- 1 hour on-demand video
- Full lifetime access
- Access on mobile and TV
- Certificate of Completion
Get your team access to 4,000+ top Udemy courses anytime, anywhere.Try Udemy for Business
- Deepen practice experience
- Gain more knowledge
- Experience in Asanas and Pranayama
- Prepare yoga mat, soft carpet or big towel. Perform with empty stomach.
Course is dedicated to those who want to deepen their practice, as well as gain more knowledge and experience in Asanas and Pranayama. You will experience and learn:
- Breathing control exercises ( Full yogic breath, 3 step breathing and Kapalabhati to cleanse your respiratory system and energy channels)
- Proper warm-up (with sequences including Sun Salutations (Surya Namaskar) + Leg rises + Headstand preparation)
- 12 basic Asanas with breath control (to focus on your inner space) Inverted postures (to return venous blood and bring rest to the heart, to provide rich blood supply for the brain, and to strengthen your back muscles)
- Forward and backward bends (to improve digestion, maintain a youthful figure, and rejuvenate spinal nerves)
- Balancing postures (to increase concentration, as well as physical and mental balance) Three levels of relaxation in Savasana , Yoga Nidra Technique
Course is taught by an internationally certified Sivananda yoga teacher.
A Russian native, Jenny, has been practicing yoga since her adolescence. Having spent many years in India, she found multiple benefits and a joy of living when she incorporated Yoga into her everyday life. Inspired by the environment and culture, she eventually found herself at the world-renowned Sivananda Yoga Ashram, in Kerala, where she was guided by a skilled guru on her Teachers' Training Course.
Her guru, Prem Sadasivananda, hails from New York and is a direct disciple of Swami Vishnudevananda. It was he who endowed her with her spiritual name, Vijaya, which means “almighty” or “victory”. Her Asana classes were taught by Sri Mani Raman Chaitanya, the head of the Sivananda Centre in New Dehli.
After attaining her certification to teach, she established a new trend of Skype Yoga, which allows to teach students worldwide, erasing boundaries of time and distance. She has also stayed on the map conducting multiple workshops and retreats in both Asia and Europe.
Her students appreciate her gentle style of teaching and encouraging vibe she brings to class.
- For people who wants to experience classical yoga, relieve stress, improve posture, get healthy spine. Not for people looking for intensive workout.
- Initial relaxation, concentrate on breathing
- Breathing exercise, full yogic breath - turning entire lungs into play, treats chronic fatigue
- Three Part Breathing - calms and grounds the mind
- Skull Shining Breath - Kapalabhati Pranayama - cleansing, invigorating, warming exercise
- Double leg raises - strengthens abdominals and lower back
- Dolphins - building power preparing for the Head stand
- Sirsasana – The Headstand - multiple benefits, resting your heart and its a relief for varicose veins. Precautions : High B.P Low B.P, recent back or neck injuries, periods
- Sarvangasana – The Shoulder stand & Halasana – The Plough pose - multiple benefits, improves Thyroid gland function and removes laziness. Precautions : High B.P Low B.P, recent back or neck injuries, periods, slipped disc
- Matyasana – The Fish Pose – improves rolled shoulders, heart opener pose
- Paschimottanasana – Sitting forward bend – stress reliever, reduces belly fat, balance menstrual cycles. Precautions: Pregnancy, slipped disc
- Bhujangasana – The Cobra pose – helpful against stubborn constipation, increase spine flexibility and strength
- Salabhasana – The Locust pose – strengthening the abdomen, lower back and legs
- Dhanurasana – The Bow pose – Improve function of kidney and liver, helps alleviate hunchback
- Ardha Matsyendrasana – Half spinal twist - Helpful in treatment of diabetes, constipation, spinal problems, Cervical Spondylitis, Urinary tract disorder
- Kakasana – The Crow pose - Strengthens the shoulders, arms and wrists, Improves balance
- PadaHastasana – Hands to feet pose - The muscles of the back are stretched and energized, making one feel invigorated afterwards
- Trikonasana – The Triangle pose - It provides stamina, balance, energy and develops focus