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Preksha Meditation
Preksha meditation is a practice dating back over 3000 years. It was developed by Swami Mahaveera, the founder of Jainism. It was rediscovered by Swami Mahapragya. This meditation is a powerful tool in self healing. Beginners may find this practice more accessible than other techniques. This practice may be done sitting or lying down.
The premeditative step is to practice Prana Dhawani (humming pranayama) 9 times or for 5 minutes.
1.) KayaSarya (Kaya=body Sarya=leaving). The leader uses autosuggestion to relax the person. I.e., I relax my toe, my toe is fully relaxed. The goal is to make the person fully relax the entire body so that they can focus their consciousness elsewhere.
2.) Antaryatra (internal trip) (antar=inside, yatra=travel)
One focues on the bottom chakra, known in this practice as Shakti Kendra. This is our power center. One then raises awareness up the spine to the crown of the head, the Jayana Kendra- the seat of knowledge. At first the practice is done irrespective of breath. Then one rises on the inhale and lowers on the exhale.
3.) Swas Prawsaw Praksar
a.) One breaths deeply, focusing on every aspect of the breath, from the tip of the nose all the way into the belly.
b.) Then breathe in one nostril, and out the other. This is done mentally but has physical affects.
4.) Focus on healing. Here focus on the breath bringing in cosmic energy into the body. One can focus on problem areas of the body or general body awareness. The in breath brings in new energy into the problem area, and the exhale brings out any negativity or pain.
One can also imagine moonlight radiating on the third eye. This light immerses the whole mind with calming light. This calms the mind of excessive thinking or mental activity.
Flow Yoga
Flow yoga is a dynamic form of yoga. In this practice, many poses are linked together in short succession. This style is distinguished from vinyasa flow in that it uses less vinyasas, though vinyasas may still be used. This is a good style for beginners who want activity and is good for keeping the body fit with cardiovascular benefits. One must be careful to use an appropriate mix of poses which challenge the students but that they can still do most of the time. Sun salutations are very good warm ups for this style.
Sun Sal A 3x
Sun Sal B 3x
Warrior 1->Extended Side Angle-> twisting side angle->step into Utkatasana-> stand in tadasana
Rotate same on other side
Prasarita Padottanasana B->Warrior 2->half Moon->Warrior2 ->Prasarita Padottanasana B->Warrior 2 (L)->Half Moon->Warrior 2 (L)- Tadasana
Tree-> warrior 3 (R and L)
Childs Pose
Camel Pose
Child Pose
Paschimottanasana
Bridge
Shoulder stand
Plow
Fish
Savasana
Association for Yoga and Meditdtion is Situated in the heart of Himalayas.
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