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    Ashtanga Yoga
    Ashtanga Yoga
    Ashtanga Yoga
    Ebook86 pages37 minutes

    Ashtanga Yoga

    By Jani Jaatinen

    5/5

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    About this ebook

    This book works well as a handbook for those, who already do Mysore-practice as well for those, who want to start to practice the Mysore-style. If you haven ́t done Ashtanga-yoga before, we recommend you to start the practice with qualified yoga instructor. Build your practice slowly and practice on regular basis. Focus on bandhas, dristis and ujjayi breathing. Try to maintain mula- and uddiyana bandha active during the whole practice. Work economically in the poses ie. do not overwork (or underwork).

    Because some of the poses might be quite challenging (like kurmasana, bhujapidasana and Garbha Pindasana), proceed slowly without forcing yourself! Try to stay in every pose at least 5 breaths. Practicing relatively slow pace helps to you develop more strength and flexibility. Be fixed and regular in your practice. If it is possible, practice same time every day. Rest one day (unless you know how to do restorative practice properly). Keep your breath regular and stable. Try to avoid the pain. Practice relaxed way, so that movement is connected with the breath. Let your breath lead the Vinyasa. Proper yoga-practice has three parts: theory, practice itself and the goal. So try to practice consciously. Practice without attachment to the results and balanced way.

    LanguageEnglish
    PublisherJani Jaatinen
    Release dateJul 7, 2013
    ISBN9781301749713
    Ashtanga Yoga
    Author

    Jani Jaatinen

    Since year 2000, Gokulacandra (Jani Jaatinen) started exploring yoga with Janne Kontala, a friend of his as well as lifelong teacher. He has been practicing both Hatha and Ashtanga yoga everyday for over 19 years and he has integrated those spiritual practices as big part of his life.In September 2012, Mahayogi has moved to Kota Kinabalu, Malaysia with his wife Jaci, running their own yoga shala - Gokul Yoga. Known for sharing his love and knowledge of yoga in a clear, dynamic and generous manner, he receives invitations and returns regularly to teach and conduct workshops and retreats in Croatia, France, Estonia, India, Australia, Bali, Malaysia, Singapore, China and Indonesia.

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      Book preview

      Ashtanga Yoga - Jani Jaatinen

      ASHTANGA 1

      Jani Jaatinen

      Published by Jani Jaatinen at Smashwords

      Copyright 2013 Jani Jaatinen

      Preface

      This book works well as a handbook for those, who already do Mysore-practice as well for those, who want to start to practice the Mysore-style. If you haven´t done Ashtanga-yoga before, we recommend you to start the practice with qualified yoga instructor. Build your practice slowly and practice on regular basis. Focus on bandhas, dristis and ujjayi breathing. Try to maintain mula- and uddiyana bandha active during the whole practice. Work economically in the poses ie. do not overwork (or underwork).

      Because some of the poses might be quite challenging (like kurmasana, bhujapidasana and Garbha Pindasana), proceed slowly without forcing yourself! Try to stay in every pose at least 5 breaths. Practicing relatively slow pace helps to you develop more strength and flexibility. Be fixed and regular in your practice. If it is possible, practice same time every day. Rest one day (unless you know how to do restorative practice properly). Keep your breath regular and stable. Try to avoid the pain. Practice relaxed way, so that movement is connected with the breath. Let your breath lead the Vinyasa. Proper yoga-practice has three parts: theory, practice itself and the goal. So try to practice consciously. Practice without attachment to the results and balanced way.

      Ashtanga opening mantram:

      Vande Gurunam Caranaravinde

      sandarsita svatma sukhava bodhe

      nih sreyase jangalikayamane

      samsara halahala mohasantyai

      abahu purusakaram

      sankhacakrasi dharinam

      Sahasra sirasam svetam

      pranamami patanjalim

      Translation:

      OM. I bow to the lotus feet of the Gurus;

      The awakening happiness of one's own Self revealed;

      Beyond better, acting like the jungle physician;

      Pacifying delusion, the poison of Samsara;

      Taking the form of a man to the shoulders;

      Holding a conch, a discus, and a sword;

      One thousand heads white;

      To Patanjali, I salute. OM.

      SURYA NAMASKAR (Sun Salutation) A

      Do sun salutation 3-5 times (each part).

      Samasthiti

      First bring your feet together. Turn tailbone down and lift sternum up. Keep your eyes on level.

      EKAM (namaskarasana)

      Inhale lift arms, rotate upper arm out and press littlefingers together. Look at your thumbs.

      DWE (uttanasana)

      Exhale fold forward. Pull lower abdomen in and lift sternum. Bring hands next to your feet and rotate biceps out. Relax neck

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