Mountain Pose -> Inhale to Chair Pose -> Exhale to Forward Fold -> Inhale to Halfway Lift -> Exhale to 8 Point Pose -> Inhale to Cobra -> Exhale to Downward Facing Dog -> Inhale to Warrior I (Høyre fot fremme) -> Exhale to 8 Point Pose -> Inhale to Cobra -> Exhale to Downward Facing Dog -> Inhale to Warrior I (Venstre fot fremme) -> Exhale to 8 Point Pose -> Inhale to Cobra -> Exhale to Downward Facing Dog -> Inhale to Halfway Lift -> Exhale to Forward Fold -> Inhale to Chair Pose -> Exhale to Mountain Pose
Mountain Pose-> Inhale to Hands Up Pose-> Exhale to Forward Fold-> Inhale to Halfway Lift-> Exhale to 8 Point Pose-> Inhale to Baby Cobra-> Exhale to Downward Facing Dog-> Inhale to Halfway Lift-> Exhale to Forward Fold-> Inhale to Hands Up Pose-> Exhale to Mountain Pose
Here’s a list of the postures: – Mountain Pose – Hands Up Pose – Forward Fold – Half Way Lift – High/Low Lunge – Revolved Crescent – High/Low Lunge with a twist – Downward Facing Dog – Chaturanga – Upward Facing Dog – High/Low Lunge – Revolved Crescent – High/Low Lunge with a twist – Downward Facing Dog – Half Way Lift – Forward Fold – Hands up Pose – Mountain Pose
The first two limbs of the ‘8 Limbs of Yoga’ are Yama and Niyama. They are both five guidelines to how to live well. Once you learn them you’ll realise that in many ways you already practice Yoga. The Yamas and Niyamas are the first of the 8 limbs because it will be foundation of your practice. The more you are able to commit to these guidelines, the easier the rest of your practice become. I’ve never met anyone who disagree with these guidelines, because its essentially all about coming back to our true nature.
Although it seems pretty straight forward when you look at it like this, it goes much deeper than you might think. For example, when you look at Ahimsa – non-violence or non-harming, most people will think about the direct action of being violent or harm someone. What about the way you think, eat, drink, say and how you move your own body. There is the direct harm we cause, and there is the indirect harm. For instance, how was the clothes you last bought produced? Or how was the food you last ate produced? Did it cause harm to the planet or workers?
Don’t worry, we’re not perfect, and these guidelines are not here to put us to shame or fill us with guilt. In fact, if we let that happen, we put harm to ourselves(!) So, relax and use these guidelines to enhance your awareness and change your behaviour towards wellness.
You may wonder why this is important for a yogic practice. So, yoga means union and it means breaking the illusion of separation between subject and object. Experiencing life as one. Albert Einstein understood what yogis have known for millennia’s. All energy is the same energy, yet we experience life in the dimensions of inner and outer world. Yoga is about not only seeing, but experiencing the outer and inner world as one and the same. The behaviour that the yamas are guiding us away from are behaviour that enhance the experience of separation. For instance, had we experienced everyone as the same as us we would not harm them in any way. We wouldn’t lie, we wouldn’t steal, hoard or spend our energy trying to fill a void(as we would already feel complete). So by practicing the yamas, we are synchronising our lives with the truth.
As the yamas are more directed at how we interact with the outer world, the niyamas are more focused on the self. You may also notice the yamas are about what not to do and the niyamas are more what to do.
As you practice these more, you’ll notice how the rest of your yoga practice will enhance greatly. In hatha yoga we strive to become balanced, and by practicing the yamas and niyamas we live a life that do not cause inner conflicts, delusion and attachments, so your life become more harmonious and balanced.
Isvara Pranidhana is the last of the Niyamas. Its made up of two words; Isvara, which translates to ‘Supreme Being’, ‘God’, ‘Brahman’, ‘Ultimate reality’ or ‘True Self’ and Pranidhana which means fixing. It’s interpreted as surrendering to the higher self. In other words you can say its about building a deep and trusting relationship with the universe.
As we work our way up the limbs, the yamas and the niyamas we see that they are not placed in random order. The translator of the Sutras, Swami Satchidananda says that if you’re able to master this one Niyama, there is no need to practice an of the others. In order to surrender to your higher self, you must let go of all impurities (saucha), you’ve found contentment(Santosha) in your higher self, you have the discipline(tapas) because your why is so strong and there is no longer any need to study self(Svadhyaya).
In every action, honor the Supreme Being, that is Isvara Pranidhana.