steve does yoga

12th march is a date to be marked as my cheeky monkey came with me to yoga. he is an aquarius and likes to do things his own way without being told what and how to do them. so, i decided that we were going to do two different classes which ran parallel. my class finished earlier so i waited for him as i was anxious to see his facial expression. he came out and looked beautiful and relaxed. he joked that they slept for twenty minutes and could have done that at home. so i explained that without savasana you undo an hour of work-not-work... i was proud of steven because it said i-love-you with action...

Sanskrit Name of Asanas

Adho Mukha Svanasana - Downward Facing Dog

Ananda Balasana - Happy Baby Pose

Anantasana - Sleeping Vishnu Pose

Ardha Chandrasana - Half Moon Pose

Ardha Matsyendrasana - Half Lord of the Fishes Pose

Ashtanga Namaskara - Knees, Chest, and Chin

Baddha Konasana - Cobbler's Pose

Bakasana - Crow Pose

Balasana - Child's Pose

Bhujangasana - Cobra Pose

Chaturanga Dandasana - Four Limbed Staff Pose

Dandasana - Staff Pose

Dhanurasana - Bow Pose

Eka Pada Galavasana - Flying Crow Pose

Eka Pada Rajakapotasana - One-Legged King Pigeon Pose

Garudasana - Eagle Pose

Gomukhasana - Cow Face Pose

Halasana - Plow Pose

Hanumanasana - Monkey Pose

Janu Sirsasana - Head to Knee Pose

Lolasana - Pendant Pose

Matsyasana - Fish Pose

Natarajasana - King Dancer Pose

Navasana - Boat Pose

Padmasana - Lotus Pose

Parivrtta Ardha Chandrasana - Revolved Half Moon Pose

Parivrtta Parsvakonasana - Revolved Side Angle Pose

Parivrtta Surya Yantrasana - Compass Pose

Parivritta Trikonasana - Revolved Triangle Pose

Parsva Bakasana - Side Crow

Parsvottonasana - Pyramid Pose

Parsvottonasana Variations

Pincha Mayurasana - Forearm Stand

Salamba Sarvangasana - Shoulderstand

Salamba Sirsasana - Headstand

Salamba Sirsasana Step-by-Step

Savasana - Corpse Pose

Setu Bandha Sarvangasana - Bridge Pose

Shalabasana - Locust Pose

Supta Baddha Konasana - Goddess Pose

Supta Matsyendrasana - Supine Spinal Twist

Supta Padangustasana - Reclined Big Toe Pose

Tadasana - Mountain Pose

Tittibhasana - Firefly Pose

Upavistha Konasana - Seated Wide Legged Straddle

Urdhva Dhanurasana- Wheel Pose

Urdhva Hastasana - Raised Hands Pose

Urdhva Muhka Svanasana - Upward Facing Dog

Ustrasana - Camel Pose

Utkatasana - Awkward Chair Pose

Uttanasana - Standing Forward Bend

Utthita Hasta Padangusthasana - Standing Big Toe Pose

Utthita Parsvakonasana - Extended Side Angle

Utthita Parsvakonasana Variations

Utthita Trikonasana - Triangle Pose

Vasisthasana - Side Plank Pose

Vasisthasana Variations - Side Plank Variarions

Viparita Karani - Legs Up the Wall

Virabhadrasana I - Warrior I

Virabhadrasana II - Warrior II

Virabhadrasana III - Warrior III

Virasana - Hero Pose

Vrksasana - Tree Pose

Vrschikasana - Scorpion Pose

Yoga according to Yogilla

I have summarised below some yoga principles I have been learning for direct experience and on which I have been working for two solid years. I have never read a yoga book from cover to cover. So, all my experience comes essentially from the practice, the interaction with my teachers and my personal reflections. I would like of course also to deepen my knowledge in a more scientific way and to become a bit more academic, so watch the art space for reviews of three books ready on my bed side table for reading. Notwithstanding, I think it is important to get into the real practice in the most uncontaminated and even naive way to gradually discover it and all its benefits.

Some principles:

Fear shortens the breath. Thus, every time you experience sensations of fear bring your attention back to your breath.

Be present.

Strength and flexibility are only side effects of the yoga practice.

Be Calm and peaceful.

Let it go.

Go through the sorrow and pain processes, which are part of life.

Accept and observe your body and mind without judging your performance.

Always Relax the face: relax tongue and eyebrows.

Uddyana bhanda* and mulabhanda** -- abdominal locks. Core centre (spleen chakra and root chakra) of our body allowing us to be balanced and source of our lightness and energy.
Enter every pose (asana) in a gradual way elongating your spine and working from the roots (hips and shoulders). Try to keep the core centre working.

Namaste means *Buddha in you*, and it closes every practice as a form of thanksgiving.

OHM chanting. *Ohm* is the most basic sound of all sounds. It is a vibration starting from the diaphragm, up to the vocal chords and coming out of the mouth. It is a release with control and usually performed at the beginning and end of the yoga practice.

Pranayama:
Filling the bottle -- inhale from the nostrils -- movement from the bottom up.
Empty the bottle -- exhale from the nostrils -- movement from the top to the bottom.

Ujjay breath -- breathing with the back of the throat through the mouth, but with this latter shut. It allows an expansion of lungs, controls the intake of air and produces a sea sound helping the concentration.

Chanting of a mantra -- repetition of a chorus over and over again unitl positive energies develop and meditation starts naturally.
The single act of singing itself allows us to "give voice" to our heart. Within and through singing, we open the path from the heart to the voice, finding easier to express our feelings. When we add the power of mantra to the act of singing we have a very potent tool for opening the heart chakra, and calming the mind and body. As we reapeat the mantras, we invoke sacred energies that draw us beyond the chatter of the mind and into a silent, powerful space. Chanting in a group creates even more power as the vibrations of the music and other chanters penetrate our body and mind to uplift us and break down the illusions of inner and outer, one and other, uniting us into that stillness that is at the heart of reality.

Meditation -- to meditate means "eliminate any conflict inwardly and therefore ourwardly", "stilling the thought-waves of the mind" [Patanjali]. Get into a comfortable position (lotus position if this is comfortable for you) where your back is straight and your chakras are aligned. Set your shoulders to where they belong: the back, creating space and gently elongating the neck towards the sky. Close the eyes, or better narrow them staring at your nose (and eventually looking inside you), start observing your breath and keep breathing until your concentration focuses entirely on this flow of air, in and out your nostrils, and eventually focuses on your inner self. This is only the premise to start the meditation stage.

*Diaphragm Lock is applied by lifting the diaphragm high up into the thorax while pulling the upper abdominal muscles back towards the spine, creating a cavity, and giving a gentle massage to the heart muscles. It helps to move and transform pranic energy up to the neck region, stimulates the hypothalmic-pituitary-adrenal axis in the brain and develops a sense of compassion. Can give new youthfulness to the entire body. It is normally applied with the breath held out.
** Also known as the Root Lock or Core Lift. This lock increases and holds energy in the first and second chakras, channeling dormant energy from the base of the spine. It contracts the rectum, sexual organs, and navel. To engage Mulabhanda, inhale deeply. As you exhale, contract the muscle about 1 inch below the naval, and two inches into the body.
From http://www.focalpointyoga.com/ask_the_yogini.htm

P.S. At the yoga centre they are starting greeting me with my first name: "hello Silvia", "bye bye Silvia", which I find it so *homey* since it is becoming my second home.

the master and the man

in town, the master gave a beautiful speech. a man listened attentively to the his wise words and, enchanted by them, decided to approach him. he made his way through the crowd and reached him. he said to the master: "i appreciate that you are a very busy man and i am only a humble man, but i would be delighted to have you in my home. i would prepare the most beautiful meal for you. i know that you will not accept my invite, but i am speaking with an open heart and i wanted you to know it". the master replied: "prepare everything. i shall be there".

the man, filled with joy, went back home and cooked the most succulent food, prepared the most delicious drink, set the table with his best porcelain set and waited... and waited. someone eventually knocked at his door. it was an old lady who claimed to be hungry. the man was disappointed but let her in and gave her the food he had prepared for his master. the woman ate, thanked him and left. the man waited longer until someone knocked the door again, but it was not the master, it was a thirsty boy. the man was very disappointed but offered the boy some drink. after the boy left, the door banged again. full of expectations, the man opened the door but he found a child, who was freezing. the man was incredibly disappointed but gave the child the blanket he had arranged on the chair for his master, and the child smiled.

when also the child left, the man sat down and waited... and waited. but the master did not come. the man thought: "he must have been caught in some last minute unforeseen event and could not make it". so, he started undoing the table and then went to sleep. that night he dreamt the master who told him: "thank-you for feeding me, giving me drink and wrapping me up".

the master is in each of us. every time we give food to the starving, drink to the thirsty and shelter to the cold, we make our master happy.

a new yoga pose: dead bug

this pose helps stretch the groin muscles and if you keep your tail-bone on the floor, it will also elongate your back. it is the ideal preparation for the meditation pose.