Yoga Paper

Topics: Yoga, Chakra, Sanskrit words and phrases Pages: 11 (3506 words) Published: May 9, 2013
Lupita Estrada
Hatha Yoga beginners
Kin 70

Week one and two:
During my first two weeks of this class I learned how to breathe correctly to relax and let it run through my entire body, in through the nose, out through the mouth. She taught us how to do our asanas. The requirement for practicing asanas is that it be as steady and comfortable as possible. The body is held poised, and relaxed, with no discomfort. When control of the body is mastered, practitioners are believed to free themselves from the duality of heat/cold, hunger/satiety, joy/grief, which is the first step toward the attachment that relieves suffering. * Listed below are traditional practices for performing asanas * The stomach should be empty.

* Force or pressure should not be used, and the body should not tremble. * Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly. * The breathing should be controlled. The benefits of asanas increase if the specific pranayama to the yoga type is performed. * If the body is stressed, perform Corpse Pose or Child Pose * Such asanas as Sukhasana or Shavasana help to reduce headaches We learned how to align our body for the different types of poses that we learned. I remember doing the childs pose the first time and it was quite difficult for me. I couldn’t reach my head on the floor comfortably. The instructor taught me how to relax my shoulders and lie there without any discomfort. It was a big help. It made me feel really relaxed and calm within myself. Week three and four:

During these two weeks we continued the practices of week one and two. We learned the balanced routine and order of movements page. A balanced routine contains asanas from each of the following catergories: * Forward

* Backward
* Sideways
* Twist
* Inverted
There are optimal order of asanas and practices to take you from outwardly, directed, blocked, stressful energy to the experience of inwardly directed, open and flowing energy * Breath
* Warmup
* Standing
* Seated
* Prostate
* Inverted
* Deep relaxation
* Meditation
We learn the balance of left and right, all areas of the body, strength and flexibility, each basic direction of movement, yin and yang, outwardly physicality and inward abosroption. This information can be used to arrange a series of practices for specific issues such as: Working on specific areas of the body that is out of balance and working on a specific area of the body that has been recently injured, also preparing for a different activity afterwards. We learned more types of asanas. There is the cobra: where you are lying on your stomach. Your pubic bone and legs are pressed against the floor, your torso, spine, and neck are lifted, and your arms are in front of you. There is a standing forward bending, this involves your feet, legs, hip socket, and spine. The bridge pose: using your body ti have a pelvic tilt, up the spine Moon: you use your feet and legs, pelvis, spine, neck, shoulders, and arms Standing backward bending: feet and legs, pelvis, spine, neck, and shoulders and arms Supine twist: legs, pelvis, and back of the spine up through the neck We also focused on the breath pattern with the standard sun posture routine. Pranayama: (energy control): diaphragmatic breathing: this is the foundational breath practice. The first thing we practiced was lying in the savasana position. This is where we lie down with are palms facing up or in by your butt, but they are not facing down. If they are facing down it will diminish the expansion of the rib cage. You have to physically relax as deeply, you have to allow the breath to move into the deepest areas of the lungs as you inhale. Breath should be smooth and not stuttering at all. The exhale should be a slow and natural response to the inhale. Next, focus on the expansion of the aba in response to the movement of the dighragm. The...
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