Yoga for all Seasons Yoga Class

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The Yoga Class

The yoga class usually consists of preliminary exercises and stretches. Generally speaking the format would strive for a balance of practices. Some Classical Yoga practices are as follows:

Spine Twists

We can choose from supine, sitting or standing twists. Spinal twists balance the right and left sides of the body, They free up the spine and can help realign the vertebrae. Mentally, they help us unwind and adjust to change.

Back Bends

There are many different back bending postures. They can create a sense of wellbeing and emotional stability. Back bends strengthen the back, lungs and heart. The heart is not only of physical importance, it is also regarded as a spiritual centre. The quality of compassion arises here and should be our starting point.

Forward bends

Forward bends stretch and tone the back muscles. They increase the circulation of blood to the pelvic region. Folding forward into these postures is an introverted movement which subdues the nervous system and slows down the breath. Forward stretches resemble the action of bowing, traditionally an expression of respect and humility. Practising these postures with such attitudes helps us accept how we are right now and develops respect for ourselves and others.

Inverted Poses

Inverted postures help to rejuvenate body and mind. These postures develop co-ordination and steadiness. One effect of reversing the pull of gravity on the body is that it aids venous blood from the legs and abdomen to return to the heart and lungs. As a result the heart itself is rested and the work of the lungs made easier. Turning the body upside down benefits the reproductive system of women helping to counteract prolapse. The practice of inverted postures is said to bring about subtle, spiritual growth.

The Breath – Prana and Pranayama

“As long as there is breath in the body, there is life.
When the breath departs, so too does life.
Therefore regulate the breath.”

“When the breath wanders, the mind is unsteady,
but when the breath is still, so is the mind still.”

Hatha Yoga Pradipika

We can live for several days without food or water, but without breath we would die in minutes. Most of us ignore the importance of correct breathing. In yoga there are two main functions of correct breathing.

To bring more oxygen to the blood, to nourish internal organs and the brain – the brain requires more oxygen than the rest of the body as a whole.
To control prana or vital energy (this leads to control of the mind).

The yoga breathing practices teach us how to control prana and thus to control the mind. When we are anxious or angry, the breath is shallow and irregular but when we are relaxed the breathing is slow and regular.As our state of mind is reflected in the way we breathe, it follows that by regulating the breath we learn to control activities of the mind. The breathing practices not only increase the intake of oxygen and prana but prepare us for the practice of meditation. Pranayama techniques are not just practices which regulate the breath but cause subtle chemical changes to occur in the body. The practice of asanas removes obstructions which impede the flow of prana and the practice of pranayama regulates that flow of prana throughout the body. It also regulates our thoughts, desires and actions. It builds up the tremendous willpower needed to become a master of oneself.

The Bandhas

Bandhas or “locks” are special postures that are adapted to conserve and make use of the vast reserves of prana (vital energy) generated by advanced breathing practices. They not only prevent the dissipation of prana, but also enable you to regulate its flow and convert it into spiritual energy.

Mudras

The Sanskrit word mudra is translated as ‘gesture’ or ‘attitude’. In yoga, mudras can be experienced as attitudes of energy flow, intended to link individual pranic force with universal or cosmic force. Mudra is also defined as a ‘seal’, ‘short-cut’ or ‘circuit by-pass.’Mudras, of which there are many, are a combination of subtle physical movements which alter mood, attitude and perception and which deepen awareness and concentration. They can be practiced almost anywhere, anytime but only when we can also withdraw within ourselves. For the sake of our health, we need a few silent minutes now and then throughout each day. Ujjayi Pranayama is used to calm the mind and help us withdraw. This breathing technique can be used in conjunction with the chosen mudra.

Relaxation (Yoga Nidra)

Relaxation techniques and Yoga Nidra induce complete physical, mental and emotional relaxation. This state is reached by turning the mind inwards, away from outer experiences. This process can be assisted by making use of the creative imagination to calm body and mind. However it is important not to become swamped by visual imagery.

Meditation

Meditation can help us attain peace and stability. By deprogramming the negative conditioning of past thinking and experiences, we can get to the heart of our being.