Basics Blend:
A good place to begin or a great class to attend to go back to basics. Conscious Breathing; Ujjayi breath and other pranayama; warm-ups; yoga postures (asanas) with detailed instructions; savasana and other relaxation techniques. The general theme of Yoga Ink classes is to open the heart and find the light inside of you. And then you take the light and create fluid motion seemingly without effort.
Ruth’s Blend:
Great for practitioners of other styles and also people who have attended Basics classes and want a little more physical challenge. Most classes begin with Sun Salutations. The classes continue the idea of opening the heart center and using this lightness in the asana. Asanas are generally more difficult than in Basics but new awareness directed toward the most Basic of asana will amaze the body. Questions about asana are encouraged. Astanga practitioners find this class a good complement to Astanga as asanas can be explored slowly and with detail.
Kundalini Yoga as taught by Yogi Bhajan:
A Kundalini Yoga Class as taught by Yogi Bhajan includes mantras, mudras, chanting, physical postures, meditation and relaxation with THE GONG! Come and experience this inspiring and life balancing style. Kundalini Yoga is considered the most comprehensive of yoga traditions, combining jappa (repeating a mantra) meditation, core inspired physical exercises, and long deep slow breathing and Breath of Fire among other breath techniques, eye focus and wonderful relaxations with and without the vibrations of the gong. Kundalini Yoga elevates the spirit, increases energy and helps the practitioner feel GOOD! Kundalini Yoga works the entire nervous and glandular system and awakens the full potential of human awareness in each individual. It helps clear inner conflict, creates the power to deeply listen, cultivates inner stillness, and helps to have prosperity and deliver excellence in all that we do.
Astanga Yoga
Astanga in Sanskrit (the ancient, sacred language of Yoga) means "eight limbs". This refers to the eight limbs of yoga, which includes breath, meditation, posture work (pranayama, dharana and asana) and five other limbs leading to enlightenment. The Astanga practice as taught by Sri Pattahbhi Jois, combines the eight limbs into an invigorating, healing and exhilarating form of yoga, which detoxifies the body and helps quiet the mind. It is a cardiovascular workout using ujjayi breath and the bandhas as focus and fuel to sustain 80 minutes of flowing movement, with each asana held for five breaths. The heat generated in the body creates longer, more flexible muscles. The bandhas develop and strengthen the core of the body, helping to bring lightness to each asana. Astanga is a vinyasa flowing style of yoga. Some yoga experience is necessary before attending the class. Ruth's "Blend of Styles" classes with their attention to detail are a good foundation and complement to the Astanga practice.
Yin Yoga
Yin Yoga concentrates on the bones and connective tissue from about mid-thigh to the middle of the spine. This part of the body needs a practice of quiet acceptance in order to make changes.
Anatomically, the ligaments bind bone to bone and the tendons bind the muscles to the bones. In Yin Yoga the term “connective tissue” includes ligaments and fascia, and “muscles” includes muscles and tendons.
A joint is the space between the bones – this is where movement is possible. Think of this as the space between thoughts, which is where meditation begins.
Joints are injured by too much pressure. The muscles and ligaments are trying to protect the joint. They will tear first before the joint is injured. Yin Yoga is specifically designed to exercise the ligaments and the connective tissue to create space and strength in the joints.
Every system and organ and each part of our body is sheathed with connective tissue. The connective tissue allows each system to fulfill its function and each part of the body to move. All of these movements are generated by tensions, compressions, and releases, which are communicated throughout the body bio-electrically and bio-magnetically on a cellular level.
This network of communication aligns with the meridians that Eastern medicine uses. It is the source of our life force, our energy, which is called Prana in Yoga, Chi or Qi in Chinese medicine.
Yang exercise includes running, Astanga or Power Yoga, weightlifting and swimming. Yang movements feel good as they work the muscles, lengthening and strengthening them.
Yin movement gives us our lightness when we move, the grace and fluidity of flexible joints. Yin Yoga stretches and rehabilitates the tissue that forms our joints. When done properly there is no strain – no pain. Just release, especially in the connective tissue of the hips, pelvis, and lower spine.
"The real yoga is what you can't see." David Williams
Yin Yoga is NOT a restorative style of Yoga. People that are addicted to Yang styles such as Astanga, Hot Yoga, Vinyasa Flows etc., may initially be bored and distracted during a Yin practice, they may think it is easy and soft. Staying in the postures for longer periods of time may change their minds! Postures can be held for longer and longer periods of time up to 20 minutes or so.
As it is a deep practice, it is easy to over do and cause tissue damage. Listen to your body, it will speak to you. And allow your body to rest and heal after a Yin practice.
“We tighten our muscles to protect our joints. We relax our muscles so we can exercise our joints. What is your intention in the pose you are doing?” Paul Grilley web site yinyoga.com
HOW TO PRACTICE YIN YOGA
The three Tattvas (the reality) of Yin Yoga:
1. Come into the pose to an appropriate depth
2. Resolve to remain still
3. Hold the pose for a determined time
When to Practice yin Yoga
1. When the muscles are cool
2. Early in the morning (when the muscles are more likely to be cool)
3. Last thing at night (to calm the mind before sleep)
4. Before an active yang practice (again, before the muscles become too warmed up)
5. In the spring or summer (to balance a natural yang time of year)
6. When life has become very hectic (yang energy)
7. After a long trip (yang energy)
8. During your moon cycle (to conserve energies)
Things to remember
- Hold postures for several minutes – 1-20 minutes.
- Hold postures with muscles relaxed – keep the area that is being “worked” relaxed, which might mean you need to back off a bit and use support.
Relaxing will help the connective tissues and the mind. Relaxing on command is not easy. Trying to completely relax can be very difficult – observe what needs relaxing and breathe into it. Run a relaxing commentary in your mind: “relax the eyes, the eyelids, the stomach, the heart, the hands, the fingers…etc.”, this will help the time to pass too.
- Adapt to the seasons of your life – some postures may be good for you this month but not good next month, listen to the messages your body tells you.
- Breathe normally but if you find the time long in each posture then mindful breathing will help the time pass or use a mantra – a simple mantra is ”OM on the Inhale” and “OM on the Exhale”.
- Mindfully holding the breath may feel comfortable in some postures…it does help open the back.
- Mindfully holding NO breath is also helpful sometimes. Again, listen to the body. In Yin Yoga each breath will NOT be the same as the lungs may feel pressure.
- Rounding the spine helps the connective tissue. Extend the spine first with a flat back and then round for maximum opening of the spine.- Help re-establish the natural sacro-lumbar curve that tightens and straightens as we get older – practice back bending without strain.
- The upper body is Yang and the lower body is Yin…as we get older the legs and hips get tighter and the arms get weaker. Use some upper body strength while helping to release the lower body, gentle pulling is okay!
“Accepting the things we cannot change” is the serenity of yin. The courage to change what needs to be changed is yang. Harmony or balance in life comes from having the wisdom to know the difference. This wisdom cannot be given to you or taught to you. It must be earned and learned through your own experience. Our first tattva (‘Come into the pose to an appropriate depth.’)
is the opportunity to gain this wisdom. Listen to your body, go to your first edge and when, and if, the body opens and invites you in deeper, then accept the invitation and go to the next edge. Once at this new edge, again pause and wait for the next opening.
In this manner we play our edges, each time awaiting a new invitation. We ride the edges with a gentle flowing breath.”
Accept. This is the essence of yin.
glossary:
- Asana – yoga posture
- Astanga – eight limbs
- Bandha – band – intentional contraction and holding of certain muscles to reach the core of the body to help move the prana in the body and help create a light practice
- Ujjayi – Victorious breath – an intentional breath using the throat muscles to bring the breath in slowly and deeply and to exhale slowly and completely.
- Vinyasa – flowing style of Yoga practice, moving from posture (asana) to posture with mindful breath
- Yoga – yoke or unite
