'Meditative Vinyasa & Hatha Flow’
Please hydrate well before your classes. At least 1-2 litres of water starting an hour before class. Please do not gulp down water ten minutes before class as this means the body is working at digesting when it should be still for internal massage during class Asana. Please prepare yourselves.
Please do not eat a heavy meal before your classes. The body will be digesting the food and it will cause discomfort and Asana will not be performed in the correct manner. A light snack is fine an hour before. Generally Asana should be practised in the morning just after waking on an empty stomach.
Please Re-hydrate after class. Water or Coconut water is ideal as it has potassium and electrolytes in. It is natural and very healthy.
Toxins are being excreted through the skin during and after class so it is important to drink water during the day and after your class to help this process.
Ujjayi breathe is suggested for Vinyasa flow. Inhale oxygen through the nasal passage only.
Narrow the Esophagus by lifting the back of the tongue towards the roof of the mouth, allow the air to slowly and gently pass down into the lungs, this makes an ocean sound, exhale the carbon dioxide out but this time with the tongue relaxed down, giving a bigger air passage.
This breathing method should only be heard by you, not by all else in the room. It is a powerful, strong breathing technique. When delivered correctly the Asana will become much easier and deeper.
Keep this breathing technique 'even' throughout your class as you go into Asana, during and out of Asana for the 90 minutes.
When asked in class to inhale and exhale this does not mean exaggerate your breath, it is just the correct timing being given when entering and exiting Asana. Just allow the breath to enter and exit the lungs in a gentle relaxed normal manner but at a specific time during Asana.
It is important to use the eyes to look up and not the head. This is called your 'Drishti', your eye focus. This is the necessary eye workout needed to stimulate the ‘alpha’ waves in the brain and give a work out to the optical nerve endings. By looking up to the third eye stimulates your memory.
Try to meditate throughout your class. Allow thoughts to come and go, use a chant if you wish.
Or just mentally focus on your breath entering the nasal passages and follow it into the base of the lungs and then back up and out.
Try to just hear my voice for direction and not watch me continuously as this distracts you from your meditation.
You can see me from your peripheral vision.
I.e. sat nam (truth or true name) or hum sa (I am) are two chants you could try.
Keep the spine straight at all times unless directed.
Keep the head in line with the spine never bending back too much or forward.
This is pressure on the neck. Head and spin are generally in line for all Asana.
Savasana is at least ‘five-ten’ minutes long. Please do not walk out before class ends. Give your body time to heal, adjust and mend.
Savasana is where new oxygen is going around your body and blood cells are regenerating and mending and healing occurs.
Savasana is as important as the Asana.
I do adjustments and temple oil touch to third eye. However if you wish not to be adjusted and massaged please fold down a corner of your mat before class begins. If you have any questions please do ask me after class and not during.
When arriving to your classes, please arrive ten minutes early to give yourselves time to come into savasana onto your mat, relax, unwind , clear your minds, prepare and be ready for your class.
Please respect the silence in yoga studios.
The silence is there for a reason and needed before class.Please respect your fellow class mates who may be in mediation on their mats before class.
I only adjust verbally. i.e : move your left foot back slightly.
I do not do hands on adjustment deliberately as the body will adjust naturally when it is ready and when the Asana is being performed correctly. It would also mean i could take you out of your meditation by invading your space consciously. However if I feel you are in danger at any time I will adjust with my hands.
The body, mind, soul will grow and adjust gently at its own pace, when it is ready to. Do not push the body into Asana or force quick development. This is not yoga; it then becomes an athletic workout.You will actually be making things harder for yourself by pushing. You will maybe cause injuries as well. If the breath ever becomes laboured, then you are no-longer practising yoga. This is the body saying...no/stop. Allow your practice to flow and you will link into your inner knowledge. This is a deep practice. An Asana should never be over held. As soon as this happens you are doing the opposite to what your body needs. Try to keep your mouth closed during the whole class and not inhale or exhale through the mouth, your breathing will be so much easier and you will not struggle as much as if your mouth is open.
Try not to gasp for air, relax.
As the soul develops, which is actually what yoga is doing. (All ‘8’ limbs of yoga when practised) you will release emotions arising during and after your classes. Be aware of this happening and maybe tell family or friends. You may feel depressed, happy, over happy, emotional and tearful.This is normal and natural. These issues arising in your minds are issues that need to be dealt with, once dealt with you develop gradually further.Your Asana becomes deeper; your flexibility becomes greater as all fear, pain, upset, hurt and worry diminishes.This is the journey to peace, happiness and health. Detachment and healing of body, mind and soul. Ultimately enlightenment. We hold our emotions in our bodies, especially in the hips. Asana is just one of the ‘8’ limbs of yoga. Yoga is a way of life. A way of looking after mind, body and soul. Take as much or as little as you want from it. Be safe and gentle on yourselves and others.
You will notice your mind set change and eating habits and want in life. Just be aware of this.Your body will start craving the foods it actually needs rather than wants.These are healthy needs and it will occur once the issues have been dealt with within the mind. (If you are depressed usually people will crave sweet things like chocolate. As this changes the serotonin in the brain and gives you that lift, quick happy fix. If you are not depressed, then you won’t want these types for food.) This is your own personal journey, it is for teachers as well as for students. We are all developing together in class but as individuals . You know your body best. Your life style, food intake, work , childhood, living circumstances, schooling, family history, bloodlines, generational pain/pleasure passed down in DNA...everything has moulded your body and mind-set to today.
I am here as a guide to keep you safe in practice with correct knowledge of alignment, traditional Asana, correct breathing technique and to give you the best practice for your bodies when they are ready for them.
‘Yoga is not about being competitive on your mat with yourselves or with others in class.’
Om Namayah Shivaya.