First Steps in the World of Yoga

So, in a few sentences, what is Yoga?

Most of us think of yoga as physical practice, which it is. However, it is also and perhaps primarily a technique that can calm the flow of thoughts, feelings and “fluctuations” that characterize our mental activity as human beings.

In the text "Yoga-Sutra", yoga is defined as an approach to changing consciousness - a way to calm the fluctuations of consciousness. This sentence embodies the purpose of yoga.

The theory of yoga believes that the body and the mind constitute a whole and hence the word "yoga" which in Sanskrit means union: a union between the body and the mind and between the mind and the spirit.

What can be achieved with Yoga?

• Acquisition of physical strength and flexibility
• Improvement of mood and clarity of thought
• Strengthening of the immune system
• Relief of illness and pain
• Improved awareness and physical intelligence

What happens during class?

Yoga practice is a sequence of exercises and breathing exercises that brings about a state of mental change. The change happens through a series of various physical actions. It is important to emphasize that there are different methods whose effectiveness is achieved by numerous repetitions of the practice sequences.
 
In yoga there are different currents and methods, which were developed by different teachers, all of whom drew from yoga practice. What they all have in common is the asanas, which are in fact various body postures that are usually performed statically or slowly. The asanas are divided into groups of positions that possess similar characteristics.

Yoga Positions

Standing poses - Performed While in a Standing Position

Practicing these positions help us maintain our balance and precise posture in a variety of different and challenging positions and angles of the body, so that we learn how to correct our posture and carry ourselves effortlessly, while strengthening the leg and posture muscles along the length of the spine. These positions will also help us open the pelvis and shoulder girdle and lengthen the back, thereby preparing us for the sitting positions. Many teachers say that these positions are the most important ones for forming the basis of fruitful yoga practice.

For example, the "Tree Pose" (Vriksasana) - standing on one leg with the other bent and supported on the standing leg, with the whole body balanced and stabilized on one foot.

Forward bends - Performed When the Spine is Extended Forward

These positions are usually done standing or sitting, with a lengthened spine. By practicing bending forward we lengthen the vertebrae of the spine, increase the flow of blood and oxygen as well as stretch the back and leg muscles. These positions nourish the internal organs in the abdominal cavity and contribute to a harmonious metabolism and general health.

For example: "Head to knee in a sitting position" (Paschimottanasana) - sitting with the legs straight forward and with the entire body lengthening forward and downward, as the head strives to reach the feet.

Backbends - Positions Performed with the Spine Extended Backwards

Backbends can be performed in a variety of different positions with the spine opening and lengthening from the base of the pelvis backwards. Relatively active posture practice as we move contrary to the resistance of gravity. According to various yoga traditions these are positions that evoke the consciousness and the senses and increase the life force. These poses open the heart and lungs, assist breathing and strengthen the immune system.

For example: "Bridge" (Urdva Dhanurasana) - when the feet and hands are stable on the floor and the whole body rises upwards to bend backwards.

Twists - Performed with the Spine Twisting to One Side

Twists can be performed in a variety of different positions, while in all of them the spine rotates from the base of the pelvis to one of the sides. By practicing twisting positions, we flex the spine and posture muscles, and improve the conductivity and nutrition of the central nervous system. In addition, we squeeze the abdominal cavity and massage the internal organs - therefore these positions are thought to encourage toxin-releasing processes.

For example: Half twist of the spine - (Arda Matsyandrinat)

Inverted positions - Performed with the Body Upside Down and the Head Facing Downward

These can be performed in a variety of different positions. In all of them we are in an inverted position with the head towards the floor and the base of the pelvis and the legs facing the ceiling. By practicing these positions we encourage the flow of blood and oxygen to the brain and increase the ability to concentrate and think. Inverted positions encourage oxidative processes in the body. These positions are also considered to soothe stress and anxiety and build mental strength.

Example: "Headstand" - (Sirsasana)

Sitting positions - Performed While Sitting on a Flat Surface

These positions can be performed in a variety of ways, however in all of them the base of the pelvis remains stable in the direction of the floor, while the spine retains an upward position. This group of poses enables us to remain for a long time in a comfortable and stable position.

By practicing sitting positions, we calm and stabilize the vibrations of the body and consciousness, learn to gather the senses and focus the mind.

For example: "Oriental sitting" (Svastikasana) - sitting with the knees bent and the calves crossed, with one resting on top of the other.

Relaxation Positions - Performed When the Body is Supported and Relaxed

Can be performed in a variety of ways, while in all of them the entire body is supported downward towards gravity in a relaxed and balanced manner.

The practice of these positions releases the tension from the various organs of the body, the muscles and the nervous system. It encourages the body’s healing and rehabilitation processes and allows the flow of energy in the body to reach a harmonious state. Yogis claim that like most electronic devices and sophisticated operating systems we, too, can solve a wide range of problems if we just know how to “reset” ourselves. With the right practice of relaxation positions, we can finish our yoga practice feeling calmer, more peaceful and more energetic than we were when we started the session.

For example: the “Dead Man” Savasana position - lying on your back with your legs straight and relaxed, the width of your pelvis, your arms loosely at your side with palms facing the ceiling and head straight and balanced.

Methods and Types of Yoga

The world of Yoga is characterized by different types and methods, which offer diverse approaches to practicing Yoga. Nearly all the methods employ the same asanas, or positions. The difference between the different styles of Yoga is usually expressed by the following characteristics:

• The order in which the asanas are performed
• The rhythm of the practice: fast/slow etc.
• What is emphasized during practice: accuracy, breathing, etc.
• The integration of pranayama exercises

Special Classes

In addition to the various types of Yoga practice, we offer special classes, workshops and courses from other methods, throughout the year.

How should I choose the type of Yoga that is right for me?

The diversity of the world of yoga and practice methods allow everyone to find the practice that suits them best.

• Step 1:
  Basics Learn the basics of yoga so that you can practice correctly and effectively and quickly integrate into classes with other participants. We offer special basic lessons for this purpose.
• Step 2:
  Sampling Visit different classes and experience the method and the teacher for yourself.
• Step 3:
  The selection phase Choose a method and listen to your body to make sure that the choice is right for you.

We recommend that you enter the world of yoga gradually, in order to avoid extreme changes in the state of body and mind. Small changes may continue to advance us toward our goals, however big changes may cause extreme levels that we will not be able to attain in the future.

So here are a few tips:

1. When you are starting out, get to the class early and talk to the teacher about your level of practice.
2. Listen to your body and try not to overload it, be gentle.
3. While you are in a position, seek a balance between relaxation and effort. Your pace of progress is your own.
4. Accept yourself and do not compare yourself with others. Perseverance will result in impressive achievements.
5. Be patient, the language of yoga is rich and suitable for everyone. Sometimes it takes more than a few lessons until that "thing" that veteran yoga practitioners talk about happens to you, too.

Questions and Answers