Asana is a Sanskrit word which also refers to posture. Literally, it means “seat”. At first, Asana provided the secure postures that help an individual in attaining a lengthy meditation. As one of classical Yoga’s eight limbs, it is said to be that postures should be in a state of relaxed, comfortable, steady and yet firm.
Some people think that Asana is just about stretching the muscles but more than that it opens the chakras (energy channels) of the body. The body is strengthened and purified while the mind is controlled and focused as one performs the Asana. This is why it is important that one breathes deeply and slowly in holding Asana to enable a good stretch without being strained or in pain.
Yoga poses or Asana consists of basic postures which includes Seated, Twisted, Inversions, Balancing, Forward/Backward/Side Bending, Core strengthening, Hip Opening, Prone, Standing and Supine. From these basic Yoga postures, there have other sub-categories. Let us take a look at the different Yoga postures and the other poses under each basic posture.
Seated Yoga Poses –These poses are more suited for beginners as it can be adjusted to any flexibility and level of strength. It also focuses more on an individual’s flexibility more than the strength and it is energetically grounding compared to other basic type of yoga poses.
|Basic Level||Beginner’s Level|
|Accomplished (Siddhasana)Bound Angle (Baddha Konasana)Cat Tilt (Marjarjasana)Child (Blasana)Dog Tilt (Syanasana)
Extended Dognose (Uthita Syanasana)
Half Prayer Twist (Ardha Namaskar Parsvakonasana)
High Lunge (Utthita Ashwa Sanchalanasana)
Low Warrior (Ardha Yirabhadrasana I)
One Leg Boat (Eka Pada Nayasana)
Belly Twist (Jathara Parivartanasana)
Knee Down Twist (Sunta Matsyendrasana)
Threading the Needle (Sucirandhrasana)
|Balancing Bound Angle (Dandayamna baddha konasana)Balancing Table (Paripurna Navasana)Boat (Catuspadapitham)Crab (Ardha Pincha)Dolphin (Mayurasana)
Downward Facing Dog (Adho Mukha Shvanasana)
Downward Facing Frog (Adho Mukha Mandukasana)
Extended Legsquat (Parighasana)
Half Camel (Ardha Ustrasana)
Half Circle (Ardha Mandalasana)
Halflord of the Fishes (Ardha Matsyendrasana)
Half Pyramid (Ardha Parsvottanasana)
Half Upright Seated Angle (Ardha Urdhva Upavishta Konasana)
One Handed Tiger (Eka Hasta Vyaghrasana)
Tiptoe Pose (Prapadasana)
|Intermediate Level||Advanced Level|
|Camel (Ustrasana)Cow face (Gomukhasana)Crane (Bakasana)Firelog (Agnistambhasana)Flowering Lotus
Halflord of the fishes (Ardha matsyendrasana)
Half Lotus (Ardha Padmasana)
Headstand Prep (Ardha Shirshasana)
Inclined Plane (Purvottanasana)
Low Plank (Ardha Phalakasana)
One Leg Downward Facing Dog (Eka Pada Adho Mukha Svanasana)
Revolved Side Angle (Parivrtta Parsvakonasana)
|Full Lotus (Padmasana)|
Inversions Yoga Poses
|Beginner Level||Intermediate Level|
|Dolphin (Ardha Pincha Mayurasana)Half Shoulder Stand (Ardha Sarvangasana)||Headstand Prep (Ardha Shirshasana)Plow (Halasana)|
Balancing Yoga Poses - These poses focuses more on the individual’s ability to balance by also enhancing the mind control and focus.
|Basic Level||Beginner Level|
|Tree (Vrikshasana)||Balancing Bound Angle (Dandayamna Baddha Konasana)Half Upright Seated Angle (Ardha Urdhva Upavishta Konasana )Shiva Twist (Parivrtta Natarajasana)tiptoe pose prapadasana|
|Intermediate Level||Advance Level|
|Crane (Bakasana)Dancer (Natarajasana)Eagle (Garudasana)Extended Hand to Toe (Utthita Hasta Padangusthasana)
Half Moon (Ardha Chandrasana)
Revolved Half Moon (Parivrtta Ardha Chandrasana)
Upright Seated Angle (Urdhva Upavishta Konasana)
Warrior III (virabhadrasana III)
Strengthening Yoga Poses
|Basis Level||Beginner Level|
|Half Forward Fold (Ardha Uttanasana)One Leg Boat (Eka Pada navasana)||Balancing TableBoat (Paripurna navasana)Plank (Phalakasana)|
|Intermediate Level||Advance Level|
|Crane (Bakasana)inclined plane (purvottanasana)low plank (ardha Phalakasana)|
Back Bending Yoga
|Basic Level||Beginner Level|
|Bridge (Setu Bandhasana)Dog tilt (Svanasana)
Extended Dog (Utthita Svanasana)
|Chair (Utkatasana)Cobra (Bhujangasana)
|Intermediate Level||Advance Level|
|Bow (Dhanurasana)Camel (Ustrasana)|
Forward Bending Poses
|Cat Tilt (Marjariasana)Child (Balasana)
Seated Yoga Seal (Upavistha Yoga Mudra)
|Half Pyramid (Ardha Parsvottanasana)Pyramid (Parsvottanasana)|
|Half-bound Lotus Forward Fold (Ardha Baddha Padmottanasana)|
Physical life is a series of breaths. Natural humans breathe correctly. Civilized humans have become programmed with improper methods and attitudes of sitting, standing, and walking, which have robbed them of their birthright of natural and correct breathing. This lack of complete breathing has always been a contributing factor in disease. Air contains more than oxygen, hydrogen, and nitrogen; it also carries what we can refer to as the Life Force. The Life Force is linked closely to and has electric, magnetic, and gravitic properties. Correct application of this is said to treat disease, fear, worry, and the baser emotions.
We are oxygen-based life forms. We thrive in oxygen. You, me, them, it, and all the bodies, animals, and plants have spent Eons evolving while surrounded by, and swimming in, a sea of oxygen which is itself swimming in a sea of magnetic/gravitic particles of sunlight energy. Oxygen stores the sun’s energy so that all life can feed off of it. Even anaerobes (life forms that do not use oxygen) require oxygen using life forms to live in or around, because oxygen carries the energy of life itself. Prana, Chi, Ki, and Bions are all names for the Life Force stored in Oxygen. ‘Pneuma’ as in air, is ancient text for ‘Soul.’ Ozone, from the Greek, is a form of oxygen so important that the translation means, ‘The Breath of God.’
Oxygen from the air comes in contact with the impure blood in our lungs. Here a form of combustion takes place where the blood takes up oxygen and releases carbonic acid gas generated from the waste products and poisonous matter gathered up by the blood flowing through all parts of the system. The blood is then purified and oxygenated, carried back to the heart, and again becomes rich, bright red, and loaded with life giving qualities and properties.
Anoxia literally means: ‘A lack of oxygen.’ Society has created a world full of anoxia, and that is the problem we are facing on an international scale. Through industrialization and pollution based on ego and greed, we have destroyed the natural balance of Nature. We’ve lowered the amount of fresh oxygen normally found in our environment. We need this oxygen back to help us flourish and maintain good health.
The simplest solution can be found in conscious complete breathing. Nostril breathing is far superior to mouth breathing. Our nostrils are an important filtering and staining system, purifying the air that reaches our delicate organs. Breathing can be classified four ways.
1. High in the lungs (collarbone), requiring the most expenditure of energy and the least benefit; it is practiced unconsciously by most of us.
2. Mid-lung (ribs).
3. Low in the lungs (deep).
4. Complete breath, effortlessly pulling down the diaphragm and filling the body with oxygen from bottom to top.
The complete breath contains all the best of the other three, with their shortcomings eliminated. It must be performed with total relaxation. You can learn this easiest while lying down, and after practicing it can be done when sitting, standing, and then all the time. Usually when we take a deep breath we fill the upper part of our lungs, then the middle, then try and force more air in deeper. The complete breath is performed in the opposite order-from the bottom up-and without force, and breathing only through the nose.
The consciousness explorers expand upon this exercise to induce a state where they imagine themselves as part of giving and receiving love to and from everything. But for beginners it is enough to use this to increase our cellular oxygenation. The average person has a lung capacity of 250cc, but with a few weeks of daily practice it is possible to double this. The yogis sate that when the capacity reaches 750cc the intuitional powers develop more fully.
We are truly wondrous creations.
Recently, yoga has become a great source of empowerment, confidence building, and inspiration for many women around the world. It is thanks to that increasing number of women practicing yoga, that yoga is being promulgated.This great “explosion” of yoginis across country and in the world today, suggests women are interested in learning more about their bodies while nourishing their minds. Many have found a regain of self-esteem, sense of independence and empowerment. While physically speaking, they gain core strength that leads to better balance, stable biorhythms and poise.Some women, on their quest in yoga have encountered some preconceptions of yoga. We thought we should make available the most popular for our readers to browse through.
… Here are some of the good ones:
• Published scientific research papers affirm the positive effects of yoga in the relief of the symptoms and/ or medical conditions including asthma, arthritis, high blood pressure, gastro-intestinal issues, varicose veins and depression
• Asana and Pranayama are entwined in such way that creates a flowing series of physical postures, each of which individually targets, stretches, opens and improves muscle tone in specific parts of the body
• Muscles tone in different areas of the body as well as organs become able to open up and/or stretch safely with less resistance after doing sun salutations – among other poses
• Yoga has proven to be one of the most demanding physical exercises
• Forms of yoga such as Iyengar, and Hatha show to be restorative since the poses are held for a considerable length of time and it emphasis on the breathing and relaxation that often promote healing of the body- specially old injuries.- Balance is gain and the “mind- body” connection is strengthen.
• While yogis and yoginis alike are likely to loose calories, gain flexibility and tone their muscle in half the time it takes to complete a gym session. It is important to find a class that suits the practitioner bestIf you already have been practicing yoga for quite a while, you may be interested in taking it to the next level. Many women who came in across Yoga felt like the need to share what they’ve learned by becoming a Yoga teacher. You too could, visit our pate to learn more.
To literally translate the word Yoga, it means “to join or yoke together”. Creating a harmonious experience by bringing the body and mind to work together had been the reason for its popularity. Individuals who wanted or yearned for an amplified self-understanding, good health, and better personal freedom paved the way to a meaningful and successful search for a system of mental and physical exercise which became known all over the world.
A COMMON MISCONCEPTION
Many people think that Yoga is established as part of the Hinduism religion. On the contrary, it was the Hinduism religious structures that borrowed Yoga’s ways and the religion evolved. Later on, Hinduism incorporated Yoga’s practices to their structure. It is also in this same manner that all throughout the world, other religions embedded Yoga’s ideas and practices into their system.
WHEN IT ALL STARTED
There is really no specific or exact date when Yoga started but it definitely precludes written history.However there were evidences of Yoga that was unravelled in the stone carvings which depicted Yoga positions figures. These stone carvings were discovered in the Indus Valley archaeological sites. Archaeologists predicted that it might have been there for about 5,000 years or more and so it was believed that Yoga has been practiced even in the ancient times.
It was around the period 1st century BC or 5th century AD that the scholar Patanjali compiled the Yoga’s earliest texts setting down the most widespread practices and theories of Yoga of his time. His book was titled Yoga Sutras or the “Yoga Aphorisms” which described the “Ashtanga Yoga” system or Yoga’s eight limbs. This system is better known today as the Classical Yoga.
THREE BASIC STRUCTURES OF YOGA
Yoga comprises of 3 basic structures which makes up the whole system. The three structures arebreathing, exercise, and meditation. Yoga’s breathing techniques teaches a person the proper way of inhaling and exhaling. The concept of breathing in Yoga is based primarily on the view that the air that comes in is the source of life that sustains our body. In this way, Yoga student learns how to breathe the right way thereby increasing their breath control which helps improve the body and mind’s function system as well as enhancing their overall health.
Meanwhile, Yoga’s exercises are intended to increase the body’s total health and its efficiency. To be able to achieve this, the glandular systems of an individual’s body are the target of the exercises that puts pressure into it. The exercises are also meant to pay respect and great care for the body to which is a key instrument that allows one to move and work and at the same time evolve in this world.
The two structures are needed to prepare the body and mind to enable a successful meditation. A sound body and a quiet mind make it easier for the student to heal the stress away. As such, regular practicing of Yoga empowers an individual.
THE EIGHT LIMBS OF YOGA
1) Restraint or “yama” – This first limb focuses on refraining from lying, violence, casual sex,hoarding, and stealing;
2) Observance or “niyama” - This second limb is all about contentment, tolerance, purity, study, and remembrance;
3) Physical exercises or “asana” – the 3rd limb;
4) Breathing techniques or “Pranayama” – the 4th limb;
5) Preparation for meditation or “pratyahara” – the 5th limb or described as detaching the mind from all senses;
6) Concentration or “dharana” – this 6th limb shares how one can control the mind focusing on an object for a specified time;
7) Meditation or “dhyana” – this 7th limb teaches one to focus his attention on an object or nothing at all for an indefinite period of time; and,
8) Absorption or “Samadhi” – this 8th limb makes one realize the true and essential nature ofone’s self.
YOGA IN THE UNITED STATES
In the late 1800s, United States was introduced with Yoga. It did not gain outright popularity until the 1960s. The youth’s interest in Yoga has become a part of their culture which they began to see its beneficial effects. This earned the respect and paved the way for the wide acceptance of Yoga as a significant tool in managing stress and developing one’s well-being. In fact, many physicians nowadays recommend to their patients to have a regular Yoga practice which will lessen the risk ofheart disease and will prevent arthritis, depression, back pain as well as other chronic conditions.
Yandara offers yoga teacher
training & certification
at our Oceanfront Retreat
in Todos Santos, Baja, Mexico.
Yoga Teacher Training
Your yoga teacher training at Yandara school emphasizes yoga practice and teaching skills, including organizing a class, creating confidence and making postural corrections. You will learn to teach Yoga with precision alignment, emphasizing heart-felt presence. You can use this training as a foundation for any style you choose to teach.