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King of Asana “アーサナの王様”と呼ばれるポーズ。シルシャーサナ(頭立ちのpose)。シヴァーナンダヨガでは一番始めに取り組むポーズです。効果もたくさん！
☑️重力を逃れ心臓を休ませる
☑️記憶力、集中力UP
☑️五感を高める
☑️脳にたっぷりと酸素を送る
☑️「できた！」と自分への自信に繋がると思わない？
一度出来るようになると、自転車が乗れたときのように身体が覚えてくれます。時間を置いても出来ます。
シヴァーナンダはバリエーションが沢山あって奥が深い！動画は一例ですが、是非チャレンジしてみてね。
毎週火曜13:00-14:00 @utlyoga オンライン
毎週木曜11:00-12:20 @utlyoga 代々木
対面クラスでもシルシャーサナバリエーションをお伝えしてます。みんなシルシャーサナ体験しに来てね。
#yoga#sivananda#sivanandayoga#sirshasana #シバナンダヨガ #シヴァーナンダヨガ#シヴァナンダヨガ#頭立ちのポーズ#headstand #pose#asana#asanapractice
O yeah, my favourite asana, to me this is convenient, if I don’t have time, if I don’t have enough sleep, if I feel sad, i will just do it for 10 minutes, sometimes 15 minutes, everything will feel better after that
Repost from @day1yoga May 16 2019
Day 4 #Sirsasana
✋Ok let’s start to turn these lessons upside down. Today we will do SIrsasana or headstand. Many people practice headstand and yet still
find it a bit scary or a bit elusive. Now is your chance to incorporate the work you’ve been doing into something that gets you literally upside down but also is common enough that it won’t completely freak you out. 😅
✋ Headstand requires the same scapular depression and protraction that I have been preaching the past 3 days. You’ll notice especially if you are on the right or new side to yoga asanas, that your shoulders may want to hunch or elevate towards your ears as you walk your feet towards your face. But if you do that you will somersault over and squish your fingers 😅. No one wants this. So you must learn to depress your scapula and engage the lats (not the traps!), maybe near a wall but not on top of it (give yourself a little wiggle room- to see how you do free balancing on your own. If you completely rely on the wall, you may allow some bad habits like scapular elevation to creep in and set! Don’t do this!
✋Lastly you can play with longer hold on this one. 1 min up to 5 min hold if you’re experienced. I promise you’ll feel that too! And you can also play with how much weight bearing your head will actually do. I’d say about 2/3 arms and 1/3 head is average. But if you’re new, maybe try to keep 80/90 % of the weight in your arms. If your more experienced you can play with 80/90% of the weight in your head! 😅 yes believe it or not- crazy advanced yogis out there can do unsupported headstands ! 100% head bearing the weight. Though not recommended for this challenge or on your own or for new practitioners. But something to be inspired by!
Enjoy the KING of ASANAS ! -
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@iris.hkg @easyogahk @day1yoga
#day1yogainAsia @ The Practice Studio
最後大休息前的三個坐姿，中間的蓮花坐可以加入呼吸法的練習哦。實際做過真的滿適合的，或是Utpluthih後也可以!
#pranayama
Yoga Mudra/Padmasana/Utpluthi (sped up multiple times). If Sarvangasana and Sirshasana are the Queen 👸🏽 and King 👑respectively, then this is the crown jewel 💎, and many would argue that the whole point of doing such intensive asana practice is to prepare the bodymind for a sitting practice.
Yogamudrasana (if you can get into the full position) is a great pose for feeling the actions of the lower abdomen (as the heels are pressing in here) and the pelvic floor while breathing, as well as stretching the throat.
Then we sit up in Padmasana (or any cross legged position). The good thing about speeding this video up is that it makes the actions of the breath very obvious. What I'm doing here is what I called "Empowered Thoracic Breathing", a term I borrowed from David Coulter's classic book, "Anatomy of Hatha Yoga". Empowered, because in general, shallow Thoracic breathing is associated with the fight or flight response which is not healthy when done continuously. This, however feels amazing and is necessary in order to activate all the bandhas while doing more extensive pranayama practice.
In guided classes we stay for 10 breaths here, but that is more to do with a limited time factor. There's no reason why you cannot stay for 25-50 or more breaths here.
A welcome addition to the practice in recent years has been what Sharath calls, "Anuloma Viloma - though it differs from other traditions". The technique is to inhale 3-5 times through the left nostril and out the right. Then repeat through the right and out the left.
Is this Pranayama? Not according to this tradition. The same is true of the type of breathing used throughout - is it Ujjayi - not by definition in this tradition. It is free Breathing with sound. Is that the same as what all other traditions call Ujjayi? I believe so. Why the difference then? In Ashtanga Ujjayi Pranayama involves kumbhaka (breath retention), something not done during the asana practice as taught by Pattabhi Jois.
As for where this Anuloma Viloma should be done I've seen Sharath do it in different places over the last few years - sometimes after Utpluthi, sometimes before. Tomorrow I'll talk about Utpluthi in more detail.
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