Introduction to Iyengar Yoga with a special focus on standing poses
The base on which to build an effective yoga practice Yoga is termed a self-study (Svadhyaya) and is the journey of learning to practice so that we might study and come to understand ourselves. Iyengar Yoga applies the specific methodology to two of the eight limbs of Yoga: asana and pranayama.
Through disciplined practice, these two limbs become instruments of a contemplative science, for this reason, the focus is ‘practice-based learning’. The key methods of practice within Iyengar Yoga, including technique, timings, sequence, and repetition are introduced. Through the practice of asana (physical postures), students begin to explore the body, mind, and breath as relational forces and instruments of meditation.
When one is new to yoga one begins first with the standing poses. The standing asanas are called 'Uttistha sthiti'. They introduce the student to herself. The student begins to discover the interconnectedness of the body. Often times a beginner knows where his big toe is on his body but does not know his big toe on an intimate level. That is to say, there is no connection between the big toe and the mind.
The student may 'will' the toe to move, but it is asleep. The student begins to learn how an adjustment of the shoulder blades corresponds to the front body and lifting of the chest. He/she begins to blossom and open up literally, as hands and feet spread wide apart the student learns that his limbs can actually move: contract, extend, expand, abduct, adduct, rotate and circumduct!
The standing poses include all the movements of the spine, such as "horizontal, vertical and lateral elongation as well as an extension along with sideways, forward, backward extensions, and twisting. Thus, the standing asanas become the foundation for the rest of the asanas!
Sirsasana and Sarvangasana as “Father and Mother” Headstand and Shoulder stand are considered by Mr. Iyengar as the centerpiece of yoga practice.
They are somewhat quaintly referred to as “father and mother” of the asanas and the ones that should be always practiced. Turning the body upside down in this way boosts the major systems of the body (circulatory, respiratory, nervous and glandular) and gives rest to the heart. Headstand is the more stimulating and invigorating pose, it helps to develop a vigorous body with a strong spine and a disciplined mind.
Shoulder stand is the nurturing pose. It is cooling and quietening and a great aid to glandular and hormonal health gives more a feeling of peace. The two poses together bring a balance to our body and mind. Sirsasana and Sarvangasana are generally practiced together as part of the same sequence. It is possible to only do Shoulder stand but it is not recommended that one practice Headstand on its own.
It needs the balancing effect of Shoulder to stand to keep harmony in the body. At the core of yoga practice and philosophy, one always comes to this question of balance. If we do something stimulating to the system we need to counter with something cooling... as spicy food is accompanied by Yogurt to cool its fire!
Surya Namaskara also knew in English as Sun Salutation
Sun Salutations, or Surya Namaskar, are traditionally performed in the morning to greet the new day. Tadasana (the most difficult posture in yoga); Urdhva Hastasana (reach the ceiling by rooting in the floor), Ardha Uttanasana (lean forward by bending backward); Uttanasana (the head down the energy rises); Chaturanga Dandasana (the challenge more difficult), Urdhva Mukha Svanasana (focus on the lower back). Adho Mukha Svanasana (the complete position) Namaskarasana (surrender). The sequence of 8 postures can be a complete practice in itself or can prepare you for a longer asana routine.
Forward extensions, twisting and back extensions
Forward Extensions are calming and quieting. Many of the asanas involve extending the spine and perhaps forward ‘bends’ teach this the best. Make sure that you keep the front of your spine lengthening and that the movement to go forward comes from the pelvis rotating over your legs. Stay in the forward extensions at least two minutes, longer if you can be quiet there when you practice restorative postures. Twists. The turning or twisting of the spine along with the abdomen in any asana is called Parivrta Kriya. Twists create mobility in the spine by giving lateral rotational movement, these poses are essential for everyone since they delay aging of the muscles of the spine and back. Backbends; The posterior part of your spinal column is compressed as you bend backward, which helps push the disks in your vertebrae away from the spinal nerves, and decompresses the front of the vertebrae. As a result, the damage from forwarding bending (over time) can be reversed.
Restorative practice with the focus on the breath
Restorative practice is a form of yoga that seeks to achieve physical, mental and emotional relaxation with the aid of props. The use of props makes it easier for you to maintain balance while you are stimulating and relaxing your body. While some restorative yoga poses are beneficial to the entire body, others target specific parts of the body, such as the heart or the lungs. Benefits: Restorative practice provides healing for the body and the mind. It is especially useful when you need to eliminate fatigue and stress that result from your daily activities. It can also help you recover from illness and injury or overcome emotional depression and anxiety that are caused by traumatic events. It is known that restorative yoga can activate the parasympathetic nervous system, which enables automatic control of the body. As such, the regular nervous system will be at rest, and the muscles will become more relaxed. Constant practice of restorative yoga will make your body less vulnerable to stress-related illnesses and help you achieve optimal health.
Daily schedule
Day 1
- 15:00 Arrival and welcome drink
- 18:00 Meeting at the chill-out
- 19:30 Dinner
Day 2 to Day 8
- 07:30 Hot drinks, dried fruits, and nuts
- 08:00 to 10:00 Iyengar Yoga
- 10:30 Breakfast
- 11:00 Free time
- 13:30 Lunch
- 16:00 to 18:00 Iyengar Yoga
- 19.30 Dinner
Day 9
- 09:00 Breakfast
- 11:00 to 16:00 Temple tour
- 13:00 Lunch in Gokarna Town
- 16:00 Free time
- 19:30 Dinner
Day 10
- 09:00 Breakfast
- 11:00 to 17:00 Boat tour visiting different beaches
- 14:00 Lunch on Om beach
- 19:30 Dinner
Day 11
- 09:00 Breakfast
- 12:00 Departure
