Practicing Yoga in a group
Our Hatha Yoga classes involve three elements:
1. Postures (Āsanas)
Performed dynamically or statically at different levels of difficulty, depending on the practitioner. The exercises are performed in a breath-centered manner, i.e. integrated into one's own breathing rhythm. This promotes coherence between movement, breathing, and the nervous system. It also prevents overexertion during exercise.
In accordance with functional anatomy, my Āsana practices aim to straighten the spine in a healthy way, strengthen the entire musculoskeletal system, and maintain reasonable flexibility into old age.
2. Breathing techniques (Prānayāma)
Breath awareness is developed step by step. There is a distinction between natural breathing and guided breathing, or gently controlled breathing. The goal of guided breathing is to deepen and prolong the breath in a pleasant way and also to eventually incorporate pausing the breath.
Gentle and stress-free breathing has an immediate and calming effect on the mind and nervous system. Controlled breathing in particular allows you to experience the different breathing spaces, build up your respiratory muscles and develop resistance to stress.
3. Meditation (Dhārana)
Breath-centered practice gradually and effectively leads to stillness. Gradually, it is possible to quieten the mind and experience moments of presence. Occasionally, simple mantras are added as a way of deepening the experience.
Combination of the three elements
Postures, breath awareness and meditation build on each other and can be interwoven in such a way to calm our mind without it being 'bored'.
Interestingly, this is a fundamental teaching of Sri T. Krishnamarcharya:
Instead of teaching āsanas, pranayama and meditation one after the other, we can - almost playfully - combine one with the other, depending on whom and for what goal the practice is designed. Hence, the classes are both varied and individualized.
Special Course
Yoga for people with Diabetes
The therapeutic asanas, breathing and relaxation techniques are specifically tailored to the needs and sensitivities of people with diabetes. During the course, I will introduce you to the yoga exercises step by step without strain. Breath regulation and breath-centered practice play an important role. They form a bridge between the physical and mental levels and support stress reduction and build more inner stability. Our body is the foundation for this process. We build strength and flexibility in appropriate steps and creatively adapt traditional yoga exercises. We train body awareness in movement and at rest.
Course dates can be found here. If you are interested or have any questions, please contact me directly.
Legend: +++ strong focus, ++ medium fokus, + low focus
Find out more here: Timetable.
Fotos: postures, breathing exercise and meditation ©Anja Orttmann-Heuser;