Laura Hancock Yoga Oxford Updated for 2021

Updated: 03/03/2021

Laura Hancock Yoga Oxford
#Laura #Hancock #Yoga #Oxford

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FUNDAMENTAL YOGA INFORMATION SECTION:

History of Yoga

Yoga is an olden science made up of different disciplines of mind and body. It has actually come from India 2500 years earlier and is still effective in bringing general health and well being to any person who does it routinely. The word yoga is based upon a Sanskrit verb Yuja. It means to connect, to culminate or to concur. It’s the conclusion of body and mind or the conclusion of Jiva and Shiva (soul and the universal spirit). It’s likewise a culmination of Purush and Prakriti (Yin and Yang).

The term Yoga has a really broad scope. There are numerous schools or systems of Yoga. Dnyanayoga (Yoga through understanding), Bhaktiyoga (Yoga through commitment), Karmayoga (Yoga through action), Rajayoga (Royal or supreme Yoga) and Hathayoga (Yoga by balancing opposite principles of body). All of these schools of Yoga are not necessarily really various from each other. They are rather like threads of the same fabric, entangled into each other. For countless years, Yoga has been considered as a reliable way of self-improvement and spiritual knowledge. All these systems basically have this exact same function; only the ways of attaining it are little different for each of them. In its most popular kind, the term Yoga has come to relate to the last of these systems which is Hathayoga. For the function of this post too, the term Yoga is used with the very same significance. Nevertheless, when it pertains to Philosophy of Yoga, which is at completion of this post, the term Yoga will have a more comprehensive scope.

Asana and Pranayama

Let’s take a detailed take a look at the main two parts of Hathayoga i.e. Asana and Pranayama.

a) Asana:
Asana means getting a body posture and preserving it as long as one’s body allows. With the practice of Asana there is a balancing of opposite principles in the body and mind. Advantages of Asana are boosted with longer maintenance of it.

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Summary of guidelines:

1. Regular breathing
2. Focused stretching
3. Steady and enjoyable postures (sthiram sukham asanam).
4. Minimal efforts (Prayatnay shaithilyam).
5. No contrasts or competitors with others.
6. No jerks or rapid actions. Maintain a slow and consistent tempo.

It’s a misconception that an Asana (Yoga stretch) has to be hard to do in order to be helpful. Numerous of the most convenient Asana render most of the common advantages of Yoga to their fullest.

In their mission to discover a service to the anguishes of body and mind, the founders of Yoga found part of their answers in the nature. They saw the birds and animals stretching their bodies in specific fashion to eliminate the inertia and malaise. Based upon these observations, they created Yoga stretches and called them after the birds or animals or fish that influenced these stretches. For example, matsyasana (fish pose), makarasana (crocodile position), shalabhasana (grasshopper position), bhujangasana (cobra pose), marjarasana (feline posture), mayurasana (peacock position), vrischikasana (scorpion present), gomukhasana (cow’s mouth position), parvatasana (mountain position), vrikshasana (tree pose) etc

. A number of the Asana can be broadly categorized based upon the type of pressure on the abdominal area. Most of the forward flexing Asana are favorable pressure Asana as they put positive pressure on the stomach by crunching it e.g. Pashchimatanasana, Yogamudra (Yoga sign pose), Hastapadasana (hand and feet posture), Pavanmuktasana (wind free present) etc. The backwards flexing Asana are the negative pressure Asana as they take pressure away from the abdomen e.g. Dhanurasana (bow posture), Bhujangasana (cobra pose), Naukasana (boat present) etc. Both types of Asana provide outstanding stretch to the back and abdomen and strengthen both these organs. Rotating in between favorable and unfavorable pressure on the very same area of the body intensifies and enhances blood circulation because area. The muscle group in usage gets more supply of oxygen and blood due to the pressure on that spot. E.g. in Yogamudra (sign of Yoga), the lower abdomen gets favorable pressure due to which Kundalini is awakened. Hastapadasana refreshes all nerves in the back of the legs and also in the back. As a result you feel fresh and invigorated. Vakrasana provides a great massage to the pancreas and liver and thus is recommended for diabetic clients.

Here are a few physical advantages of Pranayama.
a. Lungs, chest, diaphragm become more powerful and healthier.
b. Capacity of lungs is increased.
c. Slow changing pressure develops a type of massage to all organs in the stomach cavity.
d. Purifies blood by increasing blood’s capacity to take in more oxygen.
e. Brain functions much better with more oxygen in the blood.
f. Neuromuscular coordination enhances.
g. Body ends up being lean and the skin shines.

There are 8 main Pranayama specifically, Ujjayi, Suryabhedan, Sitkari, Shitali, Bhastrika, Bhramari, Murchha, Plavini. Among these, Ujjayi is the most popular Pranayama. Pranayama consists of 4 parts in the following order:.
1) Puraka (Controlled inhalation).
2) Abhyantara Kumbhaka (Holding breath in).
3) Rechaka (Controlled exhalation).
4) Bahya Kumbhaka (Holding breath out).

Characteristics of Yoga.

Let’s have a look at some of the chief qualities of Yoga.

1) Yoga is not a workout.

To comprehend the idea of Yoga one need to bear in mind that the positions in Yoga are not workouts however bodily stretches and maintenance of stretches. You might explain Yoga in terms of Yogic stretches or Yogic practices. Getting a body position by stretching the muscles and after that maintaining this position as long as one’s body enables, that is what Yogic stretches are. Yoga needs very smooth and controlled movements and a sluggish steady tempo. To accomplish this one needs to have total concentration of mind while doing Yoga. The motions in Yoga are smooth, sluggish and regulated. Comparison with others is considerably prevented. Doing something beyond one’s capacity just out of competitors normally leads to hurting one’s body and thus is significantly prevented. Breathing in Yoga remains steady unlike many aerobic exercises.

2) Longer upkeep and fewer repeatings (according to the body’s capacity).

Benefits of Yoga are enhanced with the upkeep of a body stretch. Longer the upkeep much better will be the effect. One can not require oneself into maintaining the stretch longer than the body can bear. Each and every position is enjoyable and steady (Sthiram Sukham Asanam). Sthiram indicates stable. Sukham implies enjoyable and Asanam indicates a body posture or position. The ideal position for you is that in which your body stays consistent (sthiram) and which is enjoyable and comfy to you (sukham). The moment a stretch ends up being excruciating and uneasy and the body begins shaking, one needs to come out of that position in a really sluggish, smooth and regulated manner. There will be more repeatings and shorter upkeep for a novice. With more practice, the repeatings will be fewer and upkeep will be longer. After doing Yoga one ought to just feel pleasant and fresh and absolutely nothing else. If you feel worn out or fatigued or any part of your body aches, it only implies that you have actually attempted beyond your capacity.

3) Trust your body. Apply minimum efforts:.

With the practice of Yoga, you likewise find out to trust your body’s capacity to advance in regards to flexibility without mindful efforts. As long as the objective is in mind and the body is stretched only to its present capability, the flexibility develops on its own. One requires to just focus on breath, concentrate on today state of the body position and enjoy that impersonate long as it feels comfortable. ‘Prayatnay Shaithilyam’ implies minimum efforts.

4) Focused extending:.
The ability to stretch or pressure one muscle group while unwinding the rest of the body is called focused extending. For example if a particular Asana is based upon extending the stomach as the primary muscle group (the pivotal muscles), then the rest of the body is relaxed while the stomach is stretched or pressured. One has to watch for unneeded straining of those muscles that are supposed to be unwinded. Yoga teaches you how to unwind and provides you time free of concerns and remorses, impatience and stress and anxieties.

5) Breathing:.
Monitoring your breathing is an important part of Yoga. Typical errors such as holding of breath or breathing intentionally occur during Yoga. Both these errors should be avoided. Holding back on breath provides headaches, fatigue and hence the benefits of Yoga are lost by improper or inadequate breathing.

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Benefits of Yoga.

If you follow the standard guidelines, numerous advantages can be gained. Maintenance of body stretches makes the body supple, lean, versatile and stable. Breathing methods cleanse the blood and clean nasal passages and sinuses. Stress relief is the biggest of all the benefits. Unwinding positions in Yoga teach you to unwind your muscles and let the gravity deal with your body. The ability to separate between stress on various parts of the body, i.e. to stretch one muscle group while relaxing all the others teaches you to unwind and not waste energy during your everyday routine. The part about concentration is very important in offering relief to your mind from worry and tension of daily activities. Here is a detailed take a look at a few of the major benefits of Yoga.

1. Stress relief.

Yoga uses numerous strategies to cope up with the tension and anxiety. Yoga teaches very efficient breathing and relaxing strategies to attain this.
2. Feeling energized and refreshed.

Appropriate breathing plays a terrific role in renewing and refreshing mind and body. Breathing techniques in Yoga offer abundant supply of oxygen to the lungs, clean nasal passages and sinuses and therefore help feel refreshed. A body that has become lean and flexible with stretches and maintenance of the stretches gets cleansed by breathing techniques and becomes energized. Numerous Yoga stretches induce a well balanced secretion of hormonal agents, which consequently rejuvenates the entire body and one feels refreshed and energized as a result.

3. Flexibility of body and mind.

Apart from the relaxing impact, yoga also consists of lots of body stretches which when preserved for a couple of minutes offer a fantastic flexibility to our muscles. One begins wondering, ‘Am I the exact same individual who utilized to be so stiff?’ In many chronic disorders of the spine, Yoga has actually assisted lots of people to reduce the frequency and strength of the disorder such as spondylitis, arthritis and so on. Upkeep of body stretches makes the body flexible, lean, versatile and steady. At the same time, not just your body however also your mind becomes flexible. The mind acquires faith that things can change favorably offered adequate time.

4. Relief from chronic conditions.

Yoga is particularly excellent for having control over breath and spine. Lots of Yoga stretches make the spine strong and flexible. Time and once again Yoga has shown to be a true blessing for all kinds of disorders of the back.

5. Focus of mind.

Practice of Yoga assists in improving focus of mind. Meditation, being part of Yoga, teaches you how to focus much better and achieve more from any activity. Dharana, which means narrowed concentrate on a subject by limiting Chitta (mind) is among the 8 limbs of Ashtangayoga. It teaches you to eliminate all other ideas from the mind and concentrate on the target. Individuals have actually benefited immensely in terms of focus of mind by doing meditation (Dhyana) and Dharana throughout all ages.

6. Benefits at not-so-perfect level.

Even if one can not achieve excellence in an Asana, the advantages of an Asana are still available at a not-so-perfect level such as calmer mind, much better flexibility, much better blood pressure, lower pulse rate and much better endocrine function. Whatever state of Asana one remains in, if one preserves the posture easily, body gets the required massage and stretch. There is a better secretion of endocrine glands as an outcome of the consistent and enough stretch. The brain cells get the essential signals and mind becomes calmer. Breath is more regulated and as a result feels revitalized. All of this occurs despite the level of excellence. It’s the steadiness and level of convenience that’s more vital than excellence.

Origin and approach of Yoga:.

Ashtangayoga.

Among the many supporters of Yoga, Patanjali (2nd century B.C) is the most well understood and many revered of all and is well accepted as the creator of Yoga. His book Shripatanjali Darshan which is a collection of hymns (likewise called as Patanjali’s Yoga Sutras) is held in high esteem by the professionals and specialists and is referred to as one of the most revered reference book (a workbook for actual practice) on Yoga. Patanjali’s Yoga is called Patanjala (that of Patanjali) and is likewise thought about as Rajayoga, which implies the royal Yoga or the supreme, sublime Yoga since it includes practices that cause spiritual liberation (Moksha). Rajayoga is a part of Sankhya approach and is understood to awaken Kundalini (Complete opening of Chakra when reached in transcendental state of meditation) and results into complete spiritual knowledge if practiced regularly.

Every school of viewpoint culminates into Rajayoga given that the aim of every school is the same as Rajayoga i.e. to obtain everlasting peace and joy.

Hathayoga consists of.
a. Asana (body positions or stretches e.g. mountain present, cobra posture).
b. Pranayama (controlled breathing techniques e.g. Ujjayi, Anuloma Viloma).
c. Kriya (cleaning processes e.g. Kapalbhati).
d. Bandha and Mudra (Locks and symbol postures e.g. Udiyana bandha, Jivha bandha, Simhamudra).

Benefits of Yoga.
Over the previous numerous years, yoga has actually experienced an upswing in appeal in the western world amongst physician and celebrities alike. While numerous associate yoga with new age mysticism or the most current fad at the fitness center, yoga is in fact an ancient practice that connects the mind, body, and spirit through body postures, regulated breathing, and meditation.

Health Benefits Within: From reducing high blood pressure to increasing pain tolerance, the following health advantages can all be discovered within the body.

Intra Yoga Therapy.
Blood pressure. A consistent yoga practice decreases high blood pressure through much better flow and oxygenation of the body. These 2 exercises can help lower high blood pressure.
Pulse rate. A slower pulse rate shows that your heart is strong enough to pump more blood with fewer beats. Frequently practicing yoga supplies a lower pulse rate.
Blood circulation. Yoga enhances blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides much healthier organs, skin, and brain.

Breathing. Like the circulatory system, a lower breathing rate shows that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of regulated breathing exercises and better fitness.

Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) leads to higher cardiovascular endurance.

Organs. Yoga practice massages internal organs, thus enhancing the ability of the body to avoid illness. In addition, an experienced yoga professional becomes much better attuned to her body to know in the beginning sign if something isn’t operating effectively, thus permitting quicker action to head off disease.

Gastrointestinal. Gastrointestinal functions have actually been revealed to enhance in both males and females who practice yoga.
Immunity. Yoga practice has actually frequently been associated with a stronger immune system. Read this post for more on the immune system and yoga, including some poses that particularly work on locations of immunity.

Discomfort. Discomfort tolerance is much greater among those who practice yoga routinely. In addition to pain tolerance, some circumstances of chronic discomfort, such as back discomfort, are reduced or removed through yoga (see below for more on neck and back pain).

Metabolism. Having a balanced metabolic process results in preserving a healthy weight and managing appetite. Consistent yoga practice helps find balance and develops a more effective metabolic process.

Health Benefits Without: Just as many health benefits take place within the body, there are many benefits that can really be experienced from without the body. From much better sleep to more energy and strength, this list offers a number of advantages found on the exterior of the body.

Aging. Yoga stimulates the detoxification procedure within the body. Detoxing has been shown to postpone aging, among numerous other health advantages.
Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthy position. Through constant practice, your posture will enhance so that you look more confident and healthy.

Strength. One of the facilities of yoga is that you are utilizing the weight of your own body for total strength. Discover more about how yoga works as an excellent technique of strength training in this post.

Energy. Routine yoga practice offers consistent energy. In fact, the majority of yogis specify that when you perform your yoga properly, you will feel energized after your yoga session rather than exhausted.

Weight. The advantages of a much better metabolic process along with the exercise of yoga work to keep your weight in check. In addition, the extending of muscles longwise assists to decrease the quantity of cellulite that can build around muscles.

Sleep. Since of the many advantages to both body and mind that a yoga routine can provide, lots of find that their sleep is better. Check out here for more on sleep and yoga, in addition to some positions for assisting cause sleep.

Balance. An essential part of the yoga practice is balance and control over your body. With a constant practice, you will find that your overall balance will enhance outside the yoga class.

Body Awareness: Doing yoga will offer you an increased awareness of your own body. You are frequently called upon to make small, subtle movements to improve your positioning. In time, this will increase your level of comfort in your own body. This can lead to enhanced posture and higher confidence.

This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc). Check out how this swimmer uses yoga to strengthen her core and enhance her swimming.

Sexuality. Yoga can improve your sexuality through better control, more relaxation, and more self-esteem. Check out more about the yoga and sexuality connection here.
Emotional Health Benefits: Due to the strong mind-body connection of yoga, there are many emotional benefits to be acquired from a consistent yoga practice. Find out how yoga can help improve psychological health with this list.

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