Yoga Essentials WORKSHOP 1 8 LIMBS What is Yoga? ❖Union - of the the body, breath & mind > union with the universe ❖What happens when this is achieved - stillness, clarity, samadhi ❖Yoga chitta vritti nirodha ❖How do we achieve this? Through the progression through the 8 limbs 4 main paths of yoga – not separate Karma Yoga – the path of action, deals with the laws of cause & effect. It’s action has a corresponding reaction. Bhakti Yoga – the path of devotion. Jnana yoga – Yoga of knowledge – to attain self knowledge through study, practice and experience. Raja / Hatha yoga – Eight limb path. Patanjali’s Yoga Sutra’s ❖Written by Patanjali over 2000 years ago ❖196 verses ❖4 Chapters: ❖Chapter 1 - Defines yoga and the activities of the mind ❖Chapter 2 - Describes the practices used to transform the mind ❖Chapter 3 - Describe what can be achieved via the progression through the practices (Dharana, Dhyana, Samadhi). ❖Chapter 4 – Liberation, the possibilities which are possible for a person with a highly refined mind ☺ FREEDOM ☺ 8 limbs of Yoga (hatha / raja yoga) Yamas: Ahimsa, Satya, Asteya, Aparigraha, Brahmacharya Niyama: Tapas, Santosha, Saucha, Svadhyaya, Ishvara Pranidhana Asana – Yoga postures (Can be taught in different ways – iyengar, hatha vinyasa, power yoga) Pranayama – Breath control, controlling the vital energy *Pratyahara – Withdrawal of the senses (stage 1 of meditation) *Dharana – Connection with an object (stage 2 of meditation) *Dhyana – Sustained concentration (stage 3 of meditation) Samadhi – Enlightenment / complete union The most important Yoga! https://www.youtube.com/watch?v=Sw5qqljFQ3M Yoga in daily life How you can integrate the yamas & niyamas into your daily life? Yoga Essentials WORKSHOP 2 PRANAYAMA & MEDITATION 8 limbs of Yoga (hatha / raja yoga) Yamas: Ahimsa, Satya, Asteya, Aparigraha, Brahmacharya Niyama: Tapas, Santosha, Saucha, Svadhyaya, Ishvara Pranidhana Asana – Yoga postures (Can be taught in different ways – iyengar, hatha vinyasa, power yoga) Pranayama – Breath control, controlling the vital energy *Pratyahara – Withdrawal of the senses (stage 1 of meditation) *Dharana – Connection with an object (stage 2 of meditation) *Dhyana – Sustained concentration (stage 3 of meditation) Samadhi – Enlightenment / complete union Why is Pranayama so important? Effects the way in which the Determines the benefits body functions AND the Prescription is personal you receive way the body functions affects the breath Techniques which work Techniques which work with the inhalation as with the exhalation are generally stimulating generally calming Step 1: Regain Natural Breathing Diaphragmatic Breath / Belly Breathing - Relaxes body & mind and prepares you for practice Step 2: Sama Vritti ❖Balance inhale to exhale ❖Simple, easy and safe ❖ It is recommended to master sama vritti before attempting other pranayama techniques Shitali Pranayama + Sound (Ma) A cooling technique, running the air over the wet tongue cools the breath as it enters the body. Chanting Ma ~ extends the exhalation, creates calming effect of body & mind. Lions Pose ❖Simhasana is a strong seated asana, which incorporates a powerful breathing technique with a forceful exhalation. ❖Reduces stress, anger & anxiety ❖Place your hands on your knees. Straighten your arms and extend your fingers ❖Inhale through your nose shift dristi towards your third eye ❖Open your mouth stick your tongue as far out as possible towards your chin and exhale strongly through the mouth, making a "ha" sound ❖ Inhale, returning to a neutral face ❖Repeat 5 times Workshop 2: Developing a Personal Practice ❖Frequency? DAILY, Amount of time? 20 MINS, Time of Day? Morning/ Night/ Both, Place? A regular place is best however be free to meditate anywhere ❖ Stage 1: Stilling the mind: ❖Pratyahara – Withdrawal of senses ❖Dharana – connection with an object ❖Dhyana – sustained concentration ❖Stage 2: Self Inquiry - Reflect on distractions, keep a meditation journal, review monthly ❖Stage 3: Self Transformation - Act on things that continually present themselves Practices which you can do at home! AUM Meditation Shitali Sama Vritti A – legs, U – Pranayama body, M – Head.