COVID Safe Plan for Centenary Yoga

Wellbeing and safety is of paramount importance at Centenary Yoga.  Hygiene and safety measures are being implemented to comply with industry best practice for safeguarding your health against risk from COVID-19. Our Yoga teachers will be strictly enforcing all aspects of the Centenary Yoga COVID Safe plan, which can be downloaded here: Centenary Yoga COVID Safe Plan 

Avidya

Avidyā is the first of the kleshas, or mental afflictions, found in Pātañjali’s yoga sūtras (P.2.3 & P.2.5) that occur from the ripples of the mind (the citta vrtti – P.1.5).

Often translated as ignorance or nescience, in yoga it has a much deeper meaning directed to one’s perception and conditioning of identity and reality. In fact, without it there would be no need for yoga! Download the handout from Robert Worrall’s Satsang here: Avidya handout

Santosha

The great sage Patanjali provides the following description of Santosha: ‘By contentment, supreme joy is obtained’ (Yoga Sutra 2.42).  This might seem like a large leap – from contentment to supreme joy, but there is much depth to this concept. Read more here: Santosha Handout

Relaxation Techniques to Improve Health and Wellbeing

Find peace and calm. Overcome the stress of day-to-day life. Learn why relaxation techniques that work for one person won’t work for another. Discover which techniques work best for you. Download the guide: Relaxation techniques

The Ancient and Classic Texts of Yoga

Here we explore how yoga has evolved through an examination of some of yoga’s most important ancient and classic texts: the Bhagavad Gita, Patanjali’s Yoga Sutras, HathaYoga Pradipika, Gheranda Samhita, Light On Yoga and Asana Pranayama Mudra Bandha. Download the document here: Classic Texts Review

Alternate Nostril Breathing

A great summary and instructional of one of yoga's favourite breathing exercises (Pranayama) from Dono and Sarah. Click here: alternate nostril breathing

Happiness

Live a happier and longer life.  Download the Happiness handout

The Science of Yoga

Yoga abounds with claims of amazing feats and wonderful health benefits. With its increasing popularity in the west, there has also been increasing scientific scrutiny of its claims. This paper examines a few tall tales and true, the scientific evidence for yoga's benefits, how has modern yoga changed in response to scientific investigations of problems, and how can scientific understanding improve your yoga.  Download the handout from the Science of Yoga Satsang here: Science_Handout

The Ethics of Yoga – Yamas and Niyamas

The Yamas and Niyamas are the first two limbs of classical yoga, coming before Asana and Pranayama.  Download the handout from the Yamas and Niyamas Satsang here: Yamas and Niyamas Summary

Prana – yoga’s essential life-force

Prana is “life force” or “breath energy”.  It is the energy that flows through your body.  But it is also more than this.  It is the energy of the universe. Prana Handout

Prenatal Yoga

Yoga can be helpful during pregnancy, as long as you take certain precautions. Yoga can help mums-to-be:

• Improve sleep.
• Reduce stress and anxiety.
• Increase the strength, flexibility and endurance of muscles needed for childbirth.
• Decrease lower back pain, nausea, carpal tunnel syndrome symptoms, headaches and shortness of breath.

We encourage you to attend dedicated prenatal yoga classes at one of the yoga studios listed at the end of this guide. Please talk to your regular yoga teacher if you wish to continue your yoga practice at Centenary Yoga during your first and second trimesters. During your third trimester your yoga practice should be supervised by a qualified prenatal yoga teacher. Download our guidelines for prenatal yoga here: Prenatal_Yoga

How are your Chakras?

The following questions will help you assess energy flows through your chakras. Where
you answer yes to most or all questions, feel comfortable with a healthy energy flow
through that chakra. Where you answer no to all or most of the questions, look to the
companion handout providing guidance on improving energy flows through your chakras. Access the Chakra Questions here: Chakra Quiz

Chakras – improving energy flow

Incorporating healthy lifestyle habits, such as a healthy diet and regular exercise, should be the starting point for improving energy flow through your chakras. Hatha yoga, incorporating asana and pranayama, is specifically aimed developing healthy chakra energy flow. Meditation can also be beneficial. Regular yoga and meditation practice will help overcome imbalances in your chakras. Further guidance for chakras can be seen here: Chakras Handout

What is Yoga?

The word “yoga” means “union”. But what does this really mean?

Download What is Yoga

Names of Yoga Asanas

In yoga classes we tend to use a combination of English and Sanskrit for the names of the asanas (poses) we practice. Below is a list of commonly practiced asanas. This list is far from comprehensive, as there are many more asanas not on the list. You will also find instances where the same pose might have different names from one school to another.

English and Sanskrit names provided for a number of commonly used yoga asanas. Click here to open the PDF document: Names

Meditation 101 – simple tips for effective meditation

• Why meditate
• How to make meditation easy
• The keys to a successful meditation practice

Download Meditation 101

Home Practise Tips

• Make a conscious decision to practice or not to practice – this choice is Yoga

• Be aware of motivation – better to consciously not practice than to manipulate yourself into practice

• Start with 5 minutes! Better 5 minutes of focussed happy practice than 20 minutes of resentful practice.

• Allow yourself to be fully present – physically, mentally and emotionally – mindfulness practice. This is Yoga

• Practise acceptance rather than avoidance. Find willingness to be with the unpleasant aspects of your practice - aversion; restlessness; fatigue; frustration … & the stories in your mind that give very good reasons why you can’t / won’t / don’t need to practise.

1 Choose a convenient time

Practicing yoga in the morning is generally considered to be the best as it keeps energy levels high during the day. Yet, if it doesn’t happen, don’t let it be an excuse to skip your practice. You may choose a time slot which seems most convenient. It could be late mornings, before lunch, or evenings. Yoga at these times can also be a good way to refresh the mind and release stress collected during the day.

2 Choose a comfortable place

It would be best to have a small, private room in your house for daily yoga practice. Over time, your practices will create positive vibrations in the room, providing healing, strength and comfort to you and others at home. If not possible, you may choose a quiet space anywhere at home, which is large enough to roll out your yoga mat and where you know you are not likely to be disturbed for a while. You may wish to personalize your space with candles or devotional items.

3 Practice on a relatively empty stomach

Yoga postures are always best practiced on an empty stomach. You can practice yoga poses and meditate about 2-3 hours after your meal.

4 Warm up before doing intense yoga postures

This is an absolute must, else you may be at risk of straining your muscles. Start by warming up your body and do a few body stretches to bring flexibility, before moving on to more intense postures.

5 It is your own body; be gentle with it

Respect your body and do yoga poses gently with a smile. Doing them increasingly fast or going beyond what your body can take will not bring faster results. It will only make the practice more difficult; possibly painful and less enjoyable.

6 Be consistent

It is important to be regular with your yoga practice – ideally make it a part of your daily schedule (as mentioned above, find a time slot where you can comfortably practice) and then it becomes easier to make it a habit. Twenty minutes of daily yoga practice is more likely to show positive results sooner than two hours of occasional practice. Feeling the benefits of your practice will encourage you to continue.

6 Include a variety of yoga techniques

Consider a focus for your practice – Are there particular things you want to work on? Or perhaps allow the sequence of postures to flow from what arises in the present.

Stay with the same practice for awhile – with minor variations to keep it interesting. This gives benefits in terms of increased in strength and flexibility. Do not plan to do too many poses. Allow the postures to flow from the breath. This is Yoga.

Nurture an inquisitive exploration of your body in the poses. Explore the edges of your flexibility and enjoy your body.

Practice a variety of yoga poses and breathing techniques – some you enjoy and some that you benefit from! Standing postures       sitting poses                twists               backbends       inversions        forward bends

(**backbends need preparation and are usually done towards the end of your practice)

Close your practice with some slower, more inward poses and at least 5 minutes of meditation; Savasana or Yoga Nidra

‘Do not blindly believe what others say. See for yourself what brings contentment, clarity and peace. That is the path for you to follow.’

BUDDHA

 Centenary Yoga

www.centenaryyoga.com.au

Sarah Howes 0468334636

sarah@centenaryyoga.com.au

For educational purposes only