#yogarak

[pestleandmortar]

15 minutes of breathing exercise in lotus pose with chin mudras

[pestleandmortar]

Yoga Community

Right before I joined my 200 RYT, one of the things that I had set as my goal was to have a Yoga Community. I knew that at times, my passion will be attacked, shaken, questioned by various reasons, either my own negativities or unforeseen challenges; besides I wanted a friend that I could share my success, my happiness, a like-minded friend that knows the Yogist (Yoga language). For whatever reasons, this Community, I know for sure, will help me to build and sustain a better and long term Yoga Life.

The 200 RYT I took was a two days weekend course, spread out over three months. Week in-and-out, we ladies (from three of us to five at the end of the course), are becoming a real supported group. We encourage each other, sending articles to each other, sharing tips and set ting goals and challenges. It’s so wonderful to have such a mixture of personalities - Pitta, Vatta and Kahpa so with these three it is going to make a beautiful piece of art, I know! We will build on each others strengths and help to support in each other’s weaknesses. Just like a Mandala it is not only a symmetrical line but a curvy design. It is going to be filled with beautiful design - a supercalifragilisticexpialidocious!  

So this is what we do this week - Chaturanga also know as Four Limbs Staff Pose.

(chaht-tour-ANG-ah don-DAHS-anna) chaturanga = four limbs (chatur = four anga = limb) danda = staff (refers to the spine, the central "staff" or support of the body)

Chaturanga Dandasana is quite difficult to perform at first, you feel the burn of your arms, back, and legs, until it gets strong enough to support you. Benefits for these poses are that it strengthens the arms and wrists and tones the abdomen. Well, it’s Day 8 today. I will keep you posted by Day 30.

[pestleandmortar]

15 minutes of breathing

Deep breathing is such an important part of the Asana (Poses), and when you start including these exercises in your routine will you realize that after all this time you have been an essential part of your yoga routine.

Nowadays as part of my practice I include a 15 minute (installment of 45 minutes) short breathing verse meditation exercise and through this I have noticed a great change in my physical and physiological health because as you breath these exercises will provide you with the power to enhance your physical awareness and in turn enforce introspection.

“The modern master of yoga therapy, T.K.V. Desikachar, has often said that yoga therapy is 90% waste removal. Because exhalation  is an action of removing waste from the system, another practical way of applying this insight is that if we take care of the exhalation, the inhalation takes care of itself. If we get rid of the unwanted, we make room for that which is needed.”

In living, we all need a balance of force of Prana and Apana. Prana meaning to breathe, to blow, and to live, Prana referring  to what nourishes a living thing, but it is also an action that brings the nourishment in. Apana, which is derived from apa, meaning away, off, or down, Apana refers to the waste that is being eliminated.

That is why we need both the Prana and Apana to encompass the essential function of life on every level, from cell to organism. Pranayama is both the control and expansion of life force energy, which can happen through the different method of breathing technic.

Attached with a Lotus Pose (Padmasana), a cross-legged seated pose, the feet are placed on the opposing thighs. This pose allows the body to be held completely steady for long periods of time; calming the mind. This asana applies pressure to the lower spine which may facilitate relaxation, slowing down the breathing, decreasing the muscular tension and in turn allowing your blood pressure to subside. The coccygeal and sacral nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region, which may help to improve digestion. The practice of this asana leads to a straight spinal cord.

As for the hands, placed it on your knees. The thumb and index finger on each of the hands are joined, forming a zero. The rest of the fingers are extended. This mudrā supposedly activates the diaphragm, making for deep "stomach-breathing" as the diaphragm pushes out the internal organs when it descends towards the pelvis on inhalation. It is called Chin Mudra. Chin = consciousness, mudra = seal, gesture. It is known as jnana (wisdom, knowledge) mudra. The benefits are Benefits- Connects us to our higher Self, lifts dull energy, creates a more receptive state, calms the mind and brightens the overall mood.

So try it. At least, 15 minutes everyday!

References: Yoga Journal Yogapedia Yoga Anatomy by Leslie Kaminoff & Amy Matthews