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" All the information mentioned here is compiled from the knowledge of scholars and doctors,etc."

YOGA TRAINING chapter 1 and 2

  • YOGA TRAINING

                          
https://www.jiwords.com/2023/07/YOGA-TRAINING-chapter-1-and-2.html

What is yoga 

Yoga is an art, science, and philosophy of life as well as a physical discipline.yoga leads to     greater health, mental control,and self realization. The origins of yoga date back to india four thousand years ago.

In today's fast-paced world,where stress level are high and individuals are constantly juggling multiple responsibilities, yoga provides a sanctuary of calmness and tranquility. it offers a unique blend of physical movement, breath control, mindfulness,and relaxation techniques that work together to promote harmony with in the body mind.

 Through regular yoga practice, individuals can experience a wide range of benefits. Physically, it improves flexibility, strengthens muscles, enhances posture and balance while alleviating chronic pain.

Mentally and emotionally, yoga helps reduce stress levels by calming the mind and promoting mental clarity. It also cultivates self-awareness and emotional resilience.

Furthermore, yoga training encourages the integration of mind-body-spirit connection by fostering a sense of inner peace and harmony. It allows individuals to tap into their inner wisdom while developing mindfulness skills that can be applied to all aspects of life.

In conclusion, yoga training is not just another fitness trend; it is an ancient practice with profound implications for holistic well-being. By incorporating regular yoga practice into our lives, we can experience improved physical health along with enhanced mental clarity an

❤ The different types of yoga and which one is right for you

           Different types of yoga, Hatha yoga, Vinyasa yoga, Bikram yoga, Ashtanga yoga, Kundalini yoga, Restorative yoga, Yin yoga  

                               Introduction;                                                                                                       When it comes to practicing yoga, there is no shortage of options available. From the slow and gentle movements of Hatha yoga to the dynamic and flowing sequences of Vinyasa yoga, each style offers its own unique benefits. With so many different types of yoga to choose from, it can be overwhelming to determine which one is right for you. In this section, we will explore the various types of yoga and help you discover which style aligns best with your goals and preferences.

One popular type of yoga is Hatha. Known for its focus on basic postures and breathing exercises, Hatha provides a solid foundation for beginners looking to build strength and flexibility. On the other hand, if you prefer a more vigorous practice that synchronizes movement with breath, Vinyasa may be the ideal choice for you. This dynamic style combines flowing sequences with creative transitions to create a sense of fluidity and energy.

For those seeking a challenging physical practice in a heated environment, Bikram or hot yoga might be worth exploring. These classes are conducted in rooms heated to around 105 degrees Fahrenheit (40 degrees Celsius) with high humidity levels. The intense heat helps promote detoxification through sweating while increasing flexibility.

Ashtanga is another popular form of traditional Indian yogic practice that follows a specific sequence of postures combined with synchronized breathing techniques. It offers a physically demanding practice that focuses on building strength and stamina.

If you are interested in exploring the spiritual aspects of yoga along with physical movement and meditation practices, Kundalini might be your calling. This ancient form emphasizes breathwork (pranayama), chanting (mantra), energetic locks (bandhas), and meditation techniques to awaken dormant energy within.

For those who seek deep relaxation and restoration, Restorative yoga offers a gentle and nurturing practice that uses props to support the body in various poses.

This style allows for deep relaxation and stress relief, making it ideal for individuals recovering from injuries or dealing with chronic pain.

Lastly, if you prefer a slower-paced practice that targets the connective tissues of the body, Yin yoga may be the perfect fit. 

By exploring these different types of yoga, you can find the one that resonates with your physical abilities, goals, and personal preferences. Whether you are looking for a challenging workout or a soothing practice to calm your mind and body, there is a style of yoga out there that is just right for you.

              Here are a few tips before you get started.

❤  Ideally you should practice yoga somewhere quiet and peaceful. Disconnect the telephone, turn off the phone, and remove your watch.

❤  Work on a non-slip mat that is long enough for your entire body to rest on comfortably

❤  Practice barefoot and in light, comfortable clothing.

❤  Don't practice on a full stomach. Wait for up to four hours after a meal and two hours after a snack.

❤  Remove contact lenses and tie up long hair.

❤  If it is cold, work in a heated room. When resting, remember to Keep warm- use a blanket i necessary.

❤  A yoga session always requires a warm-up period.Your muscles need to become more fluid before attempting the complex stretches.

❤  Begin your practice at the appropriate level and go at your own pace. Do not overstretch your muscles.

❤  Do not force yourself into the postures. Push yourself just to the 'edge' of the discomfort,breath into the muscles involved, and hold the position for a few breaths. With practice you will be able to ease yourself deeper and deeper into position.

                               

                    CHAPTER 1           click here for yoga training chapter 3&4 

 (   If you are suffering from any health problems start only with your doctor's permission   )

             Try beginning with the standing postures, such as Samasthiti (Equal Pose) and Tadasana (Mountain Pose).These asanas will improve your balance and spinal alignment. Yogamudrasana (Sealing Pose will help to quieten your mind.

      SAMASTHITI       (equal pose)

YOGA TRAINING  CHAPTER 1
Use this stable, centered pose to start a short session of standing postures, returning to it at the end of each stretch. You can also practice Samasthiti whenever you are standing during the day.

1)  Stand with your feet together or slightly apart, whichever feels more comfortable. lake your awareness to the soles of your feet and the distribution of weight between them. Do you have more weight on one foot than the other?

2)  It you can balance, close your eyes. Slowly rock your weight from side to side, moving through the center point of your feet. Now lean forwards and back slowly several times. Finally rest, centered. Bring an element of softness to your feet, so they feel as though they widen outwards.

3)  While your feet ground downwards, move your awareness to your legs and get a sense of extending up towards the sky, starting at the ankle joints.

4)  Expand your awareness to your torso. Let your pelvis be in a neutral position, tilted neither forwards nor back.The Role of the hips in Forward Bends.

5) Exhale tension out of the spine so its released to grow taller. your abdomen moves in and out in time with your slow, rhythmic breath.

6)  If you tend to round your back and "collapse" in your chest area, lift your breastbone gently towards the chin. Make it subtle, so your floating ribs don t jut out. if you carry your chest expanded to the extent that you bring tension into your lower back, soften it and let go.

7)  Drop your shoulders and let them hang relaxed. Aim for a feeling of width between the tips of your shoulders. Let your arms hang, with your fingers naturally slightly.

 THADASANA ( mountain pose)

                                              YOGA TRAINING  CHAPTER 1

 This pose is a wonderful exercise in centering and being able to respond to situations from a solid base.Begin and end each of the standing poses with this centered position. Use it as a chance to be aware of the sensations in your body, as you gather feedback about what happened in the last pose. Practice Tadasana whenever possible throughout the day.

1)  Stand with your feet a little less than hip width apart, with the outside edges of your feet parallel. While your feet ground downwards, move your awareness to your legs
get a sense or extending up towards the sky starting at the ankle joints. Let your pelvis find a neutral position. The spine, supported by the pelvis, is treed to lengthen upwards. it is perfectly possible to stand erect and be relaxed at the same time

2) Exhale tension out of the spine so it is released to grow taller. Get a sense of your arms dangling from the shoulder sockets. Let them just hang, and completely let go. As your shoulders soften down, the neck and head float and rise up out of them. Release the mouth, tongue, and jaw. Observe whether this allows other more distant parts of the body to release too. bring a sense of weightlessness to the head.Visualize it as a helium filled balloon on the end of a stick, your spine. Mentally sweep over your body to see where the heaviness is
            ( avoid stand poses if you have acute asthma colitis or cardiac problems)

3)  Be aware of your breathing.Release the diaphragm muscle. lake slow, deep, steady breaths.
feel the  ripple like effect on each breath on the spine. Quite different from an upwards movement induced by muscle tension, feel the lifting energy with each inhalation. Follow your breath to feel where it lets your body open and expand. explore any subtle effects that your exhalation has on your body.

VRIKSHASANA (the tree)

             

YOGA TRAINING  CHAPTER 1
 Practicing this asana can bring you a wonderful feeling of inner peace. The balancing postures promote mental concentration, focus, and physical balance. For this exercise, visualize yourself as a tree that is firmly rooted to the earth with branches growing up towards the sun. Keep your breathing regular and steady so as not to disturb your balance.

 1) Stand straight and balance yourself on your left foot. Bend the right knee and place the right foot against the opposite thigh with the knee pointing outwards. do note lean forwards.The right foot should be flat against the left thigh; the left leg should be straight.

2) Focus on a point in front of you. Now bring both palms together at the chest in Namaste, the prayer position. Balance and breathe.   

3) Keeping both palms together, extend the arms above the head and stretch to your fingertips. Hold the position for about 30 seconds, breathing gently. Now go back to step 1 and repeat the exercise with the right leg straight and the left leg bent. You can gradually increase the time that you hold this posture to a maximum of 3 minutes.

   UTTHITA HASTA PADANGUSTHASANA  (hand to foot pose)

YOGA TRAINING  CHAPTER 1
When a balance pose is a challenge to flexibility, it is amazing how we are forced to focus to stay upright

1) Stand in Tadasana and ground yourself through your heels. Quieten the mind so that you can fully focus on what you are doing right here and now; maintaining your balance.Gaze at a fixed point at eye level.Bend the right knee slightly and pause to let your left leg better connect with the earth. Lift up your right leg and hold the knee with your right hand. With your left hand to your hip, lift the sternum so your posture stays erect. Lengthen the right side waist by moving the right hip down level with the left. Pressing the knee closer to the torso, hold for seven even breaths.

2) Now open the leg out to the right. Roving eyes will distract you by taking your awareness elsewhere. Turn your head to gaze left and keep your eyes steady. If you are holding your knee, lift it towards your armpit.If you are holding your toe, lift it as high as you can. Keep the supporting leg straight. Breathe here for seven rounds. Then, still balancing, bring the leg back to the front. Release the leg and straighten it in mid-air. Lower the leg slowly and practice the other side.

(If your hamstrings are flexible, loop your big toe with the thumb and finger and straighten the leg out in front (see this alternative pose, below right). Now keep both sides of the torso an even length by rolling the outer right hip down with an external rotation of the thighbone.)


BHUJANGASANA(cobra pose)

                      
YOGA TRAINING  CHAPTER 1
As you form the shape of a cobra, it's like rising up to meet an obstacle in your path. Like all back bends, this pose helps to foster determination and willpower.

1) Lie on your front with your feet together and your forehead touching the floor. Place your palms on the floor, fingertips level with the tips of the shoulders, and your elbows are in the air. Roll your shoulders back and down away from your ears, so they move towards your hips. Squeeze your elbows towards each other and feel the length in the back of the neck.

2) Slightly tilt your pelvis by pressing your pubic bone to the floor. When you do this, you can reach your toes back further and the back of your waist lengthens.

3) Curl your head and shoulders up as far as you can without taking weight on your hands.
Hold this position to find out which back muscles need to work. Now press the hands to the floor as you curve up higher, shoulders down and neck long. Your elbows stay deeply bent and your hips stay on the
floor. Hold three repetitions for ten breaths. When you inhale deeply, your abdominal organs are massaged as your abdomen presses on the floor.

4)  Extend the inner body as you"pump" the breastbone forwards and up on each inhalation. Lower the shoulders and the outer body on each exhalation to lengthen the inner body.

5)  Make a pillow with your hands and rest with your head to alternate sides between
each repetition.

(From your starting position, lift one leg at a time and stretch it back. Observe how this gives more length in the lower back.)

GARUDASANA (eagle pose)

YOGA TRAINING  CHAPTER 1
This pose will Keeping your Balance
Balance poses such as Garudasana can feel very difficult when you first start practicing yoga. Most of us have developed distortions and imbalances in our general posture and so it is hard to remain steady in these unfamiliar positions. However, the body is very adaptable and if you persevere over several weeks, balance poses will soon start to become much easier. It will help if you look at a fixed point straight ahead such as a mark on the wall, and if you keep your breathing smooth and steady throughout the pose.
As well as helping your physical coordination and steadiness, balance poses also help to quieten the mind. The mental awareness needed to perform them develops greater concentration and increased calmness. Balance postures also work on the nervous system, and they are often recommended for the relief of stress and anxiety. For the best results, you should practice these postures on a regular basis.

1) From samasthtiti focus your gaze on a fixed point level your eyes. Tune into the connection between the soles of your feet and the earth. Focus this awareness on your right foot and bend the left knee.
Bend your left leg strongly, and use the momentum to take your right leg around your left. Hook your right toes around the left calf. Strongly bending the supporting knee assists the wrapping of the legs.

2) Noe wrap your arms by crossing your elbows left over right and bringing the palms to face each other. The fingers of your right hand should be high up towards those of your left. Bring both sets of fingertips as level as possible. You will be able to breathe into the chest more fully if you raise the elbows to shoulder level. If this is easy for you, roll your shoulders back and down.
To stretch your shoulders further, ease your forearms forwards so your thumbs move away from your nose. Maintain the pose for ten breaths, before unwrapping, r and repeating on the other side.
            (avoid seeing unwanted distraction and muddying your focus)

PARIVRITTA TRIKONASANA(revolved triangle pose)


YOGA TRAINING  CHAPTER 1

This a pose combines balance, twisting, and forward bending. In the wide-stance poses, the further apart the feet are, the greater the spinal extension, but the more difficult it becomes to balance.

1) Stand with your feet 3-4ft apart, right foot forward. Turn your left foot and leg well inward to about 60 degrees and turn the right foot out 90 degrees.Bring your left hip forwards so it's level with the right hip. Stretch your left arm up in the air and take several breaths, getting a sense of the full extension all the way from the left ankle to the left hand.

2) On an exhalation, reach the left arm and torso forwards and down to bring the left hand to cup the floor by the right little toe. If the hand doesn't reach, place the hand on the seat of a chair or on a stack of books. with both feet and the left hand anchored, stretch the right hip back to help the extension of the spine out of the hips. Rotate the torso well to the right so the navel and heart open up to the sky. Take the right arm straight up into the air and gaze up at your right thumb.

"yoga training is not just another fitness trend; it is an ancient practice with profound implications for holistic well-being. By incorporating regular yoga practice into our lives, we can experience improved physical health along with enhanced mental clarity."

YOGA TRAINING 

              ( CHAPTER 2)  click here for yoga training chapter 3&4 

 If you are suffering from any health problems start only with your doctor's permission )

Working through the sequence of roll-downs will help you learn how undoing, rather than active'doing', can deepen a pose.The other poses in this chapter help you to stretch, releasing the tension in your body. The Sukhasana (Cross-legged Forward Fold) provides a centring way to start your practice or to help you relax, while the Adho Mukha Svanasana (Downward-facing Dog stretches and strengthens the whole body

❤ SUKHASANA (cross legged forward fold)

         

                                 YOGA TRAINING
       
Sukha means content or happy. Spending a few minutes letting yourself soften into this pose is a centering way to start your practice or to help yourself to relax.

1) Sit in a simple cross-legged position. To work deeper into the hip slide your heels away from each other so they rest under the knees. Then take the feet forward so the shins are in a horizontal line

2) Become aware of the sitting bones in contact with the floor. This base will act as your anchor as you stretch forwards Place your fingertips on the floor just in front of your leg. now lengthen the sides of the torso from hips to armpits. Use several breaths to let this releasing take place. When you feel ready, creep the hands away. Work with your breath as you take one or two minutes to slide the hands forward in stages, Only drop your  forehead down to the floor if you are very flexible and your front ribs come to lie on your legs. Then repeat with the legs crossed the other way.

❤ ADHO MUKHA SVANASANA  (downward facing dog)


        
YOGA TRAINING
This is an excellent pose for stretching and strengthening the whole body. Although it may not feel like it at first, with practice it can become very restful.

1)  Begin on all fours. Have your knees and feet hip-width apart.Walk your hands forwards 6in (15cm) so they are in front of, not directly below, your shoulders. To protect your wrists, check that your middle fingers are facing straight forwards. Get a sense of your hands pressing into the earth. Feel how your weight is distributed on the palms. Aim for an even spread from the base of your hand right to your fingertips.

2) Tuck your toes under and lift your hips high until you are in an inverted "V" position. Bend your right knee and exhale as you stretch your left heel towards the floor. Change sides and allow the muscles on the back of your right leg to release. Working with the breath, warm your hamstrings by moving back and forth from right to left.

3)  To come into the final position, inhale and rise onto the tips of your toes so your hips lift high. Keep your hips as high in the air as you can while you exhale and stretch the heels down to the floor so that your legs seem to grow longer.

4) Widen the shoulder blades apart by rolling your upper arms outwards. Aim for one straight line from wrists to buttocks.
Root the mounds of your thumbs and index fingers to keep the pressure evenly spread through your palms. In this inverted position, the spine hangs down from the hips. Get a sense of extension in your spine through letting go, rather than using effort, to lengthen. Maintain the Downward-Facing Dog Pose for five to 15 steady breaths.

5) To rest after this pose, bring your big toes together, knees wide apart, and rest your hips back to your heels until the breath has steadied.

PARIVRITTTA SUKHASANA  ( cross legged twist )


YOGA TRAINING
Use this simple cross-legged pose to learn how to twist from bottom to top, and from inside to outside, with awareness. It can be easily practiced in a few minutes.

1) Sit cross-legged and slide your feet cross ways so the ankles align themselves under the knees. Bring the heels forward so your shinbones are more or less parallel with each other. Bring the fingertips of the right hand to cup the left knee, and those of the left to the floor behind you.

2) The correct twisting action begins at the root of the back.
Learn to work in segments to move the twist progressively up your spine so you can apply the same principles to other twists.

3) Press your fingertips down to the floor and inhale yourself taller. To begin the twist, visualize your abdominal organs twisting to the left and, on an exhale, activate the lower abdominal muscles so they move from right to left. On the next exhalation, shunt the middle abdominal muscles left. Visualize an upwards spiral of energy. Each time you inhale, feel a lengthening upwards of the spine, and on each exhalation, from the core of the body, twist deeper.

4) When you come to involve the chest in the twist, it works better to twist more on the inhale, rather than the exhale. Remembering to use at least one breath per section, turn the ribs more to the left, then bring the shoulders into the twist. Finally, turn your head left to find the position that feels right for your neck. Hold for five to ten breaths, maintaining the feeling of spinning upwards.

5) Unwind and take a moment to feel the effects that the twist has had on your body:
sweep your mind over your abdomen, ribs, back, shoulders, and the rest of the body. Twist to the other side, then change the way the legs are crossed and repeat.


PARSVAKONASANA (side angle stretch )

YOGA TRAINING

This pose gives a great stretch along the whole side of your body. If your head feels uncomfortable looking up in this pose, or the other standing poses, then look straight ahead.

1) See Samasthiti (chaptar1) take your feet far apart. Turning from the top of your thigh, turn your left leg and foot inwards 15 degrees. Turn your right foot out 90 degrees.
Stretch your arms out to the sides. Bend your right knee to 90 degrees. Press into the floor with your back foot to spread your weight evenly between both feet. Soften your shoulders down to release and lengthen the neck.

2) Bring your right elbow to your thigh. Use your elbow to press your knee back, so it bends in the same direction as your middle toe. This elbow pressure aids the twist in your torso, so the navel and chest begin to turn upwards. Stretch your left arm straight up, reaching your fingers high. If this is where you stay, hold this position for five breaths. If you want to go further, take a few breaths here.

3) To continue to the final pose, exhale and extend your torso sideways as you bring your right hand to the floor. Reach your left arm overhead and stretch it away from your back foot. You might need to widen the distance between your feet in order to straighten the line from your left foot to your left hand. Lower your hips and keep your front knee at a right angle. Look straight ahead or just in front of the left upper arm. Build the time in the pose to ten breaths.
Repeat on the other side.

SALABHASANA (locust pose )


YOGA TRAINING
This pose strengthens the back and opens the chest. Its action on the back works best if you keep your ankles together.

1) Lie on your front with your feet together and your forehead on the floor, arms by your side. Tuck your toes under, stretch your heels away, and lift up the knees. Firm your thighs and keep both legs straight. Move your tailbone towards your feet and stretch both heels back to elongate the back.

2) Now flick your toes away and lift your straight legs up in the air. Lift your arms and curl your head and chest up off the floor. Lengthen the crown of your head and your tailbone away from each other. Your back bend will deepen as you press both shoulders away from your ears and reach your fingers towards the toes. Build to hold three repetitions for ten breaths each. Between repetitions, relax down, turn your head to one side, and observe your breathing as it returns to normal.


NATARAJASANA (the dancer)


YOGA TRAINING
 This pose develops focus and balance, stretching the upper body.
1) Stand with your head and body erect. Bend the left knee and take hold of the ankle behind you with your left hand. Lift the foot up until it is as close to your buttocks as possible. Press down firmly with the right leg and find your point of balance.

2) Inhale and stretch your right arm up straight alongside your right ear. To balance, focus on a point in front of you.

3)  Breathe normally and stretch the left foot away from the buttocks behind you, as far back as you can, still keeping hold of the ankle.

4) Focus on a point on the floor just in front of your body. Keeping the right arm alongside your ear, bring the weight of your body forwards until both the chest and the arm are parallel to the floor.Hold the pose for 5-6 breaths and then repeat on the other side.

BALASANA ( baby pose )


YOGA TRAINING
This restorative pose is ideal for relaxing between strong poses. It also creates an abdominal massage and permits the expansion of the back ribs.

Sit on your heels with your knees together. Fold forward over your thighs. Rest your forehead to the floor and drape your arms around you. Close your eyes and let go of any tension. Enjoy the reassuring massage of the stomach pressing down into the thighs with each inhalation. If you have high blood pressure, or if your buttocks stay high in the air and you feel like you are nosediving, rest the forehead on a pad of folded blankets. Alternatively, stack your fists one on top of the other to rest your forehead on. This support lets the lower back soften down closer to the floor. Those with lower back problems find it useful. Place large rolled cushions or a bolster under your knees, and do a small pelvic tilt to flatten the lower back towards the floor. Your lower back will still curve up away from the floor, but as you then lie and let go, you will feel it ease out and release a little. If you don't have any props, then bend your knees up, place your feet just wider than body width, and lean the knees in together.

❤VIRABHADRASANA

YOGA TRAINING
This pose, named after the hero Virabhadra, uses a solid base for the triumphant lifted chest and arms.

1) Stand with your legs about twice shoulder-width apart. Moving from the top of your left thigh, turn in your left leg and foot to 45-60 degrees. Take your right leg and foot out to 90 degrees and bring your upper body to face over your right leg. Your left hip will tend to be further back than your right; soften it forwards to bring your hips level. Bend your right knee to 90 degrees. As you bend the front knee, your back knee will tend to follow, but keep it straight by pressing your back heel away.

2) Take your arms out to the sides, turn the palms up, and raise the arms overhead to join the palms. Stretch up and raise your shoulders. Look up between the palms and gaze at your thumbs. Lift vour breastbone away from your pubic bone and breathe deeply. After ten breaths, inhale as you come up out of the pose.  move to the left side to repeat.


"yoga training is not just another fitness trend; it is an ancient practice with profound implications for holistic well-being. By incorporating regular yoga practice into our lives, we can experience improved physical health along with enhanced mental clarity."

click here for yoga training chapter 3&4 
click here for Best lifestyles





"All the information mentioned here is compiled from the knowledge of scholars, doctors,etc."
           

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