Eka Pada Viparita Dandasana, using the Bench*

In “Light on Yoga”, BKS Iyengar writes: “This exhilarating pose keeps the spine sound and healthy while the chest expands fully. Along with this, one also feels the effects of Sirsasana. It is recomended for relieving pain in the coccyx region of the spine.
The pose has a very soothing effect on the mind, so that the emotionally disturbed find it a great boon.”

Ustrasana Practice*

Ustrasana with the Ropes, using the gravity to give extension to the spine, and Ustrasana in the Floor, using grounding to give extension to the spine, and open the dorsal area.

Inspirations*

“There is always relaxation in the right position, even though you are fully stretching. The ego is an unrelenting task master. It does not know that one must balance activity and passivity in the asana, exertion and relaxation. When one extends and relaxes, there is no oscillation of mind or body. Balance of activity and passivity transforms the active brain into a witness. This involves keeping the brain passive and the cells of the body active without gripping the muscles.
Relaxation means release of unnecessary muscular tension in your body, which also follows firmness of the inner body and serenity in the mind.”
B.K.S. Iyengar, Light on Life*

Aula Aberta dia 26 de Novembro

 

Caros amigos,
no próximo dia 26 de Novembro haverá uma aula de Yoga aberta, para todos aqueles que queiram experimentar esta prática.
A aula terá a duração de 1h15m, e será adequada a todos os níveis de prática.

Esperamos por vocês!

Aos interessados, agradecemos inscrição, pois os lugares são limitados.

Contactar via email, ou telefone.
email: verasousa.yoga@gmail.com
tlm: 929 251 228

 

Supta Virasana*

Yoga for Autumn*

Autumn is the time to Let Go…… see it in nature as the leaves wither, die and fall to the ground. Old feelings, beliefs and attachments leave, creating a fresh space to grow with new wisdom and compassion for ourselves.

Yoga poses in autumn focus on body areas that hold and store excess: outer hips, side waist, back of thighs and aims to free up and open our upper chest shoulder region. In yoga practice the poses will open and release these areas for greater health. We become more toned and improve the contractive elimination of our body. In letting go of excess we improve our lung health and soften chest, shoulders and neck. Improved breathing results with more life force (Prana) to inspire ourselves and be motivated and full of energy.
Autumn is a time of Transformation: see what you can create in yourself, with healthy habits, great nutrition and yoga. With this, you enjoy a clear perspective, inspiration and an open heart ._ Gwynne Jones -Yoga Therapy

THIS is Pranayama!

“An ancient yoga textbook, the Hatha Yoga Pradipika, offers this simple answer: “Breath is the key to ultimate emancipation.” The Upanishads, the Hindu sacred scriptures, likewise equateprana, in the form of breath, with the universal soul. When it is done properly and when a yoga practitioner is ready, pranayama, the yogic practice of regulating and channeling one’s breath, can provide a bridge between the individual self and the universal soul.

B.K.S. Iyengar explains how the three stages of the breath in pranayama—inhalation (puraka), retention (antara kumbhaka), and exhalation (rechaka)—can connect us to the universal soul. During our inhalation, we are inviting prana to come in. According to Iyengar, the individual self must then move out of the way in order to make room for the soul. Iyengar believes that through this process, we are able to generate energy, expansion, and awareness within.

Iyengar tells us to think of the contact of the breath against the inner lung as the connection between universal soul and individual self.”

“Patanjali wrote in the Yoga Sutra that moving from asana to pranayama is a big step. He warned that we must build enough strength and stability in the body and nervous system through our asana practice first, in order to withstand the increase in energy flow that pranayama generates. Pranayama is an advanced practice. It was only after many years of asana practice that Iyengar says he slowly began to build a pranayama practice. It took him many more years and great effort to sustain it. He didn’t have the guidance of a teacher and made all the mistakes that Patanjali warned against. Because making these mistakes can be quite harmful, Iyengar advises that if you want to practice pranayama, you should do so only if you have a teacher with whom to work.

Iyengar also cautions that if at any time during the practice of pranayama you experience pain in the head or tension in your temples, it means that you are initiating the breath from your brain, not your lungs. If this happens, return to normal breathing and relax.”

“Pranayama begins with observation. As you lie there, relax your entire body and begin to observe your breath. After several minutes, you will notice that your breath has become slower and slightly deeper, because you have relaxed. As you breathe normally, notice where you feel the breath in your body. Does your abdomen move with each breath? Do you feel your ribs move when you inhale and exhale? At the end of a normal exhalation, pause for a second or two before taking your next inhalation. It should be soft and smooth. If you feel tense, or are gasping for air, your pause was too long. Add a slight retention at the end of the exhalation several times. Then try taking a slightly deeper inhalation. To initiate the breath, move your ribs outward to the side. Instead of forcing the breath in, move the ribs to allow it in. When you have taken that slightly deeper breath, pause for a second before you slowly and smoothly exhale.

If you feel tension anywhere in the body, or if you find yourself gasping for air, you have done too much and have been too aggressive. If you feel relaxed and calm in your body, especially in your head, practice the complete cycle: a short pause at the end of an exhalation; then a slow, relaxed inhalation initiated by the rib cage moving outward; a slight pause at the end of the inhalation; then a slow, complete exhalation followed by a short pause. All of this should be done without any tension in the body. If you feel tense or nervous at any time, simply return to normal breathing, observe your breath, and relax. Practice this pranayama as long as you can stay focused and relaxed. Start slowly and build up your practice over time.”

 

font: http://www.yogajournal.com/article/pranayama/blissful-breath/

International Day of Peace, 21st September*

 

“Before peace between the nations, we have to find peace inside that small nation which is our own being.”_ B.K.S. Iyengar.

Inspirations*

[When you do the asana correctly, the Self opens by itself; this is divine yoga. Here the Self is doing the asana, not the body or brain. The Self involves each and every pore of the skin. It is when the rivers of the mind and the body get submerged in the sea of the core that the spiritual discipline commences. There is no special spiritual discipline. When there is passivity, pensiveness, and tranquility of body and mind, do not stick there, but proceed. Here the spiritual experience in yoga commences. No doubt, one may say reading holy books is spiritual practice. But what I teach is spiritual practice in action. As I said at the beginning of this chapter, I use the body to discipline the mind and to reach the soul. Asanas, when done with the right intention, will help to transform an individual by taking the person away from an awareness of just the body toward the consciousness of the soul. Indeed, as I often say, body is the bow, asana is the arrow, and the soul is the target.
(…)
In this way, you will work from your heart, not your brain, to create harmony. The serenity in the body is the sign of the spiritual tranquility. As long as you do not feel the serenity in the body, in each and every joint, there is no chance for emancipation. You are in bondage. So while you are sweating and aching, let your heart be light and let it fill your body with gladness. You are not only becoming free, but you are also being free. What is not to be glad about? The pain is temporary. The freedom is permanent.]_ BKS Iyengar*

Início das aulas dia 12 de Setembro*

Caros alunos e amigos,
no dia 12 de Setembro iniciamos as aulas de Yoga nos Anjos.
Será uma semana para experimentarem as aulas, ou para começarem já a vossa prática. Vão abrir os horários das 10h e das 19h15m. São todos bem vindos, até lá* ❤