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Restorative Yoga

Restorative Yoga

A restorative yoga sequence typically involves only five or six poses, supported by props that allow you to completely relax and rest. Held for 5 minutes or more, restorative poses include light twists, seated forward folds, and gentle backbends. Most restorative practices are based on the teachings of B.K.S. Iyengar.

Restorative yoga is easy to perform and is easy to do at home. It is performed with relaxed muscles, and for most people the biggest challenge to be still in one position for so long, but if you allow yourself to take some time, it is usually easier to relax. Deep Relaxation is a state of utter stillness, being where the mind is quiet and without effort.
If you do all the exercises in the yoga session takes about 50 minutes, depending on how long you stay in each position. You can choose to do the entire session, choose to only do certain exercises, or supplement with one or more exercises to your regular yoga practice. Use a timer so you can relax without having to keep track of the time and a guided relaxation. There apps and CDs to help you with this.

Lie down and breathe and start to test one or two exercises. Close your eyes.Relax Closed eyes

To practice restorative yoga

The positions tailored to function with each individual’s circumstances, practiced sitting or lying, and we stay in each asana for a long time, sometimes up to 20 minutes, depending on how experienced we are. During a session, we are moving the spine in all directions, forward, backward, twisting, side, and inversion.
The positions are softer than in Yin yoga and we work with the flows in the body instead of the connective tissue. The body propped up by pillows, bolsters, blankets, ribbons etc. for total rest. The more support we have, the deeper becomes relaxation. We therefore take plenty of time and find a comfortable position before moving into position.
A therapeutic form of yoga for deep rest and recovery
Restorative yoga is a therapeutic form of yoga is based out of Iyengar Yoga in order to heal the body from stress, illnStonesess and possible damage. Placing the body in different positions and the rest give a tremendous force for our body to heal itself during periods of anxiety, fatigue and life changes.
Two important elements of restorative yoga is deep relaxation and a soft pliable respiratory rhythm. Together stimulates the parasympathetic nervous system and calms our internal organs, which gives our body the opportunity to redirect our energies to its own healing process. Restorative yoga is suitable for all practitioners who want to prevent stress or need to recover.

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Iyengar yoga

Iyengar yoga

 Tirumalai Krishnamacharya
Tirumalai Krishnamacharya

Iyengar and ashtanga yoga come from the same lineage – the teachers who developed these styles (BKS Iyengar and the late Pattabhi Jois) were both taught by Tirumalai Krishnamacharya. Many of the asanas (postures) are the same, but the approach is different. Iyengar yoga is great for learning the subtleties of correct alignment. Props – belts, blocks and pillow-like bolsters – help beginners get into poses with correct alignment, even when they’re new to them, injured or simply stiff. Anusara yoga is a more modern form of Iyengar.

Iyengar Yoga is a form of Hatha Yoga in which there is a focus on the structural alignment of the physical body through the development of asanas. Through the practice of a system of asanas, it aims to unite the body, mind and spirit for health and well-being. The discipline is considered by its practitioners to be a powerful tool to relieve the stresses of modern-day life, in turn helping to promote total physical and spiritual well-being.

It can be said that Iyengar differs from the other styles of yoga by three key elements: technique, sequence and timing.

  • Technique refers to the precision of the body alignment and the performance of pranayama.
  • Sequence means the sequences in which asanas and breathing exercises are practiced. Following the specific sequence is important in achieving the desired result, because only the combination of certain poses and breathing techniques can ensure the expected positive effect.
  • Timing is the third key element which defines the time spent in each pose or pranayama.

Iyengar Yoga is characterized by great attention to detail and precise focus on body alignment. Iyengar pioneered the use of “props” such as cushions, benches, blocks, straps and sand bags, which function as aids allowing beginners to experience asanas more easily and fully than might otherwise be possible without several years of practice. Props also allow elderly, injured, tired or ill students to enjoy the benefits of many asanas via fully “supported” methods requiring less muscular effort.

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Ashtanga Yoga

Ashtanga Yoga

What is Ashtanga Yoga? Ashtanga Yoga is often defined as an athletic, physical and dynamic form of yoga. This is certainly true if you consider how demanding and impressive exercise is, and that it increases muscle strength, health and vitality. Ashtanga yoga is much more than an exercise that stretches and strengthens the body.
Through conscious breathing, yoga exercise, eye focus and concentration you can develop a good body control, control of the senses and an awareness of its interior. According to Sri K. Pattabhi Jois, Ashtanga Yoga is a path that leads us to “the spirit that is within us” or our true nature.Seven Chakras
Ashtanga means eight limbs, as Rishi Patanjali wrote in aphoristic form in his work Yoga Sutra of about 2 000 years ago. His lyrics are based on even older texts, the Vedas, and the knowledge that has been transmitted orally from guru to student. In Ashtanga yoga you combines several kinds of yoga styles. It is 99 percent practical exercise consisting of postures and breathing exercises and a mediation of an attitude favorable to the yoga practitioner (yama and niyama). Yoga theory that can be studied in its most genuine form of sacred writings are only a fraction of the exercise. The books show us the path of yoga, but the practical application is the only way to cleanse the body and mind from blockages to enable the physical, mental and spiritual resources, and to achieve inner peace and happiness.
Combining breathing and postures with the vinyasa yoga technology as well as to contract the muscle locks (mula bandha and Uddiyana bandha) causes the body heats up, which makes it pleasant and secure to stretch the body. The heat and the sweat starts an extensive purification process in which the internal organs, muscles, nervous system, brain and senses involved.

“Do your exercises and everything is done.” – Sri K. Pattabhi Jois

Effects of Ashtanga

  • Gives firmer and smoother muscle, removes excess fat and gives a light and energetic feeling.
  • Cleanses the body of toxins that accumulate through an unhealthy lifestyle and returns the lost vitality to the body.
  • Keeps the body and mind youthful, healthy and viable.
  • Does effective training combined with various sports and leisure activities.
  • Reduces the risk of strains and injuries.
  • Improves the immune system and metabolism.
  • Improves oxygen uptake, quality of breathing and awareness of breathing.
  • A research trip in your body and your mind.

Viranchyasana by Caroline KleblSeveral types of yoga exercise starts with hatha yoga, in which one by practicing postures and breathing gets a healthy and strong body. It is the foundation of a spiritual life. While balanced breathing in the IDA and pingala-nadis, which in turn calms the mind. When the mind is purified and soothed it is easier for the student to get in touch with the spirit within him, then her bhakti (devotion to God or bhakti yoga), and the desire to help others without himself getting any rewards (karma yoga) grows naturally.

Kriya yoga cathartic exercises, such Trataka (staring into a light without blink with the eye) and Neti (to clean nostrils channels with 2 percent salt water, with a so-called neti pot) is only used in regimens if there is a therapeutic need.
Reciting mantras (japa yoga) is traditionally done in the beginning and the end.
Yoga highest level, Raja yoga, begins where the external world ends. This state of mind is described in several books (including Patanjali yogasutras and Adi Shankaracharya Yoga Taravali) as a result of poses and breathing exercises, when body and mind are in balance, the mind has control over sensation and it has achieved meditation.

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Hatha Yoga

Hatha Yoga

Hatha yogan is the most famous form of yoga, from which most other forms of yoga originated. By practicing hatha yoga you want to reach the mind and thus find your inner balance. Gentle physical movements combined with breathing exercises and meditation, to achieve a sustainable physical and mental well-being.

How does Hatha yoga work?

The word Hatha is Sanskrit, where Ha means sun and Tha means moon. The purpose of hatha yoga is to find inner peace by balancing the energies of these two. The hatha yogas soft, physical positions (asanas) are held more static, and executed in a slower pace than in other physical and dynamic forms of yoga, such as ashtanga vinyasa. The positions are combined with breathing exercises (pranayama) and various meditation techniques to achieve balance between body and mind.

The positions of Hatha Yoga has thus opposing energies that are stimulated when you open and close the muscles and joints. This causes the body to become soft, strong and flexible through regular exercise. Numbness, pain and weakness disappears gradually, depending on the pace at which they choose to practice. The effects of Hatha yoga will show relatively soon, but every practitioner knows of these effects in its unique way. It depends on what conditions our bodies are and what we have practiced before. Regardless of background, everyone has something to extract from yoga.

Hatha yoga static postures builds strength and flexibility of the muscles so that they are long and resilient. With this flowing energies freer and easier, which both relieves, cures and prevents diseases.

In Hatha yoga is the attention center. To notice the positive effects of yoga, the most important thing is to be present in the positions and observe what happens to the body and mind. When a position feels uncomfortable, it is our natural response to take us away from it. But Hatha yoga teaches us to stay there and just breathe, despite some discomfort. That’s when development takes place and we will be more resilient and can be in the moment without being influenced as much by unpleasantness. When we observe the sensations in your body and breathing, we can be relaxed in our approach. It is this force that is yoga. The mind always offer us resistance, it is its task. Our task is to manage the mind. Hatha yoga is a tool to do just that.

When should you do Hatha yoga?

Hatha yoga is ideal when you want to give yourself a calmer, but still,  physical class. Practice hatha yoga if you want a nice mix of simple breathing exercises, strengthening and stretching positions, sometimes sitting meditation, free from performance.

Advantages of Hatha

  • Stronger and more flexible body
  • Less tension
  • Mental clarity and increased focus
  • Strength and inspiration
  • Improved sleep
  • Improved concentration
  • Better balance


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Yin Yoga

Yin Yoga

Yin yoga is rather like some other yoga – but in addition its reverse. Yin yoga avoids “perfection” in a remaining place. We concentrate on the yin-elements of the physique akin to bone, myofascia, connective tissue (which is a part of the fascia), ligaments, inner organs and the so-referred to as meridians. The quite simple poses are all the time carried out mendacity or sitting. In contrast to most different yoga types yin yoga let your muscle tissues chill out utterly.Yin Yoga Swan position You’ll be able to cease in any place for a number of minutes whereas working towards mindfulness. In yin yoga we dont stretch, we don’t pull and we need to keep away from to maintain your physique in excessive positions. We loosen up and let the physique simply be and can thus be capable of go a lot deeper right into a place (so-referred to as passive stretch). In the event you gently stretch connective tissue by holding a yin pose for a very long time on this approach, the physique will reply by making them slightly longer and stronger—which is strictly what you need. Keep in mind the precept of train is to emphasize the tissue so the physique will reply by strengthening it. Yin yoga is subsequently a superb complement to different bodily exercise corresponding to operating, weight coaching and different extra dynamic yoga types. Yin yoga go well with all individuals and our bodies. It’s notably efficient for inflexible and motionless individuals. It has been proven to assist again ache, knee and / or neck issues, and above all a tense and quick way of life with loads of efficiency. The yin yoga slowly open up stiff hips, backs of legs and calves that turns into smoother and extra elastic. Yin yoga fills you up with new,  recent power (referred to as qi or prana) and calms your thoughts.

Benefits of Yinyoga

  • Calms the physique and thoughts
  • Enhances different yoga follow and coaching
  • Straightforward to do, fits everyone
  • Very enjoyable
  • Reduces stress and nervousness
  • Contribute to a higher consciousness of the current
  • Will increase the mobility of joints
  • Creates an inside peace
  • Will increase the movement of power and vitality, prana

How does the Yin yoga work?

Yin yoga characterised by passive positions with a light-weight, mushy stretch, carried out in silence and mindfulness. Yin Yoga Saddle positionEvery place is held for at the least three-5 minutes, which provides us time to even calm the thoughts. In yinyogan we need to entry the physique’s fascia, connective tissue as an alternative of muscle. That is achieved by not going so deep within the stretch and maintain the place for a very long time. Main focus is on the world across the hips and decrease again. These are notably wealthy in connective tissue and shops based on yoga philosophy very bodily in addition to emotional rigidity.

Issues to consider when practising Yin yoga

  • Transfer slowly and gently out and in of a place.
  • Tranquility, indulge your self! Dare to let go, lose management.
  • Discover a simple stretch that you would be able to hold for some time, keep away from very deep bends and stretch that hurts.
  • Attempt to current within the space you stretch and visualize the way you breathe out and in of it.
  • Have a flowing, unforced respiration out and in via the nostril. If you cease respiration, it activates the physique’s protecting features. This prompts the physique as an alternative of the relief we need to discover.
  • Attempt to keep nonetheless able. Start to carry a place in three-5 minutes. Then attempt longer and longer as you are feeling you’re prepared for it.


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Bikram yoga

Bikram yoga

Bikram yoga poses is a system of poses that comes from traditional Hatha Yoga techniques  that Bikram Choudhury invented. The big difference is that Bikram Yoga classes is performed in a hot Bikram Yoga studio. The temperature is around 40 degrees Celsius (104 Fahrenheit) with a humidity of 40%.

The heat helps to improve your flexibility and your lung capacity. It also provides you with an anaerobic workout that gets your heart pumping.   The class consists of 26 postures and 2 breathing exercises. The classes are not easy. And it does take time to adjust to the heat and the postures. However, the physical and mental benefits that come with consistent practice are well worth the effort.

Bikram Yoga

Bikram Yoga Instructors

All Bikram-certified teachers have completed a nine week-long Bikram Yoga Teacher Training that is endorsed by Choudhuru. These are conducted a few times a year. In each course 350 to 440 students attends this teacher training to become a Bikram Yoga instructor.


Bikram Yoga for weight loss?

Little research supports the testimonials that connect Bikram yoga to weight loss. Some of the first research quantifying calories burned, weight-loss effects and other benefits of Bikram yoga were conducted at Colorado State University and published in the Journal of Strength and Conditioning Research in 2013. Researchers found that, although participants did experience some increase in strength and muscle control as well as dramatic improvements in balance, the participants lost only small amount of body weight after 24 classes performed over eight weeks.
When researchers measured the caloric burn during class, they found it equal to what you burn during a brisk walk — approximately 410 calories for the average man and 330 calories for the average woman — in the 90 minutes of a traditional class. A 155-pound person who spends less time — about an hour — on an elliptical machine at a moderate pace burns 700 calories on average. Run for an hour at a modest 5 mph and burn almost 600 calories.
Weight loss is a matter of burning more calories than you consume, and it takes a 3,500-calorie deficit to lose just one pound, so while you can technically lose weight doing Bikram yoga, you’d lose weight faster doing other activities.


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Power Yoga

Energy Yoga

Within the late 1980’s Beryl Bender Birch from New York, and Bryan Kest, based mostly in Los Angeles, based the idea of energy yoga. As enthusiastic ashtanga yoga college students they needed to introduce a softer type that could possibly be extra accessible to extra individuals and, in contrast to Ashtanga yoga,  energy doesn’t a comply with particular collection of poses, however it varies from instructor to instructor. On this means, one can say that energy yoga has traits from vini yoga, based mostly on the scholar’s wants and skills. Energy Yoga focuses, as its identify suggests, the power and adaptability of the essential concepts is to demystify yoga philosophy and make it comprehensible to Westerners. Beryl Bender Birch says she needed to get Westerners to know that yoga was not simply philosophy and meditation, but in addition was robust exercise. And with energy yoga yoga got here to be, considered one of many variants train on the fitness center and so have been many, who maybe thought it was just a little suspect to go to a yoga studio, the prospect to make contact with yoga. Baron Babtiste is right now a influential energy yoga profile that’s based mostly in america and, like Beryl Bender Birch, revealed a number of books on energy yoga.

Once you apply Energy Yoga you do totally different positions in a stream. The coaching often begins with an introduction the place you study to breathe deep breaths out and in by way of the nostril. This respiration method is then used all through the coaching.
Then proceed with a light-weight heating and solar salutation  A and B carried out standing. That is adopted by a pair of stability workouts, stability workouts and exercise ends with flooring workouts and some minutes of rest.

Advantages of Energy Yoga

Advantages of Energy Yoga are infinite and is an train that matches all. It doesn’t matter in case you are younger or previous and meant that you’ve some prior expertise or not, you’ll get unbelievable outcomes coaching with Energy Yoga as train type permits you to practice at your personal degree and in line with your necessities.


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