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Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction Yoga a brief introduction
YOGA a Brief Introduction by Gudrun Dreher Yoga the Old-New Way to World Peace According to Yoga Philosophy reality is unchanging and unmoving the world as we perceive it ‐ with its perpetual flux ‐ is therefore an illusion (maya) originally, there was only one SELF: undifferentiated energy, infinite, unchanging, formless then: process of differentiation occurs: ‐>split between subject & object or individual self and universal SELF The Aim of Yoga to see though the illusion (maya) and perceive the true reality ‐ the reality that is unchanging and unmoving ‐ to re‐establish the original union between the individual and the universal SELF => this can be achieved in a state of enlightenment it will bring liberation from all pain and suffering and therefore lead to lasting happiness The Paths of Yoga Karma Yoga Bhakti Yoga Jnana Yoga Raja Yoga Yoga of Action Yoga of Devotion Yoga of Wisdom Yoga of Physical & Mental Control The Limbs of Yoga Yama: ethical conduct towards others Niyama: ethical conduct towards self Asanas: Yoga poses ‐> aim: to control the body Pranayama: breathing exercises ‐> aim: to control the mind Pratyahara: withdrawing one’s attention from the body and its senses Dharana: concentration of the mind Dhyana: meditation Samadhi: uninterrupted contemplation of reality Anatomy of the Human Body in Yoga Philosophy The Bodies Physical body: food sheath Astral body: ‐ pranic sheath ‐> sensations ‐ mental sheath ‐> thoughts & emotions ‐ intellectual sheath ‐> decision making = residence of the ego Causal body: bliss sheath ‐> seed body The System of Chakras & Nadis 7 chakras 72,000 nadis 3 main nadis: * ida * pingala * shushuma Health Benefits of Yoga good health requires the free flow of prana (‘life force’) in the nadis and the proper balance of all 7 chakras regular practice of meditation, pranayama (‘breathing exercises’) and asanas (Yoga ‘poses’) helps to balance, re‐align and cleanse the chakras as well as the nadis Health Benefits of Yoga - cont the practice of yoga has shown to decrease stress levels, to lower blood pressure, and to slow down the rate of aging the various Yoga asanas exercise the entire body Yoga asanas and pranayama help to remove physical and cellular waste, to improve muscle tone, and to protect, strengthen and repair joints and ligaments the regular practice of Yoga (asanas, pranayama, meditation) increases mental, emotional, and spiritual clarity and well‐being and improves focus, discipline, balance, intuition, imagination, creativity, and understanding The Om Sign A Typical YOGA Session Includes* Pranayama = Breathing Exercises Meditation Asanas = Poses Pranayama = Breathing Exercises Relaxation Meditation * Please Note: the following session was inspired by the classes and seminars that my Yoga Teacher, Sensei William Daniel, taught on Haida Gwaii between 2005 and 2007 Pranayama - Breathing Exercises Slow Breathing: ‐ in:out = 1:2 ‐ in:hold:out = 1:4:2 Kapalabhathi (‘makes‐the‐head‐shine’ breathing) cleansing breath: part of kriyas (= purification exercises) Anuloma Viloma Pranayama (alternate nostril breathing) right ‐ pingala: ‘sun breath’ left ‐ ida: ‘moon breath’ Meditation -> “Ways In” Focus on Breath Concentration Visualization Guided Meditation Movement Mantra: repetition of sounds, often seed syllables, to focus and relax the mind Yantra: visual tools that are either used as centering devices or as symbolic compositions of energy patterns Examples of Mantras Soham Om Namah Shivayah Om I am Chakra Seed Syllables: Om, Sham, Ham, Yam, Ram, Vam, Lam e.g. Om Yam Namaha Examples of Yantras Sequence of Asanas - Part Surya Namaskar = Sun Salutation (4 x) 1 salutation pose: exhale 2 raised‐arms pose: inhale 3 hands‐to‐feet pose: exhale 4 equestrian pose (one leg back): inhale 5 plank: hold breath 6 eight limbs pose: exhale 7 cobra pose: inhale 8 downward dog pose: exhale 9 equestrian pose (one leg forward): inhale 10 hands‐to‐feet pose: exhale 11 raised‐arms pose: inhale 12 mountain pose (arms down): exhale Sequence of Asanas - Part Bhujangasan = Cobra Pose (3 x) ‐> relax in Crocodile Pose Salabhasan = Locust Pose (4 x) ‐> relax in Crocodile Pose Dhanurasan = Bow Pose (3 x) ‐> relax in Savasana = Corpse Pose Pavanamuktasan = Head‐to‐Knee Pose (4 x) ‐> relax in Savasana = Corpse Pose Paschimottanasan = Sitting Forward Bend Pose (4 x) ‐> relax in Savasana = Corpse Pose Parivrtta Trikonasan = Reverse Rriangle Pose (6 x) ‐> relax in Tadasana = Mountain Pose Vrikshaasan = Tree Pose (2 x) ‐> relax in Tadasana = Mountain Pose Sequence of Asanas - Part Udyanabhanda = Stomach‐Pull‐In (3 x) Sarvangasan = Shoulder Stand [‘all‐parts pose’] (1 x) ‐> relax in Savasana = Corpse Pose Halasan = Plough Pose (1 x) ‐> relax in Savasana = Corpse Pose Matsyasan = Fish Pose (1 x) ‐> relax in Savasana = Corpse Pose Chakrasan = Half‐Wheel Pose (1 x) ‐> relax in Savasana = Corpse Pose Matsyendrasana = Spinal Twist Pose ( 2 x) ‐> relax in Staff ose Ushtrasan = Camel Pose (1 x) ‐> relax in Balasana = Child’s Pose Savasana = Corpse Pose (1 x) Yoga Asanas - Images THE BEST WAY TO UNDERSTND WHAT YOGA IS: TRY IT OUT YOURSEFL! Thank You! © Gudrun Dreher - 2006/2012 Thousand Thanks to my Yoga Teacher Sensei William Daniel - for Teaching me! Images Used in this Presentation p. 1: Image of Lotus Flower from: http://commons.wikimedia.org/wiki/File:Sacred_lotus_Nelumbo_nucifera.jpg p. 2: Images of Peace: Image Top from: http://www.flickr.com/photos/snapies/3934856469/ Image Right from: http://www.freedigitalphotos.net/images/Teamwork_g404‐Multiracial_Kids_Holding_Hands_p43355.html p. 8: Image of Human Body with Chakras from: http://www.rickrichards.com/Chakras.htm p. 10: Image of Human Body with Chakras & Nadis from: http://mysticrebels.com/kundalini.htm p. 13: Image of Om Symbol from: http://wiki.white‐wolf.com/camwiki/images/1/11/Om_symbol.jpg p. 18: Images of Yantras: Image Left from: http://commons.wikimedia.org/wiki/File:Madhubani_Mahavidyas.jpg Image Middle from: http://commons.wikimedia.org/wiki/File:Dhumavati_yantra_color.jpg Image Right from: http://www.flickr.com/photos/arjuna/267145206/ p. 21: Image of Yoga Asanas from: http://www.mat‐yoga.com/wp‐content/uploads/2011/09/Yoga‐Postures‐Asanas.jpg For Further Information Yoga ‐ Introduction: Yoga ‐ Anatomy: http://www.yoga‐age.com/modern/asanas.html http://www.sivananda.eu/en/yoga‐postures.html Yoga ‐Pranayama: http://www.rickrichards.com/Chakras.htm http://ramakrishnanandayoga.com/1003/astral‐body‐nadis‐koshas/ Yoga ‐ Asanas: http://www.youtube.com/watch?v=1e77exc7ukI http://www.sivananda.eu/en/sivananda‐yoga.html http://www.youtube.com/watch?v=zjB‐gg32xjA Meditation: http://www.youtube.com/watch?v=Gx_lOv_9ijE http://www.deepakchopra.com/video/view/69/live_meditation_with_deepak_chopra http://www.youtube.com/watch?v=e0rSmxsVHPE&feature=related http://www.youtube.com/watch?v=4TP2c0gLHH0 http://www.youtube.com/watch?v=fNruveUaeRg&feature=related http://www.youtube.com/watch?v=bd‐Pslr4GIw&feature=related http://www.youtube.com/watch?v=RlCakXzJjOo&feature=related [...]... Yoga ‐ Anatomy: http://www .yoga age.com/modern/asanas.html http://www.sivananda.eu/en /yoga postures.html Yoga ‐Pranayama: http://www.rickrichards.com/Chakras.htm http://ramakrishnanandayoga.com/1003/astral‐body‐nadis‐koshas/ Yoga ‐ Asanas: http://www.youtube.com/watch?v=1e77exc7ukI http://www.sivananda.eu/en/sivananda yoga. html http://www.youtube.com/watch?v=zjB‐gg32xjA Meditation:... Halasan = Plough Pose (1 x) ‐> relax in Savasana = Corpse Pose Matsyasan = Fish Pose (1 x) ‐> relax in Savasana = Corpse Pose Chakrasan = Half‐Wheel Pose (1 x) ‐> relax in Savasana = Corpse Pose Matsyendrasana = Spinal Twist Pose ( 2 x) ‐> relax in Staff ose Ushtrasan = Camel Pose (1 x) ‐> relax in Balasana = Child’s Pose Savasana = Corpse Pose (1 x) Yoga Asanas... Paschimottanasan = Sitting Forward Bend Pose (4 x) ‐> relax in Savasana = Corpse Pose Parivrtta Trikonasan = Reverse Rriangle Pose (6 x) ‐> relax in Tadasana = Mountain Pose Vrikshaasan = Tree Pose (2 x) ‐> relax in Tadasana = Mountain Pose Sequence of Asanas - Part 3 Udyanabhanda = Stomach‐Pull‐In (3 x) Sarvangasan = Shoulder Stand [‘all‐parts pose’] (1 x) ‐> relax in Savasana = Corpse Pose Halasan = Plough Pose (1 x)... the following session was inspired by the classes and seminars that my Yoga Teacher, Sensei William Daniel, taught on Haida Gwaii between 2005 and 2007 Pranayama - Breathing Exercises Slow Breathing: ‐ in:out = 1:2 ‐ in:hold:out = 1:4:2 Kapalabhathi (‘makes‐the‐head‐shine’ breathing) cleansing breath: part of kriyas (= purification exercises) Anuloma Viloma Pranayama (alternate nostril breathing) right ‐ pingala: ‘sun breath’ left ‐ ida: ‘moon breath’...Health Benefits of Yoga - cont the practice of yoga has shown to decrease stress levels, to lower blood pressure, and to slow down the rate of aging the various Yoga asanas exercise the entire body Yoga asanas and pranayama help to remove physical and cellular waste, to improve muscle tone, and to protect, strengthen and repair joints and ligaments the regular practice of Yoga (asanas, pranayama,... 10 hands‐to‐feet pose: exhale 11 raised‐arms pose: inhale 12 mountain pose (arms down): exhale Sequence of Asanas - Part 2 Bhujangasan = Cobra Pose (3 x) ‐> relax in Crocodile Pose Salabhasan = Locust Pose (4 x) ‐> relax in Crocodile Pose Dhanurasan = Bow Pose (3 x) ‐> relax in Savasana = Corpse Pose Pavanamuktasan = Head‐to‐Knee Pose (4 x) ‐> relax in Savasana = Corpse Pose Paschimottanasan = Sitting Forward Bend Pose (4 x)... Om, Sham, Ham, Yam, Ram, Vam, Lam e.g. Om Yam Namaha Examples of Yantras Sequence of Asanas - Part 1 Surya Namaskar = Sun Salutation (4 x) 1 salutation pose: exhale 2 raised‐arms pose: inhale 3 hands‐to‐feet pose: exhale 4 equestrian pose (one leg back): inhale 5 plank: hold breath 6 eight limbs pose: exhale 7 cobra pose: inhale 8 downward dog pose: exhale 9 equestrian pose (one leg forward): inhale 10 hands‐to‐feet pose: exhale... the regular practice of Yoga (asanas, pranayama, meditation) increases mental, emotional, and spiritual clarity and well‐being and improves focus, discipline, balance, intuition, imagination, creativity, and understanding The Om Sign A Typical YOGA Session Includes* 1 2 3 4 5 6 Pranayama = Breathing Exercises Meditation Asanas = Poses Pranayama = Breathing Exercises Relaxation Meditation * Please Note: the following session was inspired by the classes and... p. 18: Images of Yantras: Image Left from: http://commons.wikimedia.org/wiki/File:Madhubani_Mahavidyas.jpg Image Middle from: http://commons.wikimedia.org/wiki/File:Dhumavati_yantra_color.jpg Image Right from: http://www.flickr.com/photos/arjuna/267145206/ p. 21: Image of Yoga Asanas from: http://www.mat yoga. com/wp‐content/uploads/2011/09 /Yoga Postures‐Asanas.jpg For Further Information Yoga ‐ Introduction: ... left ‐ ida: ‘moon breath’ Meditation -> “Ways In” Focus on Breath Concentration Visualization Guided Meditation Movement Mantra: repetition of sounds, often seed syllables, to focus and relax the mind Yantra: visual tools that are either used as centering devices or as symbolic compositions of energy patterns Examples of Mantras Soham Om Namah Shivayah Om I am Chakra Seed Syllables: Om, Sham, Ham, Yam, Ram, Vam, Lam ... Yoga Karma Yoga Bhakti Yoga Jnana Yoga Raja Yoga Yoga of Action Yoga of Devotion Yoga of Wisdom Yoga of Physical & Mental Control The Limbs of Yoga Yama: ethical conduct towards others... http://www.sivananda.eu/en /yoga postures.html Yoga ‐Pranayama: http://www.rickrichards.com/Chakras.htm http://ramakrishnanandayoga.com/1003/astral‐body‐nadis‐koshas/ Yoga ‐ Asanas: http://www.youtube.com/watch?v=1e77exc7ukI... Chakra Seed Syllables: Om, Sham, Ham, Yam, Ram, Vam, Lam e.g. Om Yam Namaha Examples of Yantras Sequence of Asanas - Part Surya Namaskar = Sun Salutation (4 x) 1 salutation pose: exhale 2 raised‐arms pose: inhale