Today we want to talk about yoga master sridharma Mittra, who is a legend.
Dharma was born in Brazil in 1939 and began learning Yoga books as a teenager.
In 1964, under the leadership of master Sri Swami kailashananda, he conducted an in-depth study of Ashtanga and karmic yoga in patangali.
In 1975, he established one of the earliest yoga schools in New York City: Dharma yoga center.
Since then, he has trained tens of thousands of students in his teaching career.
He has carefully photographed more than 1300 asanas and created the 908 asana Master Yoga chart.
So far, at the age of 81, he still insists on Teaching in the college every week.
It is said that his favorite asana is head handstand, and it is a complete head handstand without hand support.
He said: handstand is the king of asana and one of the most important Yoga asanas.
It will make your brain fresher and your mind more concentrated.
Now, at the age of 81, he still practices yoga every day and teaches yoga every week.
He has always maintained a young attitude and strong body.
Today we will learn his preparation yoga Nidra’s Yoga sequence.
First, let’s take a brief look at yoga nidre.
Yoga rest is a special way of meditation.
Literally in Sanskrit, “Yoga Nidra” means “Yoga sleep” or “spiritual sleep”.
Yoga Nidra is the way of pratyahara sensory convergence, which belongs to the fifth branch of patangali Yoga system.
It is a process in which consciousness constantly receives, from the external world, the body, the breathing process, the conscious mind, and finally to the unconscious mind.
Once our consciousness disappears from the heart (various desires cause the fluctuation and change of mind), our cognitive state, hallucination state and deep sleep state dissipate like clouds.
Our self-consciousness will completely disappear and no longer exist.
This is a very good experience of complete relaxation.
In the advanced stage of yoga Nidra practice, it is considered to be a very good way to Samadhi.
Although technically, yoganidra does not need any warm-up, and anyone can practice it at any time, you can settle down and quickly get the deep relaxation brought by sleep through short asana exercises, meditation or breath adjustment to prepare your body and mind.
Dharma says the first step is to stay healthy and suitable for any form of daily exercise, including sun worship, running or aerobics.
Then, when you are ready to try yoganidra, please start with the following postures, breathing methods and meditation to remove the pressure from your body, mind and heart.
Practice making modifications in your comfortable area to ensure your safety.
After completion, rest in the body spreading pose for at least 10 minutes.
Then seamlessly transition to yoganidra.
1.
Start the standing hand grasping toe stretching mountain pose and transfer the weight to the left foot.
Bend the right knee and hold the right foot from the inside of the right leg.
Stay here, focus on finding stability, put your left hand on your left hip or extend your arm.
You can also try extending your right leg to the side.
Keep breathing 5-10 times.
If the holding time is short, repeat the pose twice.
This pose requires awareness and concentration in the current moment.
2.
Side panel type.
Next, change the perspective and use the same shape from different planes to enhance the strength of arms and shoulders and test the balance.
The focus is still on finding stability.
In the side plank pose, place the shoulder over the wrist, pull up the lower abdomen, rotate the toe to the left, and transfer the weight to the left foot and left hand when extending the right foot to the sky.
If you can, grab your right toe with your right hand and look up.
Keep balance and relax, keep 5-10 breaths here, or practice 2 rounds.
3.
The side corner binding type comes out of the side plate type, puts down the right toe, puts both hands on the ground, raises the trunk when inhaling, puts both hands in front of the chest, closes ten, and enters the high sprint.
Exhale and twist to the right to keep your hind legs strong, and keep your front knee on your front ankle, here or tie your hands.
Hold 5-10 breaths, then exit and return to the plate.
Side change exercise 4, after the low sprint variant comes out of the binding in the left side corner, keep the left foot forward, and then lower the right knee to the ground.
Inhale, lengthen your spine, and extend your arms to your ears.
Stay here and feel the stretching of the right hip and quadriceps muscles.
Or bend your hind legs, clasp your hands, and put the sole of your right foot on your right elbow.
Pay attention to keeping the spine extended; Avoid compressing the lumbar spine.
Stare up.
Hold position for 5-10 breaths.
5.
God Monkey Style starts from the low sprint with the right leg in front, slowly move the right foot forward and the left foot backward to find a place suitable for you.
Try to keep your hips upright on the front of the mat.
Put yoga bricks under your hands to keep your torso upright.
Put your hands on your chest, close them, or lift them above your head.
Stay here for 5-10 breaths.
Then quit the side change exercise and take a few breaths in the baby pose.
6.
Breathe alternately through left and right nostrils and sit on the floor or chair to keep comfortable.
Place the left index finger and the tip of the thumb on the left thigh.
This prevents energy dissipation.
Next, exhale through your nostrils and close your eyes.
Close the right nostril with the thumb of the right hand, then inhale through the left nostril and observe that the breath reaches the bottom of the spine.
(the rhythm of breathing should be natural.) close the left nostril with the ring finger of your right hand, and then exhale through the right nostril.
Watch the breath extend up your spine and away from your nose.
Then, inhale from the right and exhale from the left.
Cycle for up to 10 minutes, 7.
Meditate and sit on the floor or chair.
Look at the tip of your nose.
Do not open your eyes or do any body movements that can cause stress.
If you can’t find the tip of your nose, just imagine where you’re focusing your attention.
Stay relaxed.
Don’t “do” anything.
This simple meditation will calm your mind and allow you to relax completely.
Try to practice for at least 5-10 minutes every day.
If you feel calm or have some meditation experience, practice for more than 20 minutes.
8.
After yoganidra meditation, enter the corpse spreading pose, and then close your eyes for 10 minutes or more.
Now, you are ready to experience yoganidra (rest or sleep).
Your nervous system is calm; your body and mind have no pressure and tension.
For Yoga rest, your body must be comfortable, so please use any accessories you like (for example, blankets under your head, cushions under your elbows and knees).
The temperature should also be comfortable.
Please add blankets as needed.
When ready, feel your whole body sink to the floor.
Pretend to watch your body fall into a deep, dreamless sleep every time you exhale.
When listening, please remain a witness and understand how your body and mind react…
