Lighting in and Lighting out
What happens at yoga class?
Our classes usually begin with a short period of quiet to bring students focus to the mat, preparing mind, breath and body for the practice to follow. After this preparation, students will be guided through a series of movements and sequences designed to limber the body and warm up muscles and joints in preparation for asana (posture) work.
Asanas (yoga postures) strengthen and tone the body, improving the flow of energy, helping to regulate the physical systems of the body and breath, and stilling the mind for meditation. The asanas used in a class will vary from teacher to teacher and depend on the abilities of the students and the style of yoga being practised. The objective in asana work is not how far you can stretch or contort your body, but to combine stability (stira) with ease/relaxation (sukha). BWY teachers are trained to modify asanas to individual ability and to address medical conditions ranging from pregnancy to arthritis. There are also specialist classes such as yoga for pregnant women, yoga for people with MS, or ME and yoga for those with cancer.
Working with the breath
Improving the quality of the breath not only increases vitality but also improves digestion, tones the nervous system and calms and concentrates the mind. Yoga helps us develop control over our breath and this will be a key aspect of a yoga class where you will practice breathing techniques to develop awareness and full use of the breath. You will use your breath in asana to strengthen and improve your practice as well as employing the breath to still and focus the mind in preparation for meditation.
“If you would foster a calm spirit, first regulate your breathing; for when that is under control the heart will be at peace; but when breathing is spasmodic, then it will be troubled. Therefore, before attempting anything else, first regulate your breathing on which your temper will be softened, your spirit calmed.”
These techniques are developed into ‘pranayama’ exercises to help control and move prana (energy) through the breath. Prana means ‘vital’ or ‘life force energy’.
“The mind is like a chariot, yoked to a team of powerful horses. One of them is breath, one is desire. The chariot moves in the direction of the more powerful animal. If breath prevails, the desires are controlled, the senses are held in check and the mind is stilled. If desire prevails, breath is in disarray and the mind is agitated and troubled.”
Hatha Yoga Pradipika.
Times and yoga teachers
Guinness Record Holder(69 Hrs)
yoga vidhya v.gunasekaran titled”longest yoga marathon”
commenced at 5 pm on June 18 and end at 2 pm on June 21. During his 69-hour attempt, he performed 200 yogasanas, Gunasekaran, who is teaching yoga to times students of 40 schools in Coimbatore, Tirupur, Erode and Dindigul district for the last 10 years.
While your class is likely to include a time of stillness and mindfulness, for example by focussing your awareness on the movement of the breath, or an image, sound or chant, your class may not include longer meditation practice. If this is an area in which you are interested, discuss it with your teacher as he or she may be able to provide you with further information.
Yoga and its benefits
Perfects your posture
Imporves your flexiblity Builda muscle Strength.
Prevents cartilage and joint breakdown
Protects your spine
Betters your bone health Increases your blood flow
Drains your lymphs and boosts immunity
Ups your heart rate Drops your blood pressure
Regulates your adrenal glands Makes you happier Founds a healthy lifestyle
Lowers blood sugar
Helps you focus Relaxes your system Improves your balance
Maintains your nervous system Releases tension in your limbs
Helps you sleep deeper Boosts your immune system functionality
Gives your lungs room to breathe
Prevents IBS and other digestive problems Gives you peace of mind
Times Yoga Theory and Practical
Common name: Downward-facing Asana
Sanskrit: Adho Mukha Svanasana
English: adho=down; mukha=face; svana=dog; asana=pose
Start in kneeling, with knees hip-distance apart, toes tucked under and hands slightly forward from the shoulders. Spread the fingers, with the middle finger forward. Press slightly into the finger ends to create a space between the palms and the floor.
On an exhale, draw the knees away from the floor, keeping them bent. Work on sending the sit bones upward.
Rotate shoulders outward, creating a lengthening movement from the finger tips to the sit bones. Check that the inner elbows are still facing each other. The head is in neutral, with the neck long
Continue to breathe from the finger tips to the sit bones, focussing on lengthening the back. Begin to take the bend out of the knees, working slowly and not compromising the long back. The heels may draw closer to the ground, but let this happen gently, perhaps over many sessions, as the hamstrings lengthen. Hold the pose for 5 breaths, perhaps extending this over time
To come out of the pose, drop the knees to the floor and draw back into balasana, child’s pose, with arms either side of the body.
This pose becomes more accessible over time, work slowly and use props to support, for example placing a block under the hands. Try the pose with hands resting on a steady chair, or against a wall.
lengthens and strengthens back muscles
builds suppleness in shoulder muscles
stretches hamstrings and calf muscles
strengthens arms and legs
calms and settles the mind
energising the body
can reduce tension, tiredness
can relieve sciatica.
Contraindications and Cautions
Wrist or hand problems (try padding the heels of the hands, or adopt the forearm version)
headache and migraine
high blood pressure
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VI VII VII IX Std
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IV V Std
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II III Std.
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