Tag Archives: yoga

Yoga dimineata

pentru ca dimineata este un termen destul e variabil pentru multi, ar fi fost relativ mai corect sa fi scris yoga dimineata devreme 🙂

ziua unui yogi incepe seara

bine cunoscuta vorba “cum iti asterni, asa dormi” pentru un yogi sau chiar amator de yoga se continua cu “asa te trezesti”. Respectiv potentialul diminetii, al practicii yoga, este determinat de toti factorii dinainte de somn, in special alimentatia si ora la care ne lasam preluati de somn (o forma meditatie inconstienta, o perceptie fractionata si alterata a sinelui).

Dimineata devreme

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  • pentru un yogi poate inseamna undeva intre orele 3:30 si 5:30,
  • pentru un amator de yoga intre 5:30 si 7:30
  • pentru inceputuri noi (studenti, antrepentori, pasiuni) 7:30 – 9:30
  • iar pentru cei mai prinsi in curentul *vietii* orice pana in 11:00 e prea devreme 🙂

de aceea initial cu mult zambet amintesc participantilor la clasele mele, de orele de dimineata de yoga..

mai ales cand pentru unii acele ore nici nu exista real, ci probabil doar o inventie a mate-fizicienilor sa tina timpul cursiv 🙂 asa ca le amintesc ca in yoga nu este important cat de flexibil esti fizic, chiar si mental sau psihic cat capacitatea si disciplina de a controla aceste libertati

Yoga cere disciplina

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in primul rand ar trebui sa te intrebi de ce vrei sau ai nevoie sa dormi atat de mult? este bolul alimentar – sau ora ultimei mese? este instagramul, snapchatul, 9gag-ul? un pahar de vin mai mult sau nevoia de a trai seara cand ai pierdut controlul zilei? este confortul unui somn mai lung intradevar necesar si schimbator al zilei? sau este doar ego-ul, MICUL copil din tine care iti hraneste ideea asta?

Imagineaza-ti acum procesele pe care le-ai avea inainte sa dormi, calmul cu care ti-ai pregati fiecare detaliu cu care vrei sa-ti intampini dimineata, acest efort exterior si interior, aceste raspunsuri la unele nevoi si intrebari, nu iti vor ridica si calitatea somnului (prin linistirea gandurilor), ci atat prin process cat si rezultat se transforma in yoga.

Trupul si mintea in controlul tau, aliniat la scopurile tale, asta este disciplina.

Iar acum amintesteti la cate workshop-uri, clase de yoga sau chiar masaje ai fost si ti s-a cerut o intentie inainte. Trupul si mintea in controlul tau + intentie corespunzatoare = yoga.

E momentul sa transformi dorinta in actiunea.

Tot acest wishfull-thinking, puterea atractiei, the secret sau orice alte idei sau filme motivationale cunosti, pentru realizare iti ceri sa incepi sa pasesti, chiar daca la inceput putin neincrezator, iti cer sa pasesti pentru tine, pentru binele tau pe acel drum. 

Yoga iti cere de asemenea sa faci doar un mic pas inafara bulei de confort.

Nu in zona de inconfort, ci in zona neutra, non-violenta, non-traumatizanta, dar sincera. Zona in care tu acum iti poti oferi libertatea sa te descoperi, sa faci acei mici pasi spre tine, spre directia care o doresti.

Poate acest mic pas sa fie suficient incat sa realizezi ca esti pe drumul cel bun, sa te ajute sa-l faci pe urmatorul. Surprinde-te cu ce ar putea sa-ti ofere acasta scanteie de disciplina.

Yoga dimineata

nu o sa scriu despre beneficile unei treziri dis de dimineata, am amintit deseori atat la clase, unele emisii video cat si scris in alte momente, cat voi sumariza putin despre potentialul unei practici yoga la acele ore.

De ce sa te trezesti la 5AM?

Pre-rechiezite practicii (posturale si respiratorii) din yoga
  • yama – aici o sa subliniem doar controlul prin disciplina unei trairi corecte
    • din ahimsa preluam idea unei atitudini calme
    • prin satya aducem sincertiate si prezenta
    • asteya ne va aminti de eficienta in momentul vrem sa ne incadram in timp
    • brahmacharya ne va interioriza pastrand controlul asupra senzatilor
    • aparigraha sugerand o stare de non-fixatie in momentul in care unele senzati, perceptii sau informatii ne vor colinda
  • niyama – obiceiuri si observatii sanatoase
    • shaucha – un corp curat, macar mainile, talpile si fata sa fie curate
    • santosa – acceptarea ca sunt aici, acum pentru o practica personala
    • tapas – pasiune si perseverenta in practica
    • svadhyaya – studiul propriului sine printr-o continua stare de observatie
    • isvarapranidhana – o predare in fata practicii, lasand-o sa se manifeste pentru mine, prin mine
Fructele diminetii pentru yoga

de aceea este mai efiecienta o practica matinala, pentru ca multe din pre-rechizitele de mai sus sunt oferte de acest moment de aur al diminetii.

morning-yoga

  • mintea este linistita, accepta si asteapta instructiuni
  • sunt prezent si atent la fiecare moment (surprinzand uneori mai multe detalii)
  • aloc timp corespunzator fiecarei actiuni, fara sa ma lungesc
  • nu am senzatii de foame sau alte instincete senzoriale trezite
  • nu pot fi usor captivat incat sa nu trec la urmatorul pas, actiune
  • imi curat si seara si dimineata corpul
  • odata trezit am intentia sa ma asez pe salteluta (sau sa intru in spatiul practicii)
  • fiecare pas, moment al diminetii imi va pastra un impuls de a continua
  • ma percep in intregime si ma observ nederanjat
  • am suficient timp sa ma las purtat de practica si de mesajul acesteia, de ce are sa-mi ofere, de divinitate

In plus

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  • aerul de dimineata este mai bogat pranic (in energie) cat si in oxigen. Indiferent cat de in natura ne aflam sau nu, lipsa agitatiei mecanice dimineata lasa multe din particulele mai putin sanatoase din aer sa se aseze (asemenea aerului dupa ploaie), lasand-ul mai curat
  • nu sunt suntele externe care se deranjeze, incerc uneori sa ma trezesc inaintea naturii, inaintea pasarilor, sa fiu primul care intampina si cucereste dimineata
  • observatia directa a rasaritului duce la purificarea unuia dintre cele mai subtile elemente din corp, akasha. Pe de alta parte persoanele autotrofe, cele care se hranesc si traiesc doar cu energia Soarelui – considera rasaritul ca cel mai puternic, hranitor moment.
  • echilibrul hormonal – momentul in care si spre ex melatonina vs unii hormoni de stress sunt intr-o prezenta echilibrata incat sa ma deschida atat spre activitati ale mintii cat si al trupului

Melatonin-and-Cortisol

de mai bine yoga de dimineata?

pe langa tot ce am amintit mai sus, in mometul in care exploatam acest timp cu o practica personala, prin yoga, noi pe langa alte momentele ale zilei cand am putea practica yoga oferim:

  • o eficienta crescuta in capacitatea de auto-reglare si interventie a corpului, ce se auto-analizeaza, diagnosticheaza prin yoga
  • lipsa multor tesiuni, distrageri de atentie duce la o cunoastere mai adanca de sine
  • pot practica tehnici exclusiv dedicate diminetii si anotimpului rece
  • corpul energetic, vibrational este mai sensibil, observ localizarea sunetelor mantrelor, inteleg efectul, manifestarea lor
  • practica yoga duce la o acceleratie a acestui drum, imbunatatindu-se
  • recuperezi prin shavasana, efectele unui somn adanc – de aceea este mai buna o practica matinala, chiar si cateva minute de shavasana decat un somn prelungit intr-un pat confortabil
  • poti sa te bucuri de sclipiri spontane de mediatie in pauza dintre practici
  • poti sa observi o dilatare a timpului, coordonand fiecare gand, daca nu intr-un vis aproape viu in rezolvarea agendei zile pe care urmeaza sa o intampini
  • face sens sa salut Soarele 🙂

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Desigur sunt mai multe informatii despre ce inseamna yoga dimineata pe care vi le-as putea impartasi. As dori mai degraba sa pasiti spre o astfel de practica, atat personal cat si (initial) prin participarea la clasele pe care impreuna cu colegii mei vi le oferim la cele mai matinale ore.

Bucurate de noile tale dimineti incepand cu yoga

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Vibrant Morning Yoga – 11 Decembrie 08:00 -> 09:30 in cadrul ZenFest Christmas Edition

Vibrant Morning Yoga – 16 Decembrie 07:00 -> 09:00 cu sprijinul Palatul Universul Bucuresti

 

 

 

 

 

 

Trataka – focalizare pe lumina lumanarii

poate multi dintre noi vor avea o lumanare in mana in zilele ce urmeaza, nu ii intereseaza nici ce zice preotul, nici bunica, prietenii sau altii din preajma si se gandesc ce ar putea sa faca mai constructiv cu acel moment.. trataka?

Trataka

trataka candle lumanare

inseamna a privi focalizat, a-ti pironii privirea, a te uita lung, a contempla – ca metoda se foloseste un punct (sau un cerc plin cu un diametru specific), flacara unei lumanari iar in unele cazuri mai avansate alte flacari, Luna si Soarele.

Cum se face trataka?

in principiu exista multiple succesiuni sau serii de focalizare intr-o practica, vorbind acum de lumina unei lumanari, in prima sesiune voi fi foarte atent la baza flacarii, in a doua sesiune voi fi foarte atent la centrul flacarii, apoi la varful flacarii, margini si intr-un final la toata flacara (sau tot obiectul in focus)..

ochii raman deschisi

cu tot efortul posibil – sa nu clipeasca in timpul unei sesiuni, promitandu-ti tie insusti ca nu-i vei inchide pana cand rauri de lacrimi nu vor cadea pe obraz (destu de greu ca din primele sesiuni sa existe o asemeanea disciplina, insa e de inteles directia acestieia)

dupa ce se inchid ochii

atentia si “privirea” ramane indreptata spre flacara (sau obiectul focalizat), incercand sa privim flacara cu ochii inchisi pentru aproximativ aceiasi durata de timp petrecuta in sesiunea anterioara cu ochii deschisi

pozitia flacarii

coloana vertebrala trebuie sa ramana alungita, dreapta, erecta in totalitatea procesului.. respectiv flacara (sau obiectul focalizat) nu trebuie sa fie prea jos sau prea sus (incat sa se plece capul) iar distanta sa fie de aproximativ 1 m fata de ochi

intentia

(vorbind aici de lumanare) vrem sa absorbim aceasta flacara in interior, sa ramana prezenta in noi chiar si atunci cand inchidem ochii sau ea este indepartata din fata noastra

Cum se termina Trataka?

dupa ultima sesiune proposa se intind picioarele si se pastreaza 2 x durata unei sesiuni in shavasana

Alte indicatii
Cate sesiuni?

trataka se efectueaza in minim 3 sesiuni

Ochelari sau lentile de contact?

ca aproape in orice practica se elibereaza ochii de ochelari si aici in special inclusiv de lentilele de contact

Muzica

efectul este marit in lipsa sau cat mai redusa prezenta a stimulilor senzoriali, fara muzica, fara alte surse de lumina, miros, senzatii, etc..

De ce am face Trataka?

Printre altele unul din efectele technicii este kriya, respectiv ajuta la curatarea gandurilor suprimate. Creste disciplina si capacitatea de concetrare, elibereaza glandele lacrimale si detensioneaza muschii ochilor.

Mai sunt si alte detalii legate de purificarea elementelor din care suntem construiti si amintim aici de Foc si in acest caz pozitia flacarii poate fi usor diferita – in dreptul buzelor la o distanta de 20-30cm.

savurati momentul!

last 7 weeks of India – part 2 – Goa & Prenatal

I want to express some gratitude, so I thought, initially to post this in English, now I think that i’ll alternate between Romanian and English between these parts..

Arrival

here i was, landing in GOA.. where, we were announced that NO PHOTO is allowed to be taken at the airport, so i already started to ask myself why? Is it this airport maybe so small? is it that jungleish? or dirty? or diseases? security issues? anyway..

dressed all in black mountain clothes – with the idea to be protected against the cold (Romania & Germany) as also against the hot/sun in Goa – i already started to have the feeling that i need to breathe more with my skin.. got my heavy backpack.. the phone was not registering to any service – another reason to be happy (when you charge your prepaid phone with a lot of $ so that you can use it in roaming and there nobody wants to accept you 🙂 ). I sit myself on the taxi line, then trying to find an ATM, cashing out at some tourist agency (with a 10% fee for minimum 10000), then finally going to the taxi…

it started to look like a rich environment, comparing the Green with Jamaica and already feeling that it would be a great experience.. then after maybe 1h I arrived into some place a bit more deserted that expected..  somehow i was expecting it to be closed to the beaches, to the ocean..

i don’t know what was in my head that moment, but when I looked at this map.. i thought.. hey.. this green/forest whatever could be foot-passed for the beaches

gmap

getting of the car..

I was remembering my 1st arrival to India [2013].. shortly someone run to me, asked my name and took the luggage to the room… the house, was just over the street of the school,  BIG, trying to impress with a green like american grass before the porch, then a large day room – except of big closet the room was empty (while on the right side of the house, the same space was filled with a kitchen), then ahead after one door there was the bedroom with 2 beds and ants/mosquito nets over them and one bathroom..

bed india guest house trimutri

dropped the luggage and went straight to the school, the staff from kitchen area were very friendly and smiling faces, they asked me to sit, have a drink, asked about my travel and communicated a short schedule of the next day and the services they provide inside.. what the travelers would say.. a WELCOMING and smiling ATTITUDE 🙂

the 1st day

the previous experiences in India, my plans to have some remote working from there as also that my phone was not registering to any network turn the remaining time of that day to the journey of getting a phone prepaid sim card..

with a small, sketched on paper, map to Chaudi Market 🙂 I planned a 5-6km trip, on foot, to experience the surrounding, maybe make some shopping.. but i didn’t realize how tired I was.. and I had to walk a lot until some shops started to arise..

starting to experience the Sun set on the way to.. Great.. or not so great :))) because in the end it was a long tiring trip, with no results (i had to had passport copy and a lot of things for get a sim card).. so the only things i bought was water..

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the road back was filled by darkness and thoughts, hurrying to catch at least the dinner as a comfort way to end the day… and so it was.. 1st day summary: we are deep enough in the nature, if you want to reach something better ride a scooter (or bike)..

the 1st impressions

trimurtri goa panorama

The school looks great is like yoga camp Oaza, the staff are very friendly, everything looks clean, the food included in the course is great as also there would easily prepare you something else from an option list in change of a specific money donation – like if you are craving for sweets or for something else to drink they can please you to some degree, still in a healthy way (e.g. kombucha).

The Training

initially when I thought Prenatal Yoga, you’ll view some postures and some techniques that need to be avoided.. you’ll focus on the space and how not to touch it.. but as an outsider.. that’s how you’ll consider it.. basically.. and this was the space of my preconceptions..

From the 1st day we started, we were asked to find ourselves a story, about your pregnancy, where we are, etc. then that during all prenatal yoga classes we’ll be practicing with a pillow sticked to our abdominal alea, that we would start to feel & understand our future students by limiting ourselves to what we believe is the available expression. Hearing that, our first class was very strange, we want so far pretending that on the end-class feedback everyone felt that was sick/ill – that was our primary lesson – these beautiful women are full with energy, they kick life with two hearts in the same body and without any reason.. we are tagging them instated of understanding.

Like this, day by day, we grew on understanding and learning things that we didn’t know nor had any idea they were there. Karo had a beautiful structure of the course so that each part of the program was a step further and higher.

the group

the expecting yogis

We had the honor to have with us also a pregnant colleague, Adriana, which was almost each time teaching us that pregnant women are way more stronger, fit for exercises and willing to get involved that we estimated. Then by the end of the course we understood why Karo was so into (street-)picking even local women to train with us or hear their feedback, as also why everyone wanted to pair with Adriana if there was any activity demanding a partner 🙂

Erica Prenatal Yoga Teacher

some other colleagues were experienced with pregnant women or kids, either by teaching prenatal Pilates, dancing, arts or sciences. I don’t want to explicitly associate them with their background, just that here I wanted to thank them for their presence and sharing: Niha, Sandra, Celine, Letitia, Paula, Vicky, Nanika & my brother.. thank you!

Kad local indian prenatal yoga teacher

the material

Prenatal

we had 6 teachers during the prenatal phase of the course, where Karo was leading the majority of the hours teaching us about the 1-3 trimesters, special conditions and the labor as also leading some classes (some very thematic as openings, warm-ups, standing & walll, mat sequences, etc). Beryl took care of the anatomy and Bhaskar of philosophy. For our experience we also had normal and prenatal yoga classes lead by Claire, other prenatal by Erika and Kad (an local indian prenatal yoga teacher).

Bhaskar teaching prenatal philosphy

The remaining time was filled by classes where we were teaching something that we learned that day (or the previous one) in a small group or full class.

Postnatal

following a familiar structure but a bit faster we went over what’s the need, place of postnatal yoga.. having experience from almost all the previous teachers.. learning also more about props, restorative, adjustments, nutrition (with Susan) and partner yoga..

the feedback

just to leave some numbers, we had 7 teachers, each with their specific focus, who lead about 37 sessions + 17 other assisting (were we had some teaching practicum). The information and the knowledge that was shared exceeded all my expectations, in such a way that this part of the journey became one of the richest experiences (training & location included). I will return to this place, to this school, to these people with open heart as I also recommend it, starting from my closest friends and family 🙂

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Yogathon: Ancient Yoga Flows – descriere clasa

acum o saptamana, la yogathon am propus o clasa de yoga in care cu anumite pauze de observatie. Am experimentat cateva serii, secvente posturale dinamice – flow-uri, ce au fost cunoscute in practica pre-clasica yoga, ce sunt prezente in anumite linii mai traditionale de yoga, retete terapeutice sau partial modificate si in kundalini..
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Warm-up

in partea de incalzire nu am apelat la cunoscutele serii Pawanmuktasana 1 sau 2 ci pentru partea superioara am corpului am amintit de o incalzire activa din picioare a degetelor memberlor inferioare, flexie si rotatie glezna, flexie si rotatie genunchi, rotatie sold – succesiune ce a fost importata si de unele arte martiale. Apoi..

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Upa Yoga

contituita din miscarea incheieturilor in cele patru directii prin sincronizarea cu momentul respiratiei, respectiv expirand deschid pumnii de la piept ca si cum as scapa ceva din palme in timp ce intind mainile (directia 1 lateral, 2 inainte, 3 sus, 4 jos) iar cand am ajuns la expresia completa a lungimii mainilor, re-aduc, inspirand, mainile la piept inchizand pumnii ca si cum as prinde ceva. Exista intensitate musculara, contractie, pe toata durata miscarii astfel ca la inceput incheieturile pot aparea usor sensibile si miscarea poate sa fie usor disconfortanta.

Apoi urmeaza incalzirea genunchilor prin o usoara rotatie de 3 ori in sensul ceasornicului si 3 in celalat sens, cu expiratia pe momentul cand genunchii se intind in fata.

8-12 leganari ale bazinului

miscari de incalzire la nivelul gatului, avand momente specifice de respiratie – unde amintim de cea mai vizibila diferenta, inspiratia pe twist in axul coloanei (barbia spre umar) – ajutand asfel mai mult la alongatia coloanei decat adancimea rotatiei.

Vajrasana Series

pozitia picioarelor a variat de la cea clasica in care genunchii sunt apropiati si degetele lipite, la o talpa in arcul talpii opuse, la glezna peste glezna (gen shimhasana), genunchi departati iar apoi picioare departate.

Intre aceste variatii au fost introduse rotatii de sold, cat-cow stretch, cat-cow-tiger stretch, eye of the needle strectch

Observatia fiind orientata in special spre respiratie – abdomen – si apoi alternarea narii dominante in functie de pozitia picioarelor sau variatia mainilor.

spre flow-uri din picioare
Shakti Bandha Series (Energy Block Postures)

Vaslitul in aplecari, trasul funiei alternand mainile, twistul dinamic de la un varf de picior la altul, invartitul mamaligii, salutatul din stat pup (squat), twist cu un genunchi jos si priviere peste umarul opus, taierea lemnelor, twist cu bratul intins contra/sub genunchi, usoare intinderi de picioare cu degetele mainilor sub talpi

cateva salutari
Shiva Namaskar

dupa fiecare serie – recomandarea este de o pauza in Pranamasana – Prayer pose – ochii inchisi

Yoga Namaskar

de asemenea pauza, dupa fiecare revenire in standing si se inchide cu palmele spre sol, formand un triunghi cu degetele mari si cele aratatoare..

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Copacul aruncator de sageti

pentru a rupe din pattern-ul momentului cinetic creat intr-un singur plan

Surya Namaskar (Traditional)

pentru a practica ceva familiar cu ochii inchisi

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Flying Dragon

pentru twisturile dinamice, echilibru, deschiderea soldurilor si schimbarea dinamica a centrilor de greutate

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Cool Down

foarte putin din Moon Salutation cat sa mai schimbam planul in care ne angajam cu miscarea..

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Laghoo Shankha Prakshalana

apoi bridge, barcute london-bridge, lumanare, plugul, pestele, twistul universal, aumkara, shavasana..

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si cum ziceam la Yogathon, este o practica de aprofundat personal

hari aum, tat sat.. namaste!

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Yoga Schedule Cluj – For Smart Phones / Pants , etc :)

For those who regularly use a calendar to schedule their daily activities, GREAT NEWS 🙂

if you want to check & always be in sync with my next Yoga Classes in Cluj-Napoca (at Club Moving Cluj, in another place or outdoor) together with other Yoga Events I promote, support or contribute somehow (e.g. Yoga Forum Cluj, a new Zen festival in june 😉 ) you can add to your calendar this link:

https://www.google.com/calendar/ical/47ci67fft56boqjgi7gka0r9eg%40group.calendar.google.com/public/basic.ics

for Outlook Users:  Add Calendar – > From Internet
for Google Calendars: Other Calendars -> Add by URL
+ e.g. for android phones just go after to your S Planner, settings button – > Calendars -> Display and select to view Darius 2 Yoga

namaste 😉

good tip to share to other yoga teachers you know 😛

Yoga Forum Cluj – Let’s start talking about Yoga

comunicarea unor posibile prezente aici sau

http://www.meetup.com/Yoga-Cluj-Clase-Workshops-Asana-Pranayama/events/180272172/

de abia astept sa aud zumzait din toate colturile despre yoga, experiente, intrebari, curiozitati, raspunsuri, o mini comunitate in cluj, o expresie libera si lipsita de frica

un eveniment pentru inceput cu scopul de a aduna idei, pregati viitoare intalniri, probabil workshop-uri, clase in aer liber sau yoga retreaturi, unlimited flow of yoga 🙂

nu vreau sa ma extind nici sa ma limitez pe acest subiect acum, aici, cat imi doresc sa va citesc feedback-ul, comentarile despre o astfel de intalnire..

Namaste! 🙂