Archive :

Difference Between Ashtanga and Vinyasa Flow

One common misconception is in yoga exists between Ashtanga Vinyasa and Vinyasa, two of the most popular styles today. With a little reading, and an open heart, the differences will become clear.

Similarities  

Both styles arise from the Krishnamacharya Yoga lineage, and both highlight breath-centered movement. Movement and breath align and poses will not be held for more than five counts. The similarities stop there, thought while the differences fall into three categories: sequence, asanas, asymmetrical shifts, and teaching style.

Both Ashtanga and Vinyasa employ a three-pose transition, called a “Vinyasa,” which includes Chatturanga, Upward-Facing Dog, and Downward-Facing Dog. This is where the confusion begins. Vinyasa is simply another word for transition.

So when we hear Ashtanga Vinyasa, we should think of the transitions between movements in a series or sequence. When we hear Vinyasa, we should be aware that this is a separate style of Yoga altogether.

Sequence

Ashtanga Yoga entails of three series of postures: primary, secondary, and advanced. The series are in a particular order. Before moving onto the next phase, each series must be mastered and memorized. The predefined order of postures (asanas) that students practice the same way, every time. There is no variation here, ever. There may be modifications, but the practice will always look the same, no matter what.

Vinyasa class sequences vary from teacher and practitioner. There is no set series of movements. The practice itself is almost a free flow, hence the commonly used term Vinyasa Flow. Each practice can appear entirely different than the previous or preceding one. And this change based on the teacher and the practitioner.

Asanas

Ashtanga foundations are based on a set category of asanas. The primary series centers on forward bends. The secondary series focuses on back bends. And the advanced series emphasizes arm-support and arm-balancing poses. During the progression, the postures become more increasingly more complex.

Vinyasa Yoga sequences often highlight challenging poses. Referred to as peak poses, the teacher selects poses for a particular practice or objective. During the class, the teacher guides students through a sequence of postures as preparation for the peak pose. Recovery poses are also incorporated.

Asymmetrical Shifts

Ashtanga performs an asymmetrical pose on the right side, moves through a Vinyasa, and then repeats the pose on the left side.

Vinyasa Yoga, several asymmetrical poses are done together before performing the Vinyasa and switching to the other leg.

Teaching Style

Ashtanga has a unique version of teaching. It is teacher-led, but the primary focus is on student autonomy. The method is called “Mysore” which means self-led. Mysore style utilizes memorized Ashtanga sequences. Each student moves according to the appropriate rhythm and level for the practice. During this time, teachers monitor the students and provide individual adjustments and instruction, as needed.

Vinyasa Yoga is teacher-led in a traditional sense. Vinyasa classes are lead by a teacher who offers instruction, cues from start to finish, and tips for each pose. The teacher guides the class as an entire unit, then offers some personalized adjustments.

Why Yoga Nidra over any other meditation?

With mental stress, tensions, insomnia and other contemporary problems on the hike, mediation seem to be the only permanent respite. The question here is not ‘should I be meditating?’but, which meditation should I be doing? Ajjapa Jappa, Antar Mouna, Inner Peace, one pointed meditation, mantra meditation, the list is endless. All of these meditations offer great results. But when we are looking for outcomes that start with immediate effect. Our go to meditation would be Yoga Nidra or Yogic Sleep. Let’s check what is the benefits of Yoga Nidra.

Sages have used the yogic sleep meditation for years to reach the deepest level of the consciousness and visit the inner sanctuary. In a waking state, our brain is producing faster beta waves but with Yoga Nidra, the brain activity drops down & relaxes with the help of progressive relaxation technique. Slow Alpha waves along with slower theta waves are released as the mind approaches the jurisdiction of the subconscious mind. The switch over from the left to right part of the brain is effortless & intentions flow with spontaneity. Even the sympathetic and parasympathetic system is balanced and what we experience can be rightly termed as bliss.

Transcending the linear understanding of logic, intellect, practicality, the art of yogic sleep journeys on the basis of trust, faith, love, tranquility, & compassion. Here are some points for us to be relate to Yogic Nidra above other meditation techniques:

Easy to Do

Sitting for hours on the floor, waiting for liberation to manifest can be challenging at times. The journey to the inner peace can be misleading, but meditation asks us to wear our most comfortable suit. Yogic Sleep unlike the vinyasa flow classes does not require any skill. Meanwhile, the practitioner can simply lie down and play the audio/request the teacher to instruct. And then swim deeper into the world of oneness, possibilities and freedom. By connecting the chords of the subconscious & pranic intelligence to the conscious self, a new sense of harmony can be experienced easily.

No Right Way

Swami Satyananda Sarawati ji mentioned in his book, Yoga Nidra, “Whether you hear your teacher’s instructions or not does not matter. Even if you are dreaming of something else, the suggestions made by the teacher are still going to work on the subconscious mind.” Yes, there is nothing wrong you can do, while you are practicing this ancient science. Lying down in shavasana, and just being aware of what is happening inside the mind is enough to take you through. If the practitioner falls asleep, the process will still work. The subconscious mind does not need mental awareness to do the work we give it at the beginning of the meditation.

Highly Beneficial in No Time

A catalyst in the journey to the deepest recesses of the mind, with benefits of Yoga Nidra one can expect to release entrapped emotions. Meet their fears and eliminate them to restructure and reform a whole new personality. The emotions weighing down the vital energy have kidnapped & chained our freedom through past life karma, karmic seeds, anger, fear, attachment, jealousy, hatred, etc. In addition these emotions & karmic seeds can be destroyed to experience a state of bliss. “Like the mythological phoenix, with every session we are burning the old samskaras, habits and tendencies”. It said by Swami Satyananda Sarawati ji in his book, Yoga Nidra.

Self-Revelation

By temporarily disconnected ourselves from the reality we have formed around us, based on our belief systems, societal pressure, expectations & past life impressions. We are reconnected to the true reality, our true nature through this meditation where we are whole, complete & powerful. Therefore, all blocks, fears and fears are washed away to promote spiritual awareness and understanding of who we really are. The power within us, the power with the ability to heal itself, grow and endless possibilities, becomes available. We can face a mirror that reflects your image devoid of self-doubt.

A Daily Routine

Yoga Nidra practice is not based on the concept of time. Based on the amount of hours or minutes we can spare in our day. You can customize and easily fit it in any bag. Therefore, the guided voice helps us follow through, unlike other meditations. For instance, in one pointed meditation, we are trying to focus on a blank wall. While other thoughts barge in to create obstacles. In case of Yoga Nidra, we can plug in the headphones or visit the meditation class, to loose into the trance present inside us. Ready to escape the current reality and reach out to the world of wellness and harmony.

A master path towards liberation, & unlocking great potential of the self, Yoga Nidra is a sleep with awareness. It is a sleep that is more powerful than wakefulness & consciousness. Swami Satyananda Saraswati ji says, “ One hour of Yoga Nidra is equivalent to 4–5 hours of normal sleep” Following his words, it is ideal to say, when we have the key to the reservoir of knowledge then why not tap into it and uncover the power of subconscious.

Please feel free to join our yoga training course to experience benefits of Yoga Nidra and other meditations.

What Can You Expect from Your Yoga Teacher Training in Nepal?

Whether you are a seasoned yoga practitioner or a complete amateur, if you are dreaming of enabling yourself with an authorized certificate that enables you to impart the wellness and wisdom of yoga throughout the world, there are only a handful of places that you can trust to offer you the best training. While there is no denying the fact that Rishikesh is the unfathomable “yoga capital of the world,” pursuing your Yoga Teacher Training in Nepal is just as good, if not more.

Here are a few things you can look forward to if you have chosen to undergo your Yoga Teacher Training in Nepal:

1. Absolute Tranquility: One of the basic fundamentals that yoga teaches you is to be able to balance your mind, body, and soul. Nepal, often regarded as one of the most beautiful countries in the world, has just the right amount of serenity and peacefulness that you require to achieve that balanced state. Blessed with one of the most gorgeous landscape and the snow-capped Himalayan peaks, Nepal’s scenery is not just soothing to the eyes but also to the mind and soul.

2. Affordable: Let’s face the truth. A regular yoga course in any other part of western world would probably dig a hole in your pocket, but a Yoga Teacher Training in Nepal is extremely affordable and comes with an opportunity to taste the local cuisine, stay in one of the best accommodations in town, and practice yoga all day, every day within the lap of mother nature.

3. Spirituality: While there are various spiritual hubs all over the world and many within Asia as well, the calmness of Nepal’s temples and the sight of ever-smiling Tibetan monks spinning their hand-held prayer wheel is surely going to take all your stress away and leave you with an overwhelming stillness.

4. Adventure: A Yoga Teacher Training in Nepal is not all about yoga, at least, it doesn’t have to be. Treated as one of the most adventurous countries in the world, Nepal is packed with adrenaline-pumping, heart-throbbing activities to do. Whether it’s a life-transforming trek of the Annapurna Circuit or a jaw-dropping paragliding experience, Nepal has it all!

5. Accessibility: Most countries allow a 150-day tourist visa for the country which means you have enough time to complete your course and yet explore the country as much as you like.

These reasons alone should tempt you to stop reading and start planning your Yoga Teacher Training in Nepal right away!

What’s Faster than the Speed of Light?

Sitting barely cross-legged on two wood blocks, the air flow from the ceiling fan gently falls upon my yoga mat. The sounds of cattle mooing, children playing, and way too many scooter horns share the moment, but my attention is elsewhere. I’m focused, and with good purpose – Guru Vivek Ji is speaking:

“The Mind is the Fastest Moving Thing in the Universe”.

The pace of modern life is swift to say the least. Nowadays, it is common to hear talk about how hard it is to balance family life, work schedules, and social commitments, with personal time for self-care. But, there has to be a way, right?

Guru Vivek Ji, explained that only the mind can be in one place in one moment, and a totally different place in the next. In other words, only your mind can see the overflowing laundry basket in the trunk of your car in one moment, and then the list of upcoming assignments written in the notebook beside your laptop in the next. With all of these commitments and responsibilities, is it really possible to make time for yourself?

The truth is, making time for yourself can be hard. After all, there are only 24 hours in a day. With that being said, there is a solution. The remedy lies within shifting your efforts from trying to make time, to learning to take time.

Meditation. A quick Google search can tell you that mediation is when an individual focuses their mind on a particular object, thought or activity, to clear their mind and calm their feelings and emotions. Instead of trying to make time for yourself, take time by changing parts of your daily routine into meditation. Brushing your teeth, walking from your front door to your car door, drinking your coffee…all of these activities can take the form of meditation.

By focusing the mind, moment to moment, instance to instance, you will shift your awareness away from dirty laundry and unfinished assignments while drinking your coffee, towards experiencing the smooth taste of each sip, the rich aroma that accompanies it, and the soothing warmth of the cup in between your hands. If you take a few minutes, at a few different times, in the morning, in the afternoon, and in the evening, you will have practiced that self-care you’ve had trouble making time for.

Although it may not be the all-inclusive, three day-weekend at the spa resort you were wishing for, 30-60 mins of meditation – even when broken into small intervals – will help clear your mind and calm your feelings and emotions. But, don’t trust me. Trust yourself, and TAKE TIME for meditation.

Shaun M. Leonard, RYT 200

How to stop comparing yourself to others in yoga class

It’s happened to all of us – we are comparing yourself to others in yoga class. You show up on the yoga mat, you’re sitting there waiting for class to start, and she comes in. This ethereal creature who appears to be floating across the floor. She’s got that “yoga body” – willowy, bendy – her hair is shining and in a carefully crafted messy bun. She’s wearing pants that cost what you pay for a car payment. She gracefully unrolls her mat and starts stretching. She’s more limber when she’s not even warmed up than you are an hour  into a hot yoga class.

All throughout the class, you’re peeking under your armpit during down dog, comparing yourself to her. Why am I sweating so much? Can she see my cellulite through my pants? Can she tell I wore this top last night to sleep in? Is she thinking I’m a lame ass for modifying this pose? I should be able to touch my heels to the floor. Why can’t I hold plank as long as her? I’ll never be able to do that because I’m not as thin as her.

Or maybe your mind chatter sounds something like this… Look at her stupid hairdo. I bet she spent an hour this morning trying to make it look that way. And who wears makeup to a yoga class anyway? I bet she’s not even a real yogi – she just came because it’s the trendy hipster thing to do. Indeed, look at her designer yoga clothes. I bet her rich husband bought those for her. She probably hasn’t worked a day in her life.

Idea to stop comparing yourself to others

Bottom line – when you start to compare yourself to someone else, stuff can get ugly, real quick. Either you’re putting yourself down because you’re comparing yourself to someone else, or you’re putting them down to try to make yourself feel better. Problem is, it doesn’t work. In addition, you leave the yoga class feeling awful. You don’t get any of the benefits of the hour you just spent on the mat because you were preoccupied with this toxic internal dialogue. Mind chatter, especially comparing yourself to others, is a surefire way to ruin your yoga practice for the day. Here are some ideas I have to stop comparing yourself to others.

Return to the breath and try to stop comparing yourself to others in yoga class

As soon as you notice your mind start to race with all these thoughts, immediately come back to the breath. Close your eyes for a moment, and for 2-3 seconds, bring your awareness into your heart center. Deeply inhale, then completely exhale. Take two to three more breaths. If you have to give your mind something to do, think, “Inhale. Exhale.”

Be in your body

Now that your breath has broken the chain reaction of thoughts, take a moment to really be in your body. What sensations are you feeling? How do you feel in this pose? Do you feel a stretch? Are you relaxed? Are you sweating? Itchy? What sounds do you hear? What do you smell? Taste? Feel on your skin? Don’t get derailed and make a judgment about the thought, like I feel dewy from sweat coming up on my skin. Oh god, I’m sweating, does the person next to me think I stink? Just state what you notice – I feel dewy from sweat coming up on my skin. I notice that my scalp feels a little prickly.

Try to stay with your body and your breath throughout the class (throughout the day, also). Whenever you notice that you’re in your head – in some past or future thought – come back to the breath. Come back to the body. A thousand times a day, you can do this!

LET GO OF YOUR EXPECTATIONS

Notice yourself thinking about what you should be able to do? Stop that. Your yoga class is an awesome opportunity to just celebrate what’s possible today. Each day offers us a different body to work with. Just allow yourself:

• be free of your expectations about what the pose should look like, feel like, how limber you were yesterday, how tight your neck feels today.
• let each pose be brand new.
• become free of your past experiences. Be curious! Explore and play within a pose.
• Let go of the word “should.”

CHANGE YOUR PERSPECTIVE IN PLACE OF COMPARING YOURSELF TO OTHERS IN YOGA CLASS

Do you always pick the same spot in the room? Pick a different spot. Choose different props than you normally use. Afterward wear something more body conscious instead of something baggy. Just changing your environment a little bit can make a difference in how you perceive the class. If you always dread when ardha chandrasana comes up, maybe try welcoming the challenge instead of inwardly groaning when the teacher asks you to go there. Be curious about what your body can do. Let it be your ally instead of the object of your frustration.

ASK FOR WHAT YOU NEED

If your comparisons tend to be of the, I can’t do that pose fully or I can’t do that pose at all variety, speak up! Every single yoga pose can be modified. That means you don’t have to compare your plank pose to the person next to you and think, Well, I can’t hold my body weight up for even one second, I guess I can’t do plank. You can do a modified version and your teacher is there to help facilitate you to do just that – to build strength, to get more flexible. If there’s a pose you’re curious about, ask the teacher before class how it can be modified. Or, ask during class. I have never been to a class where a student spoke up and a teacher wasn’t more than willing to help that student figure out how to make a pose work for their body. Moreover there could be a prop or a modification that will help you find freedom in the pose. A great teacher will see you and know what you need, but ultimately, it is your body, and you have to speak up.

LISTEN TO YOUR BODY

If you’re a competitive comparer, that is to say, you tend to push yourself too far to try to keep up with those around you, it’s time to go back to step one. Come back to the breath, come back into the body, and listen for a moment. What are you feeling? Do you feel pain? A stretch is fine, a little discomfort is even okay, but if you feel pain, if you can’t breathe in a pose, if your breath is ragged or getting away from you, it’s time to check your ego. Just because the person next to you is taking the optional vinyasa when she could be holding down dog or resting in child’s pose doesn’t mean you should be doing the same. What is your body or breath telling you? It’s time to listen.

SHE’S ONLY HUMAN, TOO

If all else fails, and you can’t get your mind to shut up, just try to remind yourself that she’s a human being just like you. She’s just going through life, doing her best, just like you. Even, she has good days and bad days, just like you. She feels bad about herself sometimes, just like you. In addition, she’s self conscious and has things she hates about her body, just like you. So don’t be so hard on her. And don’t be so hard on yourself, either.

So it’s better to stop comparing yourself to others in yoga class and other places. And if you are interested to compare someone then compare your states of mind and body before and after yoga practice. If you want to deepen more into yoga then you are welcome to our Yoga teacher training course in India.

How to become a Yoga Teacher

.Nowadays, Yoga is getting more and more practitioners all around the world for all the benefits that it involves as physical strength and flexibility, good health, mind balance, self-knowledge, healthy life. For this reasons the general interest for yoga is increasing and so the needed of yoga qualified Yoga Teachers. Because Yoga is not just a sport or physical practice but a philosophy and a life style. You should have true respect and love for Yoga if you are planning to become a Yoga teacher.

If you already felt in love with Yoga and is into your mind becoming a Yoga teacher, your first stage in becoming a yoga teacher is to complete the 200 hour teacher training course (TTC), which will give you the foundation that you need in order to teach asanas and pranayama safely with a strong background in Anatomy and asanas adjustments, Philosophy and history.

How to become a certified yoga teacher?

Once you decided to study your TTC and become a certified Yoga teacher you need to choose where to do your course. There are many options, you can do it in many countries. But definitely the best option would be attending the course in India where Yoga born. And this ancient and spiritual way of living is a life style and where the understanding of Yoga is integrated in their lives.

Becoming a Yoga teacher in India will also be a life experience that you will never forget. With full immersion into this amazing culture you will have better understanding of Yoga and learn from qualified and experiences teachers.

There are many places in India where you can become a teacher. But most of the better schools are in the North of India, in Rishikesh. It is known as “Yoga Capital of the world” is a town based in the beautiful foothills of the Himalayan Mountains. The city is surrounded by hills of jungle, hidden temples and shrines, and the great river Ganges runs through the center of the town. It is creating an incredible spiritually charged setting that has attracted yogis, spiritual seekers, gurus and sages since ancient times. Rishikesh is also home for the International Yoga Festival every March.

So, if you already practice Yoga regularly and know the basics, if you feel the benefits and want to learn more and go deeper is time to look for and choose a school to get certified from Yoga Alliance recognized yoga teacher training center that will guarantee that you have the knowledge to teach Yoga safely.

200 hours Yoga TTC, what do you get?

Most of the schools usually works with students from all around the world. All students come to India to study and improve their Yoga skills. Yoga school will offer you a full package that will make everything easier for you.

This full package usually include (depending on the school)

• The 200 hours Course (Normally 4 full Weeks)

Classes: Asana (Hatta / Ashtanga / Vinyasa), Pranayama, Yoga History & Philosophy, Mantra chanting, Ayurveda, Asana Adjustment & Alignment, Meditation, Methodology

• An official Yoga Alliance TTC Certification
• Accommodation (single or share room basis)
• 3 healthy Meals base on a Vegetarian Yogi diet
• 1 day off and excursion as visiting Ashram, Hiking in Pre Himalayas, Rafting…
• Books and Material

This will make your stay really easy and will let you enjoy of this experience hundred percent.

Now you just need to prepare your luggage and book a flight.

How to reach Rishikesh?

Delhi is the main international airport where you will probably fly to. And then you can choose any way to go to your final destination. Just keep in mind that transportation in India take a long time due to its roads and traffic so you could check national flight to nearby airports that are really cheap. The schools could also offer a taxi transfer from the airport making it easier once again.

Visa to India

Don’t forget to apply for your visa online in advance (60 days) to be sure there is not any inconvenience. You will not be able to enter  India without a accepted Visa. And there is not possibility to do “Visa on arrival”. The price will be around 80$ for the 60 days visa. If you would like to apply for a longer Visa you can go to the closer Indian Embassy and apply for 6 months or 1 year. Also check that your passport have a validity of at least 6 months.

We can recommend to travel with a Health insurance that cover your stay abroad under any medical issue for your safety.

Serg, RYT 200

*********