by Shahrean Merican

Every warrior of light has felt afraid of going into battle.
Every warrior of light has, at some time in the past, lied or betrayed someone.
Every warrior of light has trodden a path that was not his.
Every warrior of light has suffered for the most trivial of reasons.
Every warrior of light has, at least once, believed that he was not a warrior of light.
Every warrior of light has failed in his spiritual duties.
Every warrior of light has said ‘yes’ when he wanted to say ‘no’.
Every warrior of light has hurt someone he loved.
That is why he is a warrior of light, because he has been through all this and yet has never lost hope of being better than he is.

*Excerpt taken from Paulo Coelho’s book, Manual of the Warrior of Light.

When we think of a warrior, we automatically think of someone who engages in battle or warfare. It doesn’t make much sense then that Yoga would have a pose called ‘warrior’. After all, Yoga is synonymous with peace and harmony, not violence and hostility.

The warrior pose is actually figurative of the battles we go through in our own lives and the qualities necessary to ensure we win our fights. To achieve this, we need to embody the positive characteristics that make one a great warrior: discipline, strength, courage, confidence and loyalty in body, mind and spirit. Most importantly, a true warrior NEVER QUITS no matter how tough the going gets.

This pose is one of my favorite as it helps develop strength, flexibility and balance. There are 3 variations to the warrior pose and for your personal practice; I have provided information on how to perform each variation taken from our comprehensive e-book, Yoga for Anyone.

Please note:Whilst the instructions provided below are simple and easy to follow, we ask that you by guided by your own body and limitations. Do not push yourself beyond your capabilities. If you require further information on any of the poses, please comment or email us directly.

Virabadrasana I (Warrior I Pose)

Method:
a. Stand with your feet 4” apart and bring your hands together at chest level.
b. Step your right leg forward to a maximum comfortable distance from your left leg.
c. Keep your right foot straight and your left foot slanted left on a 45° angle.
d. Bend your right knee, while keeping your left leg straight.
e. Inhale; stretch your hands above your head.
f. Tilt your neck up slightly and look up.
g. Exhale; bring your hands down at chest level and lower your head.
h. Repeat this sequence twice on your right leg.
i. To start the sequence on your left leg, step your left leg forward.
j. Keep your right foot rooted on the floor as when you completed step (g).
k. Repeat steps (c) to (g) on your left leg.
l. Repeat the sequence twice on your left leg.
m.Repeat the entire sequence on both legs four to five times.

Virabadrasana II (Warrior II Pose)

Method:
a. Stand erect with your hands at your sides facing forward.
b. Step your right leg sideways to a maximum comfortable distance.
c. Raise your hands to shoulder level with the palms facing down.
d. Turn your right foot to a 90° angle.
e. Inhale; bend your right knee, moving your body to the right.
f. Turn to face your right hand.
g. Exhale; straighten your knee, moving your body back to the starting position.
h. Return your right foot to the starting position. Keep your arms at shoulder level.
i. Repeat steps (d) to (h) on your left leg. Start by turning your left foot 90°.
j. Return to starting position and bring your legs together.
k. Repeat the sequence four to five times on both legs.

Virabadrasana III (Warrior III Pose)

Method:
a. Stand erect and keep your feet 4” apart. Bring your hands together at chest level.
b. Inhale; raise your right leg up, bend your upper body forward from the hips.
c. Stretch your hand in front of you.
d. Keep your head straight, look down to the floor.
e. Try to get your leg and arms in a straight line.
f. Exhale; lower your leg and straighten your body, bringing your hands back.
h. Repeat steps (b) to (e) on your left leg.
i. Repeat the entire sequence on both legs four to five times.

Stay tuned for my next Warrior Vinyasa routine that puts all the 3 variations together in a fun sequence!

admin | Yoga Postures | 02 12th, 2011 | No Comments »

If you have been following our blog, you would have read our earlier article titled “The 5 Most Common Mistakes of a Yoga Beginner”. If you would have read that article, you would have come across item number 3: “Wrong breathing sequence”. Now, God didn’t invent the word “why?” for nothing. “Why?” was meant to fulfil our inquisitive mind and this is why we have decided to explore the importance of correct breathing sequence when practising hatha yoga.

Why is breathing so important during hatha yoga practise?

Yoga means to unite the body, mind and soul. The aim is to create a balanced / harmonious integration of the body systems. Yoga makes the body elastic, cleanses the entire physical system, and makes the mind joyous and the body free from ailments. The link between the mind, body and soul is BREATH.

How does incorrect breathing affect my hatha yoga practise?

Improper breathing restricts the flow of oxygen to your red blood cells. The red blood cells carry oxygen from your lungs to the body tissues. When your body tissues are not getting the oxygen they need, this results in you not being able to hold your posture, find balance and focus. Many people will attribute this to physical, physiological and muscular imbalance. Some even attribute it to mental blockages. However, the simple truth is that a body starved of oxygen will not behave how we want it to behave. It will rebel.

How do I breathe correctly?

First thing you need to remember is to INHALE & EXHALE through your NOSTRILS only. When breathe is inhaled through the nostrils, the inhaled air is filtered and warmed. This protects your lungs and throat. Secondly, take in slow and steady breathes. Don’t gulp in the air. This only creates strain and doesn’t allow you to fill your lungs fully with air. Don’t worry, there’s lots of air too go around!

How will correct breathing help me?

Breathing correctly will have the following benefits:
• Focus and concentrate on maintaining those tough balancing postures.
• Improves your body’s ability to eliminate toxins and waste.
• Helps calm your emotions.
• Helps calm your mind to better enjoy the stillness of meditation.
• Improves coordination and control over your body.
• Improves and promotes the flow of oxygen-rich blood throughout your body.

I’m so confused, I can’t remember if I have to breathe in/out?

It’s normal to be confused about the breathing sequence. Even the best of us forget! As a rule of thumb, you breathe OUT for any posture that requires you to CONTRACT your stomach. Therefore, postures such as the Cat Stretch, Spinal Twist, Forward Bend, Triangle, Standing Side Bends, Eagle, Canoe I (on your back), Gas Expelling, Half Mountain, Head to Knee, Tortoise, Back Stretching, Lion’s, Foetus and Frog will require you to breathe out at the start.

The best thing you can do for yourself is to keep a notebook handy and write it down. However, to be able to truly master the breathing sequences to each posture, you must PRACTISE, PRACTISE and PRACTISE.

As Sri Krishna Pattabhi Jois says “Yoga is 99% practice and 1% theory”

admin | Yoga Postures | 02 6th, 2011 | No Comments »

This is the second part of the Intermediate Yoga Flexibility Routine. It is best to practice this routine once you have completed Part 1. If you find this routine difficult, you may choose to start with the beginners stretching first and move on to the intermediate series once you feel comfortable. Always remember to warm up your muscles with a few rounds of Sun Salutations beforehand.

admin | Yoga Postures | 01 24th, 2011 | No Comments »

If you found our first 2 beginners flexibility series fairly easy, then our intermediary stretching routines might just be what you are looking for. Part 1 of this energising sequence focuses on deep twists, forward and back bends. This is also an excellent routine for seasoned athletes looking to improve muscle elasticity and reduce tightness. Remember to always warm up before stretching and move slowly through the poses with minimal tension.

admin | Yoga Postures | 01 17th, 2011 | 1 Comment »

This week, we bring you part 2 of the flexibility routine for beginners. You may alternate between Part 1 and 2 or practice both routines one after the other. In just a matter of weeks, your body will feel flexible and energised. Remember to warm up with a few rounds of Sun Salutations before you begin.

admin | Yoga Postures | 01 10th, 2011 | 2 Comments »

Yoga stretching is a great way to improve your flexibility and relieve stiffness. This is an excellent routine that you can follow to improve your range of motion and maintain balance in body mechanics. There are countless benefits to proper stretching, more importantly is the great after feeling you experience through Yoga stretching. Try this great routine as a cool down after your workout or even as part of your Yoga practice.

admin | Yoga Postures | 01 3rd, 2011 | No Comments »

by Shareeza SS Faruqui

One of the first asanas taught to students at Maya Yoga Samudraa is the Majarasana or the Cat Stretch. The spine is the framework of our body. This should be an indication of the importance that the sage’s attributed to this region of the body. Modern osteopathy and chiropractic both accredit the health of the spine as one of the dominant factors for overall health. Spinal health is of paramount importance in yoga, both for the maintenance of good health and to enable the yogi to practise many of the pranayama and meditation techniques available. 

Why is this asana called the Majarasana or the Cat Stretch you might ask? Well, look at a cat. It spends most of its time sleeping and eating. Wish we could spend most of our time that way too! It’s hardly exercises, except for a few burst of energetic running once in a while. However, one of the things you can see a cat do (when it’s not sleeping or eating!), is stretching! A cat stretches all the time. It keeps its spine in extremely good condition. Drop a cat from a high place and you’ll see how this comes in handy. No matter what, a cat can always land on its 4 feet! The Majarasana or the Cat Stretch works on the spinal column to keep it healthy.

1. To perform the Majarasana or Cat Stretch, kneel down on all fours. Make sure your hands are in line with your shoulders. Open up your knees. Make sure your knees are in line with your hips. Drop your back and look up.

2. Exhale and arch your back upwards, pressing your chin to your throat. Suck your stomach in. Hold this asana for a few seconds.

3. When you can’t hold your breath any longer, inhale, drop your back and look up.

Remember to keep your hands firmly rooted to the floor. Place your palms face down, flat and keep your fingers close together. Move only your back. Your elbows should be kept straight and not bent. Your hips should not move too.

The Majarasana or the Cat Stretch is an excellent asana to relieve any type of lower back pain. You are expanding and contracting every part of the spinal column. This movement gives maximum elasticity to the spine, thus keeping it healthy. It also relieves stiff shoulders. An added bonus of this asana is that it keeps your stomach muscles tones and is great to keep those love handles away.

Make the Majarasana or the Cat Stretch part of your daily exercise routine to keep your spine healthy. To quote Bob Harper (Biggest Loser Trainer) “Yoga is the fountain of youth. You’re only as young as your spine is flexible”.

admin | Yoga Postures | 11 19th, 2010 | No Comments »

by Shareeza S.S Faruqui

Continuing from last weeks 5 mistakes, here are 5 more!

1. Not performing counter postures where required.

Yoga is all about achieving balance. Many of the asanas have counter postures that must be performed for maximum benefit. For instance if you perform the bhujangasana or cobra, you have to follow it with the salabasana or locust.

2. Releasing each asana abruptly.

Last week I mentioned that many students tend to rush into their asanas. Well, many students tend to release or come out of a posture in a hurry too! People, this is not good. Just as you should take your time getting into an asana, you must slowly release the asana as well. Always remember that abrupt actions can lead to injury. This is not what we want. Remember…zero injury!

3. Breathing through the mouth.

This happens so often! I’ve noticed many students tend to breathe through their mouths during asanas and in between asanas too! Breathing should only be done through the nostrils. Exhale and inhale only through your nose, even when you are tired. In between asanas, many students take a break and I notice them panting through their mouths. This action will just tire you out even more. When you pant through your mouth, you’re dissipating energy. Yoga is all about conserving energy. Just remember to close your mouth and breathe through your nose.

4. Straining during Pranayama.

Pranayama is one of my favourite yoga practises. The simple act of breathing alone has helped me become a healthier person. Wait a minute! Did I just mention the word “simple” and breathing in one sentence! Yes I did! Breathing is simple. It becomes difficult because we’re asking you to be conscious of your breathing. I’ve seen so many students strain themselves to get through the 4:8 pranayama. Their first instinct is to gulp in as much air as they can. It seems to me like they are afraid that they will run out of air. Just let go of the fear and relax.

5. Not communicating with the Instructor.

One of the biggest mistakes a student can make is to not communicate with their instructor. In a classroom setting we can monitor your practise easily and make sure you remain comfortable. Yoga when done right should not cause you any pain or discomfort. If you do feel any pain or tension, talk to us and we can help you release that pain or discomfort.

admin | Yoga Postures | 11 12th, 2010 | No Comments »

by Shareeza S.S Faruqui

As a yoga instructor, I love taking a student’s 1st class. It’s nice being able to talk to them and to get their impression of yoga. It’s also nice to see the look on their faces when they are asked to do the Surya Namaskar and asanas! I’ve seen looks ranging from utter disbelief to complete bewilderment!

I’ve compiled a short list of the most common mistakes a yoga beginner can make and some tips on how not to keep repeating them!

1. Not warming up before practise

Just like conventional exercises, it is advisable to warm-up your body before you begin your yoga practise. Best way to warm up the body is to perform Surya Namaskar 12x. Not only is this the best warm-up exercise, but it is also a complete cardiovascular workout. Surya Namaskar when performed in the morning after getting out of bed completely energises the body and gives you the added burst of energy throughout the day. Make it a habit to practise Surya Namaskar every morning.

2. Rushing into an asana

Hold on people! Yoga is not like any gym exercise. Most beginners tend to hit the ground running with yoga. They just rush into poses. This is an incorrect way to practice Yoga. As a beginner, you must ease your body into an asana. You are moving your body in ways that you never have before. Take it one step at a time. Rushing into asanas can have negative effects on your body. You may cause tension in your body. Yoga when practised correctly will not cause any tension or pain in your body.

3. Wrong breathing sequence

To gain maximum benefit when practising yoga, each asana must be performed with its corresponding breathing sequence. You are either inhaling/exhaling when easing into an asana or inhaling/exhaling when releasing the asana. The breathing sequence is an important aspect of yoga. Improper breathing can be detrimental to your health. Always keep a notebook handy with you to jot down the proper breathing sequence. Check, check and check the breathing sequence with your instructor. If all your efforts fail and you still forget, just breathe normally.

4. Tensing your body during practise

Many students tense their bodies when they practise yoga. It is normal to tense your body when you are doing any gym exercises, but in yoga you MUST relax your body. Yoga works on the entire body system, thus you must relax your body to enable your internal organs to be activated by the asana. Holding your body tense can cause injury and defeats the purpose of yoga.

5. Not performing Shanti Asana (Relaxation) after practise

You should always end your yoga practise with the Shanti Asana or Relaxation pose. This asana relaxes and realigns your entire body. Ending a yoga practise will rejuvenate you completely. Always find time to incorporate Shanti Asana into your practise.

admin | Yoga Postures | 11 3rd, 2010 | 2 Comments »

Traditionally, the Sun Salutation is not regarded as a part of the Yogasanas or Yoga postures. However, the sun was and is still regarded as an important source of energy in our planetary system. Many references are made to the Sun Salutation in the ancient scriptures of Indian tradition.

Sun Salutation is a very good method for loosening up all joints and muscle in the body, as well as massaging all the internal organs. It is an excellent exercise to do in the morning after bath, before the rising sun.

Sun Salutation comprises 12 positions, each one interconnected with the 12 calculated positions of the sun, which also corresponds to the 12 zodiac signs. The complete movement through 12 prescribed postures & breathing techniques constitutes one round of the Sun Salutation.

The performance of the Sun Salutation is said to bring solar vibration into the body. Abdominal and intestinal muscles are developed and many stomach ailments are eliminated. Surplus fat on the abdomen vanishes and spinal nerves are supplied with continuous blood flow. The shoulders, arms and chest muscles are also fully developed through the correct practice of Sun Salutation.

admin | Yoga Postures | 10 29th, 2010 | No Comments »