YOGA FOR EVERY DAY

 

                

 

 

THE EIGHT STEPS OF YOGA

                                                               

OBJECTIVES

            -development of conscienceness,          !

            -development of prana, life force          !

            -flexibility of the body                          !      for well being, health, creativity, spiritual development.

            -relaxation                                          1

 

MATERIAL/SPIRITUAL BEINGS

-          Constitution of Man

YAMA and NYAMA

               - Yama: Non-violence (ahimsa), truth (satya), abstention from stealing (asteya), continence (bramacharya), and absence of greed for possessions beyond one’s need (aparigraha)

                -Niyama: Cleanliness (saucha), contentment (santosha), religious zeal (tapas), self-study and surrender of the self to the supreme Self or God

ASANA –Yoga postures

-          Flow of life force, of prana ( Nadi, chakra, marma)

-          Asana and chakra

-          Asana and breathing

-          Asana and sensation ( dynamic and static)

-          Yoga self massage

-          Asana for relaxation, stretching, flexibility,  strength, energy. meditation

-          Classical asana: : Tadasana, Paschimottanasana (pince), cobra, warrior, triangle,  candle, plough, frog, mountain, cat , savasana etc...

 

PRANAYAMA – Control of the breathing , of life force, of prana

            -4 phases breathing ( exhalation, retention, expiratio, retention )

            -abdominal , costal, thoracic, clavicular breathing

            -complete breathing

            -Ujjayi

            -altered breathing : extended inspiration or exhalation, alternated breathing, Kapalabhati , fragmented breathing, shitali, etc...

 

MEDITATION

            -Concentration

            -Meditation

            -Comtemplation

 

TECHNICAL SUPPORTS

            Bandhas (locks) Mulabandha (perineum), uddiyana bandha,(abdomen) , Jalandharabandha (throat)

            Kechari : tongue

            Mudra

            Mantra, Mandala,

            Affirmation

            Support : belts, cushion, wall, bricks, etc..

            Color, Visualisation, gems

            

YOGA FOR WHOLE BODY

1)      sun salutation  ,

2)      Marja’s coffee

3)      Breathing dance

4)      Free dance  

5)   Sequence for flexibility of  the column and mind purification          

 

YOGA FOR SPECIFIC OBJECTIVES

1)      Different parts of the body

2)      Different constitutions: Vata-Pitta –Kapha, age, atletic, 

3)      Different common illnesses  

4)   Therapeutic yoga

5)   Yoga and pregnancy

6)    Yoga for musicians

 

YOGA FOR  ANY  MOMENT OF OUR DAILY LIFE

            Exple: Waking up,  teeth washing, hair brushing, in the kitchen,  at the table, siiting in the office, while phoning,  picking up things, watching television, at the red light, , in the car, bus, plane etc.

 

                

 

PROCESS FOR SELF-ENQUIRY – SELF DIAGNOSIS – PRACTICE

 The different steps  are

            1-Awareness – sensitisation

            2-Analysis

            3-diagnosis

            4-goals and priorities

5-identification of tools : Asana, pranayama,  bandha, meditation

                                                 location, periodicity, regularity, etc.

            6-Life plan  and sequences

                        -daily rhythm

                        -weekly routine

                        -monthly cycle

            7-autoinduction  to  reprogram automatic pattern

            8-Practices

            9-auto evaluation

            10- adjustment

 

                

 

SELECTION / BUILDING OF SEQUENCES – art of balance

             -objective

            -Main posture

            -postures for the preparation of the main one.:

                                    -structural analysis of the main posture

                                    -critical point (s)

- selection of secondary postures

-opening – closing

            -transition postures

            -balanced sequence:

-front and back,

-balance of left and right side

-torsion

            -introduction of locks

            -breathing

-duration of the posture

 

                

 

 

 

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