SpaDreams Guide - Yoga

Authentic Yoga

YYExperience the most beautiful beaches in the world and let yourself unwind with the help of meditation. Offset negative influences and find inner balance - take advan-tage of the positive effects of the Indian teaching with yoga for body and soul.

Strength and Balance of Body and Mind

ContentsYOGA – WHAT IS IT? Pg. 2 Yoga-What Is It? What Is It Good for? THE CLASSICAL YOGA STYLES Pg. 3 Raja Jnana Bhakti Kharma Hatha

WHAT SHOULD BE NOTED? Pg. 4 Diet Clothes Effect THE BEST YOGA LOCATIONS Pg. 5 Thailand Sri Lanka India Europe

SIMPLE YOGA EXERCISES Pg. 6

SpaDreams Yoga Guidebook

SpaDreams Yoga Guidebookwww.spadreams.com

1

In Western Europe and North America, the term “yoga” often conjures up images primarily of physical “contortions”. Ho-wever, the traditional Indian philosophical doctrine is a purely spiritual path formed by the combination of body postures, meditation and breath control whose primary goal is seeking enlightenment. Negative forces should be compensated for the benefit of harmony and inner balance and maximizing intellectual potential should be promoted.

The traditional art of healing yoga consists of a combination of exercise (asana), breathing exercises (pranayama) and dif-ferent exercises for meditation. The body is brought into ba-lance and activated. The goal is to recover your inner balance and thereby restore not only health but also harmony and well-being.

Yoga can be practised by anyone who is in search of inner peace and balance. Even a small break with yoga helps to bet-ter focus and master everyday situations.

All yoga programs offered by SpaDreams travel partner hotels are run by highly trained yoga teachers. There are different courses with various difficulty levels so that both beginners and advanced students can learn and practice the art of yoga.

Yoga - What Is It?

The traditional teaching of Yoga originated in India and, trans-lated, means unity and harmony. The oldest records can be found - similar to Ayurveda - in the Upanishads. This is no sur-prise as yoga methods of Ayurvedic doctors help prevent the development of disease.

Around 1500 AD, the spiritual practices were primarily prac-tices in India and were described as the exercise of magical religious sacrifices and techniques of ecstasy. It was not un-til about 800 AD that the path of yoga was of service for self-knowledge and meditation. The primary aim was to strengthen the body so that it could persist in meditation posture as long as possible without discomfort. As the time passed, the positive effects of the physical exercises on the overall well-being were recognized. Therefore, the asanas were constantly evolving, and physical activity in yoga was awarded an ever increasing importance.

Yoga is one of six so-called classical schools (Dashanas) of Indian philosophy. There are many different forms of yoga, which often have internalized their own philosophy and prac-tice. Some put their focus more on physical exercises (asanas) and breathing exercises and positions, others on mental con-centration, or asceticism.

Yoga - What Is It?


2

Yoga - What Is It Good for?

…Positive energy and harmony in lifeThe exercises help achieve wonderful experiences and effects: total relaxation and exuberance, more energy, clarity and reduction of pain, migraines, back pain, tension.

… Discovery of concealed talents and abilitiesSome exercises promote creativity and artistic skills or can strengthen positive attitude. The internalization of yoga leads to the opening of other levels of consciousness.

… The true self and the universeIn yoga, the quest for union with the true self and the realiza-tion and union with God can be achieved through a disci-plined and patient practice.

The Classical Yoga Styles


The classical Indian texts describe four yoga paths:

...Raja: Yoga of Mental Abilities

Raja means king or ruler. In this form of yoga, control is ex-erted over the senses, the movements of the spirit and thought waves. Raja Yoga is a spiritual discipline exerted by mental training and meditation. Through intense concentra-tion, complete control of the mind and deep meditation, the senses can be perfectly controlled. The aim of the exercises is thought control and intellect strengthening, which is tradi-tionally associated with the opening of the “third eye” (Ajna Chakra).

...Jnana: Yoga of the Pursuit of Knowledge

Also known as “Way of Knowledge”, it describes the pursuit of realization of ultimate truth in order to provide for salvation from the cycle of rebirths. According to Hindu understanding, Avidya, or “ignorance”, is actually the cause of rebirth.

Ideally, the yoga practice is divided into three alternating phases: Shravana, listening to the guru while he shares his knowledge with the student; Manana, reflection and interna-lization of the captured knowledge, and; Nididhyasana, the serious continuing meditation.

...Bhakti: Yoga of Love and Devotion of God

Bhakti is the term used by the yoga of love and describes the way to God. It is a particularly spiritual form of yoga and is in-fluenced by Hinduism and Buddhism more than other forms. It is dedicated to God and his inner realization.

...Kharma: Yoga of Action and Selfless actions

Kharma Yoga can be practised easily from the start and em-ployed throughout the day as it is applicable to all human ac-tivities. It is assumed that the man bears full responsibility for his actions in every moment of his life and can choose which decisions he is going to take.

...Hatha: Modern Yoga

Modern or body-focused yoga practices are grouped under the umbrella term, Hatha Yoga. They focus primarily on physi-cal and mental stability. A course of the Hatha Yoga in Europe and North America is Iyengar Yoga, also a more body focused type in which even simple tools can be used if necessary. This is very convenient for beginners as it assists them in doing the exercises and improves the accuracy of the realisations.

3


...Diet

In yoga, healthy diet strengthens not only the body but also the mind. It is important to stay hydrated and drink a lot, up to 3 litres a day, preferably water and herbal teas. What, how and when to eat can have great influence on the state of body and mind. It is therefore advisable to eat as slowly and relaxed as possible and, if possible, foods that are as fresh and natural as possible. The rule of thumb is that you should fill your sto-mach half with food, a quarter with water and the last quarter should be left empty. In this way, drowsiness and heaviness is prevented. The motto of a healthy lifestyle is “Eat to live, not live to eat”.

Being vegetarian in yoga comes down to the fact that one should live in harmony with nature. To this way of life belongs the maxim that it is not unnecessarily to inflict violence on other creatures, so accordingly to torment animals or to kill them for food.

Yoga teaching divides diet into three different ways:Tamas (drowsiness), rajas (restlessness) and sattva (lightness), which is described as the three spiritual qualities effective in humans and in the whole universe.

TAMAS: Food that is “tamasig” has no vital energy, i.e. it is un-healthy. The body is deprived of power and energy. Take away food, alcohol, tobacco, drugs, meat and fish belong to this ca-tegory.

RAJAS: “Rajasig” refers to everything that makes you restless and nervous. Such food is coffee, spicy food, sugar and white flour. Fast food and inadequate chewing are also included.

SATTVA: The“sattvic” diet is the ideal way to feed. This diet includes products such as vegetables, salad, fruit, nuts, whole grains and dairy products.

What Should Be Noted?

...Clothes

In yoga, you should wear what you find comfortable and in what you feel good. Clothing should be breathable and airy. Baggy pants and T-shirts is sufficient. Anyone who wants to live according to the Yoga philosophy should mindfully deal with themselves and the environment. Buy organic cotton fabrics and breathable natural fibres, as in yoga, great value is placed on the conservation of natural resources.

...Effect

Boost your health with Yoga and immerse yourself in a world of mental and physical balance. Many of the exercises pose a (physical) challenge particularly at the beginning, but they are calming and steady. The exercises focus on different areas of the body activating very specific areas of the body. By doing so, blood flow in particular is stimulated to increase well-being. Basically, yoga - as far as it is practised properly - demonstrates many positive effects on body and mind. It helps build all body muscles and can, under certain circumstances, lead to allevia-tion of some diseases, such as circulation problems or chronic headaches and back pain. Yoga promotes inner balance and mental stability and also has a stress-reducing effect on many people. The key to success is, as in any case, to carefully and slowly increase the intensity of challenging exercises. The flexi-bility of your own body is thus improved step by step. Listen to your body and pay attention to its signs, so as not to over-strain.

4


Yoga travels offer more than just relaxation as they combine activity, recreation and new experiences in a foreign culture into a unique experience. Make new friends during your stay and together explore the environment. A diverse yoga pro-gram ensures that all get their money’s worth. Whether you are planning an intensive yoga class or want to learn simple exercises for general relaxation, there’s something to suit everyone’s needs. By fine weather and warm temperatures, yoga is even more fun especially with terrific and authentic scenery: a white sandy beach, the sound of the sea and a fresh breeze of wind ... the perfect place to relax and revive your en-ergy.

...Thailand

The popular Thai islands of Phuket and Koh Samui offer sha-dy spots right on the beach.

The healthy cuisine and beautiful scenery are an ideal setting for a relaxed yoga program. Not only the palm-fringed islands and crystal clear water of the south, but the north also lures yoga enthusiasts with its fascinating mountains. Another ad-vantage of the North is its low humidity, which makes it beara-ble even at high temperatures.

...Sri Lanka

Picturesque sandy beaches, a crystal clear blue sea, colourful coral reefs, coconut trees and secluded coves: Sir Lanka is the epitome of tropical paradise and is not without good reason called the “pearl of the Indian Ocean”. In addition to 1330 km of beautiful coastline are tea plantations fringed by mountains, ancient cities, and a rich cultural heritage of ruined cities and fascinating temples over 2000 years old.

The Best Yoga Locations

...India

The land of a thousand colours and spices, with its miles of sandy beaches, secluded bays and the Taj Mahal is the perfect destination. But it has much more to offer than a charming landscape and breathtaking buildings; it is the cradle of the traditional teaching of Ayurveda. India is a country that en-chants and fascinates. Located in the heart of the beautiful country lies the Yoga Mecca Goa, the smallest Indian state located on the central west coast of the country. Where else could you find your inner self, if not in India? Here, you can experience the traditional Ayurveda treatments and yoga in their original form. Forget everyday life and let yourself be en-chanted by this country and its unique atmosphere.

...Europe

For all those who do not want to ramble too far away for make unique yoga experiences, many hotels in Europe offer the op-portunity to find the path to inner harmony and balance with the guidance of trained yoga teachers. You don’t need to take any long flights or acclimate yourself to the strange climate to enjoy the traditional Indian philosophical doctrine. Gorgeous places are waiting for you even in our latitudes. Enjoy unique moments on your way to inner harmony, strengthen your body and mind and increase your vitality.

5


Simple Yoga Exercises

The Raised Bow

• As you lie down, make sure to keep your knees bent and hip a good distance apart.

• Place your hands behind your back with the palms laid on the floor.

• Inhale and lift your hips up until your thighs and torso are in horizontal position.

• Go back to the initial position while exhaling.

The Boat

• Lie on your back and keep it straight.• Then place your arms alongside the body with the palms up.• Breathe in and lift up simultaneously both legs and the

upper body.• Bring together your hands and feet.• When exhaling put your legs back down slowly.

The Camel

• Kneel down with your legs together on the floor and let the arms hang beside the body.

• Breathe in and let your chin fall onto the chest.• Now, lift your chin and lean the upper body far back until the

head lies in the neck.• With your arms, surround your ankles.• Go back to the initial position while exhaling.

The Dog

• Lie down with your stomach on the floor and position your hands so that they are below the shoulders.

• Set your legs hip-width apart from each other.• Breathe in, straighten your arms and lift your upper body up

simultaneously.• As you breathe out, lift your hips up while pulling your chin to

the chest.

6

SpaDreams Guide - Yoga

Documents

Transcript of SpaDreams Guide - Yoga