The sounds are fine vibrations in our lives, easier the attunement the spirituals part of Yoga, can help you with your concentration while listening to pleasant music. While there are those who swear by the silence during practice Yoga, I respect his decision, and therefore I asked always the Yoga practitioners before I played this album softly in my classes:
This Satsang, which are combined singing holy hymns, we listened to in before of the yoga classes, in minutes of the attunement, and the preparations:
During on the finishing relaxation these Tibetan bells:
The all I collected a playlist, which is 2 hours, here it is: ANITJAYOGA PLAYLIST
I collected some main Asanas keeping time.
Study with healthy happiness:
1. Headstand 2-3 minutes or 120-180 breath
2. Shoulderstand 1-2 minutes or 60-120 breath
3. Plow 30 seconds or 30 breath
4. Fish 30 seconds or 30 breath
5. Double Leg Forward Strech 1-2 minutes or 60-120 breath
6. Cobra Pose 30 seconds or 30 breath
7. Locust Pose 15 seconds or 15 breath
8. Bow Pose 15 seconds or 15 breath
9. Seated Half Twist 30-30 seconds or 30-30 breath
10. Crow 30 seconds or 30 breath
11. Standing Forward Bend 1 minute or 60 breath
12. Triangle Pose 15-15 seconds or 15-15 breath
Don't forget the relaxation at the beginning 5 minutes, between the Asanas 1-2 minutes, and after the ending relaxation 10-15 minutes.
"There are numerous modern physical culture systems designed to develop the muscles. Physical culturists develop them by mechanical movements and exercises. Yogic exercises not only develop the body, but also broaden the mental faculties. Moreover, the Yogi acquires mastery over the involuntary muscles of his organism.
The fundamental difference between Yogic exercises and ordinary physical exercises is that physical culture emphasizes violent movements of the muscles, whereas Yogic exercises oppose violent muscle movements as they produce large quantities of lactic acid in the muscle fibers, thus causing fatigue. The effect of this acid and the fatigue it causes is neutralized by the alkali in the muscle fibers, as well as by the inhaling of oxygen.
It is on this theory that modern physical culturists work. They try to increase the intake of oxygen so that fatigue may be lessened while working. Although their theory seems sound enough, the founders of the Yoga system for many centuries possessed a knowledge superior to all modern theories. The Yoga system is not new; it had been taught for many centuries before the modern systems were conceived.
Muscular development of the body does not necessarily mean a healthy body, as is commonly assumed, for health is a state when all organs function perfectly under the intelligent control of the mind."
Swami Vishnu-devananda: The Complete Illustrated Book of Yoga
Still, there may a time in our lives when we feel that something more dynamic exercise we need like the Yoga.
My advice is that, try to choose an exercise that suits for you. To mention one example: currently is a trend to run as exercise, but careless application of serious injuries we can get, for example, our bone structure is too weight, our congenital of physique is inadequate for running, we do not use proper shoes, or simply not good terrain where we run, all factors which can irreversibly damage for our body.
Take care of yourself, to your heart, the bones, and do not overload your body, because it's not good for your health and to even destructive.
1.Face the sun. Fold the hands. Legs together, stand erect.
2.Inhale and raise the arms. Bend backward.
3.Exhale and bend forward till the hands are in line with the feet. Touch the knees with your head. In the beginning, the knees may be slightly bent until the head can touch them. After some practice, the knees should be straightened.
4.Inhale and move the right leg away from the body in a big backward step. Keep the hands and left foot firmly on the ground, bending the head backward. The left knee should be between the hands.
5.Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees off the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.
6.Exhale and lower the body to the floor. In this position, known as sastanga namaskar or eight-curved prostration, only eight portions of the body come in contact with the floor: two feet, two knees, two hands, chest, and forehead. The abdominal region is raised and, if possible, the nose is also kept off the floor, the forehead only touching it.
7.Inhale and bend backward as much as possible, bending the spine to the maximum.
8.Exhale and lift the body. Keep the feet and heels flat on the floor.
9.Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly. (Same as Position No. 4.)
10.Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.
11.Raise the arms overhead and bend backward inhaling, as in Position No. 2.
12.Exhale, drop the arms, and relax.
It was one round with right foot, let's do the same with the left foot (left foot backward, then forward), and so we carried out a full Sun Salutation.
Lie comfortably on your back on the floor.
Separate your arms from your body to a 45-degree angle.
Palms face up.
Your legs can rest apart as wide as you feel comfortable, usually 2-3 feet apart.
Allow your feet to relax and roll open.
Close your eyes, and breath with abdominal.
Do a mental body scan from top to bottom - are you relaxed? Release all tension from every part of the body. If you feel a tension anywhere, move it, or shake it.
First we need a big decision: we want do yoga at home!
Next we must search a perfect place at home:
- quiet
- comfortable
- airy
- warm
- homey :)
Use yoga mat, which is non-slip.
Listen a calm, harmonic music, example this:
It is important the comfortable clothes, which you do the yoga: if possible make the exercises with barefoot, but during the relaxation you need socks, because the body temperature drops to the relaxed state. Long pants is preferable, this it does not adhere to the leg on the exercises (I recommend the rubber stem trip as a way to reverse body positions not slip back into the trouser leg). The same also applies to the upper part of in a tighter shirt, or take the end in the pants (it is same situation as the pants: not slip back in the reverse position).
Council's for long hair: the most comfortable is using a simple braided hair (the buckles, and others on the nape may interfere with the supine exercises, and relaxation).
More it is important: your tummy be empty if you practice yoga, some exercise can not do it with full tummy, and is it not comfortable.
Light an incense stick or a candle, lie down on the mat in savasana, try to tune in to the fact that you're going to do yoga now, and start to relax.
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