Yoga ABC
Yoga in the modern era
Author: Sara B. Levi
There are some gestures, rather than real poses, that the collective imagination tends to identify as “Yoga”; this also due to or thanks to social media.
A meditative girl sitting cross-legged and eyes closed in front of the sunset.
Hands with forefinger and thumb united or closed in front of the heart.
Bodies balanced on one leg.
If we are not able to chew the language, we could also know there is a pose speaking about a dog (down dog), a Sun Salutation, and last but not least OM.
Just in case, this is all that up until now you have considered Yoga, it is not a fault; it happened to almost everyone.
I must say that the situation does not improve even when you decide to attend some classes included in your Gym’s schedule (Yoga Flo, Power Yoga, Hot Yoga, Fly Yoga “, and so on).
It also happens that most teachers find themselves running from studio to studio, to make ends meet and at the same time take care of people who want maximum results in the shortest possible time.
You learn to recognise parts of sequences, you get curious, maybe you decide to deepen participating in workshops: or maybe not.
Without making a question of merit and regardless of the type of current that you choose to follow, (Hatha, Ashtanga, Vinyasa, various and possible fashions of the moment), the real sense of practice lies in the awareness of what is making you able to move inward consciously.
Awareness
Understanding what we do enables us to choose the best for ourselves, concerning practices and life: in this way, we avoid the very high risk to get hurt during an unconscious approach, and we get ready and stable to evolve.
Starting from the Base. Hatha Yoga
Speaking of Traditional Yoga, we talk about Hatha Yoga:
Hatha Yoga is that set of categories of positions (asanas), breathing exercises (pranayama), use of mudra (energy connection points of the body, the same used in acupuncture for example), Ayurveda, bandhas (energetic padlocks that activate through the use of particular deep muscle groups) and meditation (the reason why we practice).
This system extends to all aspects of daily life, through conscious choices related to the physical and mental well-being of each of us.
The Yoga system is the science of being present in the present moment.
We talk about a lifestyle that inevitably transmutes, showing to those who want to see, all the daily life possibilities we can grasp to align ourself with what is better for us, rather than just what we think we want.
The goal is to bring together all the elements of this system in a coordinated and balanced way so that the student can use them at best.
The first step is Asanas or physical positions which we divide into 6 main categories:
- forward fold
- twists
- backbends
- laterals
- extensions
- inversions
Forward Folds
Forward Folds is the basis of every preparation, energy movement, decrement, and finalization of the achieved results
Functions:
- Do not put limits on the possibility of increasing the flexibility of your body.
- Their function is to lengthen and at the same time strengthen the back of the body
- They help to develop the duration of the exhalation
- They develop Apana Vayu, a descending current of energy, and reduce the extension of Samana Vayu, a current of upward energy.
- From the Ayurvedic Dosha point of view, they lower the Pitta level, particularly the seating variations. On the contrary, they can increase the Kapha level if you focus too much on the category.
Key Asanas for Forward Fold:
- Uttanasana
- Paschimottanasana
- Apanasana
- Malasana
- Baddha Konasana
- Prasarita Padottonasana
- Adho mukha svanasana
- Parvottonasana
- Ardha Kapotasana
Twists
The twists’ category, or twists, has the purpose of moving energy around the spine through perpendicular alignment. It happens between the imaginary axes created by joining the points between the right and left hands, right shoulder and left, also and feet, etc.
Considering that the inside of the Spine and bones, in general, could look like a sponge, the twists category is a valid tool for the act of “squeezing” this sponge, allowing nourishment and energy to better move inside the body.
Functions:
- Building stability and flexibility concerning vertebral rotation capacity
- During the act of exhalation, they are used to activate and increase the contraction of the navel which re-enters the inside, stabilizing the sacrum and at the same time maximizing the spinal rotation itself
- The technique of Pranayama alternate nostrils is an excellent complement to this category
- The twists increase Samana Vayu and also Udana and Apana Vayu
- The twists are Sattvic and Tri-Dosha
Key Asanas for Twists
- Parvrtta Trikonasana
- Parvrtta Ardha Chandrasana
- Ardha Matsyendrasana
- Jathara Parivritasana
- Parvrtta Parvakonasana
Backbends
The “backward” arch that is created when dancing, gymnastics or yoga, the body arches backwards and downwards (standing, seated or belly down positions).
It is one of the most powerful categories of positions we can access to stimulate, internalize and call forward energy within us (Prana).
It opens the chest and heart and strengthens the back muscles.
Working through backbends, thanks to its highly energetic nature, is considered a powerful antidepressant.
Functions:
- The goal is to move energy in the chest and heart area; in other words, we aim primarily at the thoracic part of the spine, projecting at the same time the work in the area of the lumbar fascia protecting it through the activation of the deep muscles of the abdomen (core)
- Backbends are Brahamana (creators/openers), activate and move energy in and upwards
- They develop the inhalation and the apnea (Kumbahaka) at the apex of it
Key Asanas for Backbends
- Utkatasana
- Bhujangasana
- Urdhva Mukha Savanasana
- Virabhadrasana
- Setu Bandha Sarvangasana
- Pincha Mayurasana
Laterals
Category related to all those positions on the ground, or standing, which are executed symmetrically one side at a time
Functions:
- They reveal asymmetric imbalance. This type of imbalances are challenging to see and feel in symmetrical positions
- They help to correct the imbalances
- Use symmetrical positions later to balance the effects of working with Lateral. Laterals increase Pran, Udana and Vyana Vayu
- Laterals are Rajastic and activate Brahmana
- They reduce Kapha; they can also reduce Vata due to their centring effect, and Pita, lowering the level of heat in the liver and small intestine.
Key Asanas for Laterals
- Trikonasana
- Parsva Trikonasana
- Uttitha Parsvakonasana
- Parighasana
- Ardha Chandrasana
- Supta Parsa Padangustasana
Inversions
Inversions is an Extremely delicate category and too often abused, by aspiring gymnasts, to the maniacs of the perfect social network photo. Inversions should be practised with elegance and subtlety, being sure to have first stabilised the mind and cultivated and recharged vital energy in the body.
Their primary purpose is to move energy and awareness within the body, facilitating some subtle and advanced energy management’s techniques. From that point, the Yogi is ready to deeply dive in an effortless effort state of meditation.
Functions:
- Cultivate a purely Sattvic mental setting.
- A perfect category in preparation for deep meditation.
- Essential to use all categories, in preparation for Inversions
- The Inversions take place, regarding sequence, in the middle of a class worthy of the name, to allow you to have sufficient counter positions available after (unloading)
- They activate the parasympathetic nervous system
- They reduce Kapha by stimulating the circulatory system
- Headstand increase Pitta, so use consciously and do not hold the position too long
- They work primarily with Udana Vayu and also Vyana. They reduce Apana Vayu
Asanas
- Sirsasana
- Salamba Sarvangasana
- Salamba Viparita Karani
- Viparita Karani
Extensions
Tradition reports “The Yogi is the one whose life resides within the spine”.
This category allows, through the use of movements, gravity and breath, to lengthen, energise, stimulate and treat the most complex and sacred part of our body, creating more space between the lungs and the sacrum.
Functions:
- Doubly useful: physically speaking, they increase the space between vertebrae (lengthening the spine), while on the other side, they guarantee broad access to the connection between mind and spine
- They are not involved in actions that expand or rotate the front or back of the body
- The focus is on the integrity and lengthening of the four sections of the spine
- They are enhanced by the ability to maintain them for an extended period (up to 5 minutes), and by the quality of the work we do through appropriate breathing techniques
- Since they involve fewer legal movements to the “periphery” of the body, they have a strong internalizing effect
- They work primarily from and on the inside
- The extensions reveal exactly where we keep stress in the body, as well as bringing to light anomalies of breathing patterns, caused by mental stress
- They reduce Kapha
- The effect related to the Vayus depends on the type of breathing techniques we choose to use, and on the objectives we set ourselves.
- Yes we get an answer concerning Pran Vayu and Vyana Vayu, even if what affects the most is the type of breath used
Key Asanas for Extensions
- Dandasana
- Chaturanga Dandasana
- Tadasana
- Adho Mukha Svanasana
- Tadakamudra
- Vajrasana
- Siddhasana
- Padmasana
- Savasana
- Virabhadrasana II
- Baddha Konasana
- Virasana
About the author Sara B. Levi :
Made in Italy but literally daughter of the world, is a Yoga Teacher, writer and ex marketing and communication manager.
Degree in Economy and Study in Psychology, Sara decided to quit her old life 2 years ago, direction Bali, to go deeper into the world of Yoga.
She has been practicing since 2000, but the way she started to understand Yoga through the first teacher training at The Practice Bali, is something that has completely changed her point of view.
She began studying, practicing and teaching traditional tantric hatha yoga and yin yoga, finding the basis to deeply roots her knowledge and developing an authentic voice as a teacher, coach and as a channel between the world in which she lived and the one in which she lives.
Currently living in between Europe and Asia, she have completed the 200 and 300 Hours Teacher Trainings.
She works as writer, teacher, personal coach and is building a specific workshop format about Energy Management, dedicated to the integration of the Yoga System tool within specific categories of workers (office managers, doctors, teachers, people with traumas).
She is also working to create a Retreat Format for beginners and advanced Yogi, and Breathing Techniques Masterclasses for all levels.
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