Yoga is a practice that has been around for thousands of years and has been used as a tool for self-transformation and self-realization. The practice of yoga aims to bring harmony and balance to the body, mind, and spirit. It is a holistic approach that incorporates physical postures (asanas), breathing exercises (pranayama), meditation, and ethical guidelines (yamas and niyamas) to achieve a state of well-being and inner peace.
Reclining Bound Angle Pose, also known as Supta Baddha Konasana, is a gentle yoga pose that can help you relax, relieve stress, and improve flexibility in your hips, thighs, and groin. In the Iyengar Yoga method, this pose can be taken to another level with the use of props like bricks on the back and head.
Have you ever heard of Joseph Pilates? If you’re a fitness enthusiast, chances are you’ve practiced his exercise method, Pilates, without knowing much about the man behind it.
this is a sequence of 10 standing asanas for balance, appropriate to everyday practice, useful even if partially used in your habitual or new asana sequence.
Trikonasana
Parivritta Trikonasana
Ardha Chandrasana
Parivritta Ardha Chandrasana
Parshwotanasana
Ardho Mukha Svanasana
Parsvakonasana
Parivritta Parsvakonasana
Natarjasana
Vrikshasana
This is a class to bring you to another level of practices, with this framework you will rise you level enormous and once you apply it into daily life practice, you have it in your daily life practice, them you get all the benefits, is all yours, definetly!
For beginners, but not absolute beginners or people with a bad back, or hips, or shoulders injuries, those need to talk with a physical before, or maybe have a video conference with me. This workshop is more appropriate for intermediate level onwards and beginners with experience and without, but who what to try a more energetic class and are in a good physical condition for it.
For those who already got the Workshop and are working out to use it in the self-practice, you’re all most welcome to do it! In case you feel it takes too long to perform all the asanas, you may also try to practice half of the sequence, how many find appropriate to a particular day, or only one or two asanas in between others asanas of your sequence or flow. It important is to not lose the habit of performing those asanas till you are not mastering them.
Be creative, expansive, transformative and practice!
With guidance you will get much more than the 10 simple technic, you will get as well the entire mindset tool for this practice, useful for many others practices as well life situations, like stressful ones, axiety, imnsonia, and apaty.
We enter and come out of each posture with awareness and mindfulness, with gentleness and not competitiveness, this doesn’t help us much in Yoga. Time to use this so-called uniqueness and focus on this, everyone is different, stay with your differential, how you experience and feel your practice is whats matter.
We do use stand position as well for side stretching, which supports the stretching we perform in each posture of the stand balance sequence. They all bring lots of equality to each side of the body as well as flow of energy.
This is a gift from my daily flows and sequences I will share with all of you as Workshop, see you there very soon!
If you are looking for a yoga class that can help you gain strength, vitality, and energy, then look no further than Hatha-Yoga. Initially a 90-minute special class, it has now been extended to a 2-hour or 2.5-hour session to cater to different needs since 2012 in Germany. This class schema is a manual for those who want to work out to acquire these features. It is “the base of all my experiences, made for all of you to experience.”
The concept is a mix of Sukshma Vyayama and Classic Hatha-Yoga, which focuses on breath regulation in each posture and posture transition. This increases the energy produced during the asana performance, taking you to the level of using energy for concentration, meditation, and visualization.
Pranayama is a must in all my classes, at least the more basic ones, and any class will always start with Adham Pranayama or Yogic breath, which is easy to do even for beginners. It can be done in a sitting or standing position, and it comes with a 100% benefits warranty for both beginners and advanced practitioners.
If you wonder how to apply those Yogic techniques in daily life, we just need to observe that the breath is within us all the time. The Pranayama is the easiest and fastest to apply in daily life. Therefore, as much as you can, remember you are breathing, do it mindfully, do it aware and awakened, do it consciously, and better it’s qualities. We just need to do it!
In the more elaborated Pranayama Workshop, we do introduce participants to more pranayama techniques like Anuloma-viloma, Agnisarakriya, Kaphalabhati, and many others. But for now, we continue with just that one.
We use that breathing technique during the entire class and experience the presence in space, time, and activity, entirely aware. We expand our version of a few rounds of Surya Namaskar, including modifications and different Asana variations. Pranayama is introduced at the beginning of the session, and standing postures are most recommended to squeeze Mulabandha and when possible also Uddhyanabandha.
To get better benefits of the postures, we will hold for long periods of time while regulating the breath. We will practice from the basics to a wide variety of postures and transitions. Inversions are part of this compendium, like long relaxation in between, abdominal as last hard work, and Yoga Nidra.
A combination of work, contraction, and relaxation or expansion is a key point to use in this class framework as a method for self-development. Here we are working to put things in balance. Sides, hemispheres, extremes, organs, glands, elements, and energies are going to get into balance, which is our work, motivation, and dedication of time. The more this kind of practice or schema is used, the more balance can be produced, experienced, and enjoyed.
After a bit of small abs challenge, we go into deeper relaxation in Yoga Nidra, where again, the breath will mark important presence as a tool to be used to be present as the breath is, and train our ability to visualize. We travel from the bottom to the lower parts of the body, starting with the toes, going into the legs, abs, and organs, head, and face, relaxing each detail and letting go with the out-breath which is non-deserved and unnecessary.
We close it with a short session of breathing meditation, followed by a time and space for gratitude. Let it go and say goodbye!
108 rounds of sun salutation practice with Surya Namaskar mantra – 3h30 Workshop
In that workshop we repeat 9 times the 12 rounds of Surya Namaskar, perfect practice for the early morning. Joy is what we expect to feel after this performance, no matter what activity we will do after this, we will feel great, fresh, and powerful.
The practice of Surya Namaskar
Surya namaskar, also known as Sun Salutation, is an old yogic practice of twelve yogic postures, which are commonly performed early in the morning, at sunrise, with a specific breathing pattern and chanting of continuous mantras.
Surya translates as ”sun” and ”Namaskar” means ”salutations”, thus ”Surya Namaskar” is translated as ”the eternal salutations to the Sun”.
The Sun (Surya) symbolizes purity, energy, light, clarity and consciousness.
In Vedic astrology, Surya is the main reason behind the formation of our body and controls our general health.
It is said that a daily practice of these yogic exercises is enough to reap enormous benefits, like weight loss, flexibility of muscles, regulated menstrual cycle, improved concentration, self-confidence and overall personality development. In addition, this practice is an efficient way to limber up, to tone and stretch as well as strengthen the entire physical body. It is also the fastest way of touching base with our core inner strength.
When you practice these asanas very slowly while bringing the awareness to each energy center (chakra), each asana becomes a spiritual practice that will fill the chakras with positive emotion.
One full round of 12 postures repeated continuously for 9 times (12×9=108 postures) will make you sweat heavily and burn down all excess fat in the physical body. The results are never immediate; it always comes with practice over a long period of time.
Please bring your own towel and bottle of water.
Suitable for beginner or more advanced yoga practitioners.
Participants will be taught the mantra to be able to recite together.
108 Surya Namaskar with Gayatri Mantra. Voice of Anuradha Paudwal, it may be not available in several countries.
In that practice we start, main practice and closure:
One of the famous Vedic Hymns in praise of the Sun God is Surya Upanishad which finds place in the Atharva Veda.
Shanti Mantra – Peace invocation
Pray to start and open the Class – 1x
om bhadram karnebhih shrunuyaama devaah bhadram pashye maak shabhirya jatraah sthirairangai stushhtuvaan sastanuubhir vyashema devahitam yadaayuh svasti na indro vriddhashravaah svasti nah puushhaa vishvavedaah svasti nastaarkshyo arishhtanemih svasti no brihaspatirdadhaatu
om shaantih shaantih shaantih
Om! O Devas, may we hear with our ears what is auspicious; May we see with our eyes what is auspicious, O ye worthy of worship! May we enjoy the term of life allotted by the Devas, Praising them with our body and limbs steady! May the glorious Indra bless us! May the all-knowing Sun bless us! May Garuda, the thunderbolt for evil, bless us! May Brihaspati grant us well-being! Om! Peace, Peace, Peace!
Gayatri Mantra
To Start the open the heart to the Sun – 3x
aum bhūr-bhuva̱ḥ-suva̍h tat sa̍vi̱tur vare̎ṇya̱m bhargo̍ de̱vasya̍ dhīmahi dhiyo̱ yo na̍ḥ praco̱dayā̎
Translation 1
Om, Earth, middle region and sky; we meditate on the adorable splendor of Savitar (Sun) who may inspire our thoughts.
Translation 2
We meditate on the Self-effulgent Being of seven planes, (like Bhuu, Bhuvas, Svar, etc.) who provides light to the sun; may He enlighten our intellect to reach the divine goal.
Translation 3
We meditate on the Supreme Sun whose light pervades this world (Bhuh), the heavens (Bhuvah) and the next world (suvah). May thy light guide our intellect in the right direction.
The Gayatri mantra is one of the oldest of the divine hymns.
Gayatri mantra is the essence of all seventy million supreme mantras.
Just as all the rivers merge in the oceans, all mantras unite in the Gayatri mantra.
The arrangement of the twenty-four seed syllables in the Gayatri mantra is the most wondrous and mysterious.
The chanting of this mantra develops nada, a regular subtle vibration in the nerves of the subtle body. The repetition of this mantra with right understanding of its sacred meaning has the power to dispel all the negative tendencies in the human mind and thereby unfold the Supreme Self within.
The Gayatri mantra is chanted early in the morning after bath.
Rig Veda 3:62:10 \\ Sūrya Upaṇiṣad – Mantra 4
Gayatri Devi
Pray to Surya Deva
To start the Surya Namaskar practice – 1x
hiraṇmayena pātreṇa satyasyāpihitaṁ mukham tat tvaṁ pūṣann apāvṛṇu satya-dharmāya dṛṣṭaye
Like a lid to a vessel, O Sun, your Golden orb covers the entrance to Truth. Kindly open thy entrance, to lead me to Truth.
Īśopaniṣad – Mantra 15, part of the Yajur Veda.
Surya Namaskar Mantra
Surya Namaskar Mantra
The main Mantra – 9x
1. Om Hram Mitraya Namaha (Salutation to the friend of everyone)
2. Om Hrim Ravaye Namaha (Salutation to the lustrous one)
3. Om Hrum Suryaya Namaha (Salutation to he who sets everything to activity)
4. Om Hraim Bhanave Namaha (Salutation to he who brightly illumines the earth)
5. Om Hroum Khagaya Namaha (Salutation to the one who travels swiftly in the sky)
6. Om Hrha Pushne Namaha (Salutation to the giver of nourishment to being)
7. Om Hram Hiranyagarbhaya Namaha (Salutation to the golden womb or the primordial matter from which everything else emanated)
8. Om Hrim Maricaye Namaha (Salutation to the Lord of the Dawn)
9. Om Hrum Adityaya Namaha (Salutation to the son of Aditi, the cosmic Mother)
10. Om Hraim Savitre Namaha
(Salutation to the Lord of Creation)
11. Om Hroum Arkaya Namaha (Salutation to the one who is the best one to be adored and worshipped)
12. Om Hrah Bhaskaraya Namaha (Salutation to he who illumines the external and the internal world)
The effects of each Bija Mantra:
Hram – Bija mantra activates in Brain, Heart and Respiratory system Hrim – Throat and Digestion Hrum – Liver, Spleen, Uterus, Ovaries, Stomach, Intestines Hraim – Kidney Hroum – Large Intestine, Rectum, Anal canal Hrah – Chest, Throat
Benefits : Helps to keep mind calm and steady.
General Notes for Practitioner :
Perform Surya Namaskara in empty stomach. Four hours gap after meals, two hours gap after breakfast, one hour gap after beverage. Best time to practice in the early morning around Sunrise or in the evening around Sunset.
Practice in open air atmosphere or well ventilated rooms.
Perform on a clean mat or carpet.
Wear loose, light and comfortable clothing.
Maintain 30 minutes gap for taking bath before or after the practice.
Practice Surya Namaskara before the asana session.
Chanting of Mantras with Omkara, Bijamantra and names if essential to get full benefit.
Contraindications :
Ladies should avoid Surya Namaskara during menstruation. Consult doctors during pregnancy.
Surya Namaskara should not be practiced by people suffering from Hernia, High blood pressure, Spinal disorders and Coronary artery diseases. People suffering from back problems, slipped disc and sciatica should consult the doctor or yoga expert.
with thankfulness and dedication
To close the class – 1x
Om Sarve Bhavantu Sukhinah Sarve Shantu Nir-Aamayaah | Sarve Bhadraanni Pashyantu Maa Kashcid-Duhkha-Bhaag-Bhavet |
Om Asato Maa Sad-Gamaya | Tamaso Maa Jyotir-Gamaya | Mrtyor-Maa Amrtam Gamaya |
Om Shaantih Shaantih Shaantih ||
May All Beings be Happy, May All Beings be free from Illness. May All Beings see what is Auspicious, Let no one Suffer.
Lead us from Falsehood to Truth, Lead us from Darkness to Light, Lead us from Fear of Death to the Knowledge of Immortality.
Om Peace, Peace, Peace.
Om Suryaya Mantra
Om Hram Hrim Hraum Sah Suryaya Namaha
Chanting Om Suryaya Namah mantra before sunrise will strengthen one’s bones, cleanses the practitioner from his negative karma and grants on him wealth, abundance, good health and long life. After reciting the mantra (mentally or aloud), thank the Sun God and show gratitude and appreciation for giving you this life and a new day to live.
The Surya Mantra is chanted in praise of the Sun God. He is the Source of all life, and it is because of him that life exists. Thanks to the energy from his rays, life on Earth is sustained. This Surya Beej mantra has the power to provide you perfect health and Abundance. Also, this mantra improves your eyesight and removes any disorder related to eyes.
Chant this powerful mantra daily for five mala (1 mala = 108 times).
Surya Deva – 7 Horses 7 Chakras
He is illustrated with 2 hands holding a lotus in both (occasionally He is depicted with 4 hands holding a chakra, lotus, a conch and a mace). His body is as shiny and radiant as pure gold and riding a chariot driven by 7 white horses. The chariot harnessed by 7 white horses represent the seven main chakras, the 7 days of the week or the 7 colors of the rainbow. Surya is the life giver, sustaining all life on this planet by providing all radiance and energy, and the one who is responsible for the cycle of night and day and the beautiful seasons.
This collection of mantras transliterations, translations, and explanations are from different online sources as well the loaded pictures. The knowledge and use of these mantras I got on my first TTC at Parmarth Niketan Ashram and others occasion of 108 Surya Namaskar practice.
In that workshop, we work with the passive Yin energy by holding postures for relaxation for 4 to 5 minutes, between posture, we perform some technics to improve the effectiveness of the asana, which is the Yang characteristic of this practice. By doing so, we are setup the body, to be more receptive in the passive state.
This is a classical 2h Workshop, starting with breath work (Pranayama), going into the flow of Asanas, letting go the body in a passive state. Relaxation (Yoga Nidra) before end the class, and a final closure with the practice of the Om mantra recitation, a short appreciation to the practice, and thankfulness.
Yin-Yang, is a practice for increases your blood flow, and lowering the risk of heart attack, better respiration, improvement of bones health, regulation of adrenal glands, and boost the immunity system.
We do a few rounds of Surya namaskar too, we meditate most of the time lying down on the mat, we use stillness for concentration purposes. Actions like bandhas and particular pranayamas done during these classes are also Yang practices form. According to the level of each participant, particular pranayama can be recommendable, classes schema can be adopted to a particular need, if so I see.
The body needs relaxations as actions is needed, muscles can only relax and contract, the entire body must to be used, diversity in movements, asanas, relaxation postures, and meditation is key to a balanced flow of energy. As much a body is balanced, more the elements are balanced, more that person is near his or her nature. More you use your body to relax and to be active, the more the body performs its natural function.
There is time for all in this classe, to just be and feel joy, as well to do some movement and feel yourself whats ever comes. Feelings are impermanent and whats ever is so, will change from moment to moment according our habitual tendencies. That changes, are our object of attention during this practice as well, to observe how things changes in ourselves, like our body, has been changing through all the years, from the beginning till the end of the practice.
In Yoga, the asana practice has as goal, setup the body in pliable condition, to support the mind be focused in a single object, to seek samadhi, the single point concrentration meditation. For that reason, one needs to perform a long period of time in a particular postures, because of that many benefits become fruits of those practices. We should consider more the practice if we want more results, we do wanna be flexible, youth, strong, for that we need to practice accordingly.
In Yin Yoga we choose the more relaxed and use to put the body static and stable, to perform the 5min of practice in each side or posture, we can use the same amount of time or shorter like 2 or 3min, to a particular postures which require some action, or some breath exercise which will be also done with body movement, after this relax again in on postures, totally passive and allow the body and mind get the benefits of the switch.
Yin Yoga allow us to solve tensions and increasing body ability, we give time to fascia the works to a gradually and deeper work in the deep tissues. This optimize the energy flow in our bodies and allow as well to access these energies, with visualization and imagination. Perfection and mastering the posture is the method we use to balance and self-development during this workshop.
Here we are going to plug into Telluric and Cosmic energy to recharging our being with all the best intentions and authentic motivations, to keep life in balance and continuously develop ourselves.
knowledge about the Chakras System or previous practices using the Chakras is not required, but useful for knows how to use it.
The meditation in this workshop
in that workshop very often I use breathing meditation, the reason for using the breath as the object of meditation, is because the breath is always there, present within all of us, all the time, everywhere. Focus on the breath has enormous benefits, like increase the breath capacity, calming the mind and establish a connection with the subtle energetical body.
The meditation in the 5 senses are done when this workshop can take longer than 2h, at least 30min is required for this purpose. Let me speak in advance with the participants and see if this is wished.
Discover the Perfect Balance of the 5 Elements with Hatha-Yoga and Ayurveda
Experience a two-hour meditative Hatha-Yoga class that combines breath awareness, postures, Chakra concentration, and relaxation. This workshop is built on the foundational principles of Ayurveda and Yoga, which work perfectly together to enhance your overall well-being.
During this workshop, we will focus on the 5 great elements that make up the human body: earth, water, fire, air, and space. By practicing Yogic techniques that support the Chakra of each element, we will establish a harmonious connection between the body, mind, and emotions.
This practical class is suitable for beginners and experienced Yoga practitioners alike, with no previous knowledge of Yoga or Ayurveda required. We will work with basic postures and hold them for moderate periods to increase awareness, develop a deep understanding of the strength, flexibility, and limitations of your body, and improve your overall health.
Breath awareness plays a vital role in this practice, and you will be guided to maintain focus on your breath throughout the workshop. The class is open to everyone, regardless of age, body type, shape, or size. Anyone can benefit from the practice of Hatha-Yoga based on the 5 elements, which promote a clearer mind, balanced emotions, and a strong, flexible body.
By embracing this holistic approach to wellness, you will become more dynamic and active in life, gain self-confidence, become fearless, and develop greater compassion. You will feel more inspired to enjoy life and connect with your true nature and the universal laws.
If you are unable to attend the upcoming workshops or they do not match your schedule or location, you can still experience this opportunity with a private class. You can even share this experience with your family, friends, or students by organizing a class in your own space.
We can do that together! In any case, I will love to help you! Transferring knowledge is my goal, and helping others to help themselves is my mission! Let´s practice now to balance the body and mind through the 5 elements!
Ever since I was a small boy, I have been fascinated by the colors and flavors of food and the results of different taste combinations. My grandmother used to collect herbs from our neighbors for various purposes, which gave me a small impression of how nature is essential to daily life and health.
5 Elements
