Ashtanga yoga at home
“You do not know how many people I know who do not start the first series, because it seems scary to them. I can not wait for the post about yoga for beginners … “(from the letter).
The best way to learn something is to reading book through the book we learn many information. So, the lot of books are there to guide How to do ashtanga yoga. To buy a one of the best book for ashtanga yoga click this link.
1. Practice, and everything will come.
Know that ashtanga is a long-lasting business, not something fast-assimilated, not fast food. Do just one thing at a time, do not rush. And this post also applies – maybe you want to print it out and read a few days, if not months.
I realized that practice 6 days a week “happens” when we begin to realize the benefits of yoga, and prefer it to another pastime. We notice that we feel better in the days when we practice, and worse – when not. And then we try to organize our life so that it always has a place for practice. So do not worry, get up on the rug, let everything happen naturally. There is no need to rush and get injured, it is important to put practice above the desire to rush or “achieve” something. In addition, there is no progress in getting injured. Start practicing, stand on the rug, do what you can, get used to it. For a start, you can practice 2-3 times a week. This is normal, most of us started. In order to make practice daily, you need time.
2. Concentrate on the practice of asanas.
At least, at first. “Practice begins with asana, because it is the strong body that allows us to focus the mind and stop all illusions,” Sharat Joyce said at a conference. That’s why we focus on how to perform asanas 6 days a week ..
In accordance with the “Yoga Sutras” of Patanjali, asana is preceded by a pit and niyama. Their “mastering” is not easy, given the apparent simplicity of these rules. So at first you just think about “ethical behavior” – telling the truth, not stealing, being a good person. A strong body and a clear mind are needed to reach these yoga steps and be useful to society. We begin with the practice of asanas, we try to live consciously, and everything comes.
3. Ashtanga is a breathing practice.
Make the breath the most important element, slow down, take a few extra breaths and exhalations, if necessary. Take care to breathe deeply. When it seems that you breathe deeply, breathe even deeper.
They breathe in astanga in a specific way called “Ujaya.” It is best to master it with the help of a teacher, or at least listen to how someone performs it. For Ujaya, we contract (shrink) the voice gap, so that the air enters and exits with some effort, more slowly and controllably, and also a characteristic hissing sound is heard, almost like that of Darth Veder of “Star Wars”.
Breathing should determine movement. You move after breathing – not the other way around. Then it will be easy for you.
4. It is necessary to master AVI slowly.
The first series is called “Yoga Chikitsa” (“Yoga-therapy”). Gradually, thanks to asanam, oxygen enters the parts of the body where it usually does not reach. Practice makes us use muscles, the existence of which we did not suspect, and this can be a real challenge for the beginner. At first, it is not necessary to make the entire series as a whole, only to Navasan or even to the Marichas. In Mysore, for example, you will be given “asana” for asanas, as you master, and not the entire series at once. This is a very safe method of entering into practice.
5. Bandhi .
Bandhi are “energy” (and also muscular) locks (that is, the inclusion, contraction or tightening of certain internal muscles). Bandhi is needed to prevent the leakage of energy. The most important “lock” – mula-bandha (static compression of the muscles of the perineum and pelvic floor). Pattabhi Joyce said that the mula-bandhu must be kept constantly, not only during practice. The second “lock” – uddiyana-bandha, a light tightening of the lower abdomen (do not confuse with the full uddiyana, which is done on the delay of breathing).
Drishti is the point of concentration of attention. In each pose a certain drishti is used, for example, we look at the fingers of the hand, the tip of the nose, the big toes and so on. The teacher will remind you where to look. First do not worry too much about this. Gradually you will collect all this, like a puzzle.
Krishnamacharya walked with his head down, not to disperse attention. I still have not mastered this skill.
Gradually, with practice, asana, breathing and drishti will “happen” themselves. This is tristan – that is, the practice of all three major aspects of ashtanga at the same time. Then what happens is the goal of yoga – meditation. It may take years for this to happen.
When Sharat (the grandson of Pattabhi Jois) was asked why the bandhas were not included in the tri-band, he replied that in Guruji’s words: “Bandhi must be kept constantly, and not only during the performance of asanas.”
When you breathe properly, the sweat will not keep you waiting (unless you are practicing in Antarctica). If you do not sweat at all, most likely, do not breathe as it should and regret yourself, not reaching your borders in every pose and vinyasa.
8. Find the teacher
This can be the most difficult task for a beginner. Experienced teacher has been practicing for many years, and knows not only how to correctly consider vinyasa, breathe, rebuild, but also energetics poses. If you have suitable yoga studios nearby, look there. You go to a trial lesson to the teacher of ashtanga. Listen to yourself – what does your inner feeling say? Should he be trusted or not?
If you find a suitable teacher, consider that you are very lucky, and practice.
Many people are not able to do themselves, but some can. So if you have not found your instructor yet, you can do without him.