Basics of Yoga - Yoga Unit

Yoga takes its meaning from Sanskrit ‘Yuj‘ – ‘to join‘ or ‘to unite‘.

Not only you join other souls to practice yoga, but also unite with your very own! Yoga is universal and is for everyone. The deepest connection is a connection between your own mind, soul and spirit. As we find balance and peace within ourselves, we get to connect deeper with the world and each other.

Don't use your Body to get into the Pose, use the Pose to get into the Body!

4 Principals of Yoga practice

There is no right and wrong in getting into the pose: each body is different and experiencing going into and staying in each pose in its very individual way!
Try to remain still in your pose: your body needs time to settle into the pose and benefit from it.
Try to hold your pose for some time: we benefit not only from the pose itself, but the time spent in it as well!
Don’t push yourself too deep into the pose right away: notice and consider your limits (it takes time for a body to release resistance and invite you to go deeper!)

Here are some basic Hatha Yoga asanas (postures) with (self-sketched, don't judge :-)) illustrations to give you an idea what we practice in Hatha class. You are offered much more asanas and variations every practice. We build and explore yoga practice together!

Shoulderstand (Sarvangasana)

Physical benefits: Normalizes metabolism, helps spine become/remain strong and flexible, resolves neck pains and tension, cleansing lungs, prevents varicose veins, activates blood circulation to sculp and face, slowing down aging process and working as a general rejuvenator.

Energetic and Mental benefits: Prana (energy) regenerates and recharging body as well as mind. Strong feeling of completeness and self acceptance.

Plough (Halasana)

Physical benefits: Stretches the back, cervical spine, legs and buttock muscles.

Energetic and Mental benefits: Great help in finding the inner centre and harmony, body and mind steadiness. Activates inspiration and initiative.

Fish (Matsyasana)

Physical benefits: Strengthens the upper back muscles, giving relieve of stiffness in lumbar and cervical spine. Lifting the chest, expanding rib cage and improving lung capacity.

Energetic and Mental benefits: Wide open heart helps relieve emotional tensions, gain feeling of freedom, openness and flexibility. Like a fish in the water.

Forward Bend (Paschimottanasana)

Physical benefits: Harmonizes digestion and activates immune system. Stretches leg muscles and tendons, strengthens spine.

Energetic and Mental benefits: Harmonizes solar plexus, activates all chakras, develops patience, concentration and acceptance.

Cobra (Bhujangasana)

Physical benefits: Back muscles are strengthening and immediately releasing tensions and stiffness.

Energetic and Mental benefits: Nice energy flow through the spine as well as front of the body. Feeling of freedom, courage and self-trust.

Locust (Shalabhasana)

Physical benefits: Abdomen pressure creates gentle massage of liver, pancreas, kidneys, stimulating functioning of intestines. Back muscles and glutes are strengthened and stretched. Relieve of back and sciatic pains.

Energetic and Mental benefits: All energetic centres are activated, feeling of self-confidence, willpower and ability to overcome the obstacles.

Bow (Dhanurasana)

Physical benefits: Combines effects of Cobra and Locust, strengthens the entire spine, helps digestion, resolves abdominal congestions.

Energetic and Mental benefits: Activates solar plexus, elevates the spirit.

Spinal Twist (Ardha Matsyendrasana)

Physical benefits: Strong asana to counteract nervous deceases, develop spine flexibility, ease the back.

Energetic and Mental benefits: Strong pacifying effect: nervous system comes to balance and stability. Ability to be flexible and yet stay strong at the core and remain true to yourself. Develops sense of being present, focused and calm.

Peacock (Mayurasana)

Physical benefits: Strong core, strengthened arm and abdomen muscles, blood supply to digestive organs helps digestion. Stretched shoulder muscles.

Energetic and Mental benefits: Highly activating and awakening posture, helps generate energy quickly. Develops inner strength and balance, will power and courage.

Standing Forward Bend (Pada Hastasana)

Physical benefits: Restores spine flexibility, stretches neck muscles and legs tendons and has effects of inverted postures: stress release, help against insomnia and headaches.

Energetic and Mental benefits: Mental stress relieve, energizing effect, feeling of devotion.

Triangle (Trikonasana)

Physical benefits: Supports digestive system, prevents backache, helps liver functions, stimulating bile flow.

Energetic and Mental benefits: Harmonizes all energetic centres, promoting the openness to new things and views.

Warrior (Virabhadrasana)

Physical benefits: Develops physical strength and balance, body consciousness and stamina. Relieves back tensions and aches.

Energetic and Mental benefits: Relaxes body and mind, gives a feeling of release and let go.

Pigeon (Kapotasana)

Physical benefits: Hip opener, releases tensions from pelvic floor area, gently supports digestion. Releases lower back.

Energetic and Mental benefits: Releases built up stress, trauma, fear, and anxiety.

Deep Relaxation (Shavasana)

Physical benefits: Discharge of stress hormones, happy hormones production, pacification and balance of all systems, activation of immune system: restoring and recharging body functions.

Energetic and Mental benefits: Deep relaxation, mind regeneration, inner peace and body and mind awareness.