Yoga Class West Chester University Updated for 2021

Updated: 03/07/2021

Yoga Class West Chester University
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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 olden science made up of different disciplines of mind and body. The word yoga is based upon a Sanskrit verb Yuja. It’s the culmination of mind and body or the culmination of Jiva and Shiva (soul and the universal spirit).

The term Yoga has a very 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 wider scope.

Asana and Pranayama

Let’s take a comprehensive appearance at the main 2 parts of Hathayoga i.e. Asana and Pranayama.

a) Asana:
Asana suggests obtaining a body posture and keeping it as long as one’s body enables. Asana, when done rightly according to the rules talked about above, render enormous physical and psychological benefits. Asana are looked upon as the preliminary step to Pranayama. With the practice of Asana there is a balancing of opposite concepts in the body and psyche. It likewise helps to eliminate inertia. Benefits of Asana are improved with longer upkeep of it. Asana should be steady, steady and enjoyable. Here is the summary of basic rules to be followed for doing Asana.

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Summary of guidelines:

1. Typical breathing
2. Focused extending
3. Stable and enjoyable postures (sthiram sukham asanam).
4. Minimal efforts (Prayatnay shaithilyam).
5. No comparisons or competitors with others.
6. No jerks or quick actions. Keep a slow and stable pace.

It’s a mistaken belief that an Asana (Yoga stretch) has to be challenging to do in order to be useful. Numerous of the simplest Asana render many of the typical advantages of Yoga to their fullest.

In their mission to find a service to the sufferings of human body and mind, the creators of Yoga found part of their answers in the nature. Based upon these observations, they created Yoga stretches and named them after the birds or animals or fish that inspired these stretches. Most of the forward bending Asana are positive pressure Asana as they put positive pressure on the stomach by crunching it e.g. Pashchimatanasana, Yogamudra (Yoga symbol position), Hastapadasana (hand and feet posture), Pavanmuktasana (wind free pose) and so on.

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

There are 8 primary Pranayama particularly, 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).

Attributes of Yoga.

Let’s take an appearance at a few of the chief characteristics of Yoga.

1) Yoga is not an exercise.

To understand the principle of Yoga one should bear in mind that the positions in Yoga are not exercises however bodily stretches and maintenance of stretches. You may explain Yoga in regards to Yogic stretches or Yogic practices. Getting a body position by extending the muscles and after that keeping this position as long as one’s body allows, that is what Yogic stretches are. Yoga requires very smooth and controlled movements and a slow steady pace. To achieve this one requires to have overall concentration of mind while doing Yoga. The motions in Yoga are smooth, sluggish and controlled. Comparison with others is significantly dissuaded. Doing something beyond one’s capacity simply out of competitors typically leads to hurting one’s body and hence is considerably dissuaded. Breathing in Yoga remains consistent unlike lots of aerobic exercises.

2) Longer upkeep and fewer repetitions (according to the body’s capability).

Benefits of Yoga are improved with the upkeep of a body stretch. One can not require oneself into maintaining the stretch longer than the body can bear. After doing Yoga one ought to only feel pleasant and fresh and nothing else.

3) Trust your body. Apply minimum efforts:.

With the practice of Yoga, you likewise discover to trust your body’s capacity to progress in terms of flexibility without conscious efforts. As long as the aim is in mind and the body is extended just to its present capability, the flexibility develops on its own.

4) Focused stretching:.
The ability to stretch or pressure one muscle group while relaxing the rest of the body is called focused extending. For example if a specific Asana is based upon extending the stomach as the main muscle group (the critical muscles), then the rest of the body is unwinded while the stomach is extended or pressed. One needs 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 worries and regrets, impatience and stress and anxieties.

5) Breathing:.
Monitoring your breathing is an integral part of Yoga. Common mistakes such as holding of breath or breathing intentionally occur during Yoga.

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Benefits of Yoga.

Maintenance of body stretches makes the body flexible, lean, flexible and stable. Unwinding positions in Yoga teach you to relax your muscles and let the gravity work on your body. Here is an in-depth look at some of the major benefits of Yoga.

1. Stress relief.

Yoga provides lots of strategies to cope up with the tension and stress and anxiety. Yoga teaches really efficient breathing and relaxing techniques to accomplish this.
2. Feeling energized and revitalized.

Sufficient breathing plays a fantastic role in invigorating and refreshing body and mind. Breathing strategies in Yoga supply plentiful supply of oxygen to the lungs, clean nasal passages and sinuses and thus help feel revitalized. A body that has actually become lean and flexible with stretches and upkeep of the stretches gets cleansed by breathing methods and becomes stimulated. Various Yoga stretches induce a balanced secretion of hormonal agents, which subsequently renews the entire body and one feels revitalized and energized as an outcome.

3. Flexibility of mind and body.

Apart from the relaxing result, yoga also consists of many body stretches which when kept for a few minutes provide a wonderful flexibility to our muscles. In lots of chronic disorders of the spinal column, Yoga has actually helped numerous people to decrease the frequency and strength of the disorder such as spondylitis, arthritis etc. Maintenance of body stretches makes the body flexible, lean, versatile and stable.

4. Remedy for chronic conditions.

Yoga is particularly excellent for having control over breath and spine. Numerous Yoga stretches make the spinal column strong and versatile. Time and once again Yoga has actually shown to be a true blessing for all kinds of conditions of the back.

5. Focus of mind.

Practice of Yoga helps in getting better focus of mind. Meditation, belonging to Yoga, teaches you how to focus much better and attain more from any activity. Dharana, which indicates narrowed concentrate on a subject by restricting Chitta (mind) is among the 8 limbs of Ashtangayoga. It teaches you to get rid of 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. Advantages at not-so-perfect level.

Even if one can not attain excellence in an Asana, the advantages of an Asana are still offered at a not-so-perfect level such as calmer mind, much better versatility, better high blood pressure, lower pulse rate and better endocrine function. Whatever state of Asana one is in, if one keeps the pose easily, body gets the required massage and stretch. There is a much better secretion of endocrine glands as an outcome of the constant and enough stretch. The brain cells get the required signals and mind becomes calmer. Breath is more controlled and as an outcome feels refreshed. All of this takes place regardless of the level of perfection. It’s the steadiness and level of convenience that’s more crucial than perfection.

Origin and approach of Yoga:.

Ashtangayoga.

Amongst the numerous advocates of Yoga, Patanjali (2nd century B.C) is the most well known and most 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 specialists and practitioners and is understood as among 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, superb Yoga since it includes practices that lead to spiritual freedom (Moksha). Rajayoga is a part of Sankhya philosophy and is understood to awaken Kundalini (Complete opening of Chakra when reached in transcendental state of meditation) and results into total spiritual enlightenment if practiced routinely.

In reality, every school of philosophy culminates into Rajayoga since the objective of every school is the exact same as Rajayoga i.e. to obtain long lasting peace and happiness.

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

Benefits of Yoga.
Over the past several years, yoga has experienced a rise in appeal in the western world among physician and celebrities alike. While numerous associate yoga with new age mysticism or the latest fad at the health club, yoga is really an ancient practice that connects the mind, body, and spirit through body poses, regulated 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.
High blood pressure. A constant yoga practice decreases blood pressure through much better flow and oxygenation of the body. These two exercises can help lower high blood pressure.
Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with less beats. Regularly practicing yoga provides a lower pulse rate.
Flow. Yoga enhances blood flow. 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 indicates that the lungs are working more effectively. Yoga reduces the breathing rate through a mix of regulated breathing workouts and much better fitness.

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

Organs. Yoga practice massages internal organs, therefore improving the ability of the body to avoid disease. In addition, an experienced yoga specialist ends up being better attuned to her body to understand in the beginning indication if something isn’t functioning properly, thereby enabling quicker response to avoid illness.

Intestinal. Intestinal functions have actually been shown to improve in both males and females who practice yoga.
Resistance. Yoga practice has frequently been associated with a stronger body immune system. Read this post for more on the immune system and yoga, including some presents that particularly deal with locations of resistance.

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

Metabolic process. Having a balanced metabolism results in maintaining a healthy weight and managing hunger. Constant yoga practice assists discover balance and creates a more efficient metabolic process.

Health Benefits Without: Just as many health advantages occur within the body, there are lots of advantages that can in fact be experienced from without the body. From better sleep to more energy and strength, this list supplies numerous advantages found on the outside of the body.

Aging. Yoga promotes the cleansing process within the body. Cleansing has been revealed to delay aging, amongst lots of other health benefits.
Posture. The very nature of yoga teaches the specialist how to hold and manage one’s body in a more healthy position. Through consistent practice, your posture will enhance so that you look more positive and healthy.

Strength. One of the facilities of yoga is that you are using the weight of your own body for general strength. Learn more about how yoga works as an outstanding technique of strength training in this article.

Energy. Regular yoga practice offers constant energy. In reality, most yogis state that when you perform your yoga properly, you will feel energized after your yoga session instead of exhausted.

Weight. The benefits of a better metabolic process along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to decrease the quantity of cellulite that can build around muscles.

Sleep. Due to the fact that of the lots of advantages to both mind and body that a yoga regimen can offer, lots of find that their sleep is better. Check out here for more on sleep and yoga, in addition to some positions for helping cause sleep.

Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will discover 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 hired to make small, subtle movements to enhance your alignment. Over time, this will increase your level of comfort in your own body. This can result in improved posture and greater self-esteem.

Core strength. With a strong body core, you receive much better posture and general body strength. A strong core helps heal and reduce injuries. This is why a great deal of athletes do yoga as cross training (boxers, MMA fighters, etc). Read how this swimmer uses yoga to enhance her core and enhance her swimming.

Sexuality. Yoga can improve your sexuality through much 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 numerous emotional benefits to be gained from a consistent yoga practice. Discover how yoga can help improve psychological health with this list.

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