Yoga Classes I Introduction to Hatha Yoga I
Yoga Nidra – The Art of Relaxation I Introduction to Power Yoga

Introduction to Hatha Yoga

The origins of Yoga are shrouded in the mists of time. It is the oldest system of personal development in the world, encompassing body, mind and spirit.

Yoga is regarded as the divine science of life, revealed to enlightened sages of India through meditation and the study of nature. Yogic innovators such as Guru Goraknath and Rishi Matsyendranath integrated the philosophy of the Upanishads with the practices of the Tantras to create the system that we now call Yoga.

	Yoga is that state of absolute peace where there is neither imagination nor thought.
	Yoga is control of the mind and body.
	Yoga is health, spiritual wealth and happiness.
	Yoga is freedom from sorrow, pain, misery, old age and reincarnation.
	Yoga is a step by step system to re-unite the individual human spirit with the universal supreme consciousness.
	Yoga bestows divine powers and final liberation through super-intuitional knowledge.

Although there are many forms of Yoga they all ultimately aim to alleviate man’s suffering and bring about a state of meditation, so that the spiritual aspects in man can spontaneously reveal themselves.

The object of all Yogas is to weaken the five afflictions which are ignorance, egoism, likes, dislikes and the strong aversion or fear of death. Most of us are so bound up in the causes of our own unhappiness that we can not recognise them.

The teachings of Hatha Yoga are found throughout the Vedas, the holy texts of India. Hatha Yoga is unique from other forms of Yoga in that it is a discipline whose aim is to ensure perfect health using physical and mental purification techniques, leading to spiritual evolution through the control of the body and concentration of the mind. These purification techniques prepare the student for meditation and higher states of consciousness.

According to ancient Sanskrit texts Hatha Yoga translates as ‘union of the sun and moon’, representing the mind and body, the left and right nostril, and the Ida and Pingala energy channels within the body. In most people these forces remain completely out of balance causing sickness or inefficiency. With the regular practice of Hatha Yoga techniques, mastery and complete control of these forces may be attained bringing them into balance leading to perfect health and inner peace.

Classically, Hatha Yoga only encompasses the shatkarmas. It does not specifically mean asana, yoga nidra, pranayama, bandha and mudra. The shatkarmas are six internal purification techniques, designed to eliminate all toxins and impurities from the mind and body. Without cleansing of the system you will not gain maximum benefits from your practices. Without first eliminating toxins and impurities from the body you will not be ready for higher practices of Yoga. Hatha Yoga is unique in that it is the only branch of Yoga that has these six purification techniques.

However, contemporary Hatha Yoga is divided into the following inseparable factors ;

These factors are so closely connected that practising one without the other loses its value, because to live harmoniously the mind, body and spirit must develop in a balanced way.

The techniques of Hatha Yoga exercise every part of the body, stretching and toning the muscles and joints, the spine and the entire skeletal system, working, not only on the body’s frame, but also on the internal organs, glands and nerves, restoring all systems to radiant health. Regular practice of these techniques will combat elements such as laziness, ignorance, inertia and over-excitement as well as increasing will power. They ensure agility, endurance and stamina, great vitality and defence against illness, eliminating tiredness and calming the nerves so that deep sleep becomes truly restful.

By releasing physical and mental tension vast resources of energy are liberated, revitalising the body, leaving you calm and refreshed. Only then is it possible to sit quietly and develop the power of concentration, undisturbed from external influences. This allows the mind to turn inwards with meditation. Dormant areas of the brain can then be awakened leading to super-consciousness, illumination and enlightenment.

Yoga is a universal philosophy and not a religion. Yoga is the science of human evolution, bringing hope and self-confidence to all those who are disappointed with their materialistic life, or are inextricably bound up in all sorts of problems. Yoga teaches us to live reasonably and avoid uselessly squandering our energy. Yoga trains us to exercise self-control and preserve a positive attitude towards life.

Elementary Hatha Yoga 1 hour class

This course introduces the student to the techniques of Hatha Yoga as taught by Swami Sivananda of Rishikesh and Swami Satyananda Saraswati of the Bihar School of Yoga, India.

To live harmoniously the body, mind and spirit must develop in a balanced way. By releasing physical and mental tension vast resources of energy are liberated, revitalizing the mind and body, leaving you calm and refreshed. This involves simple physical stretches, relaxation and breathing exercises, and an introduction to meditation.

If performed regularly with patience, determination and gentleness these techniques will improve control of the mind and body, bringing mental and physical health, inner peace and happiness. Practice this course for at least one year before advancing. You do not need any special equipment. Bring a water bottle and a towel, and wear either loose fitting clothing or Spandex. Do not attempe these exercises without proper guidance from a qualified Yoga instructor.

Caution; A real danger in Yoga is that students try to overdo it and get hurt in the process. The exercises are quite demanding and have to be done in series, one flowing into the next. It should be learned at the expert guidance of an instructor. Some poses are quite strenuous and may not be suitable for all. Be aware of your physical limitations in performing these exercises. Ease into Yoga gradually and never stretch to the point of pain.

Since Yoga involves a lot of twisting and weight bearing moves, you should be especially cautious if you have a history of neck, shoulder, back or knee injuries. Let the instructor know you are a beginner and probably not as flexible as longtime students. Most Yoga poses can be altered to accommodate beginners.

This class has been modified to make it more adaptable to a wide range audience. If you progress gradually, Yoga can actually help you avoid injury. Do not eat for 4 hours before practising. Empty the bowels and bladder before commencing. Do not do inverted asanas if you are menstruating, pregnant or have toxic blood. It is recommended that you practice Yoga for at least three days a week. Swimming, jogging and cycling are also recommended. One day a week take a rest from physical exercise and treat yourself to a soothing massage and sauna.

RELAXATION. 5 minutes
Lay down in Corpse pose – Shavasana. Relax your body, relax your mind. Bring your self into the present moment by focusing on your nostrils and deep breathing through your nose for 5 minutes

Chant aloud - Om om om

Chanting Om is a very powerful meditative technique and has a tremendous influence on the mind. Like the Latin word ‘Omne’, the Sanskrit word ‘Aum’ means ‘all’ and conveys concepts of ‘Omniscience’, ‘Omnipresence’ and ‘Omnipotence’. If chanted correctly it is one of the most powerful methods of rapidly relaxing the mind and body. It quickly brings mental peace and helps to prevent and soothe many psychosomatic disorders. Chanting Om arouses and transforms every atom in the physical body, setting up new vibrations and conditions and awakening the spiritual power in the body.

SURYA NAMASKAR – salutations to the sun x 3 (up to 12) or Warm-ups 10 minutes

ASANAS – control of the body with awareness - 45 minutes
Each of the following asanas may be held up to 1 minute.

YOGA NIDRA – relaxation with awareness - 15 minutes

PRANAYAMA – control and regulation of the vital life-force using the breath - 15 minutes

DHARANA – inner peace through awareness, concentration and control of the mind - 15 minutes +
Meditation Pose warm-ups: ankles, knees, hips & butterfly - 5 mins.
Sit in Easy Meditation Pose – Sukhasana or any comfortable meditative pose.

Chant aloud - Om shanti shanti shanti