I often enter book stores and search whats ever is in my mind, but there are days, which I just go inside the store and take a look around all that is exposed. In one of those situations, I got to know the Book about Yoga and Chakras: “Yoga-Welten – Energie des Chakren” By Gabriela Haenseler, auf Deutsch, Natürlich!Read more “A beautiful book about Chakras”
Pilates sounds like a big Brand name, and there are lots of people who don’t even know that Pilates was a man. Many of those are practicing his method.
I very good to focus on practice to get the benefits, but one needs to know, what should be known.Read more “The Power of Pilates”
I have been using apple cider vinegar for a while, and I see the effect pretty well, right now I got in mind, well, is time to buy another bottle, and yes, I will go out and get one at the supermarket soon. Basically, I m using it for cleansing the liver and reduce visceral fat. There are many other benefits in drinking as I do, in the mornings, after one sip of pure water, a full glass of water with 6ml Apple Cider Vinegar. If you wanna try you can do it pretty easily.Read more “Apple Cider Vinegar”
We all have heard about the importance of the air we breathe, we are most already conformed with the levels of pollution we are inhaling and producing, but there is more related to the air we breathe we should be aware of which is not only about the quality of the air, but the quality of our breath.
Breathing is what connects us with our main energy source, Air or Oxygen! This is what holds us alive and nurtures our bodies, minds, and all kinds of activities we perform as long we have life force.
Let’s do a small observation and reflection:
just take a moment to consider how long a person can be thirsty or hungry? Now ask what about being without oxygen? How long can you stay without breathing, how long you can survive without air?
This is precisely what makes breath a very powerful tool. If on the one hand, this is the most ordinary of all body functions, in another hand, by doing it with awareness you are increasing the quality of your life. By adding a set of Pranayama Technics ti it, you will experience not only of high life quality but also lots of powers.
The Time to Breathwork is practice divided into two parts, the Pranayama part (breathing control), and the meditation. Both set up the mind to focus on one single object, the breath!
For that, you will get guided practices of:
- Adham Pranayama, Yogic breath, or complete breathing
- Kaphalabhati Pranayama
- Anuloma Viloma
- Agni Sara Kriya
- Bhastrika Pranama
Breathwork and Pranayama can be done by sitting or lying down. In case you have any injury in the lower back, knee, or spine, please let me know before the class start, so we can set up what is necessary for your being able to follow the class. Of course, all propose would be arranged, if available at the Yoga Studio. Preparation for executing the postures, and guidance to build it in a safe way, and as well alternatives for your personal case if necessary.
For a 2h to 2h30 Workshop format, Brahmari, Shikale / Shitkali, and others are added, as well as breath count control, the 4 stages of the breath, and attention to retention (Kumbhaka).
All the technics are transmitted to the attendants in a very simple and clear form. This is for everyone who wanna understand the breadth, take control over the breath, experience breath as an element of calmness and stillness. And use it on the daily basis to make life better. If you are new to Yoga or experienced will not play any role in this, all are welcome and this practice is indicated to everyone.
Most of my practices and classes are a combination of Sukshma Vyayama and Hatha-Yoga. We start practicing breathing work in standing. In the second block, we do some mix, Hatha Multslyle, no style, just prepare the body to sit quietly for a while and continue with the specific Pranayamas.
After the block of movements for preparation, we continue with the breathing program in sitting posture, this will increases our ability to sit and meditate, doing it frequently will increase the length of the practice session. You will get to sit calm like a Yogi if you have this motivation.
This Workshop has a more intermadiate without movement, for participants who wanna push themselves to the limit of siting at least for 60min for different Pranayama Technics in one single session, before going into any movement, meditation, or relaxation. This is a Special Class, and is more appropriate to those who alreary practice regularly, are Yoga-Teachers, or wanna join a Teacher Training Course, or in a similar level.If you are interested in that one, get in touch, let me know, and let’s do it!
Now we dive into the time and we prepare to closure with a deep relaxation in Yoga Nidra. Again we set our focus on the body and breath. And to close the workshop, we use the Breath as an “Object for Meditation”.
With this in mind and a daily commitment, you will achieve the highest performance in many activities of daily life, in case you are familiarized with visualizations, you case use them in each pranayama practice. Self-healing, Sharping the focus, and faculties are just a few of the benefits to experience.
More energy for life and joy with small things will become features of your personality.
Practice to see it!
Namaste dear readers,
Hatha-Yoga for Strength, Vitalitat and Energy was initially a Yoga Special 90min class, extended to 2h and 2h30. I´ve been using to attend people with different needs since 2012 in Germany. This Class schema becomes a kind of manual I made to those who wanna workout for acquiring these features. This is “the base of all my experiences, made for all of you to experience”.
The concept is a mix of Sukshma Vyayama and Classic Hatha-Yoga, wich breath regulation in each posture and postures transitions, whats encreases the energy produced during the asana performance. Its take us to the level of using energy to concentration, meditation, and visualization.
Committed to transfer what I learn, pranayama becomes a must in all my classes, at least the more basic ones, any class will always start with Adham Pranayama or Yogic breath or the complete breathing, call how its call, its easy to do also for beginners. It`s can be done in sit or stand. Beginners and as well advanced practitioners, its 100% benefits warranty!
When questions coming out has to do with: How to apply those Yogic technics in daily life? We just need to observe and see that, the breath is within us all the time, breath happens without our effort, we just to observe it. Therefore the Pranayama is the easiest and fastest to apply in daily life, its means, as much as you can, remember you are breathing, do it mindfully, do it aware and awakened, do it consciously, better it’s quality. We just need to do it!
There is the reason I am so enthusiastic with Pranayama and Meditation, we just need to do it and we can do it all the time, any time, anywhere, no matter challenge the situation is, and of course, the benefits is there as well to be experienced by each practitioner.
In the more elaborated Pranayama Workshop, we do introduce participants to more pranayama technics like Anuloma-viloma, Agnisarakriya, Kaphalabhati and many others. But nor now we continue with just that one.
We will use that breath technic during the entire class and experience the presence in space, time and activity, entirely aware.
We expand our version of few rounds of Surya Namaskar including modifications and different Asana variations. Pranayama as the sessions begin, in Standing postures most recommended to squeeze mulabandha and when possible also uddhyanabandha. To get better benefits of the postures, we will hold for long periods of time while regulating the breath, we will practice from the basic to a wide variety of postures and transitions.
Inversions are part of this compendium, like long relaxation in between, abdominal as last hard work, and Yoga Nidra. Those who don´t do headstand, can do a shoulder stand, those who both, can do something different. Relaxations everyone needs and enjoy after a peak of 50% of the class time past, start all to be about create space for relaxation.
A combination of work, contraction, and relaxation or expansion, is a key point to use this classes framework as a method for self-development, here we are working to put things in balance. Sides, hemispheres, extremes, organs, glands, elements and energies, are going to get into balance, far that is our work and will be the motivation and dedication of time. More that kind of practice or schema is used, more that balance can be produced, experienced and enjoyed.
After a little bit of small abs challenge, we go into more deep relaxation in Yoga Nidra, where again, the breath will mark important presence as a tool to be used to be present as the breath is, and train our ability to visualize. We travel from the bottom till the lower parts of the body, start with toes, going into the legs, abs and organs, head and face, relaxing each detailed and letting go with the out-breath whats non-deserved and unnecessary.
We will close it with a short session breathing meditation.
Then open a time and space for gratitude, let it go! and say goodbye!
I will be happy to see you there.
Let´s put the body and the mind to Pray together
108 rounds of sun salutation practice with Surya Namaskar mantra – 3h30 Workshop
In that workshop we repeat 9 times the 12 rounds of Surya Namaskar, perfect practice for the early morning. Joy is what we expect to feel after this performance, no matter what activity we will do after this, we will feel great, fresh, and powerful.
The practice of Surya Namaskar
Surya namaskar, also known as Sun Salutation, is an old yogic practice of twelve yogic postures, which are commonly performed early in the morning, at sunrise, with a specific breathing pattern and chanting of continuous mantras.
Surya translates as ”sun” and ”Namaskar” means ”salutations”, thus ”Surya Namaskar” is translated as ”the eternal salutations to the Sun”.
The Sun (Surya) symbolizes purity, energy, light, clarity and consciousness.
In Vedic astrology, Surya is the main reason behind the formation of our body and controls our general health.
It is said that a daily practice of these yogic exercises is enough to reap enormous benefits, like weight loss, flexibility of muscles, regulated menstrual cycle, improved concentration, self-confidence and overall personality development. In addition, this practice is an efficient way to limber up, to tone and stretch as well as strengthen the entire physical body. It is also the fastest way of touching base with our core inner strength.
When you practice these asanas very slowly while bringing the awareness to each energy center (chakra), each asana becomes a spiritual practice that will fill the chakras with positive emotion.
One full round of 12 postures repeated continuously for 9 times (12×9=108 postures) will make you sweat heavily and burn down all excess fat in the physical body. The results are never immediate; it always comes with practice over a long period of time.
- Please bring your own towel and bottle of water.
- Suitable for beginner or more advanced yoga practitioners.
- Participants will be taught the mantra to be able to recite together.
In that practice we start, main practice and closure:
One of the famous Vedic Hymns in praise of the Sun God is Surya Upanishad which finds place in the Atharva Veda.
Shanti Mantra – Peace invocation
Pray to start and open the Class – 1x
om bhadram karnebhih
bhadram pashye maak shabhirya jatraah
sthirairangai stushhtuvaan sastanuubhir
vyashema devahitam yadaayuh
svasti na indro vriddhashravaah
svasti nah puushhaa vishvavedaah
svasti nastaarkshyo arishhtanemih
svasti no brihaspatirdadhaatu
om shaantih shaantih shaantih
O Devas, may we hear with our ears what is auspicious; May we see with our eyes what is auspicious, O ye worthy of worship! May we enjoy the term of life allotted by the Devas, Praising them with our body and limbs steady! May the glorious Indra bless us! May the all-knowing Sun bless us! May Garuda, the thunderbolt for evil, bless us! May Brihaspati grant us well-being!
Om! Peace, Peace, Peace!
To Start the open the heart to the Sun – 3x
tat sa̍vi̱tur vare̎ṇya̱m
bhargo̍ de̱vasya̍ dhīmahi
dhiyo̱ yo na̍ḥ praco̱dayā̎
Om, Earth, middle region and sky; we meditate on the adorable splendor of Savitar (Sun) who may inspire our thoughts.
We meditate on the Self-effulgent Being of seven planes, (like Bhuu, Bhuvas, Svar, etc.) who provides light to the sun; may He enlighten our intellect to reach the divine goal.
We meditate on the Supreme Sun whose light pervades this world (Bhuh), the heavens (Bhuvah) and the next world (suvah). May thy light guide our intellect in the right direction.
The Gayatri mantra is one of the oldest of the divine hymns.
Gayatri mantra is the essence of all seventy million supreme mantras.
Just as all the rivers merge in the oceans, all mantras unite in the Gayatri mantra.
The arrangement of the twenty-four seed syllables in the Gayatri mantra is the most wondrous and mysterious.
The chanting of this mantra develops nada, a regular subtle vibration in the nerves of the subtle body. The repetition of this mantra with right understanding of its sacred meaning has the power to dispel all the negative tendencies in the human mind and thereby unfold the Supreme Self within.
The Gayatri mantra is chanted early in the morning after bath.
Rig Veda 3:62:10 \\ Sūrya Upaṇiṣad – Mantra 4
Pray to Surya Deva
To start the Surya Namaskar practice – 1x
tat tvaṁ pūṣann apāvṛṇu
Like a lid to a vessel, O Sun, your Golden orb covers the entrance to Truth.
Kindly open thy entrance, to lead me to Truth.
Īśopaniṣad – Mantra 15, part of the Yajur Veda.
Surya Namaskar Mantra
The main Mantra – 9x
1. Om Hram Mitraya Namaha
(Salutation to the friend of everyone)
2. Om Hrim Ravaye Namaha
(Salutation to the lustrous one)
3. Om Hrum Suryaya Namaha
(Salutation to he who sets everything to activity)
4. Om Hraim Bhanave Namaha
(Salutation to he who brightly illumines the earth)
5. Om Hroum Khagaya Namaha
(Salutation to the one who travels swiftly in the sky)
6. Om Hrha Pushne Namaha
(Salutation to the giver of nourishment to being)
7. Om Hram Hiranyagarbhaya Namaha
(Salutation to the golden womb or the primordial matter from which everything else emanated)
8. Om Hrim Maricaye Namaha
(Salutation to the Lord of the Dawn)
9. Om Hrum Adityaya Namaha
(Salutation to the son of Aditi, the cosmic Mother)
10. Om Hraim Savitre Namaha
(Salutation to the Lord of Creation)
11. Om Hroum Arkaya Namaha
(Salutation to the one who is the best one to be adored and worshipped)
12. Om Hrah Bhaskaraya Namaha
(Salutation to he who illumines the external and the internal world)
The effects of each Bija Mantra:
Hram – Bija mantra activates in Brain, Heart and Respiratory system
Hrim – Throat and Digestion
Hrum – Liver, Spleen, Uterus, Ovaries, Stomach, Intestines
Hraim – Kidney
Hroum – Large Intestine, Rectum, Anal canal
Hrah – Chest, Throat
Benefits : Helps to keep mind calm and steady.
General Notes for Practitioner :
- Perform Surya Namaskara in empty stomach. Four hours gap after meals, two hours gap after breakfast, one hour gap after beverage. Best time to practice in the early morning around Sunrise or in the evening around Sunset.
- Practice in open air atmosphere or well ventilated rooms.
- Perform on a clean mat or carpet.
- Wear loose, light and comfortable clothing.
- Maintain 30 minutes gap for taking bath before or after the practice.
- Practice Surya Namaskara before the asana session.
- Chanting of Mantras with Omkara, Bijamantra and names if essential to get full benefit.
- Ladies should avoid Surya Namaskara during menstruation. Consult doctors during pregnancy.
- Surya Namaskara should not be practiced by people suffering from Hernia, High blood pressure, Spinal disorders and Coronary artery diseases. People suffering from back problems, slipped disc and sciatica should consult the doctor or yoga expert.
with thankfulness and dedication
To close the class – 1x
Om Sarve Bhavantu Sukhinah
Sarve Shantu Nir-Aamayaah |
Sarve Bhadraanni Pashyantu
Maa Kashcid-Duhkha-Bhaag-Bhavet |
Om Asato Maa Sad-Gamaya |
Tamaso Maa Jyotir-Gamaya |
Mrtyor-Maa Amrtam Gamaya |
Om Shaantih Shaantih Shaantih ||
May All Beings be Happy,
May All Beings be free from Illness.
May All Beings see what is Auspicious,
Let no one Suffer.
Lead us from Falsehood to Truth,
Lead us from Darkness to Light,
Lead us from Fear of Death to the Knowledge of Immortality.
Om Peace, Peace, Peace.
Om Suryaya Mantra
Om Hram Hrim Hraum Sah Suryaya Namaha
Chanting Om Suryaya Namah mantra before sunrise will strengthen one’s bones, cleanses the practitioner from his negative karma and grants on him wealth, abundance, good health and long life. After reciting the mantra (mentally or aloud), thank the Sun God and show gratitude and appreciation for giving you this life and a new day to live.
The Surya Mantra is chanted in praise of the Sun God. He is the Source of all life, and it is because of him that life exists. Thanks to the energy from his rays, life on Earth is sustained.
This Surya Beej mantra has the power to provide you perfect health and Abundance. Also, this mantra improves your eyesight and removes any disorder related to eyes.
Chant this powerful mantra daily for five mala (1 mala = 108 times).
He is illustrated with 2 hands holding a lotus in both (occasionally He is depicted with 4 hands holding a chakra, lotus, a conch and a mace). His body is as shiny and radiant as pure gold and riding a chariot driven by 7 white horses. The chariot harnessed by 7 white horses represent the seven main chakras, the 7 days of the week or the 7 colors of the rainbow. Surya is the life giver, sustaining all life on this planet by providing all radiance and energy, and the one who is responsible for the cycle of night and day and the beautiful seasons.
This collection of mantras transliterations, translations, and explanations are from different online sources as well the loaded pictures. The knowledge and use of these mantras I got on my first TTC at Parmarth Niketan Ashram and others occasion of 108 Surya Namaskar practice.
Ayurveda Massage has been being executed as a part of Ayurvedic Therapy since the primordial ages. These days, the more we are inclining towards the hectic way of life, the more lifeless we are getting.
I’m quite certain that you have always been seeking a coherent resolution to physical and mental alignment. I mean, who wouldn’t?
One of the most ancient and practical aids to this concern has been prevailing in our very own context as a very conventional configuration. That is the Abhyanga. People have been experiencing several accomplishments of this ancient therapy over the ages. That is why we are still talking about it so reliably and bringing it to your door. Abhyanga, The Oil Massage, is a form of Ayurvedic medicine which involves Doshas specific herbs infused into the oil.
‘Abhi’ denotes motion, and (y)’Anga’ indicates body parts, which means the particular movement of different body parts. Abhyanga massage is applied on the head and face along with the front and back part of the body, in the arms and hands, legs, and feet.
Before you get into this stuff, I want to address some basic terminologies regarding it. Incipiently, Tridosha refers to the three fundamental energies or principles that govern the functions of our body on the physical and emotional stages. The three energies are known as Vata, Pitta, and Kapha. Each individual has a unique balance of all three of these energies.
The combination of air and space is Vata. Fire and water combine Pitta. This way, earth, and water integrate Kapha. Those Three Doshas together are called Tridoshas (Vata, Pitta, and Kapha).
Doshas, the three biological “humours” in Ayurveda, are depicted as the combination of the five fundamental elements (Pancha Maha Bhuta) that assemble the human body. The combination of the components- earth (Prithvi), water (Jala), fire (Tejas), air (Vayu), and space (Akasha) results in the Tridoshas.
It is Vata that regulates movement and is responsible for the nervous system that combines Air and Space. Then comes Pitta that synchronizes biotransformation and dedicates all metabolic processes. Fire and Water are the integration of the elements of Kapha that modulate cohesion and functions of the body. Therefore, Dosha is responsible for all body fluids and amalgamates the Earth and Water element.
Tridoshas are the three “humours” or forces of the body, which bring health when in balance and produce diseases when out of balance.
To stabilize all the three Doshas and the five elements, Ayurveda employs different kinds of therapies. Abhyanga – the oil massage, is the most practiced and admired nowadays. It harmonizes body and mind, provides relaxation, calms nerves down, and assists to deepen and soothe better sleep. That massage helps to reduce obesity, detoxify, increase flexibility and strength to the body. Because of the application of different oils, the skin becomes soft and smooth, thus, rejuvenates. Abhyanga improves blood circulation, stimulates internal organs, and supports self-healing. If you try to enlist the benefits of that massage technique, it will result in a tremendously extended list, better to give it a try initially and experience the outcomes. 😃
People usually tend to say that there are skills one is born with, and in the course of events, the interest towards the particular affair conveys it to a certain extent. On that note, I would accord that they are somehow correct. However, learning new things and acquiring new skills would be a pleasure for everyone. Later on, it could be proven advantageous and beneficial, and we can make it happen together.
Ayurveda and Abhyanga came into my life during my first Teachers Training Course at Parmarth Niketan Ashram in Rishikesh in 2011. After that experience and some more lectures, I started looking for accomplished therapists and teachers who could guide me to direct transmissions to apply that science in our daily standard of existence. Joining for my entire graduation in India was not my preference for several reasons. Usha Vaishnava from Ayurveda Nirvana in Rishikesh introduced me to the Panchakarma, the quinary Ayurvedic gesture of detoxication and replenishment of tissues where Abhyanga performs a massive part of it. Along with her assistant Gitaji, they taught me how to perform Panchakarma, the massage, and the other techniques.
Currently, I am not only able to treat you with Abhyanga massage but also capable of showing you the process of how to do it for others. If your motivation is substantially concrete to help others, this is an extraordinary service that you can offer and provide people who need it.
An Entire Body Massage usually takes up to two hours to complete effectively, and more time might be beneficial depending on the case and the circumstances. I generally use some specific oils for regular massage sessions. If you have a preference, I am gladly willing to use them according to your convenience. Several types of oil can be applied since they do not have a detrimental impact on the therapy. I can also conduct a massage partially just for the back or legs if you demand. Though to enhance the advantages of the massage, it is strongly recommended not to limit the procedure to particular body regions. It is preferable to take the necessary amount of time to perform the whole process accordingly.
The Abhyanga Basic Course – We will predominantly concentrate on the massage application to the entire body. The fundamental principles and concepts of Ayurveda are not a part of that, but we will keep talking about them. After that initial input, you will have more queries than before, and it will eventually encourage you to keep learning and practicing Ayurveda in your daily life. In this way, you might be able to possess this significant knowledge and appearance of Ayurveda as well as guide others to it. After this course, you will be able to understand and perform full and partial body Abhyanga Massage.
Moreover, who are absolutely new to this field and want to get involved from scratch, a complete Beginners’ Standard Course is coming through for you. If that is your case, let me know. Feel free to reach out to me about any query, an appointment, or a course. I will be glad to help you, this is my mission.
Make an effort to set aside some time for your physical and mental well-being. This is what will keep you affluent for the rest of your life!