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The present of self care

When it's snowing and the house is full of people and noise it’s ok to be overwhelmed and detach. 

Doing nothing is a restorative practice which makes you stronger and more resilient, for you and those around you too. 

We even need down time away from those tense moments with those who are near and dear. Especially s

The present of self care

When it's snowing and the house is full of people and noise it’s ok to be overwhelmed and detach. 

Doing nothing is a restorative practice which makes you stronger and more resilient, for you and those around you too. 

We even need down time away from those tense moments with those who are near and dear. Especially so at Christmas, it can be a little full on.

If you are looking for a remedy to those Christmas blues then you could: -  

1. Find a quiet place and sit with your eyes closed. Try some soothing music, it doesn’t take long.

2. Breathe a long and equal breath in and out through your nose. Try ‘nadi shodana pranayama’: pinch the right nostril closed, slowly and equally inhale left, exhale right 5 times. Then reverse slowly and equally inhale right exhale left 5 times. Then sit free breathing for as long as it takes. 

3. Chant if you need more. Pick a simple mantra like: Om Gam Ganapataye Namaha and repeat. 

Taking out time for restorative self practices is an action of self restoration. 

It isn’t being lazy or selfish; it’s a necessary part of self maintenance in being human. Hang in there and have a very... 

Merry Christmas all. 

What is Ashtanga?

Maybe it's just a sequence? Just the third limb - asana?  

Always the same sequence, yes, though there are 6 sequences (Primary, Intermediate and Advanced A-D). Few if any get to the end and most find primary enough. All however follow the method explained elsewhere in these notes.

What distinguishes the ashtanga asana sequ

What is Ashtanga?

Maybe it's just a sequence? Just the third limb - asana?  

Always the same sequence, yes, though there are 6 sequences (Primary, Intermediate and Advanced A-D). Few if any get to the end and most find primary enough. All however follow the method explained elsewhere in these notes.

What distinguishes the ashtanga asana sequence? 

Primary (Chikitsa or 'therapy') is designed to sequentially open up the body and mind, one pose at a time. The form cumulatively brings benefits of flexibility, strength, stability and overal health. Importantly they connect and train body and mind to work together in union. 

The practice is designed sequentially so as to be accessible to practitioners with   different body types, working in different ways depending upon their individual needs, strengths and weaknesses. Poses you like and dislike all have a beneficial effect as you develop a neutral attitude to them.  Each new pose layers up qualities and capabilities which unlock future poses, skills and connections which go with them. 

There is a divide between primary and intermediate which is explained by the name of the second/intermediate series, 'nadi shodana' (nerve cleansing). It is a subtle practice which challenges us to explore new mind, body, nervous and energetic connections. It is important to follow the method as it unlocks itself progressively, challenging different aspects of our individual  practices. It takes time and patience through consistent practice.

Likewise 'sthira bhaga',  (or divine stability/strength) are the four advanced sequences. These  require much practice and dedication to achieve. They are a celebration of the poses and skills  learned on the way, through diligent practice of the first two sequences.  

As we progress, our personal practices get longer but more achievable as we become more adept; with stronger mind and body. 

Ultimately the practice is an all encompassing means of living a better life, if we want it to lead us there. It forms a framework within which we can develop our best selves with the help of an experienced Mysore teacher who is present to guide and accompany you on your journey.  

It really doesn't matter how far or how quickly you travel through the sequences; as long as you are practicing, you still receive the  benefits of yoga.

Practice and all is coming.  

Pranayama, the fourth limb

The "rule of threes" gives us a value system for sustaining our lives: three minutes without oxygen, three days without water, three weeks without food. This is the relative value of our primary energy sources to sustain life. 

Quality breathing gives immediate impact; the ability to calm and direct our minds and 

Pranayama, the fourth limb

The "rule of threes" gives us a value system for sustaining our lives: three minutes without oxygen, three days without water, three weeks without food. This is the relative value of our primary energy sources to sustain life. 

Quality breathing gives immediate impact; the ability to calm and direct our minds and bodies. 

Yoga teaches us how to realise the power of the fourth limb. It is prana (life force) yama (death/control). Pranayama. 

In ashtanga the breath is ujjayi, nasal breathing with sound. We constrict the flow to manage it, which generates sound. Breathing in this way enhances oxygen exchange, especially when constriction and bandha control is used. 

It takes practice to do and sustain this breathing method; don't worry if it isn't an immediate success. Introduce it where you can and persevere.  For practice purposes we always breathe with measured controlled breath, in and out through the nose. 

Each inhalation and exhalation is of equal duration and force. 

Breath initiates each movement from start to finish, throughout the practice; remember you can phase it in over time. Are you breathing well? 

Each practice is calming (smooth, cool and slow) or energising (forced, hot and fast) depending on how the breath is done. Ideally it’s pitched in the middle of these two. Where is your breath in this scale?

Normally 5 breaths are @20 seconds (3-4 seconds per cycle in and out) and each movement matches this pattern. Don't strive for perfection, just be cognisant of this pattern.  Are you breathing as described? 

We can improve our breath through time in our yoga practice. A separate seated pranayama exercise can help. 12 breath, (breathing with sound) or Nadi Shodana work for regular practice; ask us how if you missed when we taught these. Chanting also helps regulate and improve breathing.  What could you do to improve your breath? 

If you can only focus on one aspect when practicing, make it your breath. It’s useful in practice but also in all aspects of life. When could you use this method to help in your life?

Live well, breathe.

Chanting for health

Sound is everywhere. In yoga sounds soothes us and the making of sound controls the breath and calms the mind.

How do you feel when you listen to music? Seemingly random notes put together in some kind of order make you 'feel' something, happy, unhappy, excited, sleepy... It is the vibrations that make this happen.... 

Chanting for health

Sound is everywhere. In yoga sounds soothes us and the making of sound controls the breath and calms the mind.

How do you feel when you listen to music? Seemingly random notes put together in some kind of order make you 'feel' something, happy, unhappy, excited, sleepy... It is the vibrations that make this happen.... the connection to your brain when you listen and your whole body feels the sound.

Sanskrit is a sound based language, every word is a collection of sounds with specific meaning and connection to the material world.

Yoga is the stilling of the mind to help us find our higher selves. A precondition of this journey is to develop purity of body and mind by cleansing ourselves using yogic practices. We start with asana and for some this is enough.  Asana practice is one of of three methods which increase in subtlety towards realisation of this connection, this union (union means yoga in Sanskrit). The three are:- 

1. Asana practice is the body’s means of connecting with the mind through controlled breath and movement; 

2. Chanting is the body’s means of deepening its connection with the mind through, controlled breath, concentration and the making of the sound itself.

3. Meditation is the body and mind connecting with the higher mind and spirit through focussed, concentrated stillness in silent sitting and/or chanting aloud or silently. 

After asana etc. therefore we can use mantra. Mantra means ‘mind tool’ in Sanskrit, a clear indication of it's intended purpose in yogic practices. A simple analogy is to consider it a means of cleaning the soots from the glass of a lamp to brighten the light from it. In this analogy our mind is a lamp needing regular maintenance to remain functional. 

The sound vibration generated by chanting fills the whole body and the world around us with the same sound, the same connection with everything else. 

Yoga is a form of union at many levels and in its subtlest and deepest form, the connections are the most healing and developmental for the mind. Even a small amount of yoga is healing but more is better and variety helps the practitioner to widen the benefits.

The ultimate goal of yoga, the achievement of the state of kaivalyam is described in the yoga sutras as a journey through the eight limbs. The final three limbs are three mental states of deepening concentration (consciousness) referred to as dharana, dhyana and samadhi; collectively known as samyama ‘equal control’. When they are applied to various focus points, the third chapter of the sutras highlights skills which arise. 

Mantra and meditation enhance the work commenced in asana, pranayama (controlled breath)  and pratyahara (sense withdrawal) practices to help in achieving further advancement and deepening in yoga. Ultimately we are healthier, brighter, stronger (body, mind and memory) and more contented in the round when we practice all aspects of the  ashtanga yoga method. 

We teach chanting free to all comers prior to led class every Saturday morning - recommencing after the summer  break from September. We decide what we teach in these 20 minute slots unless there are requests for specific chants. 

Our website has a collection of chants available to download  HERE, we have more on request.

Kriya Yoga

We have talked about Patanjali’s practice method for yoga being regular, consistent and over a long time and with devotion previously. There are also three main elements to deepening the path of action (Kriya Yoga) and they are collectively expanded on by Patanjali for people who need help training the mind and body to deepen th

Kriya Yoga

We have talked about Patanjali’s practice method for yoga being regular, consistent and over a long time and with devotion previously. There are also three main elements to deepening the path of action (Kriya Yoga) and they are collectively expanded on by Patanjali for people who need help training the mind and body to deepen their experience of yoga. 

1. Developing the heat of change through effort, mentally and physically. Whatever your practice there may be a degree of discomfort and it is learning to see this as a normal aspect of the way we practice as that which is called for here. There is no like or dislike, only a way which develops heat and this causes change; it’s just what we do. 

Q: Where is work required?

2. Developing study of the self through introspection and deepening attention to the areas of ‘heat’ revealed through practice, mentally and physically. It is true to say that change can have a degree of heat until the change is accepted and this then frees us to look at other areas of heat in more depth. 

Q: What effort do I need to apply to the area identified?

3. Developing an attitude of dispassion, to detach from the fruits of practice. This is perhaps the most challenging of the three in that it calls upon the practitioner to set aside pride, desire and aspirations for achievement. Our position on advancement is sacrificed in favour of neutrality, whether the challenge is quick or slow, hard or simple, nice or uncomfortable. It is addressing the opposites as equal that Patanjali suggests. 

Q: How do I detach from wanting progress and simply concentrate on the work I need to do?

In summary, Patanjali asks us to practice to the point of generating the heat of change, to develop curiosity about what is happening and what is coming and to nurture equanimity over failure and success. Equanimity in all things is yoga and that is a nice lesson for life on and off the mat. 

Vinyasa

Vinyasa is Sanskrit for specific breath with movement and it is the golden thread which holds together the asana on the ‘mala’ (chain of flowers or beads) of the astanga system. Each asana/pose is a flower/bead on the mala and the thread holding them, is the vinyasa. Ashtanga was the first vinyasa yoga practice, though it is now a 

Vinyasa

Vinyasa is Sanskrit for specific breath with movement and it is the golden thread which holds together the asana on the ‘mala’ (chain of flowers or beads) of the astanga system. Each asana/pose is a flower/bead on the mala and the thread holding them, is the vinyasa. Ashtanga was the first vinyasa yoga practice, though it is now a popular form driving many yoga practices worldwide. 

Astanga has one prescribed breath per movement (each counted), deliberately using one inhale or exhale per focused movement. Smoothly entering and deepening each pose, mindfully, in synchronisation with the prescribed count. 

Pattabhi Jois quoted Vamana Rishi:  Oh yogi, do not do asana without vinyasa, his book, Yoga Mala 1962 is worth a read. 

Daily practice - Sadhana

Patanjali has advice for creating a practice and he suggests a regular, consistent pattern of practice over a long time period, with devotion. Even though a small amount of yoga is beneficial; more can be better if practiced mindfully and without expectation. 

Ashtangis self practice and it is wise to start small and increase frequency and duration over time. Ultimately a 6 day a week asana practice can be sustained. This would become your sadhana. We are always on hand to help and advise if you’d like to discuss how to achieve this.

As householders we still need to live life and 'perfection' is not always achievable, however, if something unexpected happens and we 'fall off the path' we can resume. Where we resume after a break (long journey, illness or injury etc.) we should start small again starting to breathe and move in Sun Salutations, continuing in primary series and build up gently with a patient approach. We are    

always available to advise particularly if one has an 'injury' for whatever reason. There is a lot of healing that can happen, after a chat with us and a little modification of the approach to the asana it  will bring you back swiftly in your recovery. Often students think that 'stopping practice' is the answer but we have found after a long time of observation that the opposite is true for the healing process to begin; we have been there ourselves many times.

The first two of Ashtanga's eight limbs have 10 seeds for us to nurture - from the Yoga Sutras of Patanjali.

Most of us come to yoga via the third limb (Asana) but grow to realise that we shoud arrive with an understanding also of the first two limbs. The limbs are guidance for us to live a calm and peaceful life, compatible with yoga, rat

The first two of Ashtanga's eight limbs have 10 seeds for us to nurture - from the Yoga Sutras of Patanjali.

Most of us come to yoga via the third limb (Asana) but grow to realise that we shoud arrive with an understanding also of the first two limbs. The limbs are guidance for us to live a calm and peaceful life, compatible with yoga, rather than commandments! They are inclusive, we don't get to choose which we follow; though the first yama (ahimsa) will always be the most important.

1. Yama: (Social self conduct/controls - behaviours). This relates to our relationship with the world. Yama is 'the great vow' and includes: -
* Being kind to ourselves, others and nature (the highest dharma),
* Being truthful, to and about ourselves, all others and all things,
* Being satisfied with what we have - without taking,
* Being continent of our physical energies; and
* Being continent of our needs rather than succumbing to wants.

2. Niyama: (Personal self practices - willpower).
This relates to our internal discipline. Niyama includes: -
* Practice cleanliness, of mind, body and spirit,
* Practice inner contentment, as none of our possessions or bodies are truly ours forever,
* Practice austerity to develop mental and physical discipline,
* Practice study of the self - by developing introspective self awareness; and
* Practice surrender to whatever you believe in, developing faith and devotion.

These 10 little nuggets are perhaps some of the most challenging aspects of yoga because we are human. Perfection is hard if not impossible to achieve; however if we understand that we are all perfectly imperfect, then our lives become free to develop and deepen in yoga.

  Ashtanga means eight limbs – (Ashtau – Anga) - from the Yoga Sutras of Patanjali.

Patanjali is considered an avatar of Adishesha the cosmic snake deity who exists before and after creation, holding all of existence in balance. (Hence the tail and 5 cobra hoods!).

The yoga sutras are important to the practice of ashtanga because they expla

  Ashtanga means eight limbs – (Ashtau – Anga) - from the Yoga Sutras of Patanjali.

Patanjali is considered an avatar of Adishesha the cosmic snake deity who exists before and after creation, holding all of existence in balance. (Hence the tail and 5 cobra hoods!).

The yoga sutras are important to the practice of ashtanga because they explain the principles of our kind of yoga. It is householder yoga, the yoga of action and this 'karma yoga' is further explained in the Bhagavad Gita.

The eight limbs are
1. Yama: (Social self conduct/controls - behaviours)
2. Niyama: (Personal self practices - willpower)
3. Asana – discipline of control of the body via the mind – we normally start here with our practice.
4. Pranayama – control of the breath with the mind.
5. Pratyahara - withdrawal of the senses, refining to single pointedness of mind.
6. Dharana – focussed holding this withdrawal through concentration.
7. Dhyana – maintaining concentration into a meditative state.
8. Samadhi – a state of bliss where understanding is complete and continuous – not a place.

Ashtanga is the only form of yoga which includes all eight limbs. Hence it is sometimes referred to as Raja yoga - in this context the 'highest' yoga .

Ashtanga’s Scientific Method: One of the principles of Ashtanga is observance of Tristana when practicing yoga: Pattabhi Jois is known to have often quoted the 4th śloka of the Yoga Korunta “Trīstanam avalokayé āsanam prāņāyāma dristhihi” (Tristana is observation of posture, breath and looking place. In this way we draw our senses inwar

Ashtanga’s Scientific Method: One of the principles of Ashtanga is observance of Tristana when practicing yoga: Pattabhi Jois is known to have often quoted the 4th śloka of the Yoga Korunta “Trīstanam avalokayé āsanam prāņāyāma dristhihi” (Tristana is observation of posture, breath and looking place. In this way we draw our senses inwards away from external stimuli so the practice can be focused and draw closer to a meditative state. This increases our concentration skills and deepens the mind body connection. Pattabhi Jois also quotes (Yoga Mala 1962) Vamana Rishi “Vina vinyasa yogena asanadin na karayet” (Oh yogi, do not do asana without vinyasa). The vinyasa link the asana together like the beads on a mala, keeping the body warm, breath equal and constant, energized and aligned ready for each pose in succession. All of these refinements assist in deepening our inner stillness and focus – or in other words ‘yoga’.

Ganesh is the first son of Shiva (the Indian Yoga God) and he is known as _'the remover of obstacles'_. He has a big tummy within which the universe is contained, so he also wears the cobra belt to hold it in and remind us who his father is. Hence he has for millennia looked after yogis whilst they practice. We welcomed the new Ganesh int

Ganesh is the first son of Shiva (the Indian Yoga God) and he is known as _'the remover of obstacles'_. He has a big tummy within which the universe is contained, so he also wears the cobra belt to hold it in and remind us who his father is. Hence he has for millennia looked after yogis whilst they practice. We welcomed the new Ganesh into the shala on New Year's day 2024. In his four hands he is carrying a goad (Anuksha) to steer us away from ignorance, a noose (Pasam) to capture our difficulties, sweets (laddu) because that keeps him sweet and emptiness in an open hand to stop difficulties and show us the way. 

His trunk turns to his left so he grants success to householder yogis (grihastha). 

He is sitting on a lotus flower representing purity and divine energy and he is also accompanied by Mooshika (Rat) to show that he controls the ego by riding on him (as his Vahana /vehicle). 

You may notice that his tusk is broken as he used this to scribe the Mahabharata.   

We welcome him with this simple japa mantra **'Om Gam Ganapataye Namaha'**