Satya Live Yoga goes 'LIVE!' Seriously, who doesn't enjoy having loads of energy, radiating wellness, shining from the inside, thinking clearly and feeling nurtured and healthful?! As you know, yoga will provide these awesome benefits, so, to support you in your well-being, we have a gift for you.... FREE live online YOGA CLASSES! Every Tuesday […]
This spring we celebrate Yoga for everyone and Yoga everywhere! We invite you to join us and STRIKE A POSE... Take it to the streets, the park, the patios – wherever inspires you. Take a quick snapshot in your favourite pose. Post your photo to our facebook page by 30th Nov for your chance to win!!! […]
Validation. A simple way to feel great...go and validate! Check out this fun video - For today, tell someone how great they are!
Today tonight interviewed me to capture just how important it is to have moderation. In the broadcast they unfortunately missed the most important part....Yoga healed me. Read on to know the whole story and how yoga was a big part of the recovery process. 7 years ago I thought I was as healthy as ever. […]
Kapalbhati Sit in a comfortable seated position with the spine neck and head in alignment. Have the eyes lightly closed. Exhale through both nostrils with a forceful contraction of the abdominal muscles. Let the following inhalation take place passively by allowing the abdominal muscles to relax. Have the inhalation as a spontaneous recoil, involving no […]
As those of us who live in the Southern Hemisphere of our planet embrace the return of the light and sunshine of Spring, our sisters and brothers in the Northern Hemisphere are embodying the exact opposite experience as they prepare for the Autumn winds. The beautiful reflection of the opposite experiences embodied within the whole […]
Check out this short funny film, good for a laugh...
"Spring Cleaning" for Our Body! The body has its own systems that work to eliminate waste products and toxic substances. This is the Natural Detoxification Process. Three of these systems are the: 1. Circulatory system Pumps blood throughout the body, delivering oxygen to and carrying waste products away from the cells of the body. 2. […]
Kitchari, kitcharee, kicharee however you spell it is the most basic nourishing meal from the Indian sub-continent. It’s a mushy mix of rice and beans. Turmeric turns it yellow and enables g.i. tract reparation and optimization. Other spices are added to warm the gut, digest ama, and work their adaptogenic magic. All in all, kitchari […]
Jala neti is a process of cleansing the nasal passages with salt water. This encourages easy breathing so that air can enter the lungs unimpeded by mucus or built up dirt. A lota (small pot with a long spout) is used to pour water into the nose. It is generally made of brass, though any […]
Trataka - Steady gazing Trataka is a wonderful meditation and cleansing technique to help still, center and purify the mind. To put it briefly, trataka it is the Sanskrit word that signifies "steady gazing." In this practice the gaze is fixed on an object for some time and then that object is visualized clearly with […]
Yoga offers tremendous health and wellness benefits for everyone. It is becoming increasingly popular among athletes and sports enthusiasts. Here are 5 key reasons why Yoga can be beneficial for those involved in sports and athletic training programs. 1) Yoga enhances recovery - most vigorous sport activities generate lactic acid in muscle tissue. If lactic acid […]
Our favorite quote: 'Remember, this is not a competition...'Although you two seem to be the best in the class.' Hope it brings a smile to your dial xx
Proper, purposeful relaxation offers the greatest amount of renewed strength in the shortest length of time. After extended exertion or stress, perfect rest in the form of relaxation is the principle which revitalizes the nerve centers, collects the scattered forces of energy and invigorates the body. The three relaxation poses of Yoga for complete relaxation […]
Marjarasana, also know as the cat-stretch pose is a simple yet powerful yoga asana for many back ailments. The pose does many things, among them establishes ideal spinal alignment strengthens and stretches back muscles develops coordination of spinal movement. Stabilizes the sacrum to release lower back pain Supports back by engaging abs Loosens spine Stretches hips A […]
Vocal Toning can be one of the most VALUABLE tools for the birthing mum. The voice is one of the key areas of expression: expression of joy, pain, sorrow, anger and the list goes on. Most women in labor naturally use their voices. Vocal toning allows you to capture the power and usefulness of your […]
Home yoga practice - I'm so excited to be sharing this with you. 21 Days of Yoga has been a project I have given love, tears and over 500 hours to. And now it's ready! I developed this course because many students have expressed how challenging it can be to practice yoga regularly. They love […]
Polenta is a wonderful dish that goes with breakfast, lunch and dinner and it can be served hot or cold, soft or hard making it one the most versatile foods. Since polenta is gluten free it can easily replace wheat based meals. Serves 4 Time - 2 hours (1 hour 30 mins prep, 30 mins […]
In the yoga tradition, the lotus is rich with metaphor that inspires us to embrace all parts of ourselves - the beautiful flower that is above the surface as well as our roots and origins in the "mud". Your "flowers" are the parts of yourself that you find most appealing, it's "your good side" and your […]
We hear this word often in yoga world, and in the non-yoga world for that matter. Connection. But what does it really mean? Does it mean to hop on facebook and post something on someone’s wall? To find the answer to this questions I got on my yoga mat to be in complete inquiry. As […]
When is the last time you laughed until you cried? Who was it with? What was it about? Is laughter a part of your daily beauty routine? How about smiling? Frowning? Scowling? CHALLENGE: Live today like the happiest person in the world. Smile too much. Laugh too easily. Hand out compliments when you don’t feel […]
In the Southern Hemisphere it's getting cold in the mornings, and it's dark when we wake up for work. We are less and less inclined to make a real breakfast in the morning, but we need it more than ever. Rolled Oats are my favorite hot breakfast. They are also the easiest, and the fastest. […]
Where to practice? [hr] You don't need to have a sacred space to have a sacred practice. You can experience that connection to your body breath and mind anywhere. be creative, innovative and get on your mat no matter what! Namaste,
Unplugging and taking a Media Break In this modern age, we seldom question the pervasive presence of the media. Television, radio, newspapers, magazines, telephones, and websites are part of most people's everyday experiences. They enable us to stay informed while sometimes taking us on amazing journeys. But the content and experiences that these outlets offer […]
SWAN is an acronym for Strength, Weakness, Ambition and Need. The SWAN meditation technique involves observing and witnessing one's own strengths, weaknesses, ambitions and needs in an objective way and going to their source. It gives us the opportunity to look closely at ourselves, in a mirror as it were, and see things for what […]
Yoga nidra is by far my favourite yoga practice. I am so passionate about it because it has honestly transformed my life. I whole heartedly believe everyone can benefit from the practice of Yoga Nidra. Those who practice are often amazed at the results. This post explains how the practice works and each of the […]
The Yoga tradition offers us a very powerful practice for connecting with our most heartfelt desires. It’s called sankalpa, a Sanskrit word that means “resolution or resolve”. The practice of sankalpa is the practice of intention setting.The sankalpa has the potential to release tremendous power by clearly defining and focusing on a chosen goal. Its […]
When we chant Aum we are connecting to that universal energy that resonates through all of us. How? you may wonder. The sound Aum, when chanted, vibrates at the frequency of 432 Hz, which is the same vibrational frequency found throughout everything in nature, and within ourselves. This mantra is known to be the basic […]
The purpose of asana is as varied as the individuals who practice them. Some people wish to improve their health, increase their flexibility and strength etc. Others are looking for a way to obtain greater peace, relaxation and harmony in their lives. Some practice to increase their awareness, focus and concentration. Still others use it […]
Our journey through life involves a series of changes - some major and many minor. Being able to adapt and respond effectively in a constantly changing world has become a necessary skill. And one that we can enhance and develop when we understand what goes on at a personal level when we are faced with […]
Many of us cringe at the sound of these two words… ‘letting go’. Yet letting go is actually an empowering choice to simply walk in a direction that brings YOU closer to greater personal happiness. Sometimes we are so attached to the drama, the fight, the familiar, that we don’t want to let go. To […]
When the going gets tough, the tough may get going, but most of us sidestep unease by distracting ourselves with numbness, work, or substances that temporarily relieve the pain. For years I used food to escape from reality, if it wasn't extra food, it was shopping, work or partying....anything to avoid what is, weave the […]
Why 108? In yoga the number 108 is considered as a sacred and auspicious number. This always puzzled me, after some research I found many reasons why 108 is significant..... 1, 0, and 8: Some say that 1 stands for God or higher Truth, 0 stands for emptiness or completeness in spiritual practice, and 8 […]
Maha Bandha - The Great Lock Sit in a comfortable seated position with the spine, neck and head aligned. Place the palms of the hands on the knees. Inhale and exhale fully. Retain the breath out and successively perform jalandhara, uddiyana and moola bandhas. Hold the bandhas and the breath out for as long as […]
Moola Bandha Sit in a comfortable seated position with the spine, neck and head aligned. Focus on the perineal/vaginal region. Contract the region by pulling up on the muscles of the pelvic floor and relaxing them. Continue to briefly contract and relax this region as rhythmically and evenly as possible. [tabs style="default"] [/tabs]
Uddiyana Bandha Stand with the feet shoulder width apart. Inhale deeply. Bend forward from the waist and exhale fully out the mouth. Position the spine horizontal to the floor, bend the knees slightly and rest the hands on the thighs to support the weight of the upper body. Take a false inhalation, keeping the glottis […]
Jalandhara Bandha Sit in a comfortable seated position with the spine, neck and head aligned. Place the palms of the hands on the knees. Take a slow and deep inhalation and retain the breath. Lower the chin to the chest and draw the chin in a little, so the back of the neck stays long. […]
Shambhavi Mudra Close the eyes and relax all the muscles of the face. Slowly open the eyes and look forward at a steady point. Keep the head still and direct the gaze upwards and inward. Focus both eyes at eyebrow centre. Hold for as long as comfortable and release at the slightest sensation of strain. […]
Khechari mudra Sit in a comfortable position. Close the eyes and relax the body. Fold the tongue back and up, so that the lower surface lies in contact with the upper palate. Stretch the tip of the tongue backward as far as comfortable. Practice Psychic breathing (Ujjayi pranayama). Hold this mudra for up to 5 […]
Nasikagra drishti Close the eyes and relax all the muscles of the face. Slowly open the eyes and look forward at a steady point. Keep the head still and direct the gaze to the nose tip. Hold for as long as comfortable and release at the slightest sensation of strain. Close and relax the eyes. […]
Nasagra Mudra Place the right index finger and middle finger on the eyebrow centre. Position the thumb above the right nostril and the ring finger above the left nostril. Have the little finger comfortably folded. Rest the left hand on the left thigh, alternatively use it to support the right elbow. [tabs style="default"] [/tabs]
Hridaya Mudra Curl the index fingers to the base of the thumbs. Join the tips of the middle and ring finger to the tip of the thumb. Straighten the little finger in a relaxed way. Place the hands on the knees with the palms turned up. Breathing Natural breath. Awareness Breath in the chest. Heart […]
What we focus on gets BIGGER! Vision boards are the ultimate in manifestation. They serve as a tool to keep you inspired, keep you on track, and keep you motivated. You know all of the Law Of Attraction stuff? Well, creating a vision board and sticking it in your line of sight, is an awesome […]
Regardless of what you celebrate... Whether it's Christmas, Hanukkah, Kwanza or any other holiday, I hope this season is full of joy and love. Be safe, be happy, and I'll see you in the New Year - if not before! Big love to you all! Namaste,
Remember to breathe. With the festive season just around the corner it's natural for tension to rise. Family, parties, Christmas, work break-ups....so much life going on! I notice as things speed up and pressure rises I hold my breath. This is often coupled with scrunching my shoulders and rushing my meals. It's no wonder digestion […]
Aum Chanting The mantra AUM is a universal mantra. Rather than having a specific meaning, the mantra AUM is a vibration. This vibration is the reflection of the absolute reality, without beginning or end and embracing everything that exists When broken into it’s 3 letters, A-U-M embodies the divine energy (Shakti), together with it’s 3 […]
Ajapa Japa This practice combines awareness of the breath, psychic passages for the breath and psychic sound (mantra So Hum). When these three components are practiced together, the awareness, breath and mantra become one. The whole body is recharged, psychic toxins are eliminated and blocks in the nadis (energy pathways) are removed. [tabs style="default"] [/tabs]
Ubud, Bali Yoga Retreat Anand Ashram Mon 26th May - Saturday 31st May 2014 6 days/5 nights Bali Retreat Flyer 2014 included in the retreat: • 5 nights accommodation at the tranquil and spiritual, Anand Krishna Ashram, Ubud • 5 days of yoga (including daily sunrise asnana, pranayama, meditation, fire cermeony, and yoga nidra) • […]
108 Sun Salutations Yoga Retreat - Hummingbird Eco Retreat 29th Nov - 6.30am-9.00am $50 (breakfast and gift included) Recharge, energize and vitalize in this powerful yoga retreat! Practice 108 (or as many as you'd like) rounds of Surya Namaskara, also known as sun salutations, to connect with the sun’s divine qualities of power, dynamism […]
With the glory of summer in full swing it's no wonder people are increasingly feeling the need to salute to the sun. We are running summer yoga classes twice daily out in the beautiful fresh air at Mornington Park, with the classes incorporating gentle flowing movements and steady postures from a combination of traditions, including […]
Kaya sthairyam - Body Stillness In meditation the emphasis is on the importance of being able to sit in one position without movement and without distraction of the physical body. This meditation practice seems to contradict this basic rule. During the technique one tries to be aware of the body to the exclusion of all […]
Swami Sivananda, a medical doctor and Ayurvedic physician, left his successful practice in Malaysia in search of his spiritual calling and a teacher. Settling in the sacred valley of Rishikesh, he found his guru, Swami Vishwananda Saraswati, and was initiated into the Dashnami Sannyasa tradition when he was 37 years old. Wanting to make yogic […]
There are over a hundred different types of Yoga. Neither is better or worse, right or wrong; they are but a tool, a tool to go within, to know within, the Truth within. Here at Satya Live Yoga we teach an integral style of yoga which can be practised by anyone, regardless of age, ability […]
You may wonder...what is yoga? The word "Yoga" comes from the Sanskrit word "yuj" which means "to unite or integrate." Traditionally, yoga is a method of practice that aims to unite the individual consciousness or soul, with the Universal Consciousness or Spirit. In today’s modern world, many people think of yoga as just physical exercises […]
About Christina…With the desire to be the best person she could be, Christina began practicing yoga from a young age. Being quite focused on body image and appearance Christina was drawn to a physical asana practice and lived by the motto, ‘no pain, no gain.’ Through her early teens Christina battled with an eating disorder […]
Prayer Pose Pranamasana Join the palms together above the head. Bend the elbows and bring the hands down to rest in front of the sternum. [tabs style="default"] [/tabs]
Raised arms pose Hasta Utthanasana Align the spine and neck. Keep the arms and back straight, engage the core muscles, rotate from the hips and raise the head and torso upright. Stretch all the way up then arch the arms, head and torso back. [tabs style="default"] [/tabs]
Hand to foot pose Padahastanana Bring the right foot forward, next to the left foot. Straighten both legs. Bring the abdomen in contact with the thighs and draw the head toward the shins. [tabs style="default"] [/tabs]
Equestrian Pose Ashwa Sanchalanasana Step forward with the left foot, bend the knee and position the foot between the hands. Simultaneously lower the right knee to the floor. Keep the left foot between the hands and lunge forward. Press the pelvis down and extend the body up and back as far as is comfortable. Lift […]
Mountain pose Parvatasana Lower the palms to the floor. Keep the right foot still and step the left foot back to beside the right. Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle. Lift the tail bone upwards, lengthen and straighten the arms and spine. Keep […]
Bhastrika Sit in a comfortable seated position with the spine neck and head in alignment. Have the eyes lightly closed. Practice abdominal breathing by drawing the air into the abdomen, using the diaphragm muscles. Accentuate the movement in the abdomen whilst keeping the chest still and relaxed. Once established, begin to breathe quite forcefully in […]
Bhramari Sit in a comfortable seated position with the sine neck and head in alignment. Have the eyes lightly closed. Join the lips together, separate the teeth slightly and relax the muscles of the jaw. Raise the arms out to the sides, bend the elbows and take the hands to the ears. Use the middle […]
Sheetkari Sit in a comfortable seated position with the spine, neck and head in alignment. Extend the tongue outside the mouth, as far as comfortable. Hold the teeth lightly together. Separate the lips to expose the teeth. Inhale slowly and deeply through the teeth. At the end of the inhalation, close the mouth and exhale […]
Sheetali Sit in a comfortable seated position with the spine, neck and head in alignment. Extend the tongue outside the mouth, as far as comfortable. Roll the sides of the tongue up so that it forms a tube. Inhale slowly and deeply through the tongue. At the end of the inhalation, draw the tongue in, […]
Nadi Shodhana Sit in a comfortable seated position with the spine, neck and head in alignment. Adopt Nosetip Position (Nasagra Mudra) with the right hand and place the left hand on the knee in chin or jnana mudra. [tabs style="default"] [/tabs]
For information please call me on 0414385051 Classes are always streamed live and come be practiced via zoom (links here). Depending on restrictions classes may not always be in person, so if you are attending for the first time or in some time, please call, or text to confirm the face to face class is running. […]
Yoga in the Park is an organic style of yoga incorporating gentle flowing movements and steady postures from a combination of traditions. It incorporates elements of Qi Gong and Tai Chi, with a strong focus on the breath. Classes aim to develop and balance all aspects of one’s being – body, mind, emotions and psyche. The postures can […]
Yoga is a wonderful tool for positive ageing. It increases health and wellbeing and has been shown to help alleviate or reduce many health concerns, common in older adults. Our 'Yoga for Seniors' classes aim to - • Improve joint mobility, circulation and flexibility • Effectively treat various forms of arthritis • Help to alleviate problems […]
At Satya Live Yoga, our aim is to provide an easily accessible, affordable and convenient way to pursue Satya (true) Yoga (union). Using the immediacy and reach of the internet we can deliver live, real time yoga classes to you - in the comfort of your own home or wherever you choose to log in. […]
Private classes are ideal for those wanting to explore yoga more deeply, refine their practice, and ask questions. It provides the opportunity for personalised instruction, tailored to suit individual ability and interests, and enables specific needs to be addressed. Sessions can held in the comfort and convenience of your home or office, and can be […]
In this busy world, creating a greater harmony between the demands of work and life is crucial to sustaining productivity, health and wellbeing. Satya’s Deep Relaxation in the Workplace aims to do just that, with a range of benefits for both the organisation and its employees. My classes are tailored to suit your workplace. Session […]
Seventh Chakra | Crown Chakra >>Sanskrit Name: Sahasrara >>Color: white/violet >>Element: space >>Development: early adulthood onwards >>Location: crown of the head (cerebral cortex) >>Balanced Qualities: connection with divine >> Imbalanced Qualities: negativity, separation, duality >>Main Right: to know, to Learn >>Body Location Where Physical Issues May Occur: brain >>Postures that Balance Chakra: Balancing poses that bring […]
Sixth Chakra | Third Eye Chakra >>Sanskrit Name: Ajna >>Color: indigo >>Element: light >>Development: adolescence >> Location: Third Eye (space between eyebrows) >>Balanced Qualities: intention and intuition >>Imbalanced Qualities: lack of direction >>Main Right: to see >>Body Location Where Physical Issues May Occur: eyes and ears. >>Postures that Balance Chakra: Child's Pose - Shashankasana and palming […]
Fifth Chakra | Throat Chakra >>Sanskrit Name: Vishuddhi >>Color: blue >>Element: sound >>Development: 7 – 12 years >>Location: throat >>Balanced Qualities: open communication >>Imbalanced Qualities: withdrawn >>Main Right: to express oneself >>Body Location Where Physical Issues May Occur: throat, lungs, sinuses >>Postures that Balance Chakra: Roaring Lion - Simhagarjanasana, neck stretches and shoulder openers like Shoulderstand […]
The Fourth Chakra | Heart Chakra >>Sanskrit Name: Anahata >>Color: green >>Element: air >>Development: 4 – 7 years >>Location: heart center >>Balanced Qualities: love for oneself >> Imbalanced Qualities: depression, seclusion >>Main Right: to love and be loved >>Body Location Where Physical Issues May Occur: circulatory system, heartChakras are major junctions of energy within the body. >>Postures […]
The Third Chakra | Solar Plexus Chakra >>Sanskrit Name: Manipura >> Color: yellow >>Element: fire >>Development: 18 months – 4 years >>Location: Solar Plexus >>Balanced Qualities: confidence >> Imbalanced Qualities: low self esteem, lack of vision >>Main Right: to be Body Location Where Physical Issues May Occur: intestines, stomach >>Postures that Balance Chakra: Heat building poses like […]
The Second Chakra | Sacral Chakra >>Sanskrit Name: Swadhishthana >> Color: orange >>Element: water >>Development: 6 months – 2 years >>Location: lower abdomen, below the navel >>Balanced Qualities: sensuality, sexuality >>Imbalanced Qualities: sexual dysfunction, lack of sensation >>Main Right: To Feel >>Body Location Where Physical Issues May Occur: reproductive organs >>Postures that Balance Chakra: Hip opening […]
The First Chakra |Root Chakra >>Sanskrit: Mooladhara >>Color: red >>Element: earth >>Development: from womb to 12 months of age. >>Location: base of the spine >>Balanced Qualities: groundedness, stability >>Imbalanced Qualities: unsettled feelings and tendencies >>Main Right: to have and to be present >> Body Location Where Physical Issues May Occur: legs and feet >> Postures that Balance […]
Bhairava Mudra Place the back of the right hand on the palm of the left hand. With both palms facing up, rest the hands in the lap. Breathing Natural breath. Awareness State of mind. Breath in the abdomen. Benefits Helps to ground and cultivates stability. Bring about a sense of harmony within. Side note Bhairava […]
Yoni Mudra Bring the backs of the hands together, with the fingers pointing toward the body. Interlace the little, ring and middle fingers together. Join the pads of both index fingers together and the pads of both thumbs. Point the index fingers away from the body and thumbs towards the body to form a diamond […]
Chin Mudra Join the tips of the thumb and the index finger together, or curl the index finger to the base of the thumb. Straighten the other three fingers in a relaxed way. Place the hands on the knees with the palms turned up. [tabs style="default"] [/tabs]
Jnana Mudra Join the tips of the thumb and the index finger together, or curl the index finger to touch the inside root of the thumbs. Straighten the other three fingers in a relaxed way. Place the hands on the knees with the palms turned down. [tabs style="default"] [/tabs]
Matsyasana Begin sitting in Lotus (Padmasana). Support the body with the arms and elbows and carefully bend the body backward. Lift the chest and lower the crown of the head to the floor. Rest the elbows on the floor and hold the big toes with the hands. Make any adjustments required to maximise the arch […]
Greeva Sanchalana Sit in the Seated Base Position (Prarambhik Sthiti) or another comfortable sitting position. Relax the hands and have the eyes lightly closed. Stage 1 Lower the chin towards the chest. Hold for a moment then raise the head, lifting the chin towards the ceiling. Practice 5-10 times. Inhale on upward movement. Exhale on […]
Skandha Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Stage 1 Place the fingers of right hand on the right shoulder Keep the left hand on left knee, spine upright. Rotate the right elbow in as large a circle as possible. Practice 5-10 times clockwise, then 5-10 times anti-clockwise. Gently lower the right arm. […]
Kehuni Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Stretch the right arm in front of the body, shoulder height. Have the right hand comfortable either a loose fist or open and relaxed. Support the right upper arm with the left hand. Bend the right arm at the elbow and rotate the lower arm […]
Kehuni Naman Sit in the Seated Base Position (Prarambhik Sthiti). Stage 1 Extend the arms in front of the body, shoulder height. Open the hands and have the palms facing up. Bend the arms at the elbows bringing the fingers to the shoulders. Hold for a moment, then straighten the arms again. Practice 5-10 times. […]
Manibhanda Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Stage 1 Extend the right arm in front of the body, shoulder height. Make a loose fist with the right hand, the thumb inside. This is the starting position Mindfully rotate the fist from the wrist, keeping the fist facing downward throughout the rotation. Make […]
Manibandha Naman Sit in the Seated Base Position (Prarambhik Sthiti). Straighten the arms in front of the body, shoulder height. Open the palms of the hands and have the fingers together and straight. As if pressing the palms against a wall, bend the hands backward from the wrists, fingers point upwards. Hold for a moment […]
Mushtika Bandhana Sit in the Seated Base Position (Prarambhik Sthiti). Straighten the arms in front of the body, shoulder height. Open the hands, palms down and stretch the fingers out wide Close the fingers tight to make a fist with the thumbs inside. Mindfully open the hands again and stretch the fingers out wide. Practice […]
Poorna Titali Asana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the knees and bring the feet towards the buttocks. Separate the knees to the sides and join the soles of the feet together. Bring both the heels as close to the perineum, (the general region between the anus and the genital organs) as […]
Shroni Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right leg and position the right foot on the left thigh. Place the right hand on the right knee and the left hand under the right ankle. Using the muscles of the arm, rotate the right hip by making circular movements with the […]
Ardha Titali Asana Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee, lower it to the side and position the right foot on the inside of the left thigh. Place the right hand on the top of the right knee. Rest the left hand comfortably on left thigh. Stage 1 On the […]
Janu Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and place the sole of the foot on the floor in front of the buttocks. Interlock the fingers of the hands under the right thigh. Raise the foot from the floor. and rotate the lower leg in a large circular movement; […]
Janu Naman Sit in the Seated Base Position (Prarambhik Sthiti) Stage 1 Bend the right knee and place the sole of the foot on the floor in front of the buttocks. Interlock the fingers of the hands under the right thigh. Elongate the spine and consciously relax the shoulders down and back. Keeping the hands […]
Janufalak Akarshan Sit in the Seated Base Position (Prarambhik Sthiti). Gently contract the muscle surrounding the right knee, drawing the kneecap back towards the thigh. Hold the contraction for 3-5 seconds, counting mentally. Release and relax the kneecap. Practice 5-10 times. Repeat with the left kneecap. Then practice contracting both kneecaps together. Breathing Inhale when […]
Goolf Ghoornan Sit in the Seated Base Position (Prarambhik Sthiti). Bend the right knee and bring the foot towards the buttock. Turn the knee out to the side and gently place the right foot on the left thigh. Have the ankle far enough over the thigh so it can rotate freely. Support the right ankle […]
Goolf Chakra Sit in the Seated Base Position (Prarambhik Sthiti). Keeping the legs straight, separate the feet so that they are shoulder width apart. Keep the heels on the floor during the whole practice. Without moving the ankles, for a moment, take the awareness into them. Stage 1 Mindfully rotate the right foot clockwise 5-10 […]
Goolf Naman Sit in the Seated Base Position (Prarambhik Sthiti). Without moving the ankles, for a moment, take the awareness into them. Bending from the ankle joints, mindfully move both feet backward and forward. Stretch the feet towards the floor to lengthen the shins, then draw the feet back towards the knees, elongating the calves. […]
Padanguli Naman Sit in the Seated Base Position (Prarambhik Sthiti). Without moving the toes, for a moment, take the awareness into them. Mindfully move the toes of both feet forward and backward, keeping the feet upright, ankles still and relaxed. Hold each position for a few seconds. Repeat 5 -10 times Breathing Inhale the toes […]
