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”
The Warrior Salutation
New Year, New Workshops!
Based on an Ancient Hindu Tantric Practice, I design and will offer the Virabhadra Namaskar workshop during the entire 2021.
Dates and Places coming soon, details about the full content will only be delivered during the class for those who wanna embrace this journey of bravery and courage through an ethical and meaningful life.
Your payment will be converted into environmental protection, waste management, and education, as well as the plastic recycling project I’m developing right this year.
The Short Version – to empower people – an up to 90min Class
In this version of the Virabhadra Namaskar Workshop, we work on the transitions between the three Virabadrasanas Variation and the reverse warior.
For the preparation, we have a start in sitting position, with some breath and energy work (Pranayamas as usual in all my classes), some stretching and traction for bones and muscles, then we go to straight the point.
The preparation for the Asanas in themselves are the Asanas in itself, with Focus on the needed attitude, we use the very moment of performance. Something very simple, difficult is just the permanence in the posture. Some standing postures in between to allow body and mind not to get stressed with possible challenges of the permanence.
At the end, we all will enjoy a good relaxation, and Breathing Meditation.
For Vinyasa lovers and Gyms addicted, it’s a good sequence to build strength and flexibility in the first line. For those who already has a self-practice routine and like to try, I can encourage you to test it alone even as a short practice.
I’m sure you will enjoy!
See a bit more of what I can offer you for you at: stand balance asana sequence.
See you there!
The Long Version – make your able to the tough path – here just a small reveal about – take at least 3hours
This is a Sacred Secret Practice, details will be delivered only to those who willing to get into that. You can get this teaching once when we personaly meet. In the current pandemic situation it’s may take time.
If you already are practicing Yama and Nyama diligently, and have it into your Asana and Pranayama practice integrated, you have already part of the base and foundation.
Till there and after this class, you please keep doing well where ever you are, and Always put ethics and moral principles above all, if you fail for some reason, don’t mind, just forgive yourself and keep moving forward. We are human beings! It’s perfectly fine to not be perfect!
Do your best and be my guest!
2021 is the most important year for all spiritual practitioners, those in line will experience lots of transformations and will get lots of benefits.
Keep it in the mind!
this is a sequence of 10 standing asanas for balance, appropriate to everyday practice, useful even if partially used in your habitual or new asana sequence.
- Parivritta Trikonasana
- Ardha Chandrasana
- Parivritta Ardha Chandrasana
- Ardho Mukha Svanasana
- Parivritta Parsvakonasana
This is a class to bring you to another level of practices, with this framework you will rise you level enormous and once you apply it into daily life practice, you have it in your daily life practice, them you get all the benefits, is all yours, definetly!
For beginners, but not absolute beginners or people with a bad back, or hips, or shoulders injuries, those need to talk with a physical before, or maybe have a video conference with me. This workshop is more appropriate for intermediate level onwards and beginners with experience and without, but who what to try a more energetic class and are in a good physical condition for it.
For those who already got the Workshop and are working out to use it in the self-practice, you’re all most welcome to do it! In case you feel it takes too long to perform all the asanas, you may also try to practice half of the sequence, how many find appropriate to a particular day, or only one or two asanas in between others asanas of your sequence or flow. It important is to not lose the habit of performing those asanas till you are not mastering them.
Be creative, expansive, transformative and practice!
With guidance you will get much more than the 10 simple technic, you will get as well the entire mindset tool for this practice, useful for many others practices as well life situations, like stressful ones, axiety, imnsonia, and apaty.
We enter and come out of each posture with awareness and mindfulness, with gentleness and not competitiveness, this doesn’t help us much in Yoga. Time to use this so-called uniqueness and focus on this, everyone is different, stay with your differential, how you experience and feel your practice is whats matter.
We do use stand position as well for side stretching, which supports the stretching we perform in each posture of the stand balance sequence. They all bring lots of equality to each side of the body as well as flow of energy.
This is a gift from my daily flows and sequences I will share with all of you as Workshop, see you there very soon!
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.
In that workshop, we work with the passive Yin energy by holding postures for relaxation for 4 to 5 minutes, between posture, we perform some technics to improve the effectiveness of the asana, which is the Yang characteristic of this practice. By doing so, we are setup the body, to be more receptive in the passive state.
This is a classical 2h Workshop, starting with breath work (Pranayama), going into the flow of Asanas, letting go the body in a passive state. Relaxation (Yoga Nidra) before end the class, and a final closure with the practice of the Om mantra recitation, a short appreciation to the practice, and thankfulness.
Yin-Yang, is a practice for increases your blood flow, and lowering the risk of heart attack, better respiration, improvement of bones health, regulation of adrenal glands, and boost the immunity system.
We do a few rounds of Surya namaskar too, we meditate most of the time lying down on the mat, we use stillness for concentration purposes. Actions like bandhas and particular pranayamas done during these classes are also Yang practices form. According to the level of each participant, particular pranayama can be recommendable, classes schema can be adopted to a particular need, if so I see.
The body needs relaxations as actions is needed, muscles can only relax and contract, the entire body must to be used, diversity in movements, asanas, relaxation postures, and meditation is key to a balanced flow of energy. As much a body is balanced, more the elements are balanced, more that person is near his or her nature. More you use your body to relax and to be active, the more the body performs its natural function.
There is time for all in this classe, to just be and feel joy, as well to do some movement and feel yourself whats ever comes. Feelings are impermanent and whats ever is so, will change from moment to moment according our habitual tendencies. That changes, are our object of attention during this practice as well, to observe how things changes in ourselves, like our body, has been changing through all the years, from the beginning till the end of the practice.
In Yoga, the asana practice has as goal, setup the body in pliable condition, to support the mind be focused in a single object, to seek samadhi, the single point concrentration meditation. For that reason, one needs to perform a long period of time in a particular postures, because of that many benefits become fruits of those practices. We should consider more the practice if we want more results, we do wanna be flexible, youth, strong, for that we need to practice accordingly.
In Yin Yoga we choose the more relaxed and use to put the body static and stable, to perform the 5min of practice in each side or posture, we can use the same amount of time or shorter like 2 or 3min, to a particular postures which require some action, or some breath exercise which will be also done with body movement, after this relax again in on postures, totally passive and allow the body and mind get the benefits of the switch.
Yin Yoga allow us to solve tensions and increasing body ability, we give time to fascia the works to a gradually and deeper work in the deep tissues. This optimize the energy flow in our bodies and allow as well to access these energies, with visualization and imagination. Perfection and mastering the posture is the method we use to balance and self-development during this workshop.
Here we are going to plug into Telluric and Cosmic energy to recharging our being with all the best intentions and authentic motivations, to keep life in balance and continuously develop ourselves.
knowledge about the Chakras System or previous practices using the Chakras is not required, but useful for knows how to use it.
The meditation in this workshop
in that workshop very often I use breathing meditation, the reason for using the breath as the object of meditation, is because the breath is always there, present within all of us, all the time, everywhere. Focus on the breath has enormous benefits, like increase the breath capacity, calming the mind and establish a connection with the subtle energetical body.
The meditation in the 5 senses are done when this workshop can take longer than 2h, at least 30min is required for this purpose. Let me speak in advance with the participants and see if this is wished.
A 2 hours Hatha-Yoga meditative class with breath awareness, postures holded for moderate periods, Chakra concentration and a relaxation at the end.
Ayurveda is to Yoga the foundation for an harmonious lifestyle.These two Ancient Systems, perfectly match to each other and helps you to improve the life to the better! This is a combination to achieve a healthy body and mind.
In this Workshop we set focus on the 5 great elements in the human beings body, which are: earth, water, fire, air and space. The related Yogic technic that support the Chakra of each element is also our focus. We practice a fluid and soft transitions of postures and setup the technics for a harmonious connection of body, mind and emotions.
No previous theoretical knowledge about Yoga or Ayurveda is required. This is a 100% practical class and 100% suitable for beginners. Experienced practitioners and Yoga Teachers can get advantages as well by include this approach in the your own daily practice or teachings. As participants you only need to be present and go with the flow.
We work with basic postures and hold it for a moderate periods of time to increase awareness and provides a deep understanding of the strength, flexibility and the limitations of the own physical and subtle body. The focus on the breath play also a very important and vital role on this practice. You will be guided for this purpose.
This class is suitable for everyone, of any age and body types, no matter the shape or size. Balance being needed and recommended for everyone. The only challange is to bring the attention to yourself.
A regular practice of Hatha-Yoga based on the 5 elements allows you to have a clearer mind, balanced emotions, flexibile and strong body which helps you to be more dynamic and active in life. This will also help you to achieve more self-confidence, be fearlessness and become more compassionate. In general, you will be more inspired to enjoy life and to be connected to your true nature and the universal laws.
See below the upcoming workshops and join one of them! If your free time, the dates or location don’t match, or you lost the opportunity for any reason, you can have a private class! If you want, you can also offer this opportunity to your family members, friends or students to gain the knowledge of this workshop by organize it at your own place!
We can do that together!
In any case I will love to help you! Transfer knowledge is my goal, help others to help themselves is my mission!
Let´s practice now to balance body and mind through the 5 elements!