Yoga Final

Meditation

Meditation (refers to dhyana, the 7th limb of the 8 limbs yoga system of Patanjali) is sustaining awareness on a single object of concentration (bija = seed). The bija or seed can be a mantra (sacred syllable or simple phrase), trataka (technique involving a drishti = gazing point), yantra (geometric symbol), or breath.

relaxation response or rest and digest response

Parasympathetic

Nadis

Pingala = male energy, sympathetic nervous system, right nostril; Ida = female energy, parasympathetic nervous system, left nostril

Prana

Prana is difficult to define since it pervades all existence. The easiest definition would be "life or vital force", yet this just barely scratches the surface of what it is. Prana is also involved in the decaying process and many of us would not associate the "life force" with "death force" processes. All energy is Prana, physical and otherwise - cosmic (both known and unknown): heat, light, gravity, electricity, magnetism and biological energies (i.e., mental/emotional/physical discharges associated with biochemical reactions). Some people call Prana the breath because of the association with the breathing practices known as pranayama, although Prana is not the breath. Prana is carried into the body via the breath. The word pranayama comes from the words Prana (life force) and Yama (restraint or control- as we have already reviewed from the 1st limb). Pranayama as a practice means the restraint, control or prolongation of the breath. The word is composed of "prana" and "ayama" which translates as "life force extension". However it is translated, it generally refers to the same concept, whether it is viewed as extending the breath and life force or controlling the breath and life force.

Vinyasa

dynamic linking of asanas in a particular sequence synchronized with the rhythm of the breath; includes the Sun Salutations (Surya Namaskar)

Dhyana

meditation, the 7th limb of the 8 limbs of Patanjali's yoga system

Nadi Sodhana

(Alternate Nostril Breathing) calms the nervous system and balances the two branches of the Autonomic Nervous System

Digitally-manipulated Pranayama

(the use of mudra = hand gesture, such as Vishnu mudra in Alternate Nostril Breathing = Nadi Sodhana)

Sun Salutation A

1. Tadasana Urdhva Hastasana (Mountain Pose with arms extended overhead) 2. Uttanasana (Intense Forward Stretch Pose) 3. Ardha Uttanasana (Half Intense Forward Stretch Pose) 4. Chaturanga Dandasana (Four Limb Staff Pose) 5. Bhujangasana (Cobra Pose) 6. Adho Mukha Svanasana (Downward Facing Dog Pose) 7. Same as 3 8. Same as 2 9. Same as 1

Sun Salutation B

1. Utkatasana (Fierce, Mighty, Powerful Pose) 2. Uttanasana (Intense Forward Stretch Pose) 3. Ardha Uttanasana (Half Intense Forward Stretch Pose) 4. Chaturanga Dandasana (Four Limb Staff Pose) 5. Bhujangasana (Cobra Pose) 6. Adho Mukha Svanasana (Downward Facing Dog Pose) 7. Virabhadrasana One (Warrior One Pose - right side) 8. Chaturanga Dandasana (Four Limb Staff Pose) 9. Bhujangasana (Cobra Pose) 10. Adho Mukha Svanasana (Downward Facing Dog Pose) 11. Virabhadrasana One (Warrior One Pose - left side) 12. Chaturanga Dandasana (Four Limb Staff Pose) 13. Bhujangasana (Cobra Pose) 14. Adho Mukha Svanasana (Downward Facing Dog Pose) 15. Same as 3 16. Same as 2 17. Same as 1

The 8 limbs from Patanjali's system

1. Yama- social restraints, disciplines in regard to others 2. Nyama- personal observances 3. Asana- posture 4. Pranayama- breath control 5. Pratyahara- withdrawing the mind from sensory stimulation 6. Dharana- concentration 7. Dhyana- meditation 8. Samadhi- super consciousness

Niyamas

5 guidelines: 1. Sauca- cleanliness or purity 2. Samtosa- contentment/modesty 3. Tapas- self motivation 4. Svadhyaya- self-study 5. Ishvara Pranidhana- translates as surrender to God

Yamas

5 restraints: • Ahimsa- non-violence • Asteya- non-stealing • Satya- non-deception • Bramacharya- celibacy • Aparigraha- non-attachment

AUM

A = birth of creation or creative force, Big Bang U = expansion or continuance of the creative force M = dissolution or exhaustion of the creative force Silence = latency of the creative force

Benefits of sun salutations

The practice of Sun Salutations strengthens the heart and lungs, lubricates the joints, increases the metabolic rate and warms up the body, strengthens and stretches the major muscle groups, improves breathing, builds stamina and develops coordination and agility.

benefits of diaphragm breathing

Diaphragmatic breathing brings the air to the lower portions of the lungs where there is a greater supply of blood - this allows for greater oxygen and carbon dioxide exchange

Pratyahara

Pratyahara is the link between all outer and inner aspects of yoga. In order for us to "yoke," or link the physical, outer aspects of yoga to the mental and spiritual aspects, the breath (pranayama) and senses serve as incredible tools to learn from and develop for this purpose. Pranayama is the yogic tool that allows us to essentially control our vital energies and impulses. With pratyahara, we gain mastery over the unruly senses- both prerequisites to successful meditation.

Four parts to the Breath Cycle in Pranayama

Puraka (inhalation), Antara Kumbhaka (retention at the end of the inhalation), Rechaka (exhalation), Bahya Kumbhaka (retention at the end of the exhalation)

The foundation of a beginner's yoga practice

Standing Yoga Poses

Sun salutations

Sun Salutations (Surya Namaskar) is a form of vinyasa (poses intelligently sequenced and linked together with the movement of your breath) consists of two sequences of poses, A and B. Sun Salutation A has 9 poses while Sun Salutation B has 17 poses

Surya Namaskar

Sun salutations

fight or flight response

Sympathetic

Autonomic Nervous System

Sympathetic (fight or flight response) and Parasympathetic (relaxation response or rest and digest response)

Ujjayi- the victorious breath

Ujjayi is often called the "ocean breath", and somewhat irreverently as the "Darth Vader" breath. It involves constricting the back of the throat, the glottis, while breathing to create an "ah" sound- thus the various "sounding" names. Benefits include focusing the mind, slowing down the breath, generating internal heat.

Viloma- The Divided Breath

Viloma divides the breath (either the inhalation or exhalation) into equal parts or stages, for example: 2, 3, or 4 parts. This involves kumbhaka. It increases the depth and length of the breath (the overall capacity) as well as increasing awareness of the body as a container for the breath (and prana).

Dharana

concentration (6th limb); involves concentrating on a Bija (seed): mantra, yantra, and trataka = gazing technique. (gaze/gazing point = drushti)

Restorative yoga

consists of yoga poses practiced passively with the support of props such as blankets, bolsters, blocks, and straps. The majority of the poses are practiced lying down either in a pronated (facing down) or supinated (facing up) position.

Viloma

division of inhalation or exhalation into equal parts with retention or pause

Pranayama

extension of the life force and the practice of yogic breathing and breath control. For the breathing practices known as Pranayama, we are concerned with only two of the prana vayus: prana and apana. From here on in this passage the prana refers to the specific prana vayu called prana. Prana is activated by inhalation and it is involved with anabolic processes. It moves within the thoracic cavity after absorbing the vital atmospheric energy (O2 and other gases). Apana is activated by exhalation and is involved in the catabolic processes. It moves within the abdominal cavity and regulates the processes of elimination (and secretions)- urine, feces, and semen.

pronated

facing down

supinated

facing up

Ida (nadis)

female energy, parasympathetic nervous system, left nostril

trataka

gazing technique; gaze/gazing point = drishti

mudra

hand gesture, such as Vishnu mudra in Alternate Nostril Breathing, used for digitally manipulated Pranayama

Pingala (nadis)

male energy, sympathetic nervous system

Loka Samasta Sukhino Bhavantu

mantra meaning "May the entire world or may all beings in the universe know peace and love"

Inverted Poses (Inversions)

poses that turn the body upside-down such as Shoulderstand, Headstand, Full Arm Balance

how the diaphragm functions during inhalation and exhalation:

the diaphragm contracts and presses down on the abdominal cavity and its contents - liver, kidneys, spleen, stomach, intestines - during inhalation and relaxes and rises upwards during exhalation

Iyengar Yoga

tradition of Yoga developed by BKS Iyengar that emphasizes correct alignment and precise actions in the yoga poses and incorporates the use of props such as bolsters, blankets, blocks, and straps

Ujjayi

victory breath or victorious breath

Drishti

when you pick one focused gazing point

There are FOUR parts to a breath cycle in pranayama practices:

• Inhalation (puraka) • Pause or Retention (antara kumbhaka) • Exhalation (rechaka) • Pause or Retention (bahya kumbhaka)

Benefits of restorative yoga are:

•Muscles relax as the body rests on the ground or on supporting props •Deep, diaphragmatic breathing becomes more profound and easy, which can alleviate respiratory problems •The mind becomes quiet, still, and calm •The nerves shift from a sympathetic nervous system (fight or flight) response to a parasympathetic nervous system (rest and digest) response •Deep relaxation allows for conservation of energy, thereby leading to decrease metabolic rate, decreased body temperature, decreased resting heart rate, decreased blood pressure •Stronger immune system •Improved blood and lymph circulation •Decreased irritability •Improved overall well-being •Improved focus, awareness, and cognitive function such as memory, problem-solving, and decision-making •More energy and vitality

Restorative yoga poses consist of

•Supta baddha konasana (reclining bound angle/cobbler pose) •Setu bandha sarvangasana (supported bridge pose) •Viparita karani (inverted lake or legs-up-the-wall pose) •Adho Mukha Virasana or Balasana (supported downward-facing hero pose or child's pose) •Parvanmukhtanasana (supported twisting forward bend pose) •Savasana (corpse pose)