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Ashtanga yoga : Awakening the Fire Within
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Vinyasa: Movement Breathing System
Ashtanga yoga wakes up the internal fire. It ignites the dormant flame of vital life energy within all of us. The vinyasa system works with the synchronization of deep, rhythmic breathing and movement. By linking the postures it creates a continuous flow of energy that heats up the body, bringing oxygen to the blood, nourishing the glands and internal organs, cleansing and purifying the nervous system, releasing unwanted toxins through perspiration. As the heat goes up toxins are burned up and out of the system, creating a lighter and stronger body, and a clear mind. The heat is not only a physical experience, it is an internal spiritual fire that burns through the fog of illusion and ignorance.
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As the internal heat goes up, not only do the toxins begin to exit the system, but another amazing thing happens; the body begins to bend and move. As Pattabhi Jois says “even iron will bend with heat.” With this freedom of movement we are able to open up areas of the body that had been previously restricted or blocked. There is a release, a feeling of lightness. It is in these places that we can discover what yoga truly is. Yoga is not just a physical exercise or some new way to pass the time or fill the emptiness, but a method of bringing life and vitality back into those areas, awareness of the deeper, inner parts of ourselves. It is a reunion with that innate wisdom that we all posess, but seem to have lost touch with. Yoga was developed as a means of acknowledging or returning to the source of life. As concentration increases, the breath, mind, body, and soul come into union, to entrainment. Ashtanga yoga is a focusing technique that joins the main life forces, eating in unison an internal rhythm, your internal rhythm. With control of the breath, the mind becomes calm, allowing one to tap into a flow state where there is no sense of time, where externally imposed barriers dissolve and there is a sense of oneness with the universe. As focus increases, there is effortlessness, lightness in the harmony of movement and breathing.
XIV PA SCHIMOTTANASANA A-C • INTENSE WEST STRETCH OR SITTING FORWARD BEND Paschima=west Uttana=intense stretch A 1. Inhale, arms up, look up to thumbs. 2. Exhale, bend forward, hold onto big toes with middle and index fingers. 3. Inhale, head up, straighten spine, lift chest and look toward 3rd eye. 4. Exhale, bend forward, pulling elbows out to sides to help bring chest to thighs, then nose to knees. (In A, B, and C pull shoulder blades back down the spine as the arms stretch forward to create oppositional pull.) Drishti: nose. Hold for 5-8 breaths. Modified posture: hands to ankles or shins, look up, spine straight. B 1. Inhale, head up, look up between eyebrows, lengthen spine, this time hold around sides of feet. 2. Exhale, bend forward, go a little deeper into the posture and bring chin to knees, elbows should be above the ground out to the side, not touching the floor, feet flexed. Drishti: nose. Hold for 5-8 breaths.. C 1. Inhale, head up, ...
VIII PARSVOTTANASANA • INTENSE SIDE STRETCH POSTURE Parsva=side Uttana=intense stretch 1. Inhale, jump feet out 3 ft apart, right foot parallel to edge of mat (90 degrees) left heel turned in (left foot at a 45-60 degree angle). 2. Exhale, hands in prayer behind back, turn hips to right, lift kneecaps. 3. Inhale, look up, open chest. 4. Exhale, press palms together not clasping thumbs or fingers, stretch out and then down, bend from the hips forward over right leg, bring chin toward shin. Pull right hip back so hips are parallel, lift elbows. Drishti : 2nd toe of extended foot. Hold for 5-8 breaths. 5. Inhale, come up. 6. Exhale , turn hips to left, reverse feet. 7. Inhale, open chest, look up and back. 8. Exhale, bend forward over left leg. Hold 5-8 breaths. 9. Inhale, come up. 10. Exhale, hop to Samasthiti. Modified posture: hold elbows behind back instead of hands in prayer, stay at half way down position with head up, spine straight.
XI Utkatasana – Fierce pose Utka=fierce or powerful 1. Inhale, hands up, look up to thumbs. 2. Exhale, forward bend, gaze nose. 3. Inhale, head up, gaze 3rd eye. 4. Exhale, bend knees, jump back to Chaturanga. 5. Inhale to upward dog, lift chest. 6. Exhale back to downward dog. 7. Inhale, head up, bend knees and jump to top of mat, feet together. Straighten or lift upper body to erect position with knees bent, palms together but not clasped, arms as straight as possible pointed to ceiling. Deepen posture with each breath. Drishti: thumbs Hold for 5-8 breaths. With last inhale deepen 1/2 way down towards floor. 8. Exhale, come up and bend forward in a swan dive, arms to sides. Look toward 3rd eye and then tip of nose. 9. Inhale, head up, look between eyebrows. 10. Exhale, bend knees and jump back to Chaturanga. 11. Inhale, upward dog. 12. Exhale, downward dog.
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