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Communications - January, 2006.
Here you will find regular
communications from Vikasa Yoga that Ash sends out. Weekly emails include a recap
of what we did in the day's class. If you are new to Yoga, you are advised
to seek advise from a medical professional and learn from an experienced
yoga teacher before attempting any routines you find herein or on this site.
Use it at your own risk. You will find most of the routines gentle,
refreshing and rejuvenating. Read
precautions
before you start a practice. The purpose of making available these letters
on the web is for the convenience of those attending classes at Vikasa
Yoga and as a service to others who come across it. Names, where
applicable, are changed to respect privacy.
Click
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January
25th, 2006
Namaste,
Knowing One's Self:
It is interesting to know that all religions preach the solution to Peace
is to look inside yourself than outside. Jesus said, "The Kingdom of God
is within you". Buddha said, "Look within, thou art the Buddha (pure in
consciousness)". The Greeks echoed the same thought by writing above the
main door of their temples "Man, know thyself, and thou shalt know the
universe". In Bhagawad Gita, Lord Krishna says "Meditation is far better
than knowledge (intellectual knowledge)". Ramakrishna Paramahamsa
beautifully echoed this as follows: "The fabled musk deer searches the
whole world over for the source of the scent which comes from within".
Simply put, the before mentioned beings knew the path of evolution to
higher awareness lies in unfolding the inner realms of our being. Take
some time off everyday to be with your Self; you will gain much, much more
than just relaxing the typical ways of today.
Sequence of the week:
|
Sequence |
Remarks |
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Focused Breathing |
Keep breathing complete and thoughts away |
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Shitali |
Tongue curled up |
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Sitkari |
Tongue flat between slightly open teeth |
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Warm-up |
Fingers, wrists, elbows, shoulders, neck |
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Butterfly |
Flapping legs, sitting as straight as
possible |
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Seated bound angle pose |
Extend arms to lengthen the spine |
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Rest arms to the back and look up as you
breathe well |
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Difficult Side bend |
Relax the legs |
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Seated forward
Bend |
First loosen the tummy; relax the legs |
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Boat |
Can rest the hands on the mat for support |
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Supine bound angle |
Arch the lower back up |
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Knee-to-chest |
Keep both feet pointing up |
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Supine twist |
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Legs vertical |
As you release the legs, stop at the half-way
mark |
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Half-Shoulder stand |
You can also rest the legs against the wall |
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Shoulder stand |
Breathe into the throat |
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Simple Twist |
Sit up straight; keep face and neck relaxed |
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Intermediate Sun Salutation |
Can you recall the 12 steps? |
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Standing Squat |
Keep back straight |
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Hero II; front leg bent |
Relax the legs |
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Line |
Look down and ahead;lengthen the lower back |
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Corpse |
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Easy/Lotus posture |
Recollect and enjoy the Peace within |
Don't miss next week's class. We will spend a few
extra minutes going over more breathing/Pranayama techniques.
Regards,
Ash Aragam, RYT
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January
17th, 2006
Namaste,
Ancient
Wisdom:
Have you read the Patanjali Yoga Sutras? These sutras or verses describe
the mind and its states, the reasons for such states, the keys in
attaining mastery over the mind in such clear, precise detail that you
will be amazed that is not the product of extensive 21st century research
but experiential insights written almost 4000 years ago.
There is
a beautiful story about how the sutras were written. Lord Shiva (the
destroyer of evil) was dancing and Lord Vishnu (the Protector of good) was
watching. Adishesha or the thousand-headed serpent who is the Lord’s seat
was watching how intense was his master’s concentration – he felt that
Lord Vishnu (the Seer – one who sees) was completely absorbed with Lord
Shiva (the Seen). When the Seer is one with the Seen the result is total
concentration. This is what Lord Vishnu explained to Adishesha afterwards.
Adishesha asked Lord Vishnu how every being could attain such
concentration. Lord Vishnu then asked Adishesha to assume a human form and
preach the method. Thus sage Patanjali was born.
Conquer
Anger:
Sutra 1.40 translated says ‘A calm, clear, inward flowing mind is the key
to mastery over both the outer and the inner world’. (Translation
courtesy:
Yoga International) One way to have a calm mind is to overcome anger
in whatever you do. Observe when you get angry next time and study its
results and how long it takes to become calm again.
Sequence
of the week:
Below is the sequence of the week. Note, this week on, I will just
present a sequence, not necessarily one that we practiced in the class,
though it will be similar.
|
Sequence of
Postures/breathing |
Remarks |
|
Focused Breathing |
Keep breath complete; hear the sound of breathing always. Think
of moments of Peace that you experienced in the past and try
compounding it with each breath. |
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Breathing - Focus on
Eye Center |
6th Chakra - seat of wisdom; enjoy the feeling of satisfaction
at the area of focus after inhalation. |
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Yoga Mudra |
Both to the sides and to the front |
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Forward-side bend |
Take your time… |
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Seated bound angle pose |
First sit up and breathe well; try holding the breath at the
end of inhalation; end with a forward bend; |
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Seated Mountain |
Lengthen the spine as well as the arms |
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Seated Squat |
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Standing Half-bend |
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Intermediate Sun-Salutation |
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Standing Squat |
Relax the legs as much as possible |
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Standing Triangle |
Keep the hips open |
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Standing revolved triangle |
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Tree/One-legged bird |
Fix your gaze on the ground in front; relax the legs |
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Half Camel |
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Seated Hero |
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Extended Camel |
Push the hips gently out; keep the thighs vertical |
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Seated Hero |
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Cobra |
Start with simple variation w/o using arm strength |
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Half-Locust |
Alternating with each leg |
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Reverse Bow |
Dhanurasan. |
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Supine bound angle |
Release lower back |
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Knees-to-Chest |
Vary pressure to suit; roll on the back as you end the posture |
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Bridge |
Warm up a few times |
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Knees-to-Chest |
Try again; roll on the back |
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Corpse |
In Corpse, keep mind working/observing while relaxing parts of
body |
See you all next week.
Regards,
Ash Aragam, RYT
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January
8th,
2006
Namaste,
It was great to see you all after a long break.
My 2006 New Year resolution is to find more peace and happiness. Have
you made a resolution yet?
Vikasa Yoga will be 2 years on Jan 14th; your
support and appreciation has made this possible. I thank you all for
the privilege of teaching Yoga to you. Bring a friend to the next
class. Going back with a calmer mind after a Yoga class helps us deal
with our lives in a better way - both consciously and unconsciously.
Let's spread the sense of well-being to those who need it most.
Recap of last week:
Below is
the sequence we practiced last class.
|
Sequence of Postures/breathing |
Remarks |
|
Focused Breathing |
Keep breath complete; hear the sound of breathing always |
|
Breathing - Focus on
Eye Center |
6th Chakra - seat of wisdom; enjoy the feeling of satisfaction at
the area of focus after inhalation. |
|
Breathing - Focus on 2nd Chakra |
Swadishtana Chakra |
|
Breath of Fire |
Increases energy level; feels light in the forehead |
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Yoga Mudra |
Both to the sides and to the front |
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Seated Mountain |
Warm up a few times |
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Arms to the side; twist to each side |
Warms the spine; loosens the back |
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Supine bound angle |
Release lower back |
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Knees-to-Chest |
Vary pressure to suit; roll on the back as you end the posture |
|
Lying twist |
Keep one leg to the side as straight as possible |
|
Bridge |
Warm up a few times |
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Knees-to-Chest |
Try again |
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Seated bound angle pose |
First sit up and breathe well |
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Simple Twist - legs in easy posture |
Keep back as straight as possible |
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Cow-Cat |
Start in table position |
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Diamond |
Keep back straight |
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Alternate leg and hand extended in table |
Strengthens the arms and lower back |
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Diamond |
Keep back straight |
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Half Sun Salutation |
Repeat at least two times |
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Corpse or Focused meditation |
In Corpse, keep mind working/observing while relaxing parts of
body |
Let the Pure energy flow through you: The
theme was to eliminate resistance (metaphor for tightness/strain) from
within your body (applies to the mind also) as you practice the
asanas. Doing so lets the true/pure energy flow through you. Outside
of a yoga session, spend some time identifying what resistance(s) you
might have and methodically free you of them. Thus you open up to
receive more.
See you all next week.
Regards,
Ash Aragam, RYT |
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Copyright (c) Vikasa Yoga 2004. All rights reserved. |
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