What will you experience from a Yoga Practice
The word yoga, means to bind and can be interpreted as “union”. Different from physical exercise, Yoga is unique, as movement of the body and the fluctuations of the mind, to the rhythm of our breath are connected, directing awareness inward. Mindful yoga transforms lives, creates resilience in the nervous system, creates physical and mental balance The body becomes more flexible by doing yoga, as will the mind.
Heart of Yoga, a unique yoga studio, offers a high level of traditional yoga instruction, incorporating the many aspects of yoga so students can experience a wide range of benefits.
Physiological Benefits of Yoga
Some of the physiological benefits of yoga include:
greater balance in the function of your endocrine and nervous systems
â€‹builds nervous system resilience
lower respiratory rate
improved cardiovascular functions
lowers blood pressure
increases flexibility and range of motion
increases energy levels
improved immune system
Yoga is also believed to improve the conditions of people suffering from a variety of ailments including high blood pressure, AIDS, asthma, diabetes, arthritis, obesity and PTSD.
Six Branches of Yoga
Hatha Yoga~~Emphasis on the physical development, through asanas (poses), pranayama (breathing practices), and mudras, kriyas, yogic diet and deep relaxation.
Raja Yoga~~Path of concentration and meditation. Concerned with control of the mind, through ethical perfection and regular practice of concentration and meditation.
Bhakti Yoga~~The path of devotion. By constant love, thought and service of the Divine, (either as God, Divine Incarnation or a spiritual teacher), the individual transcends the limited personality and attains Cosmic Consciousness. The path of Bhakti Yoga can be practiced by everyone. All that is needed is faith.
Karma Yoga~~The path of selfless service. Performing duties without attachment to the fruits of the action.
Jnana Yoga~~the intellectual approach. Through the knowledge of of what really exists, that is, what is not changeable, the Jnana Yogi realizes Oneness with the Universe.
Japa Yoga~~Japa means repetition of a mantram, or a sound vibration. Repetition of a mantram produces vibrations within the individual’s system which are in tune with Divine Vibration.
The five principles of yoga for optimal health:
- Deep Relaxation Physical exercise (asanas),
- Nourishing diet
- Pranayama (breath control)Â
Pranayama trains the lungs and improves the capacity of respiratory system immensely. Pranayama directly works on the nervousÂ system. It positively affects the autonomic nervous system which controls and governs essential functions of the body like the heart rate, respiration and blood pressure
Deergha Swasam Three Part Breath
Sit comfortably with an elongated spine. Close the eyes. Relax the face and body, and breathe naturally through the nose.
Place one hand on your low abdomen, a few inches below your belly button, and the other hand on the outer right edge of rib cage.
Focus awareness on the breath as it moves in and out of your body
On an inhale, notice the natural lift, or expansion of the belly, followed by the expansion of the ribs.
On the exhale, feel the slight compression of your ribs, followed by the drop of your belly. Exhale completely, pressing
very gently on your abdomen to help expel air.
Next, bring one hand to the chest, placing it in the center, just below your collarbone.
As you inhale, breathe all the way into this area and allow the chest to rise slightly. Then, exhale completely.
As you continue to breathe, keep awareness on this three-part movement.
Inhale, belly lifts, ribs expand, and chest rises. Exhale, chest drops, your ribs contract, and your belly draws in gently.
Continue at your own pace, gradually letting the three parts of the breath flow smoothly without pausing.
Release your arms and focus your mind on your breath, continuing the three-part breath with full and complete inhalations and exhalations.
Continue for as long as you feel comfortable. Work up to a longer practice in your own timing
Nadi Suddhi Breath Alternate Nostril Breathing Practicing this breath, you can restore balance and ease in the mind and body. Sometimes when we feel frazzled or find ourselves doing too many things at once, itâ€™s because energetically, we are out of alignment. This breath is great for restoring that necessary balance. In addition to calming the mind and reversing stress, alternate nostril breathing also: Find a comfortable sitting position on the floor or in a chair making sure your spine is elongated and your heart is open.
- Improves our ability to focus the mind
- Supports our lungs and respiratory functions
- Balances the right and left hemispheres of the brain, and clears the energetic channels
- Rejuvenates the nervous system
- Removes toxins
- Reduces anxiety
- Relax your left palm comfortably into your lap and bring your right hand just in front of your face.
- The fingers weâ€™ll be actively using are the thumb and ring finger of the right hand.
- Crate a mudra by tucking the first 2 fingers of the right hand towards the base of the thumb.
- let the thumb and last 2 fingers extend Close your eyes and take a deep breath in and out through your nose.
- Close your right nostril with your right thumb. Inhale through the left nostril using the Three-Part Breath described above.
- Close the left nostril with your ring finger
- Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.
- Inhale through the right side slowly.Â Close the right nostril with the thumb
- Open your left nostril and release the breath slowly through the left side.
- Inhale through the left nostril, close it off with the ring finger and exhale through the right nostril.
- Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.
A popular chant for healing:
Om Tryambhakam Yajamahe
Urva rukamiva Bandhanaan
Mrityor Mukskiya Maamritat