Tag Archives: recommendations

More about Surya Namaskar…

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So many confusion come to students with the words Surya Namaskar. Many believe that they are doing classic Hatha Yoga Surya Namaskar, but in reality its just a variations)))

Today, many yoga teachers present different variations of the Surya Namaskar, and many believe that what they presenting in the class is actually the classic one, I was in such class))) those teacher believe in what they are saying, because at the yoga teacher course, thats the way they learn it.

So many variations of Surya Namaskar this days, for example Ashtanga yoga has Surya Namaskar A and Surya Namaskar B; another example is Hatha Yoga Surya Namaskar with the plank. Different schools of Yoga teaching different variations of the Surya Namaskar and even given different names to the asanas.

 

 Surya Namaskar or the Sun Salutation is one of the most well-known yoga routines.  The routine consists of 12 forward and backward bending movements that stretch and flex the spinal column. It’s not that difficult to learn, and great for beginners who are looking to introduce themselves to yoga.
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Surya Namaskar asanas as in classic yoga scriptures:
Pranamasana
Hasta Uttanasana
Pada Hastasana
Ashwa Sanchalanasana
Paravatasana
Sashtanga Namaskar
Bhujangasana
Parvatasana
Ashwa Sanchalanasana
Pada Hastasana
Hasta Uttanasana
Pranamasana

The above constitutes one round of Surya Namaskar. Rest for few seconds before starting the second round. Surya Namaskar, like most asanas, is recommended to be performed on an empty stomach. It is generally practiced in the morning before breakfast or in evening.

Practising up to 6 rounds is more beneficial. However, increase rounds gradually and steadily and never go beyond your capacity.

Synchronizing your breathing with the movements of the body is very important. The basic breathing principle is to inhale during backward bending postures and exhale during forward bending postures.

It is recommended that Surya Namaskar be done slowly with complete awareness of breathing. When the exercises are done a little quickly, the gain is more physical whereas if they are done slowly with breath awareness, the gain is more mental and spiritual.

to be continued…

Love and Light!

Small summary on the yoga time in Goa

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This was the first time when we went in March, on season, usually our timing is after Monsoon, in August, when everything is green, no people, peace and cleanliness. To summarize that point, I prefer off season, especially if you are planning to do yoga and meditation.

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However, it was great!!! Every morning started with Sun Salutation – Surya Namaskar 12 rounds, Pranayama, Chanting. You get energize for the whole day with such routine. Just remember, never do mechanically: not asana, not pranayama, not chanting. Be aware, learn about yourself, learn about your body. Observe, and many times you will find the answers, why you cant go more deeper in certain asana, why one day you are more flexible than other, why doing pranayama today was easier than yesterday or opposite. Its amazing how much we dont know about ourselves, discovery of our own self is incredible.

Everyday some reading, I chose a book “Prana and Pranayama”, I recommend to read this book to people that are interested in details about pranas, different pranayama, respiratory system…very well written book. What I like about that book, it has many research there, many examples.

I  get many questions about Surya Namaskar. How to do it? Fast or slow? How many rounds? What is one round? What type of Surya Namaskar is better?

So, you can start with 6 rounds with the classical hatha yoga Surya Namaskar, if you dont have enough strength, start with 3))) However, find dedication , do it every day, dont allow obstacles as laziness, or you can read about obstacles in Yoga Sutra, 1.30, its 9 obstacles over there)) Slow or fast?! If you need cardio work, or warm-up, or you want to lose weight, do it fast…If done at a slow pace, it can help strengthen and tone body muscles. Remember, to breathe!!!

Just numbers, but good numbers –  12 rounds of Surya Namaskar is 288 poses that you can do in 15 minutes!!

Love and Light!

Plantar Fasciitis and Yoga

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Today I would like to share  with you what I know about Plantar Fasciitis, what is that, what you can do to feel better, and how yoga can help you in every day life. Many will think why this topic, why not diabetes or pregnancy or asthma…in one of my classes I got a woman, aged around 50, and I notices that she was mostly sitting in the class and her face showed signs of pain. So, I asked her what the problem? And she shared.. very important to have communication with your yoga students, you need to learn what is the health issue the person may have and depends on that, you as a teacher, can create an individual practice for such person. Its not fun just to sit in a yoga class and do nothing.

What is Plantar Fasciitis? Plantar fasciitis is a cause of pain under the heel. It usually goes in time. Plantar fasciitis means inflammation of your plantar fascia. Your plantar fascia is a strong band of tissue (like a ligament) that stretches from your heel (calcaneum) to your middle foot bones. It supports the arch of your foot and also acts as a shock-absorber in your foot.

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You are more likely to injure your plantar fascia in certain situations. For example:

  • If you are on your feet for a lot of the time, or if you do lots of walking, running, standing, etc, when you are not used to it or have previously had a more sedentary lifestyle.
  • If you have recently started exercising on a different surface – for example, running on the road instead of a track.
  • If you have been wearing shoes with poor cushioning or poor arch support.
  • If you are overweight – this will put extra strain on your heel.
  • If there is overuse or sudden stretching of your sole. For example – athletes who increase running intensity or distance; poor technique starting ‘off the blocks’, etc.
  • If you have a tight Achilles tendon (the big tendon at the bottom of your calf muscles above your heel). This can affect your ability to flex your ankle and make you more likely to damage your plantar fascia.

Small review to understand what we are dealing with today in our article. However, lets go to a part, what asanas you can do in this situation:

  1. Stretch lower keg, Yastikasana is very good for that
  2. Vajrasana – 2 times a day for a few minutes
  3. Supta Virasana
  4. Kneeling pose (sitting on flexed pose)
  5. One legged dog pose
  6. Warrior 1
  7. Adho Mukha Svanasana
  8. Utkatasana
  9. Baddha Konasana
  10. Tadasana
  11. Malasana with bend forward
  12. Viparit Karani
  13. Paschimottanasana
  14. Upavista Konasana

Other recommendations that you can do at home, are:

  • roll tennis ball under your foot daily
  • soak your feet in the hot water
  • put heating pad on the calves and after massage your calves
  • do not walk barefoot at home
  • wear shoes with support
  • take fish oil capsules, 2 capsules each meal

Take care of your health, love your body and stay healthy!

Love and Light!