta Padangusthasana (Reclining hand to toe pose) Helps with bloating, headaches and cramps.

Supta Baddha Konasana (Reclining Bound Angle pose) Helps with cramps, fatigue and mood.

Viparita Karani (Legs up the Wall pose) Restorative, regulates cycle, helps bloating and cramps.

Savasana (Corpse Pose)

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Asanas – Body postures

April 9, 2010

Asanas are designed to free our mind and body from tension and stress.  It relaxes, rejuvenates, and energizes the body and aims to bring the body and the mind into a harmonious union. Asanas should be done with comfort, ease, alertness and steadiness, achieving a balance between ease and effort.  The practice of moving the body into postures helps in improving health, strength, balance and flexibility. On a deeper level, the practice of asana, which means staying or abiding in Sanskrit, is used as a means to calm the mind and move into the inner essence of being.

Warm-up poses

Neck rolls, Shoulder lifts, cat and cow

Standing poses

Triangle Pose, Standing Side Stretch Pose, Warrior Pose, and Sun Salutation

Seated poses

Spread Leg Forward Fold, Hero Pose, Seated Forward Bend, and Child Pose

Twist poses

Half-Spinal Twist and Sage Twist

Supine poses

Leg Reclining Lunge, Locust Pose, Leg Raises, and Wind Relieving Pose

Inverted poses

Shoulderstand, Headstand, Downdog and Plough

Balance Poses

Tree, Eagle, Big Toe Balance, and Dancer’s Pose


Camel, Cobra, Wheel, and Bridge

Finishing poses

Corpse Pose or Savasana

View Asana Posts HERE

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Ishvara Pranidhana – Celebration of the Spiritual

March 29, 2010

Ishvara Pranidhana – Celebration of the Spiritual

Ishvara pranidhana surrender to god, or a higher power. Ishvara pranidhana requires that we set aside some time each day to recognize that there is some omnipresent force larger than ourselves that is guiding and directing the course of our lives. Ishvara pranidhana provides a pathway through the obstacles of our ego toward our divine nature—grace, peace, unconditional love, clarity, and freedom. Ishvara Pranidhana is to live an ethical lifestyle of non-harming, honesty, charity, purity, contentment, and discipline. All we have to do is let go.

Things you can try to practice Ishvara pranidhana

Do something meaningful

Set aside time to get quiet, clear and centered

Notice how a glass of water tastes

Try to feel before you act

Affirmation for Ishvara pranidhana

I see the divine in all beings

I am one with the universe

I am filled with light

Journal Writing Exercises:

When and how do you feel connected to the universe?

When do you feel separated from the universe?

How well do you honor all creatures?

How do you already practice Ishvara pranidhana?

Yoga Posture for Ishvara pranidhana:  Padmasana, Lotus pose

Posture perfect for Meditation since you can sit straight and be absolutely still.

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Moon Salutation (Chandra Namaskar)

December 31, 2009

Begin Moon Salutation (Chandra Namaskar) in  Goddess Pose in Full Moon

Mountain Pose (Tadasana)

Inhale-Raised Arms Pose (Urdhva Hastasana)

Crescent Moon to the Right (ardha chandrasana)

Crescent Moon to the Left  (ardha chandrasana)

Step right Foot out into Goddess (Utkata Konasana)

Five Pointed Star (Utthita Tadasana)

Triangle right foot forward (Trikonasana)

Pyramid right foot forward (Parsvottonasana)

Lunge right foot forward

Wide Leg Squat to the right

Transition to the middle

Squat to the center

Transition to the Left

Wide Leg Squat to the Left

Lunge left foot forward

Pyramid left foot forward (Parsvottonasana)

Triangle left foot forward (Trikonasana)

Five Pointed Star (Utthita Tadasana)

Goddess (Utkata Konasana)

Step Left foot in to Mountain Pose (Tadasana)

Crescent Moon to the Right  (ardha chandrasana)

Crescent Moon to the Left  (ardha chandrasana)

Repeat in the opposite direction

Click HERE for the Moon Salutation Animation

See Chandra Namaskara B (Moon Salutation B) post here

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Bramacharya- moderation in all things

October 26, 2009

Bramacharya- moderation in all things.  Refraining from allowing one activity overtake your whole life. The word is often used to refer to celibacy or denying pleasure, but this is only a small part of what Brahmacharya represents. The purpose of Bramachary is to keep you focused on your purpose in life, the things that instill a feeling of peace and contentment in you.  Brahmacharya can also mean conserving your life force.

Things you can try to practice Bramacharya

Don’t push yourself in yoga practice

Don’t overindulge in food

Try to control addictions

Try to be mindful and develop strength

Affirmation for Bramacharya

I am a spiritual being

I am moderate in my appetite

I am in perfect harmony and balance

I use my energy in divine service

Journal Writing Exercises:

How can you practice moderation in your everyday life?

In what ways are you excessive in mind, speech or body?

Examine a typical day in your life.

How do you use your energy?

How much time do you send on work, school, sleep, meditation, friends and family.

Is there any thing you would like to change?

Yoga Posture for Brahmacharya: Janu Shirshasana or head to knee posture

In this posture, you might go to a moderate expression of the posture instead of forcing the posture to have your head totally on your knee.

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Asteya: Non-stealing

October 26, 2009

Asteya: Non-stealing

Steya means “to steal”; Asteya is the opposite– take nothing that does not belong to us.

This is not exactly the same as “Thou Shalt Not Steal.” It also has aspects of “Thou shall not covet.” If someone entrusts something to us or confides in us, we do not take advantage of him. Non-stealing includes not only taking what belongs to another without permission, but also using something for a different purpose to that intended. The practice of asteya implies not taking anything that has not been freely given.

Things you can try to practice Asteya

Be considerate when demanding another’s attention and time

Don’t want what someone else owns

Don’t compare and want what others have in physical ability, beauty, youth, material wealth, fame, power or love.

Ask yourself if you truly need what it is that you want

Affirmation for Asteya

I respect people’s ideas and accomplishments

I honor what belongs to others

I am satisfied with what I have

I appreciate my abundance

I am whole and complete

I am at peace with myself

Journal Writing Exercises:

Write 3 ways that you are blessed

Is there anyone whose possessions or accomplishments you covet?

What makes you feel jealous or envious?

What have you misused that belongs to others?

Yoga Posture for Asteya -Natrajasana or the Dancer Posture.

This is a posture of that looks lovely when it is done well, but it is difficult to get to that place. When you see someone doing this posture, it takes asteya to not want what someone else can do.

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The Eight Limbs of Raja Yoga

September 25, 2009

Compiled by Patanjali in the Yoga Sutras, the Eight Limbs are a progressive series of steps or disciplines which purify the body and mind, to enlightenment.

1. Yamas- Restraints
“Do unto others as you would have them do unto you.”

The five Yamas are:

Ahimsa: nonviolence, non-harming

Satya: truthfulness

Asteya: nonstealing

Brahmacharya: Moderation

Aparigraha: Non-attachment, Non-possessiveness

2. Niyama– Observances
Self-discipline and spiritual observances.

The five Niyamas are:

Saucha: cleanliness, Purity

Santosa: contentment

Tapas: dicipline, austerity

Svadhyaya: study of the sacred scriptures and of one’s self

Isvara pranidhana: surrender to God, awareness of the divine

3. Asana– evolution of your personal practice
Asanas, the postures practiced in yoga.

View Asana Posts HERE

4. Pranayama– Breathing
Breath control

View Pranayama Posts HERE

5. Pratyahara– Drawing senses inward (prepares us for dharana)
Withdrawal or sensory transcendence, the conscious effort to draw our awareness away from the external world and outside stimuli.

6. Dharana– concentration (prepares us for Dhyana)
dealing with the distractions of the mind itself.

7. Dhyana- Meditation or contemplation (leads to Samadhi)
The uninterrupted flow of concentration.

View Meditation Posts HERE

8. Samadhi– Superconsciousness
One with everything

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