I am providing few type of yoga classes. First most popular style, which I teach, is
Sivananda Hatha Yoga!
I teach Yoga mainly in Basel Hatha Yoga Sivānanda style, however, I also influenced by the postures from other schools of Yoga when I feels it will enhance a student’s experience. Class will be followed in English, but there will be lots of smiling added to the class, so language is not really a matter.
I add the postures, which is easy to adopt the people who are beginners, experienced people or even someone who never tried yoga before. The Yoga postures, which focus on, strengthen the body as well the mind. And there are breathing exercises around which is really helpful to strengthen the respiratory system and release the stress of the day today life and improve the flow of energy in the body. At the end of the class I will guide you through deep relaxation that refreshes your body, mind and the spirit)
75 SUN SALUTATIONS
WHAT IS OBESITY AND HOW SUN SALUTATION HELPS?
It may be defined as excess weight or deposition of excess fats on the body, which leads to various diseases like diabetes, heart disease, hypertension and lowered pulmonary function. Obesity generally lowers life expectancy.
In medical terminology it may be defined as an abnormal growth of the adipose tissue due to the enlargement of fat cell size (Hypertrophic) or an increase in fat cell numbers (Hyperplastic).
It can be of 2 types, the first is abdominal obesity and the second is Gluteal obesity. Generally being 20 % overweight or more is considered a health risk.
• Physical inactivity (lack of proper exercise)
• Eating Habits –
o Eating in between meals
o Eating too many sweets, refined food, fats and preserved food
o Composition of meals and the time they are eaten
• Psychological Factors
o Emotional disturbances
o Depression and anxiety
o Frustration and loneliness
• Endocrine gland problems
• Familial tendency
• Males are at high risk during age 29 to 35 and females are at risk during the age 45 to 49
• The risk increases with age.
Yoga has an important role to play in the treatment of Obesity. Yoga techniques affect the body, internal organs, endocrine glands, brain, mind and other factors concerning the Body – Mind complex. Various Yoga techniques can be practiced effectively to reduce the weight and achieve a normal healthy condition of Body and Mind.
Sun Salutations are very beneficial in obesity management. 25 to 50 Sun Salutations practiced daily bestow both the benefits of Yoga Asanas and exercise. The practice of the Sun Salutation is a sequence of 12 Asanas practiced in order which tone almost all of the muscles. Also, the internal organs are stretched increasing the blood and oxygen supply to these parts. Regular practice of the Sun Salutation with breathing gives good exercise to the lungs. The Mantras often used with the Sun Salutation have a relaxing effect on the mind.
The Sun Salutation has multiple mental and physical benefits. In only ten minutes you can achieve a low impact workout that combines both Resistance Training (e.g. weight lifting) and Cardiovascular (“Cardio”) Training.
The fitness community accepts the fact that cardiovascular exercise has reduced benefits (e.g. fat burning ends once the cardio exercise stops). It also has disadvantages like wear and tear of the joints.
Resistance Training on the other hand, has multiple benefits: it increases muscle mass hence more fat burning capability and increases bone density to mention just a few. The drawback: it is painful. Resistance training is also time-consuming and it may increase blood pressure momentarily if not done properly.
A good compromise is Interval Training that consists of alternated hard and light pace cardio exercise. This is exactly where the Sun Salutation comes in. It is similar to Interval Training by combining low impact resistance training (like push-ups and squats) with cardio exercise. Even better, the benefits of Sun Salutation don’t stop at the physical level: your mind benefits as well.
Regular practice of Sun Salutation benefits your body with:
Increased blood oxygenation by copious lung ventilation. This also benefits your heart.
Stretches and tones your muscles keeping them supple and flexible.
Clears your elimination channels helping your body rid itself of toxins. This is especially good in the morning after many hours of lack of movement during sleep (the lymphatic system eliminates toxins through movement).
Stimulates and tones your endocrine system (especially the Thyroid, the master gland that controls all the other glands).
Tones up the internal abdominal organs by alternate stretching and compression cycles that result in better digestion and bowel movement.
Increases spine and waist flexibility.
The mental benefits of the Sun Salutation are similar to meditation. You can look at the Sun Salutation as meditation in movement. It is no mistaking that Tai-Chi (Chinese) or Kata in Karate, have a similar focused mind on movement approach at the core of their practice. Sun Salutation helps to:
Sweat, Flow &Surrender.
Intense yoga for the people who want to challenge themselves without that much looking into spiritual aspect of the yoga.
Class starts with short beginning relaxation and finish the class with Sun salutations followed intense yoga postures with long holding… At the end of the class around 15 minutes deep relaxation.
Private Therapeutic Yoga breathing and Hypnosis Meditative relaxation(Yoga Nidra)
‘Combination of Yoga breathing techniques and deep Yogic deep Hypnos meditative relaxation’.
Why And How it effects.
Thousands of years ago, the yoga tradition had already recognized the significance of relaxation. Several ancient texts detailed various approaches to systematic relaxation as an essential practice for maintaining health and vitality. These ancient practices were called Yoga Nidra. The word Nidra means “sleep.” The term Yoga Nidra is best summed up as “yogic sleep,” which in practical terms refers to the deepest state of rest possible (complete effortlessness), combined with awareness.
Ancient Indian sages developed Yoga Nidra through a profound understanding of the subtle systems that link the physical body, mind, energy body, and the unconscious. Yoga Nidra was their ingenious methodology for healing and transforming each of these “layers.” In other words, Yoga Nidra is a complete and holistic approach to restore the body, the mind and the subtlest realms of being.
It is a remarkably effective method in the treatment of various afflictions ranging from sleep disorders, chronic pain, chemical dependency, anxiety and multiple sclerosis to low self-esteem. Yoga Nidra is more than a way to transform the body; it is a profound modality to transform the unconscious.
Yoga Nidra really means “Relax Into Greatness.” The miracle of Yoga Nidra and Relax Into Greatness is that the practice doesn’t require you to do anything, which is why it can be done by anyone, even those who are infirmed. You simply rest on your back while you are guided through steps that lead to ever-deeper states of relaxation.
Neuroscientists describe the state that Yoga Nidra helps you access as delta, the brain rhythm that signals the deepest rest. However, unlike the delta state that occurs for a total of about 20 – 30 minutes intermittently during eight hours of sleep, Yoga Nidra provides a systematic approach to access delta directly. A complete practice onto itself, the practice offers, as previously stated, an array of physical and mental benefits. Among them is that it is an incredibly valuable tool to combine with resolution.
We are all familiar with the concept of resolution or intention. We create resolutions to lose weight, find a more rewarding career, get organized or attract the ideal relationship. We resolve to change our diet, be more disciplined, work harder, work less hard, spend more time in nature or with our families, do something about our stress levels, enrich our spiritual life, be a greater force for good in the world or any one of countless other things we aspire to achieve.
It’s critical however, to note that research shows that 80 percent of us do not achieve our intentions. Despite all that you may have heard from motivational speakers or spiritual teachers or read in books in praise of the limitless power of intention, it turns out that only one out of five of us achieves the things we set out to achieve.
One very significant reason for this is that the longer we live, the more experiences we collect. Some are pleasant, some are relatively neutral and others are stressful. Left unresolved, all stressful experiences remain stored indefinitely in our body as well as our unconscious. This ever-increasing storehouse of stress affects your health and physical wellbeing while the various feelings, memories and sensations related to stress impact your mind and how it relates to the world as well as your intentions.
Moreover, the latest research shows that stress can rewire the brain in ways that perpetuate stress. The latest findings are showing that the accumulative effects of stress make it harder to escape the habits that prevent you from acting in your own best interests, and less likely that you will have the cognitive awareness necessary to achieve your goals.
The good news is that your brain is elastic. When it experiences enough of an interruption between stress cycles, brain function returns to a state that supports your total wellbeing.
When psychologists try to identify the single reason that so many of us fail to fulfill our resolutions, many point to the lack of alignment between the positive goals of our conscious mind and the negative patterns of our unconscious — which is precisely why the technique of Yoga Nidra can be so helpful in helping us achieve more of the things we aspire to achieve.
Through the depth of relaxation it provides, the practice helps to calm, if not still, unconscious tension and patterning. This means that Relax into Greatness has the potential of reducing the unconscious resistance that often stands in the way of us fulfilling our intentions. In other words, by becoming established in complete effortlessness and ease, where your body and mind are absorbed in a rhythm of healing and well being, your unconscious becomes more open and more capable of leading you to the fulfillment of your conscious intentions.
It is in this context that like to remind people that resolutions are like seeds. Like any seed, there is a right way and wrong way to plant it. In other words, how you “plant” your resolutions can make all the difference. One of the most vital considerations is the quality of the soil in which it is planted. No matter how perfect the seed of your intention, if the soil of your unconscious is packed with layers of tension and less-than-constructive associations, then no matter how many times you water the seed by recalling/repeating your resolution, the soil of your unconscious will remain too compacted to allow the seed to grow and bear fruit.
This is why clearing your unconscious and enlisting it to work on your behalf in supporting your goals or intentions can be so helpful. It may be hard to fathom that becoming more effortless can help you achieve more of what you truly want, but it can. Thus, whether you are seeking the benefits of deep rest and renewal or to increase your capacity to achieve more of what you truly want, few things are as accessible, as enjoyable to practice, and beneficial as Yoga Nidra or learning to “Relax Into Greatness.”
Yoga for Neck, Lower and Upper Back Pain