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Aniva Lighthouse, Sakhalin 🌊

WHAT IS ASHTANGA YOGA?

🧘🏻‍♀Ashtanga yoga is a strict sequence of asanas. There are 6 episodes in total. When you master the first level, the teacher will transfer you to the next one.
In other variations of yoga, asanas can change.

THE BENEFITS OF ASHTANGA YOGA

1. Improves strength and flexibility ✨
In ashtanga yoga there are asanas for balance, for holding the body weight on the hands or one leg. Such practices bring the body into tone.

2. Calms the nervous system✨
Thanks to the mindfulness and mindfulness that we practice in the classroom, you disconnect the brain from disturbing thoughts, transfer attention to the body. The stress level is reduced.

3. The pressure is normalized✨
At each lesson, we practice ujaya breathing. This stimulates the cardiovascular system and brings the pressure back to normal.

4. The body is cleansed and rejuvenated✨
The secret is also in breathing, which warms up the blood and makes it circulate quickly through the body, cleansing the body of toxins.

What is Japa meditation about?

The huge variety of meditations prevents us from understanding their difference. It turns out that Japa is a spiritual practice of meditative repetition of mantras using rosaries. The word "japa" means "rosary" on which mantras are recited. It is common in Hinduism and Buddhism and is considered one of the best meditations for beginners, it does not require any special skills and you can practice it at any convenient time. You will only need a rosary.

The purpose of this meditation is to reach the Divine source of the mantra, not relaxation and anti—stress, as most novice yogis believe.
This meditation combines two powerful yoga tools: mantras and meditation. The Vedic tradition states that a mantra is not just a set of sounds, it is a living being, a sound embodiment of the Personality of Godhead, therefore, the most important task of practicing japa meditation is to build relationships with this Person. At our level, it is very difficult to see the divine nature of the mantra, so we are given rules and regulations, following which we can approach pure chanting.

One of the main rules is the number of repetitions. According to Vedic science and the instructions of the yoga sutras, it is calculated according to the following formula: 1 letter = 100 repetitions. For example, the mantra "Om Namah Shivaya" contains 5 letters, so it should be chanted 500 times.

The best time for such meditation is considered to be early
morning. However, there is a nuance — you will most likely want to sleep. Remember, in the movie "Eat, pray, love" the heroine had to get up early for the morning "service" and most often did not do it. It is believed that this is due to the fact that our mind is too "polluted" with unnecessary information. In order to clear it there is a recommendation.👇

In the evening, before going to bed, sit down and breathe, until you are at rest. Remember everything you did today step by step in as much detail as possible. Then release these events. Get it out of your head. Achieve complete emptying of the mind.

When you go to bed, concentrate on breathing and monitor the sensations. Direct your attention alternately to every corner of your body, from the tips of your toes to the top of your head. So you will gradually fall into a healthy and sound sleep, and in the morning you will be awake and ready for japa meditation.

Why should men also pay attention to yoga? 🧘🏻‍♂
Yoga is developed by men. Initially, it was aimed specifically at them.

5 REASONS TO DO YOGA FOR MEN 🧘🏽♂

1. Pain in the back and joints go away.
Working at the computer, intensive training in the gym loads the joints, back and neck. Yoga helps to relieve the whole body, relieving pain.

2. Sports results become more effective and higher.
Asanas develop flexibility, coordination and concentration. Any strength training, backed up by yoga, will bring much more results.

3. Depression and stress pass.
It is asanas and meditations that help to free the body from blocks and clamps, saturate it with oxygen. The energy begins to move freely. And you achieve any goals and heights in business or work.

4. Mental abilities improve.
The spiritual component of yoga is meditation and mantras. Practicing them regularly, you will improve attention, brain function. Tasks at work will be solved faster and more efficiently.

5. Be filled with the energy of the group.
At yoga practices at Yoga Home, we mostly have girls. And those men who attend our classes are the lucky ones. They get a huge portion of female energy. You know how a woman's energy affects a man, right?

Today we will try to connect standing poses with balance (Vasishthasana, the pose of the sage Vasishtha).
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In Vrikshasana, press your left knee against the wall and pull it down, keeping the pelvis level.
Pull in the outer surface of the right leg, lifting the inner one from the arch of the foot up. Feel the stability and compactness of the pose.
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Go to Utthita trikonasana, resting your outer right foot against the wall. Pull in the outside of the right leg, lifting the inside up (this is more difficult to do here, because the leg is tilted to the floor). Push off with your left foot from the floor, pull up the knee, directing the hip bone into the joint. Lengthen both sides evenly, actively stretch your right arm up.
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In Parshva utthita hasta padangushthasana, the higher you lift your left foot, the better the outer side of the right foot will be drawn in, but the more difficult it is to lift its inner side from the floor! Turn the left thigh outward, press the thumb of the foot on the fingers of the left hand, and with the fingers of the hand, without bending the elbow, pull the thumb of the foot towards yourself.
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Of course, I sometimes do Vasishthasana without auxiliary materials, but I still spend too much effort to lift the pelvis and keep the balance. Therefore, I offer you an option in which you can really "live" and breathe in this difficult pose.
Rest the sole of your right foot against the wall, place the rope on the outside of your thigh, and open your right palm well on the floor. With three fingers of your left hand, actively pull your big toe down, and resist with your toe, lifting it up. Pull the left side of the pelvis to the wall and pull in the outer left thigh, leveling and opening the pelvis. If the rope cuts hard into the right thigh, this is the first sign that you are not pulling the outer right leg off the floor and pushing off badly with your right hand. Stretch the top of your head from the right foot, don't let your body sag down!