Sharon Wilkes Yoga Updated for 2021

Updated: 03/05/2021

Sharon Wilkes Yoga
#Sharon #Wilkes #Yoga

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Some General and Basic info about Yoga Below
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STANDARD YOGA INFORMATION SECTION:

History of Yoga

Yoga is an age-old science made up of different disciplines of mind and body. The word yoga is based upon a Sanskrit verb Yuja. It’s the conclusion of mind and body or the conclusion of Jiva and Shiva (soul and the universal spirit).

The term Yoga has an extremely broad scope. Dnyanayoga (Yoga through knowledge), Bhaktiyoga (Yoga through commitment), Karmayoga (Yoga through action), Rajayoga (Royal or supreme Yoga) and Hathayoga (Yoga by balancing opposite concepts of body). When it comes to Philosophy of Yoga, which is at the end of this post, the term Yoga will have a broader scope.

Asana and Pranayama

Let’s take an in-depth take a look at the main 2 components of Hathayoga i.e. Asana and Pranayama.

a) Asana:
Asana suggests acquiring a body posture and preserving it as long as one’s body enables. With the practice of Asana there is a balancing of opposite principles in the body and psyche. Benefits of Asana are enhanced with longer maintenance of it.

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Summary of rules:

1. Regular breathing
2. Focused stretching
3. Stable and enjoyable postures (sthiram sukham asanam).
4. Very little efforts (Prayatnay shaithilyam).
5. No comparisons or competitors with others.
6. No jerks or quick actions. Keep a sluggish and steady tempo.

Each asana has its own benefits and a few typical benefits such as stability, versatility, much better hormone secretion, feeling refreshed and invigorated. It’s a misunderstanding that an Asana (Yoga stretch) needs to be challenging to do in order to be advantageous. A number of the easiest Asana render most of the typical benefits of Yoga to their max. The appeal of Yoga is in the fact that at a not-so-perfect level most of the advantages are still readily available. That indicates even a novice advantages from Yoga as much as a specialist.

In their quest to find an option to the torments of human body and mind, the creators of Yoga discovered part of their answers in the nature. Based upon these observations, they developed Yoga stretches and named them after the birds or animals or fish that motivated these stretches. Many of the forward flexing Asana are positive pressure Asana as they put favorable pressure on the stomach by crunching it e.g. Pashchimatanasana, Yogamudra (Yoga sign present), Hastapadasana (hand and feet pose), Pavanmuktasana (wind free present) and so on.

Here are a few physical benefits of Pranayama.
a. Lungs, chest, diaphragm become more powerful and much 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 capability to soak up more oxygen.
e. Brain functions better with more oxygen in the blood.
f. Neuromuscular coordination improves.
g. Body becomes lean and the skin glows.

There are 8 main Pranayama namely, Ujjayi, Suryabhedan, Sitkari, Shitali, Bhastrika, Bhramari, Murchha, Plavini. Among these, Ujjayi is the most popular Pranayama. Pranayama includes 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 attributes of Yoga.

1) Yoga is not an exercise.

To understand the concept of Yoga one should keep in mind that the positions in Yoga are not exercises but physical stretches and maintenance of stretches. You may explain Yoga in terms of Yogic stretches or Yogic practices. Yoga needs really smooth and regulated motions and a slow stable pace.

2) Longer upkeep and fewer repetitions (based on the body’s capacity).

Benefits of Yoga are boosted with the upkeep of a body stretch. Longer the upkeep better will be the effect. Nevertheless one can not require oneself into keeping the stretch longer than the body can bear. Each and every position is pleasant and steady (Sthiram Sukham Asanam). Sthiram indicates steady. Sukham indicates pleasant and Asanam means a body posture or position. The best position for you is that in which your body remains stable (sthiram) and which is enjoyable and comfy to you (sukham). The moment a stretch becomes intolerable and uneasy and the body starts shaking, one needs to come out of that position in a very slow, smooth and regulated manner. There will be more repetitions and much shorter maintenance for a novice. With more practice, the repeatings will be fewer and upkeep will be longer. After doing Yoga one should only feel enjoyable and fresh and nothing else. If you feel tired or tired or any part of your body pains, it only indicates that you have tried beyond your capability.

3) Trust your body. Apply minimum efforts:.

With the practice of Yoga, you likewise find out to trust your body’s capacity to progress in terms of versatility without mindful efforts. As long as the goal is in mind and the body is extended just to its present capacity, the flexibility establishes on its own.

4) Focused stretching:.
The capability to stretch or pressure one muscle group while relaxing the rest of the body is called focused extending. For instance if a particular Asana is based upon stretching the stomach as the main muscle group (the pivotal muscles), then the rest of the body is relaxed while the stomach is extended or pressed. One needs to look for unnecessary straining of those muscles that are expected to be unwinded. Yoga teaches you how to relax and offers you time without concerns and remorses, impatience and stress and anxieties.

5) Breathing:.
Monitoring your breathing is an important part of Yoga. Typical mistakes such as holding of breath or breathing intentionally happen throughout Yoga.

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Advantages of Yoga.

Maintenance of body stretches makes the body flexible, lean, versatile and stable. Relaxing positions in Yoga teach you to unwind your muscles and let the gravity work on your body. Here is a comprehensive appearance at some of the significant advantages of Yoga.

1. Tension relief.

Stress, stress, anxiety are the inescapable functions of contemporary life. Yoga uses lots of strategies to cope up with the stress and anxiety. A stress free mind reduces the chances of catching a disease to half, this has actually been extensively understood by now. Yoga teaches extremely reliable breathing and relaxing strategies to accomplish this. Yoga also assists you to feel unwinded quicker and raise your energy reserve by teaching you how to let the gravity work on your body.
2. Feeling energized and revitalized.

Breathing methods in Yoga provide plentiful supply of oxygen to the lungs, clean nasal passages and sinuses and therefore assist feel refreshed. Numerous Yoga stretches cause a balanced secretion of hormonal agents, which subsequently renews the whole body and one feels refreshed and energized as an outcome.

3. Versatility of body and mind.

Apart from the relaxing effect, yoga likewise consists of numerous body stretches which when kept for a couple of minutes give a wonderful versatility to our muscles. One begins wondering, ‘Am I the very same person who used to be so stiff?’ In many chronic conditions of the spine, Yoga has assisted lots of people to decrease the frequency and strength of the condition such as spondylitis, arthritis etc. Maintenance of body stretches makes the body flexible, lean, versatile and steady. In the procedure, not only your body but likewise your mind becomes versatile. The mind gets faith that things can change favorably given sufficient time.

4. Relief from chronic disorders.

Yoga is particularly good for having control over breath and spinal column. Numerous Yoga stretches make the spinal column 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 getting much better focus of mind. Meditation, belonging to Yoga, teaches you how to focus better and attain more from any activity. Dharana, which implies narrowed focus 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. People have actually benefited enormously in regards to 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 perfection in an Asana, the advantages of an Asana are still readily available at a not-so-perfect level such as calmer mind, better versatility, better blood pressure, lower pulse rate and much better endocrine function. Whatever state of Asana one remains in, if one preserves the pose comfortably, body gets the essential massage and stretch. There is a much better secretion of endocrine glands as a result of the steady and enough stretch. The brain cells get the necessary signals and mind becomes calmer. Breath is more controlled and as a result feels refreshed. All of this takes place despite the level of excellence. It’s the steadiness and level of comfort that’s more essential than perfection.

Origin and philosophy of Yoga:.

Ashtangayoga.

Amongst the lots of proponents of Yoga, Patanjali (2nd century B.C) is the most well known and a lot of revered of all and is well accepted as the founder of Yoga. Patanjali’s Yoga is called Patanjala (that of Patanjali) and is likewise thought about as Rajayoga, which means the royal Yoga or the supreme, sublime Yoga given that it consists of practices that lead to spiritual liberation (Moksha).

In fact, every school of viewpoint culminates into Rajayoga given that the goal of every school is the exact same as Rajayoga i.e. to obtain everlasting peace and happiness.

Hathayoga includes.
a. Asana (body positions or stretches e.g. mountain present, cobra pose).
b. Pranayama (controlled breathing strategies e.g. Ujjayi, Anuloma Viloma).
c. Kriya (cleaning procedures e.g. Kapalbhati).
d. Bandha and Mudra (Locks and sign postures e.g. Udiyana bandha, Jivha bandha, Simhamudra).

Benefits of Yoga.
Over the past numerous years, yoga has experienced a rise in appeal in the western world amongst medical professionals and celebrities alike. While lots of associate yoga with brand-new age mysticism or the most current fad at the health club, yoga is really an ancient practice that connects the mind, body, and spirit through body poses, controlled breathing, and meditation.

Health Benefits Within: From decreasing blood pressure to increasing discomfort tolerance, the following health benefits can all be discovered within the body.

Intra Yoga Therapy.
Blood pressure. A consistent yoga practice reduces high blood pressure through better circulation 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 less beats. Regularly practicing yoga offers a lower pulse rate.
Blood circulation. Yoga enhances blood flow. By carrying nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.

Breathing. Like the circulatory system, a lower breathing rate shows that the lungs are working more efficiently. Yoga reduces the breathing rate through a combination of controlled breathing workouts and much better physical fitness.

Cardiovascular endurance. A mix of lower heart rate and improved oxygenation to the body (both advantages of yoga) results in greater cardiovascular endurance.

Organs. Yoga practice massages internal organs, hence improving the ability of the body to prevent illness. In addition, an experienced yoga professional progresses attuned to her body to understand in the beginning indication if something isn’t operating appropriately, thereby permitting for quicker reaction to head off disease.

Gastrointestinal. Gastrointestinal functions have been shown to improve in both males and females who practice yoga.
Immunity. Yoga practice has frequently been correlated with a stronger body immune system. Read this post for more on the body immune system and yoga, consisting of some poses that specifically work on locations of resistance.

Pain. Pain tolerance is much greater among those who practice yoga regularly. In addition to pain tolerance, some circumstances of persistent pain, such as back discomfort, are reduced or gotten rid of through yoga (see below for more on pain in the back).

Metabolic process. Having a well balanced metabolism leads to preserving a healthy weight and managing appetite. Constant yoga practice assists discover balance and creates a more effective metabolic process.

Health Benefits Without: Just as many health benefits happen within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list offers several advantages discovered on the exterior of the body.

Aging. Yoga promotes the detoxing process within the body. Detoxing has actually been shown to delay aging, amongst lots of 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 consistent practice, your posture will improve so that you look more positive and healthy.

Strength. Among the properties of yoga is that you are utilizing the weight of your own body for general strength. Learn more about how yoga works as an excellent technique of strength training in this short article.

Energy. Routine yoga practice provides constant energy. In truth, the majority of yogis mention that when you perform your yoga properly, you will feel energized after your yoga session instead of exhausted.

Weight. The advantages of a better metabolism along with the workout of yoga work to keep your weight in check. Furthermore, the extending of muscles longwise assists to reduce the amount of cellulite that can construct around muscles.

Sleep. Since of the many advantages to both mind and body that a yoga regimen can provide, lots of discover that their sleep is far better. Read here for more on sleep and yoga, along with some positions for helping cause sleep.

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

Body Awareness: Doing yoga will provide you an increased awareness of your own body. Over time, this will increase your level of comfort in your own body.

Core strength. With a strong body core, you receive much better posture and general body strength. A strong core helps heal and lower injuries. This is why a lot of athletes do yoga as cross training (fighters, MMA fighters, etc). Check out how this swimmer utilizes yoga to enhance her core and enhance her swimming.

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

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