The Yoga and The Athlete

One 40-year old athlete, a woman named Natali, had knees and lower back constantly ailing but of course, that didn't stop her "type A" personality from plugging along and doing what she loved most: swimming, biking and running. Striving to find the remedy to all her aches and pains, she went to see a battery of doctors which included Chiropractors (ART), Physical Therapists, Orthopedists, Acupuncturists, etc. She had tried it all and although she did see some results in relieving her ailments while under the care of all of these different types of doctors, she found that their techniques alone just gave her temporary relief. Once she started putting on the mileage again, the back spasms and the knee pains started to creep up again and again.
Then one day, a friend of a friend suggested that she try yoga. Natali looked at her and thought she was nuts and that’s NOT for her, much too relaxing. She went on to say that the owner, Lorraine (head yogi) of the Yoga studio was also a Physical Therapist and that she could definitely help her. Lorraine’s knowledge of the anatomy and understanding injuries was what made Natali give it a shot. She went for a private consultation with a yoga teacher and found that her biggest problem was her weakened core and she told her that through the practice of Anusara Yoga which focuses on body alignment, she would be able strengthen all the weak areas in her body, specifically core, and lower back, as well as knees.

And so, with an open mind, Natali began the classes and much to her amazement, she discovered, in a one hour session the hidden secret to core strengthening, mega stretching, flexibility, range of motion, serious concentration and balance improvement! She also found that her knowledge of what she thought yoga was, "relaxing", was not entirely correct. It takes an enormous amount of strength to engage all the muscles isometrically, and hold a pose for 5 LONG breaths. Think of it as hugging all your muscles to the bone and isolating them while holding the pose and trying not to tip over. Not an easy task! However, over time, Natali discovered that the practice of yoga is striving to find a balance between effort and ease and isn’t that what all of the athletes strive for? She found the focusing aspect to be very similar to triathlon training and racing. As an athlete who has completed many thriathlon distances, including one Ironman, the amount of concentration and composure that one needs to maintain during training and especially on race day is tremendous! Also, the breath is very critical in yoga as it is in triathlon. In the midst of the challenge of achieving a pose, finding the ease in the breath is key. Similar to when you are out there doing all those open water swims trying to concentrate on the rhythm of your breath and not on what creatures are lurking below the dark waters! And maybe the most important aspect of yoga that Natali discovered, in addition to building strength, is the stretching. Let’s face it, most of us don’t take the time to stretch before or after our bike rides or runs and this can cause many problems down the road. In yoga, while you are engaging all those muscles, and focusing on not falling over, and breathing, you are also stretching your limbs in opposite directions….very challenging!
After 4 months of practicing Natali could see the difference in her body, especially in the core area and flexibility. She no longer lived with nagging lower back aches, muscle spasms or constant knee pain.

Daily yoga classes are helping to struggle against the job stress

Twenty minutes of yoga a day remove the feeling of stress by more than 10 percent and improves the quality of sleep, according to U.S. physicians. To minimize the impact of external stressors on the organism, the Ohio State University experts offer regular yoga practice for at least 20 minutes a day, but for best results - for an hour daily for at least eight weeks.

Researchers say that yoga can be practiced directly at work. Some volunteers took place in the experiment: every day they were doing yoga and meditation in the working environment during the lunch break. Doctors analyzed saliva samples for testing for the presence of the main stress hormone - cortisol. After six weeks, a significant decrease in the impact of stress on well-being of participants was observed. Also, it's reported that, through yoga, people went to sleep much easier.

Since it is proved that chronic stress is associated with the development of serious diseases, the experts are focused on reducing the impact of daily stressors on health. It was found that daily practiced yoga reduces levels of stress hormones, regulates sleep, prevents daytime fatigue, positively impacts on specific types of stress, is a good means of relaxation at work and monitors breathing. Also, yoga classes allow increasing focus on job responsibilities by 9,7% and reducing job stress by 11%. Clinicians of the Massachusetts University believe that yoga helps getting rid of the symptoms of depression, anxiety and chronic pain.

What is Global Mala Yoga for Peace?

Global Mala Yoga for Peace is an international project, whose idea is to unite yogis societies from all the continents, schools and styles in order to create “mala around the Earth", in other words, by using the collective practice enclose the circle of energies around the planet to support beneficent world action. Funds earned during this action will be passed to the hospitals, orphanages, etc. The participants are people practicing and interested in yoga, who are eager to reach harmony inside and all over the world, and who can not remain indifferent to children suffering from spinal curvatures. On this day, yogis all over the world will join together to realize the following actions:

• 108 Sun salutes

• 108 Om mantras

• 108 Meditation minutes

This will be 4 hours of practice, joint execution of Om mantras, a show, and trade exhibition of hand-made things! People who take part in this action will have a unique possibility to get acquainted with yogis from their country as well as with foreign ones, practice yoga under guidance of leading teachers and enjoy energy of movement.

The following countries took place in the Global Mala Yoga for Peace project during the previous years: the USA, Brazil, Mexico, Croatia, Czechoslovakia, Great Britain, Germany, Netherlands, Kenya, SAR, Tanzania, Japan, Thailand, Australia, Canada and others.

The practice is adapted to all levels! Be the sun-ray for those who need this most of all!

Why “Sun Salutes"?

The "Sun Salutes" set of exercises covers all the human physiology: mind, body and breath. It strengthens and stretches the main groups of muscles, anoints the joints, improves spine's condition and massages the internal. Blood starts flowing faster, circulating around the whole body. The circle consists of 12 light yoga postures, which are fulfilled in an accurate order one by one. Each movement should be synchronized with breathing. The perfectness of these exercises is explained by that fact that these are directed to improvement of the whole body's functionality.

What is "mala"?

Mala is a beads, usually consisting of 108 grains. Malas made of Tulasy wood or Runraksy seeds are most commonly used. Beads are different in size and arranged in the size descending order. Each bead is tied up with knots, so that even if the beads are torn, no one bead will be lost. Counting out starts from the largest bead and finishes with the smallest one.

The Global Mala Yoga for Peace project plans holding practices in the countries all over the world on the autumnal equinox day, where each country will present one part (grain) of the international mala. The main purpose of the project is to «plant» this grain of mutual understanding, love and empathy all around the world!

Indian Yoga in Mexico

The recently opened Mandarin Oriental Riviera Maya hotel, which had already established itself as one of the best beach hotels of Mexico, in October will present a new option - courses of Indian yoga.

Hotel Mandarin Oriental Riviera Maya is located on the Caribbean coast, close to the legendary cities of ancient Mayan civilization - Chichen-Itza, Coba and Tulum. Mandarin Oriental Riviera Maya is a perfect luxury base to explore these mystical places.

And in October, here the courses of Indian Yoga - Wellness Yoga Retreat - will be open. Hotel guests will get the exclusive opportunity to renew their mind, body and soul with the help of an experienced Indian yoga instructor Rishi Baradvadzha from ancient dynasty of yogis. According to him, the proximity of the ancient magic Mayan civilization will help reinforce the positive effects of yoga, since at these locations a very strong atmosphere had been created, which in itself contributes to the spiritual and physical growth.

The history of yoga.

According to archaeologists, the ancient 5,000-year old figures carved in stone which were found in India, represent the image of a meditating yogi. The figure is shown seated with legs crossed and resting on his knees with his hands. The discoverer of this blueprint – an archaeologist Sir John Marshall - called this figure Shiva Pashupati. The first written mentions of yoga are found in ancient religious book "Rigveda" - one of four collections of Vedas - the sacred books of Indian priests (Brahmans). Scientists estimate the age of this book is approximately 3,500 years (though, the Indians believe that these books existed since the beginning of creation). And this is not the only descriptions of the concepts and teachings of Yoga of such impressive antiquity. In various ways, the term "yoga" is used in the well-known Bhagavad Gita. Gita is a holy book of Hindu culture and literature monument of the IV century B.C. Among the many possible topics of yoga in the Gita, the greatest attention is paid to the following three:

Karma Yoga: yoga of activities

Jnana Yoga: yoga of knowledge
Bhakti Yoga: yoga of devotion

An influential commentator on Indian literature - Madhusūdana Saraswati divided eighteen chapters of Gita into three sections, six chapters each. According to his method of dividing the first six chapters are Karma Yoga, which is the intermediate part, a bridge between actions and their results, and the last six on the contrary have the attitude to the immediate result that Saraswati called knowledge (Jnana). Mid is the six chapters of Bhakti. Later this system was accepted by some and rejected by other commentators.

Before you begin to reasonably know about yoga, there is something more than just "yoga - this is from India." It has only once get acquainted with the history of yoga as a desire to learn more asanas and pranayama will move deeply into your heart, where nothing will be able to beat this out, even the incredible complexity of some of the exercises.

So, let's start.

In the never-existing land Arctis, the most ancient civilization of the planet, a knowledge was born. When Arctis disappeared after the accident, the survivors of several generations of residents gave it to the best minds in three continents - Hittis, Pacifis and Atlantis. But the time has passed, and these worlds has gone, too. And the knowledge had passed in Ancient Egypt, and then - in the pre-Aryan Indian culture. People of pre-Aryan India created images, which in the light of modern science may be called the images of yogis. It was four and a half thousand years ago. A thousand years B.C. ago, in the valley of the Ganges, the Indo-Aryan culture appeared. In the 5-6 centuries B.C., its sages created the sacred books of the Vedas, then – comments of Upanishads, giving a powerful impetus to the development of philosophical thought. Time passed, and the idea was vested in action: so, the six brahman darshanas, six philosophical systems were born. Their names are Mimansa, Vedanta, Sankhya, Yoga, Nyaya and Vaisheshika. Yoga is considered by all other systems as a general method and means of knowing the world.

As a philosophical knowledge, it came to us from the last third of the first millennium B.C., and as the myth - from the ancient civilization. It is even older than the most ancient ones in the sense of being born from the legend. Do you feel what you are going to do? Over this thing the time has no power. In the language of yoga the world itself is talking to you, in all its firmness, which attracts and impresses.

In the modern world everything is much more prosaic. If not take into account everything written above, one can even think yoga is nothing more than fashionable global passion having come from India. In America, Europe, Russia and Asia, there are a lot of schools and branches, these are multiply as flies. If look at this from outside, it will be unpleasant. “What does it have, that the whole world is mad of it? Nonsense.” No. You just look at this from inside – tantra, karma, yantra, laya will help you, and all the ancient continents, too.

Let's apply to historical roots, yoga learning sources. Scientific tradition imputes the separation of yoga learning as independent system to a legendary Indian sage Patanjali (11-1 centuries B.C.). Patanjali separated yoga in the independent system on the basis of already existent knowledge and experience collected by yogi experts. In his transactions called “Yoga-Sutra”, Patanjali expounds philosophy and practice of that yoga, which is considered the classic one by the most of explorers. According to ancient sages' tradition, Patanjali does not pretends to an authorship in creation of yoga philosophic system. He just collects oral data reached him, and commented on these in the spirit of a unified doctrine. Philosophical terminology and interpretation of the practice of yoga given in the “Yoga-Sutra" is also coordinated with the authoritative texts of the Vedas and Upanishads.

In the original teachings of Patanjali, Yoga is divided into eight parts:
1) yama - restrictions in relationships with people and with nature;
2) niyama - Instructions of lifestyle;
3) asana - a variety of postures and body poses;
4) pranayama - breathing exercises associated with energy accumulation;
5) pratyahara - control and easing of the perception flow, mental relaxation;

6) dharana - concentration of thought;
7) dhyana - meditation, controllable stream of consciousness;
8) samadhi - the perfection of mind, knowledge of absolute truth. Changed, ecstatic state of consciousness.

International training courses of Yoga teachers

August 29 - September 27, 2009

Certified 4-week intensive courses.
International guest-lecturers.
Education in English, Polish, Lithuanian and Russian languages.


Admission Requirements
The intensity of the training program requires a high level of discipline and devotion, while skills in the practice of yoga is not a prerequisite. Yoga is primarily domestic growth. Previous experience in the practice of asanas and meditation is preferable.


Location
Courses will take place in the «Lesnik» educational and recreational center. The Center is located in the «Orzechovo-Morskie» village, 5 km to the east of Ustka and 115 km to the west of Gdan'sk, on the picturesque shore of the Baltic Sea. On its territory, there is a beautiful forest (150 meters from the beach). It is an oasis of tranquility and a wonderful place for meditation.

Teachers
Senior students of Swami Vishnudevanandy
Swami Durgananda


Swami Shivadasananda

Swami Atmaramananda
Tuition Fees

Persons who are currently residing in the West - Europe, the USA, Canada, regardless of nationality:

1700 EUR. - dormitory; 2500 EUR - a room for two; 2900 EUR - a separate room.

Persons born in Russia and Eastern Europe and currently living there:

1050 EUR - a place in the dormitory (3-4 people per room), 1500 EUR - a place in a room for two people; 1800 EUR - a separate room


Teaching Language – people will be taught in English with translation into Polish, Lithuanian and Russian.


What to bring

Books

- “Complete Illustrated Book of Yoga” by Swami Vishnu Devananda;

- “A new book on yoga” / The Sivananda Companion to Yoga;

- “Bhagavad Gita” with commentary by Swami Sivananda (available only in English).


Other accessories

Yoga mat, meditation pillow, blanket, towels, paper and pen, flashlight, warm and comfortable clothing, slippers and comfortable shoes for walking.

Please note that the kriya accessories are not included in the price. You can bring your own or buy it during the course.

During the initiation you will be given the Sivananda Yoga Teacher's Guide, two pairs of pants and two shirts. A little shop will be open daily, where you can buy books, tapes, clothing for yoga mats, pillows and other things.

For more information, please go here: http://www.sivananda.org/berlin/ttc/poland/ru

International guest-lecturers

«Inspiration»

With the participation of Bhagavat Acharya Sri Vinugopal Goswami from the temple of Radha-Rama, Vrindavan, India.

Spiritual chanting, music and wise sayings, inspired by the Srimad Bhagavatam by the accompaniment of tambla, harmonium, sitara and flute.

«Introduction to Ayurveda»

With the participation of Dr. SK Kamlesh, Lucknow, Northern India.

Ayurveda is the ancient doctrine of natural health and wellbeing. We will introduce you to the basic principles of Ayurveda, including methods of pacification.

«Indian dance»

With Radzhyashri Ramesh - master of the classical South Indian temple dance Bharata Natyam.


Useful Reminder

Participation in all programs is mandatory. To maintain the proper atmosphere, wearing the flashy clothes, eating meat, fish, eggs, drinking coffee, black tea, using tobacco, alcohol and drugs are prohibited. Violation of this rule may lead to dismissal from the course. Here people eat the lacto-vegetarian food only. We can not cater to special dietary needs of each practitioner. Education on the course is based on the traditions of Gurukula. This is a classic way of knowledge transferring in the spiritual tradition of Yoga. Its basis is the trust and mutual respect between teacher and pupil. The purpose is to get the complete physical, mental and spiritual development of pupils. We recommend to look through our teaching, attending classes and satsangs (group meditation) at one of the Sivananda centers.


Address

Center for Education and Recreation «Lesnik». The Forest Inspectorate.
Orzechowo Morskie, 76-270 Ustka, Poland
Tel. and fax +4859-81-44-635

Contact Information:
Sivananda Yoga Vedanta Zentrum Berlin
Schmiljanstrasse 24
12161 Berlin
Germany

Tel +49 (0)30 85 99 97 98
Fax +49 (0)30 85 99 97 97
Email berlin@sivananda.netwww.sivananda.org/berlin

Teachers courses information: http://www.sivananda.eu/ru

If the nose is not breathing.

In yoga, breathing through the nose is paid much attention. The fact is that the nasopharynx is located closely to the cerebral hemispheres. Therefore, active nasal breathing stimulates the frontal lobes and, therefore, can awaken the dormant areas of the brain. According to observations of yogis, it develops the mind, improves memory and concentration, and sometimes awakens the hidden human capabilities, such as intuition and even clairvoyance.

In yoga, there is a special procedure of nose purification (neti), which is an integral part of the 6 main yogic purification practices (shatkarma-kriya). Here is a simple version of it, which does not require special preliminary training or special yoga asceticism.

So, the first step is to rinse the nostrils with water, releasing them from lumps of solidified nasal mucus. To do this, lightly draw water into the nostrils, and then forcibly blow it out. Usually, together with mucus, it also washes away the dust and dirt filtered by nose during breathing.

Then, perform the second step - nasal water abstersion. In yoga it is called Jal-neti. Fill a small teapot with warm, a little bit salty water (the ratio is 1 teaspoon to 0.5 liters of water). Stand over the sink, and while bending your head to the right insert the spout into the left nostril. Then, slowly pour water which gradually begins to flow from the right nostril. At this time, breathe through the mouth. If everything is done correctly, the water automatically flows from the bottom nostril, washing the nasopharynx. After a short rest, incline your head to the left and repeat the procedure from the right nostril to the left.

Lavage is a useful procedure, but remember that our nose is still for breathing. Therefore we need the third step - cleaning of the nose and thin nasal passages with air. This is carried out by the following exercise: inhale gently through the «difficult» nostril and exhale through the «easy» one (anuloma-viloma pranayama). Repeat several times, then relax a little.

The effect of this exercise is based on the fact that a thin stream of cool air activates circulation in the nasopharynx system, and it helps cleaning the nostril very quickly. It is useful to carry out the procedure of nose cleaning just before the exercise. Cold air slightly narrows the blood vessels, that is, acts as the nasal drops, but unlike medicines, it does not have side effects. If you do the exercise regularly, it's possible to completely get rid of colds with time.

Sometimes the «difficult» nostril opens if you lie on the opposite side for 3-5 minutes. A regular massage of nose wings near the bridge of nose is also helpful. Remember that nasal breathing is very helpful for the brain, so it is better to try to clean the «difficult» nostril. Gradually the habit of nasal breathing is fixed, and eventually you'll breathe by nose absolutely freely.