For more intermediate level sequences, check out the Sun Salutations and the Special Sequences sections. Intermediate Sequences By adding challenging postures to the beginning sequences, these posture flows are the most complex, vigorous and long. We have several Sun Salutation sequences available with varying levels of difficulty, from basic to intermediate. Sun Salutations Often considered the core of hatha yoga practice, Sun Salutations are traditionally practiced at sunrise to warm and energize the body.For more beginning level sequences, check out the Sun Salutations and the Special Sequences sections. Build on the basic pose sequences by adding more length and challenge to the flow. Beginning Sequences Where to start if you have some previous experience with yoga.These posture flows are simple, short and only contain basic postures. Basic Sequences Where to start if you are new or a beginner.Warm-up Sequences Use these sequences of simple stretches to warm up prior to any of the pose sequences.While you are practicing pranayama, let go of any thoughts by focusing on the breathing involved with the pranayama. Always sit with a straight spine and a relaxed body. For all pranayama (except Kapalabhati), the breath is slow and steady, breathed in and out of the nose and down into the belly. Prana is taken in through the air we breathe, and since the pranayama exercises increase the amount of air we take in, they also increase our intake of Prana. Thus, Pranyama is used to control, cultivate, and modify the Prana in the body. Prana translates into “life force energy” and Yama translates into “control or mastery of”. Pranayama Pranayama are breathing exercises developed by the ancient yogis for purification.The benefits of a regular meditation practice include reduction of stress, tension, anxiety and frustration, as well as improved memory, concentration, inner peace and whole body well-being. The techniques of meditation are simple and easy to learn, but the ability to keep the mind focused takes time, patience and practice. As thoughts dissipate, the mind becomes quiet, and we are able to be fully in the present moment. Meditation Basics Meditation is a focusing of the mind on a single object, creating the cessation of all thought.Yoga for Beginners Our Yoga for Beginners guide will give you the basic tips, guidelines and recommendations you will need to start a successful yoga practice.This helps prevent our bodies from needing to create this balance on their own by shutting down, becoming ill, getting injured, burning out, blowing up, etc. Generally, the stillness and quiet of Yin helps balance our bodies, minds, and nervous systems from the Yang of our daily lives and physical activities. These energetic benefits of Yin yoga are based in its Taoist influence which includes Traditional Chinese Medicine. Mentally, Yin can help focus the mind and develop mental resolve as we practice staying and relaxing near the edge of our comfort zone.Įnergetically, Yin yoga helps remove energy blockages along the meridians to improve the flow of Chi (also called Qi or Prana) and balance the five elements in the body so that our body-minds can restore wellness. Physically, Yin helps lengthen our connective tissues which can improve our flexibility, while it also strengthens and calms the nervous system. Physically it targets connective tissues and mentally it is meditative and draws our attention inward to cultivate acceptance and surrender. It has the opposite qualities of being feminine, lunar, cooling, downward, inward, still, and passive. That means “Yin” includes poses where you move less and spend more time relaxing into yoga postures. Yang qualities are masculine, solar, hot, upward, outward, mobile, active, and cultivate change and discipline while targeting your muscles. “Yang” yoga is your sweaty morning power class, Ashtanga or Bikram class, or vinyasa flow that builds up to a complex peak pose. Kung Fu master, Paulie Zink, developed this style from Hatha yoga and Taoist yoga influences in the 1970s (if your yoga instructor talks about energy channels or meridians, internal organs, and Chi, it is coming from the Taoist influence). Just like the Taoist Yin-Yang symbol, “Yin” is equally important as “Yang” and makes something whole and balanced. At its broadest essence “Yin” yoga can include anything that is the opposite of “Yang” yoga.
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