SADHANA


RAJA YOGA:

ASANA:

The original purpose of hatha yoga - i.e. asana and pranayama - is to enable the yogi/ni to sit comfortably in meditation for three hours, and to enter into deep meditational states without damaging the central nervous system. This is achieved by gradually building strength and flexibility, by increasing lung capacity, and by training the mind to monitor and regulate these internal physical states. The goal of asana is to learn physical self-regulation from two basic kinds of muscular sensation: the "itch" that you effectively scratch by gently stretching and releasing a tight muscle; and the "burn" that results from building muscle isometrically. These sensations also supply important internal cues for improving anatomical balance and alignment. Learning from Itch-Burn Yoga requires that you focus your attention inward while performing each posture. How you look is irrelevant, and preoccupation with your or others' external appearance is counterproductive. Here are some vinyasas that promote overall strength, flexibility, cardiovascular exercise, and stress relief. Adding a deep three-part Ujaiyii breath, and "riding the breath" to set their tempo enhances their effectiveness in relieving stress. I am not trained as a teacher of asana (clearly), so these should be done only under the guidance of a certified and experienced hatha yoga teacher, preferably trained in the Krishnamacharya lineage (i.e. Ashtanga, Iyengar, or Viniyoga).

Baddha Padmasana
A Modified Surya Namaskara Vinyasa

Modified Chandra Namaskara Vinyasa #1

Modified Chandra Namaskara Vinyasa #2

A Bakasana/Mukta Hasta Sirshasana Vinyasa

A Sarvangasana/Yoganidrasana Vinyasa

PRANAYAMA:


Should be undertaken only under the guidance of a certified and experienced yoga teacher, preferably trained in the Krishnamacharya lineage (i.e. Ashtanga, Iyengar, or Viniyoga). A 20-count Nadi Shodana can be a good place to start.


SAMYAMA:


Should be undertaken only under the guidance of a certified and experienced yoga teacher, preferably trained in the Krishnamacharya lineage (i.e. Ashtanga, Iyengar, or Viniyoga). Pratyahara is the best place to start. Might you find a samyama meditation practice of interest? Click here to find out.