Yoga develop your self-practice

Do you think you know? Well, check it out!

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When you integrate the practice into your life, it is when you truly experience its power and harvest all the fruits from your dedication. Read the pdf to get an understanding of how to get there!

Yoga is not about stretching. It may involve stretching, which is different. Some of the styles may look like physical activity but it is really a subtle process that transforms you from the inside out. Strength and flexibility are just added bonuses. The postures are powerful on their own as they manipulate your subtle energies, but how the sequence is designed is fundamental for the energies to flow properly. As you become more and more aligned and comfortable in your body when practicing the postures, so do your breath and your mind (all the aspects of the mind: conscious - unconscious - subconscious) are transformed towards balance, equanimity, peace, and grace. Your body then moves progressively towards its most optimal state, where it becomes more ready for the final and true purpose of yoga: liberation.

Read the pdf to find out how yoga works on your nervous system, immune system, digestive system, and much more, basically in your whole well-being.

During the yoga practice, we greatly use all our joints. However, our hands and feet do not get enough attention to get strengthened and well lubricated, and often people can potentially get injured over time. It is important to mobilize, lubricate and strengthen all the joints: wrists, shoulders, hips, knees, elbows, ankles, knuckles, and spinal cord.

The movements in this video may appear simple and perhaps even silly. However, doing them properly is what is difficult yet what is the most important. It is easy to move mindlessly without control, a different thing is to do the movement with high quality, with conscious control, attention to detail, concentration, and performing the intended internal action while using the breath in synchronization.

Look for quality and not for quantity. As mentioned before, in yoga often less is more.

Once you have memorized the moves then you can do them on your own, for the number of repetitions you feel comfortable with or that you can accommodate into your life schedule. I recommend you do 3 cycles of a number of repetitions that feels good enough, usually 5 to 10, but a number that is neither too strenuous nor too easy. You do want to feel you are making an effort but that is still within the range of something you can do.

You can start doing this pre-yoga video for about two weeks or until you find them easy, then you can choose to do some of the exercises on some days and the others on another day. Or you can do them all, one, two or three days a week. These exercises are supportive. You can add a few of them as a short warm-up before starting your yoga practice, and vary this warm-up from time to time.

Surya Namaskar or Sun salutations are the usual warm-up sequence in yoga. There are different variations of these. Here you will learn version A from the Ashtanga Vinyasa Yoga Style.

Surya Namaskars are a series of postures that are to be practiced in a strict order and which together make a cycle or mandala where one finishes the way one started. This sequence is very powerful and is much more than physical exercise.

Physically, the sequence prepares your body for the standing and seated postures, warming up all the body in a gentle way.

On the other side, it works on regulating your breath, and as you practice it consistently, your breath will lengthen and your nervous system will transition to a rest and digest response as its default setting. This setting is fundamental for establishing a more steady state of peace that more and more becomes less shakable by the challenges of your everyday life.

Additionally, when practiced on your own it begins to draw your mind into a meditative state, you develop higher levels of concentration and better memory.

Finally, it works on enhancing and directing the flow of energy. As you practice your alignment improves and with it, the way your energy flows through your body improves as well.

I recommend you first watch the whole video. This video shows different progressions of the Sun Salutations sequence, with each new cycle showing a more advanced version. The idea is that you will find a version that is suitable for you. If this is your first time doing yoga, start only with the first version and move up only when you feel you have completely mastered your version at all levels: strength, relaxed controlled breath, and relaxed controlled mind. You must feel really comfortable in order to move up.

As stated before, look for quality rather than quality, focus on the details, work towards precision to progressively improve your alignment. Allow your body to build the strength and flexibility that is appropriate for each variation. The progressions shown can easily take 5 years.

Do not rush, for the process is a great part of the practice itself. What you are doing within is far more important than how it looks outside. Your journey is yours, let go of comparisons and honor your process.

Remember that mindful repetition is essential.

Start with 1 cycle and slowly build up to 5 cycles.

Enjoy!

This video consists of a sequence of standing postures. It is assumed you have done your Sun Salutations beforehand and hence, you have warmed up. Do not start straight into this sequence if you have not done so. Always warm-up, this way your practice remains safe. Therefore, you must do first the Sun Salutations and follow them up with this sequence.

Pay deep attention to the details for each posture for these are important for the development of the right alignment as you practice over and over again. The internal action is fundamental for it ensures progress and is what allows your body to manifest the change. As you start to get more and more into the right alignment your energy will start flowing more efficiently, and postures will become more gentle yet strong.

Do your best to memorize the sequence so that you don't need to follow the video. The latter is ESSENTIAL in order for you to enter the meditative/flow state, for you need all your attention to be within in order for the greatest benefits of the practice to be revealed to you. Initially, entering this state will not happen that easily or frequently. Eventually, the state manifests as you repeat the sequence keeping the intention (internal actions - tips -details of the postures), the awareness (your attention in the present moment observing what is happening within so that you can take the right action and the right choices both for body and mind) and the repetition (it is a must to repeat in order to get somewhere!!! repetition is fundamental for a process to take place and for the body/mind to transform).

You can choose to start just adding one or two standing postures and slowly add the rest in order to build it up completely at your own time.

Often the most simple is the most difficult, our minds like to complicate everything. We aim to do the opposite in yoga, for the more advanced you are in yoga the fewer postures you would do!! Therefore, let go of the need for achievement, and know that if you practice properly it will all come to you.

All the best!

Cat

The standing postures prepare the body for the seated postures. Make sure you have done the Sun Salutations followed by the standing postures before you do the seated postures, this way you will be properly warmed up, ready, and with the energy flowing properly. The way the sequences are built is based on how the way the energy is meant to flow, which for a while you won't feel but you eventually will.

As with the standing sequence, do your best to remember the sequence so that you become independent from using the video. You can also start by adding one or two seated postures and as you progress in your practice you will eventually add them all. All this process should flow, meaning it feels that you are ready to add them.

Keep in mind that the full expression of the postures is not something that happens in one day, instead, it builds up, it is a journey and it is through this process that many important lessons are learned. Do what you can but certainly do your best, making sure you are indeed putting the right effort without over tensing or pushing crazily, but more with a sense of gentleness and control.

With your awareness (full open attention), find the edge of your comfort zone in each of the postures. Nothing grows or evolves in the comfort zone, therefore you must step a LITTLE forward. It does not have to be a big step, in fact, a small one is better, just that extra bit where you are in discomfort but one you can handle. Your breath will always guide you. Once in your discomfort, breathe deeply and get in control of your breath, making the inhalation as long as the exhalation, and working on lengthening, deepening, and slowing down your breath. This is fundamental for it is the breath that will open the postures to you. If you find that you cannot control your breath this means you have gone too far, then you must ease the posture to the point where you can get in control.

You can do it!!

Cat

Back-bends are a very important aspect of your Yoga practice. They activate the circulatory system and help release deep stored emotions. They teach you how to face your fears, how to get gently into discomfort while honoring your body, how to read your body, and they teach you about effort and dedication. During these postures, your body moves in a way it does not do during its normal activities, yet these movements are greatly beneficial for your spine mobility and health, helping to stabilize your nervous system.

Let any emotion that manifests, to be, without judging it as a bad or a good thing, but simply acknowledging that you are feeling it and letting it drain out of your system with the least resistance as possible. Know that it is being released and if you resist it will not happen efficiently or not at all. The more you let go, the more clear and light you will become.

It is very important to understand back-bending postures as expansive movements, thinking always in elongating the spine creating space between the vertebrae before even attempting to move backward. Sort of like the edges of a fan's blades. This ability is a result of conscious use and the development of strength in the muscles that support the back and therefore the bent of the body. This comes with persistent practice, it will not happen on one day or with irregular practice. As you repeat with awareness and doing the indicated internal actions, your body externally will start to transform and find itself progressively at more ease as it builds both strength and flexibility.

Back-bends are a long journey for most people and will take time to find yourself comfortable in these. Just take it easy with an attitude of infinite compassion, love, and non-violence towards your body. Having said that, these postures are naturally challenging, discomforting, and difficult. Accept these qualities and embrace their super-powerful journey!

HOW TO USE THIS MODULE:

There are different ways you can use this module.

1. After doing the complete sequence but before the Savasana Module: Sun Salutations, followed with the Standing postures modules, the Seated Postures Module, Backbending Module, and Savasana.

2. After doing the Sun Salutations and the Standing Postures modules and finishing with the Backbending module as it has a few seated postures and a short savasana included. In other words, skipping the seated postures. However, the full savasana module is highly recommended but it is much longer.

3. Or, after doing the Sun Salutations, but make sure you have done at least 5 cycles. You must feel you have warmed up. You must then follow it with Savasana, either the complete module or a shorter version based on the complete module. take it easy in this case.

KEYNOTES:

1. "Do what you can but do something, for doing something is better than doing nothing" - YogaSutra. There is always a tiny bit that you can do. Know that if you are finding it very hard, it is all in your head. Simply, do less to get to your level. Now, there is some effort required, this is a must. You must be willing to put in a minimum amount of effort, it is all up to you.

2. Always work to lengthen your spine, by pulling your legs and your ribcage away from the pelvis. Basically elongating your spine in opposing ways, using the pelvis as the anchor point. This internal movement may not be externally evident for some time, and when it does it may be super tiny. Just keep the work and you'll start noticing the difference, eventually, you might get to the point where you can clearly feel it.

3. While back-bends on this sequence are very basic and for beginners, they are the main back-bends of a Hatha yoga practice. The depth to which you go, and the time you hold them, can make them very advanced. Look for quality and not for quantity. Let the quality dictate the quantity. It is far better and safer to make sure the foundations are well established.

4. If you are feeling your lower back, you are not doing it correctly, and it may be that you have gotten too far for your level. If this happens check that you are grounding your hips to the floor, with a light and gentle tuck of your tailbone, lengthening your legs backward, and just going to the depth/height that you can maintain with relaxed breathing. If you cannot get in control of your breath you have gone too far up. Find the height that is good for you, and work at this for a consistent time. Your level may be to attempt to lift the legs off the floor. Only then you may be able to go a little deeper. Repetition is Key.

5. Good luck!!!! Wishing you a mindful and loving practice!

GET READY

Set up your atmosphere with a candle, oil lamp, or dim lights, and if you wish some incense or essential oils. Make sure you are warm enough. When laying down on the floor, spread yourself like a starfish, spreading your arms and legs away from your body and to the sides allowing your feet to flop externally to the sides and with the palms of your hands facing up.

WHY SAVASANA?

Savasana is the most important section of your practice, especially if you are just getting started. During savasana your body absorbs all the effort of the practice: it heals, repairs, releases, relaxes, and much more. However, above all these benefits, here you have the opportunity to experience the essence of who you really are. It may take some time, but eventually, you may be able to sense/feel that which makes your body move and feel alive, that which is life itself, your energy, free from the mind. In stillness and nothingness, just being, you will find it.

You can also dive deep into alternate states of consciousness, train and induce lucid dreaming, leave your body in what is called an out-of-body experience (or an OBE), and many other techniques. Ideally, all these with spiritual purposes, which in the end is getting to know your true nature, for once there, all your limitations and fears will dissolve. Often, these practices can get you distracted from what really matters creating a detour to discover something that is really here, now, already available to you only covered with heaps of dust.

Savasana should never be skipped. Many subtle processes take place in this posture that you cannot see or perceive. Do your best to allocate at least 5 min for your savasana, ideally, the minimum should be 10 min. Over time, you will notice that if you have time, you'll go through cycles of 20 min or 40 min.

HOW TO USE THIS MODULE

This is a full session with individual sections. Your savasana does not have to be this long, but with time you will notice the benefits of it. Go through it at least once and pay attention to the different exercises. It can be done as a stand-alone module to get relaxed before bedtime. Whenever you have time to do this long session after your yoga practice then do so. However, if you are short of time you can choose any of the following options:

• Doing the complete session in a shorter time, you decide your own pace (or even slower if you have lots of time!).

• Choose the first and last sections. Make sure you have some time in silence, in stillness, and in beingness (doing nothing, only experiencing attentively).

• Choose any other sections but make sure that the first and last bits are included, even if for a short time.

• Train to be comfortable doing your practice and savasana in silence and with your eyes closed. Music can initially help you get into the mindset but it eventually becomes an obstacle as you become dependent on it. Therefore, slowly move away from needing it. It is in silence that you'll get to make the most beautiful discovery.

Wishing you the very best!!

Lots of love, light, and energy ✨✨

Remember, everything is within you, we are just trying to remove the cloud. You can do it! Trust yourself!

Namaste

Cat

This is a complimentary bonus video for core conditioning. It will help you gain strength in a gradual and gentle way. You can always modify to a more gentle version that suits you. Our core is the center of our bodies, where all movement originates. It is our foundation and center of gravity.

It is important to make the distinction between a conditioning video and a yoga video. Though they may seem similar in many ways, this conditioning video is purely physical. You can definitely bring the mindset you learned in your yoga practice since ideally this mindset is meant to permeate your entire life. While the postures in this video do not have the same subtle power that the yoga asanas have at the energy level, they will facilitate your progress in the yoga asanas.

Do not replace your yoga practice with conditioning videos. They are different. The physical aspect is only supportive.

Do be consistent, repetition and dedication are essential for experiencing change and progress.

All the best in your journey to strength!!

Know from your heart that you can do it, that with compassion and self-love we can do anything we set out for.

Lots of love,

Cat

This conditioning video is a more advanced core program, with which you will also build upper body strength and core balance. Watch the beginner's version to know your level, and if you find it easy you can jump into this advanced version. If you are not ready yet, take your time to build strength patiently using the beginner's core module, for building core strength requires time and dedication.

All the best!!

Cat