Reflect and come back into the here and now.

IBIZASPIRIT platform yoga blog

The valuable time between Christmas and New Year.

For many people, the period between Christmas and New Year is a time of contemplation. It is quiet, many of us are at home or relax on vacation. Finally, time for the things that were set back a little more or less throughout the year. We reflect, think about what we achieved, what was good and what was less good. An annual review takes place in the mind. Then we calmly come back into the here and now and collect energy for the new year.


How I positively changed myself.

At the beginning of 2018, the word “freedom” danced around in my head, manifesting itself throughout the year so much that my life circumstances created afterwards. Because I always looked at this word and imagined how I would do with it … I already felt “freedom”. Now I can say “Wow”. From a professional perspective, there has been a new change that has brought me freedom to be self-creative. For next year, there is another word for me, I accept what happens and just keep going as before, in one or the other direction give a little more gas, because to see what can develop is very exciting for me.

Do you also have a word that changes yourself? Or do you rather say “I let myself surprise what the new year will bring”? We are free in thinking. And especially right now, since we have got some time. Do you have to work between the holidays, I wish you that at least everything runs a bit quieter than usual and you can go down from the gas pedal.

For this short blog, I’ve brought you an exercise that will help you stimulate your body and organs to get your metabolism and digestion going. It settles the energy balance of the right and left side of the body and helps you to open your heart and focus on the things you just experience. Come back into the here and now. There are easier and more difficult ways to do this exercise. I have described an easier version. Do it slowly and at the speed that is most comfortable for you:

ARDHA-MATSYENDRASANA

Starting position: Twisted seat.

You sit cross-legged on your mat and stretch out your right leg. The left leg remains bent. Depending on how it is possible, place your left foot to the right inner thigh or place the heel to the right thigh near the hipbone (as in the ½ lotus). The left hand sits on the right tibia, the right one sits behind the pelvis on the floor. Breathe in and set up your spine, with the exhale you turn out to the right side.

Repeat the exercise on the other side. As you can see in the following pictures, you can also rotate from the cross-legged sitting position to the side. Use a chair when cross-legged is uncomfortable.

Reflect and come back into the here and now
Reflect and come back into the here and now
Reflect and come back into the here and now
Reflect and come back into the here and now

 

Reflect and come back into the here and now
Reflect and come back into the here and now

Author: Claudia Hahn

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La practica de yoga trascurre 24h días

Autora: Ianire Casanovas

Yoga es una forma de vida y la practica de yoga trascurre 24h días. Aprende por qué.


Yoga, una forma de vida.

Cada día esta mas extendida la practica de yoga en nuestra sociedad occidental.

A menudo algunos alumnos me preguntan las diferencias entre todos los tipos de yoga que hoy en día existen.

Son muchos los diferente estilos de practica de asanas (posturas) que actualmente están al alcance de nuestra mano, y esto a veces genera confusión.

Pues bien, la practica de asanas es como la puntita del iceberg que sobresale, (es lo que podemos observar), pero solo eso. Una pequeña parte de algo grande.

La practica de yoga trascurre 24h días;

  • como pensamos, sentimos,
  • como nos expresamos,
  • como conseguimos vivir el momento presente,
  • como disfrutamos de la vida,
  • como nos llenamos de prana (la fuerza de vida),
  • como trasformamos los supuestos problemas en lecciones de vida, y
  • como aprendemos de todo esto.

Elegir el estilo de practica de asanas que mas se adapta a ti es solo decisión tuya.

El objetivo de todos y cada uno de ellos es el mismo, acercarte a la plenitud, felicidad y evolución personal.

“Practica desde el corazón”: los resultados serán inmejorables.

Ianire Casasnovas

I love yoga because…and you?

Author: Claudia Hahn

I love yoga because …..

There are plenty of reasons why you can choose the path of yoga. Yoga helped me to become strong, break out of an environment that was not mine. I needed a lot of courage and without yoga I certainly would not have made it. Why do you love yoga and what good things has it brought into your life?


Everyone writes the own story, sometimes with really nice and sometimes with less nice moments. Every experience sets a milestone in our life and makes us grow. I see yoga as one of the most natural methods of self-help we can find. It offers a variety of ideas and possibilities to strengthen one’s own innermost being.

Philosophy, meditation, satsang, and any form other than the body movement on the mat, was strange to me at first. It took me a long time to get that to myself, which I really needed.

My very first yoga class was in a public class that actually pleased me, but that statement from a student after one hour shocked me: “With yoga you have to be careful. If you are not careful you will fall into a huge dark hole. You are poor if you have no one to get you out of there.”

How would you feel with such sentence? Unfortunately that guy couldn´t give understandable reasons for his opinion. At that time I thought in dismay, no, I really didn´t need that. I therefore desisted from yoga.

Yoga came back to me a year later and happily I decided to practice again, Chaturanga Dandasanas, Dogs looking down, Hand-foot balances …. so much body work, so much sweat and then relax, I found out 🙂 that was mine and still is today. I am an absolute Vinyasa Ashtanga fan.

In retrospect, I find that the philosophy of yoga has become an important piece of my life. We are allowed to be as we are, we can experience and make mistakes, because we learn from them, we can differ from others, and we can cheer and scream for joy, even if no one understands us.

As a child, I prayed every night and sent positive thoughts to every creature. The universe has noticed and not forgotten me. Everything you give from you comes back one day to you – I was allowed to experience that not only once. The philosophical explanation of yoga contains a truth that captivates me.

I was very inspired by the 8 steps of the Patanjali Yogasutra. The story contains so much worth knowing. The ancient wise Rishis were clever and knew how to harmonize the vibrations of the environment and nature. What they gave us is a great gift.

The eight stages of Patanjali contain an ethically morally constructed structure that is beneficial for personality development. It’s about the behaviour with the outside world, developing self-discipline in body practice, learning to detoxify  by breathing techniques and learning to observe the outside world as part of life, with the possibility to retreat. It’s about concentration training, about focusing on what you’re doing, meditation that’s nothing but mental education, and the education of the eighth-grade Samadhi: a happy state that’s hard to describe. Being in union with the environment and be completely satisfied.

If you are more interested I can really recommend to read: TKV Desikachar Yoga Tradition and Experience “The Practice of Yoga after the Yoga Sutra of Patanjali.”

Sorrow – pain – healing – happiness and peace …… We live in a massive dualistic system. In this system we can learn to recognize the duality in its positivity. Could we feel the heat without ever having experienced cold? You can choose the word warmth instead of heart warmth. Every experience, every step of our life is so important, it shapes us.

I’ve been teaching yoga for over 12 years and I’m happy to see my students develop during the training. Most of them found the courage to take the step to share their talent with the world. And that is the greatest gift for us all!

I love yoga because ….. Yoga is simply cool.

I wish you a nice pre-Christmas week and would like to give you a little exercise:

Allow yourself to pause, feel your feet on the floor and tell to yourself, here I am and that is wonderful!

Give a smile to you- because what you are doing is something very special.

Love

Claudia

 

 

 

 

The magic time before Christmas – Stay relaxed with Yin Yoga

Author: Claudia Hahn

The cosiest and quietest time of the year has begun, we treat ourselves to every rest we need and take into account the needs of our body ….. of course we do that, don´t we? 😉 Hardly stressed, we buy the most beautiful Christmas gifts for our loved ones and gladly accept the additional tasks of ourwork, because there are still many things to do at the end of the year. Now, who of us is able to do this actually?


The weeks before Christmas can have something magic, but we need to keep balance to be able to enjoy them. We give a fasting go to do all for having a beautiful time with our dearest at the end of the year. We often forget however that we consume much more energy during this time. The lighting conditions have changed, the days have become shorter and our need for relaxation is now much bigger. Treat yourself to a break with Yin Yoga. Draw strength and energy. Charge your battery. 🙂

What is Yin? The Yin belongs to the Yang and comes from the Taoist / Daoist tradition. This nature-related system originated around the 4th century BC. This tradition is described as a tradition of wisdom and has established itself over the millennia as a philosophy of life. The polarities yin and yang are considered. The Yang describes the male, stimulating and logical side. Yin is the feminine, static and calming energy. Two forms of energy that describe the nature of things in our world and their constant transformation.

The symbol represents the wholeness of all things. The white side in the symbol stands for the Yang energy and the black for Yin.

The yang can not do without the yin and the yin without the yang. Both forms of energy form a unity and find each other in the other.

Yin-Yang

Earth-sky

Deep-high

Dark-bright

Water-fire

Stabil-conversion

Moon-sun

passivity-activity

In Yang Yoga you will find all muscle active yoga styles like Hatha Yoga, Vinyasa Yoga, Ashtanga Yoga…..

In Yin Yoga classes you find a training in more passive muscle activity and the positions are held for a longer period of time.

We are allowed to let ourselves down and just enjoy the individual exercises. Why do we do that? The answer of this is, we want to loosen up underlying fascia structures / connective tissue structures, make them supple and allow our meridian system a better flow of energy. Moreover Yin Yoga gives us room to come in a very pleasant mental retire, switch off and watch oureselves heedfully.

In the following I have described  a small exercise sequence 🙂

It should bring you serenity in the current magic of the time before Christmas and give you a sense of letting go. Give yourself a few minutes, completely for you ….. 15 minutes … or less, how you like.

1. Butterfly

2. Lying heart opener

3. Lying twist

Find a cozy and warm place, take out a blanket or your yoga mat, light a candle, if that’s your taste. You can practice without music but also with music that has a nice, pleasant effect and invites you to relax.

Material: 2 small pillows and one or two blankets.

1. You sit down on your mat for the first exercise, stretch both legs forward, the soles of your feet touch and your knees are slightly open to the side, and a pillow under each of your knees. Now relax and lean over your legs, just as far as you come. The most important is to be relaxed. The body does it all by itself.

You breathe in through the nose and direct your breath into the abdomen, over your back you let the breath out. Imagine figuratively that you exactly breath this way.

Stay for 3-5 minutes and also longer, if you like.

Butterfly position

2. For the next exercise, roll your blanket to a long sausage, take a second blanket and roll them together. You put the blanket lengthwise on your underlay and sit down in front of it, hold yourself a little up and calm down on the blanket roll. Your sternum should be able to open well and your shoulders sink low and relaxed. The legs are stretched. You can put the pillow under your knee.

Stay for 5-8 minutes, then lay on the leftside, pull your knees to the chest. Put the ceiling sausage aside and get inthe supine position.

Shavasana with heart opener

3. In supine position you put both feet on, the fingers are stilted an press your hands in the ground, as well as your shoulders. Now roll your back slowly up from the mat vertebra by vertebra and let your hipbones shine like two lamps to the ceiling. Lay your back slowly on the mat again. Roll up a second time but not that high like before and shift your pelvis slightly to the left side, droop your knees to the right side. You open the arms at shoulder level. Lie relaxed and inhale into your left flank side.

Stay for 3-5 minutes and then shift the pelvis to the right side to repeat the exercise on the left. Finally, cover yourself and stay in a supine position for a few minutes …. enjoy and relax ….

Lying twist

After each exercise, you feel into yourself and give your body what it needs, sometimes it likes to stretch to compensate ……..

Stay relaxed – because stress can anyone 🙂

I wish you yin and yang harmony and a nice advent season.

Let me know if you have any questions or comments to this exercise.

Love

Claudia