Cotemporary Raja Yoga

Begin the class with Angnisar Dhouti (Only if fasting or no food previously taken 3 hours before class) if this is not possible continue with Nadi Shodhan (Alternate Nostril Breathing)

Meditate for 5 five to 10 minutes 

1.Surya Namaskar A (Sun Salutations) (6)

3. Balasana (Child’s Pose) (10 Breaths)

4. Bhunjangasana (Cobra Pose) (2)

5. Dhanurasana (Bow Pose) (2)

6. Shalabhasana (3- Single leg lift, left and right, full pose both legs )

7. Makarasana (Crocodile Pose) (5 breaths)

8. Adho Mukka Svanasana (Downward Facing Dog) (3)

9. Ushtrasanana (Camel Pose) (5 breaths) 

10. Balasana

11. Virasana (Hero’s pose)

12. Pashimottanasana (Reclined Forward Fold) (10 Breaths)

13. Sarvanganasana (Shoulder stand) (5 Breaths)

14. Supta Matsyendrasanan (5 Breaths each side)

The word of Buddha

Sunday November 1st 2015

2:00 PM

@Transense Healing Arts Holistic Center

Have you ever wonder why after a Yoga class you feel more relaxed and clear in your mind? 

Doing yoga does not mean to wear  fancy sports clothing or having an extremely expensive membership at a studio. There is free yoga in Toronto or very affordable classes around. Here are some of them.

Wednesday- 1:00PM Classical Yoga Workshop. This class is themed  concepts that help people to overcome anxiety or depression. To be part of this workshop you must reserve a spot. Is suggested to reserve three classes at a time. This personalized workshop works one on one with students to develop deeper yoga skills and pranayama ( breathing ) techniques.  

Inner Arts Collective (Suggested Donation $10) RSVP at [email protected]

2 College St #301, Toronto, ON M5G 1K3 (647) 830-3423

http://www.innerartscollective.com/members.html

Las Tuesday of every month- 6:45PM  Meditation Group ( Suggested donation $5) Must reserve spot to attend. Join the Facebook group to find out about new dates and updates.

https://www.facebook.com/events/702351963223834/

Thursday- 8:30PM Gentle Hatha (Suggested Donation $5)  Drop In class no registration needed. At United Athletics

1034 Bloor St W, Toronto, ON M6H 3C1 (647) 955-6122

This article has been divided in small subcategories but feel free to discard them :)

Spirituality

The body is interconnected in all its layers. The manifestation of the physical body (anamaya kosha) reveals the possible state of your energy and your mind (pranamaya #kosha) and manomaya kosha) and vice versa; With the help of our breath we can internalize our practice and foment awareness that eventually with time helps us gain wisdom (vijnanamaya kosha).

Yogic Life Style and The Body

#Repetitive Strain Injury is very common around yoga practitioners. The use if certain muscles and the repetition of certain poses (Vynasana) can clearly cause this. #Yoga from a classical perspective wasn’t developed to develop musculo-keleton balanced bodies their primary objective was to dissolve the self and bring atman (soul) wit Brahman or Universal Spirit. Today’s world and yogis approach yoga in a very different way, some might still try to base their practice on the ancient traditions and others combined different perspectives that complement your spiritual and physical needs. Whatever practice you feel familiar too. it is important to recognize our daily life’s challenges and incorporate safe measurements to it. Like proper stretching techniques, breathing techniques as well as making sure that you have a balance asana practice or yoga posture sequence

Teaching tools

Passive stretching: Allowing gravity to release the tension of the muscles and slowly increase flexibility. This kind of stretching is excellent exercise for those with chronic stress, anxiety, anger, tension, and neurosis by reprogramming the nervous system to relax progressively for extended periods of time.

#Isotonic: Actively engaging the muscles for example activating the hamstrings and the quads on the forward fold. Allowing movement of the joins and the muscles in play. This is a great stretch for people who are passive or disassociated.

#Isometric. Is a combination of Isotonic or active stretch and complete tension of the muscles without moving the joins and coming back to a passive stretch. Example: If you are trying to do Hanumanasana (leg split) Come into the pose as far as you can go without too much discomfort. Tense all muscles including arms and hands. Hold for 15 seconds or more then release tension and slightly retract muscles and then again come further into the pose, tense all muscles, hold and then release.

Women In Yoga This week’s theme is Women in Yoga the articles reviewed are: Carol Horton http://yogamodern.com/categories/women-in-yoga-celebration-and-critique/

Why I stopped teaching yoga… AMacdonal https://moonlitmoth.wordpress.com/2014/11/24/why-i-stopped-teaching-yoga-my-journey-into-spiritual-political-accountability/

Lets re-think the way we see ourselves. Are we happy how we look like? Yes, No, Why? 

75% of our 15-20 million yoga practitioners are female.

Hatha yoga was traditionally a male-dominated (and in many cases, male-exclusive) practice, this influx of women is rightly being celebrated as revolutionary.

Agni Sara Pranayama Technique 

Step-by-step

Come to a standing position on your mat with the feet about 12-16 inches apart.

Bend the knees slightly and place the hands on the knees. Try to keep the elbows straight.

Exhale completely, eliminating all the air from the lungs. Hold the breath out.

Apply Uddiyana Bandha (navel lock) by sucking the abdominal muscles in, pulling the navel back toward the spine.

Lower the chin to the chest to apply Jalandhara Bandha (chin lock).

Now soften the muscles of the abdomen and, without breathing (holding the breath out), start moving them in and out at a rapid pace. Try to maintain a smooth speed of movement making sure that the movement is not restricted due to speed.

In the beginning stages of the practice, you may find it hard to keep the rhythm smooth. With practice, however, both the duration of retention and the smoothness of the movement will improve.

Continue this movement as long as you can hold the breath out comfortably. Make sure not to strain your breath.

When you need to inhale, release both the navel lock and the chin lock, and while inhaling come up to a standing position. Continue with a few natural breaths until the breathing gets back to normal.

Repeat steps 2 to 9 three more times. If at any time you feel tired, light-headed or uncomfortable in any manner, you should immediately stop the practice and relax.

Benefits

Activates and energizes the Manipura chakra, the seat of fire in the Pranic body

Increased circulation to abdominal muscles, tissues and organs, pelvic muscles

Improved elimination of toxins and waste

The fire of the Agnisara Kriya stimulates digestion and metabolism which allows optimum assimilation of nutrients from food intake.

Reduces problems with gas in the stomach and even helps with hyperacidity.

Removes excess belly fat from around the abdomen

Stimulates the five pranasa, especially the Samana which helps increase energy and elevate mood.

Alleviates depression, dullness and lethargy

Helps reduce weight and tones the walls of the abdomen

Kidneys as well as the small and large intestines are activated and cleansed.

Helps strengthen the lower back.

Contraindications

Practice Agnisara on an empty stomach, preferably early in the morning.

Avoid Agnisara practice in the following circumstances:

Do not practice Agni Sara if you are pregnant; however, you should get back to this practice after childbirth to strengthen the weakened core muscles

If you are suffering from heart, nervous system, or respiratory ailments

If you have glaucoma, hiatal hernia, or ulcers of the stomach or intestine.

If you have had a recent abdominal or spinal surgery