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    Yoga for Beginners: Ashtanga Yoga: With the Convenience of Doing Ashtanga Yoga at Home!!
    Yoga for Beginners: Ashtanga Yoga: With the Convenience of Doing Ashtanga Yoga at Home!!
    Yoga for Beginners: Ashtanga Yoga: With the Convenience of Doing Ashtanga Yoga at Home!!
    Ebook342 pages3 hours

    Yoga for Beginners: Ashtanga Yoga: With the Convenience of Doing Ashtanga Yoga at Home!!

    By Rohit Sahu

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    Discover the Harmony Within: Experience the Magic of Ashtanga Yoga

    In your quest for physical and mental well-being, do you yearn for the spiritual essence that traditional Ashtanga Yoga embodies? Ashtanga Yoga beckons, offering you a path to rejuvenate your body, elevate your mind, and delve into the depths of your soul. If you seek strength, toning, flexibility, and control, look no further than the transformative power of Ashtanga Yoga.

    At the heart of yoga lies the legendary sage Patanjali, who bestowed upon us "The Yoga Sutras," a divine scripture that elucidates the path to internal purification and the revelation of the Universal Self. Within these scriptures, Patanjali unveils the eight spiritual practices, known as the Eight Limbs of Yoga, or Ashtanga Yoga. Yama (moral codes), Niyama (self-purification and study), Asana (posture), Pranayama (breath control), Pratyahara (sense control), Dharana (concentration), Dhyana (meditation), and Samadhi (absorption into the universal) form the very fabric of this transformative practice.

    Within the pages of this comprehensive guide, you will discover a balanced Ashtanga Yoga practice that will unlock physical, mental, and spiritual benefits—a practice that encapsulates the true essence of this traditional form. Experience the vitality that flows through your being as you embark on this journey of purification for body and mind.

    Prepare to witness the transformation of your physical form as your body becomes stronger, more toned, and infinitely more flexible. Your stamina, endurance, and core muscles will soar to new heights, empowering you to conquer challenges with grace. Ashtanga Yoga breathes life into every fiber of your being, purifying your body and mind and allowing you to embrace a state of harmony and tranquility.

    This guide is your compass, revealing the secrets of Ashtanga Yoga and guiding you through each step of the journey. Unearth the wisdom behind the Eight Limbs of Yoga, and allow the science of Ashtanga Yoga to unveil its transformative power. Discover who can partake in this sacred practice and unleash its benefits in their lives.

    In This Guide, You’ll Discover:
    ✔️The 8 Limbs of Yoga (Ashtanga)
    ✔️The Science Behind Ashtanga Yoga
    ✔️Who Can Perform It?
    ✔️Ashtanga Yoga Benefits
    ✔️Things You Need to Know Before Starting
    ✔️Ashtanga Yoga Pranayamas and Asanas
    ✔️Ashtanga Yoga Meditation
    ✔️Beginner’s Common Mistakes and How to Fix Them
    ✔️Common Myths and FAQs

    So, are you ready to embark on this voyage? The time for transformation is now—embrace the power of Ashtanga Yoga and unleash your true potential! Claim your copy of this all-encompassing guide now and step onto the path of Ashtanga Yoga. Let the wisdom of the ancient sages be your guiding light as you unravel the physical, mental, and spiritual benefits that await you.

    LanguageEnglish
    PublisherRohit Sahu
    Release dateNov 18, 2020
    ISBN9781005907259
    Yoga for Beginners: Ashtanga Yoga: With the Convenience of Doing Ashtanga Yoga at Home!!
    Author

    Rohit Sahu

    We've advanced a lot. However, with this advancement, we have brought many mishaps upon ourselves as well. In today's world, our health is constantly under siege - from the pervasive influence of mobile phones to our dietary choices and overall lifestyle.In this landscape of emerging health concerns, there is a growing need for holistic healing practices that nurture the body without disrupting its natural harmony. This quest for a balanced life has led to a resurgence of interest in alternative therapies such as Ayurveda and spiritual practices. Recognizing the wisdom and effectiveness of these ancient systems, people are increasingly turning to them for a life that is not just healthy, but also happy and fulfilling.Rohit Sahu is an Indian author in the fields of Ayurveda and Spirituality. With over 8 years of experience in writing on these subjects, Rohit is deeply invested in exploring and sharing the nuances of holistic health and wellness. His passion extends to reading and writing self-help books, each of which focuses on a unique aspect of human well-being.Rohit's approach to health is distinctive. He addresses one issue at a time, offering solutions steeped in ancient wisdom yet relevant to modern lifestyles. His books are not just compilations of knowledge; they are treasures that guide readers toward a state of contentment, happiness, and comprehensive well-being, encompassing the Mind, Body, and Soul. With each page, Rohit invites his readers to embark on a journey of self-discovery and natural healing, tapping into the timeless practices that have nurtured civilizations for centuries.

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      Book preview

      Yoga for Beginners - Rohit Sahu

      Yoga For Beginners: Ashtanga Yoga

      The Complete Guide to Master Ashtanga Yoga; Benefits, Essentials, Asanas (with Pictures), Precautions, Common Mistakes, FAQs, and Common Myths

      -Rohit Sahu

      Copyright © 2020 by Rohit Sahu. All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher at the email below. 

      Published by:  Rohit Sahu 

      Contact: rohit@rohitsahu.net 

      Published Worldwide

      Acknowledgement

      I highly acknowledge K. Pattabhi Jois for spreading Ashtanga Yoga around the world. Ashtanga Yoga is a style of yoga as exercise created by K. Pattabhi Jois during the 20th century, often promoted as a modern-day form of classical Indian yoga. He claimed to have learnt the system from his teacher, Tirumalai Krishnamacharya. Originally, Ashtanga Vinyasa Yoga was taught by Pattabhi Jois in Mysore, India. In 1948, Jois established the Ashtanga Yoga Research Institute in Mysore, which is now known as the K Pattabhi Jois Ashtanga Yoga Institute.

      I highly acknowledge all the people whose pictures I’ve used in this book to illustrate poses.

      Content

      Introduction

      Science Behind Ashtanga Yoga

      Who Can Perform It?

      Benefits of Ashtanga Yoga

      Things You Need to Know Before Starting

      Ashtanga Yoga Poses

      Best Practices to Avoid Injury

      Beginners Common Mistakes and How to Fix Them

      Common Myths and FAQs

      Your Opinion Matters!

      Here are Your FREE GIFTS!!

      Books in This Series

      Author Note

      Dear Reader,

      With great excitement and appreciation, I offer to you this book, the culmination of my Ayurvedic and spiritual studies. It’s been a labor of love, knitted together to impart timeless knowledge and practical insights to improve your knowledge on the subject of Yoga. I urge you to go on a transforming journey as you read through the pages of this book. Explore various Asanas (poses), Pranayamas (breathwork), and deep knowledge that you may incorporate into your everyday life.

      Your thoughts and opinions are really valuable to me. I would be grateful if you could take a few seconds to leave a review and share your ideas and experiences. Your review will not only help other readers make an informed decision, but it will also give vital insight into how this book has touched your life.

      I sincerely ask you to share your thoughts, observations, and any recommendations you may have. Your thoughts will not only encourage me but will also help to evolve and refine the information and wisdom contained inside these pages.

      May this book serve as a beacon of light for you on your journey to self-discovery, health, and spiritual advancement. Thank you for joining me on this journey.

      With the deepest gratitude,

      Rohit Sahu

      Introduction

      Yoga's origin can be traced back to more than 5,000 years ago, but some researchers believe that yoga may be up to 10,000 years old. The word 'Yoga' first appeared in the oldest sacred texts, the Rig Veda, and is derived from the Sanskrit root Yuj which means to unite.

      Yoga is primarily a spiritual discipline that focuses on subtle science, on achieving harmony between the mind and the body of the individual. According to the yoga scriptures, the practice of yoga leads an individual to a union of consciousness with that of universal consciousness. It eventually leads to a great harmony between the human mind and body, man and nature.

      The Vedas is a series of texts comprising songs, mantras, and practices used by the Vedic priests, the Brahmans. Yoga was slowly refined and developed by the Brahman and Rishis (mystical seers) who documented their practice and belief in the Upanishads, a vast work containing more than 200 scriptures.

      According to modern philosophers, anything in the world is merely a reflection of the same quantum firmament. One who experiences this oneness of life is considered being in yoga and is referred to as 'Yogi,' having achieved a condition of liberation referred to as Mukti, Nirvana, or Moksha. So the goal of yoga is self-realization, to overcome all kinds of sufferings leading to 'The State of Liberation’ (Moksha) or 'Freedom' (Kaivalya).

      And yoga is not just for spiritual progress, it provides multiple health advantages as well, such as enhancing endurance, reducing depression, and improving overall wellness and fitness. It's a wonderful mind-body practice that encourages relaxation when you practice linking breathwork (Pranayama) to poses (Asanas). In addition, a recent study has also related the benefits of all types of yoga to enhanced bone density and better sleep quality.

      As yoga has grown into mainstream popularity, many styles and variations have emerged in the wellness space. This centuries-old Eastern philosophy is now widely practiced and taught by people of all ages, sizes, and backgrounds.

      There are 10 primary types of yoga. With so many different types, it may be a little difficult to determine which type is appropriate for you. But remember that there's no right or wrong—just that one might not be right for you at this moment.

      You’ve to ask yourself what's important to you in your yoga practice: Are you searching for a sweaty, intense practice? Or are you searching for a more meditative, gentler practice that looks more appealing?

      Like any sort of exercise, choose something you want to do; Bikram or Iyengar will attract you if you're a detailed person. If you're more of a free spirit, Vinyasa or Aerial yoga could be fun.

      I've made a complete series on all 10 types of yoga. This is Ashtanga Yoga; others are also available!

      So, What is Ashtanga Yoga?

      Ashtanga Yoga is one of the most common forms of yoga and was introduced by Sri K. Pattabhi Jois in 1975. This yoga includes unique sets of poses, which are executed in a continuous, fluid, fast-paced manner. Ashtanga Yoga students, called Ashtangis, switch easily from one pose to another, timed with each inhalation and exhalation.

      Ashtanga Yoga emphasizes physical strength and muscle training. Power Yoga and Vinyasa Yoga are the common names extracted from it. This style of yoga includes harmonizing breathing with an advanced sequence of postures. Pattabhi Jois stressed that the precise Ashtanga approach should be practiced to fix defects in internal cleansing activities such as sensory control, focus and meditation or Pratyahara, and Dharana and Dhyana.

      It is gaining a lot of popularity in weight management these days, building the body's core strength and enhancing the body's flexibility and stamina. It's a full-body exercise to tone your muscles and strengthen your body and mind. So yes, it's an active yoga practice that can help you achieve physical benefits, but that's just one part of it. On the other hand, Ashtanga Yoga is the ancient Indian science of mind, which is performed with the intention of self-realization and the exploration of truth. Ashtanga has more to do with classical yoga values than with any modern style and can deepen one's practice of looking beyond the physical.

      The term was used for the first time by an ancient Indian sage named Patanjali, who wrote The Yoga Sutras; an authoritative text on yoga. Ashtanga is in Sanskrit Ashta + Anga. Ashta means Eight and Anga is limbs so it means Eight Limb method. Ashtanga Yoga is the practice of these eight limbs to experience the true goal of yoga.

      He described eight rituals (limbs) that we can master to overcome suffering and to understand our True Self. They are:

      Yama (Moral Codes)

      Niyama (Self-Purification and Study)

      Asana (Posture)

      Pranayama (Breath Control)

      Pratyahara (Sense Control)

      Dharana (Concentration)

      Dhyana (Meditation)

      Samadhi (Absorption into the Universal)

      Patanjali writes that yoga needs to be done with dedication and discipline. Through daily practice and confidence, the body becomes strong, steady, and free, and the mind becomes clear and concise. It is by practice that we become deserving of realizing the truth.

      Let’s discuss these 8 Limbs in detail:

      1. Yama:

      The 1st limb deals with one's ethical values and a sense of honesty, reflecting one's actions and how we treat ourselves in one's life. Yamas are universal rituals that best apply to what we consider The Golden Law which is, Do to someone what you would have them do to you.

      The 5 Yamas are as follows:

      Ahimsa: The practice of non-violence

      Satya: The practice of truthfulness

      Asteya: The practice of non-stealing

      Brahmacharya: Continence/Celibacy

      Aparigah: The practice of non-hoarding or non-possessiveness

      2. Niyama

      The 2nd limb has to do with self-discipline and spiritual observance. Regularly observing temple or church services, saying grace before meals, establishing your unique meditation habits, or developing a ritual of taking contemplative walks on your own are all examples of Niyamas in practice.

      The 5 Niyamas are the following:

      Shoucha: Purity

      Santosh: Contentment 

      Tapa: Endurance 

      Swadhyaya: Self-study

      Eshwar Pranidhan: Devotion and commitment

      3. Asana

      Asana is the 3rd limb on the path that Patanjali has described. This does not mean yoga postures, but the capacity to remain unmoved with a straight spine for a long period. (The yoga postures will enable one to achieve this if one is physically willing to practice them.)

      From a yogic point of view, the body is a temple of the soul, the treatment of which is an essential stage of our spiritual development. Through performing asanas, we cultivate the practice of discipline and the capacity to focus, both of which are important for meditation.

      4. Pranayama

      Pranayama or breath control, the 4th stage consists of techniques designed to optimize the breathing mechanism and at the same time understand the link between the breath, the mind, and the emotions. If one can regulate one's energy, he/she can withdraw it from the outer senses and guide it up the spine, thereby raising one 's consciousness. Traditionally, pranayama is interpreted to indicate control over the breath, but it is simply regulating the energy in the body through flow of the breath.

      As the direct meaning of pranayama, Extension of Life Force suggests, yogis claim that it not only rejuvenates the body but extends life itself. You can practice pranayama as an isolated technique (i.e. just sit and do a series of breathing exercises) or incorporate it into your everyday yoga routine.

      These first four stages of Patanjali's Sutras focus on improving our personality, developing control over the body, and cultivating an energetic awareness of ourselves, all of which prepare us for the second half of this journey, which deals with the senses, the mind, and the attainment of a higher state of consciousness.

      5. Pratyahara

      The 5th limb is indeed a retreat or a sensory transcendence. It is the internalization of one's focus and emotions. It is at this point that we make a deliberate attempt to take our mind away from the outside environment and the outside stimulation. Keenly mindful of, and maintaining a detachment from our senses, we focus our attention inwardly. Pratyahara practice offers one the chance to stand back to have a peek at ourselves. This withdrawal helps one to critically examine our cravings—habits that could be damaging to our well-being and which are likely to conflict with our inner growth.

      6. Dharana

      Having freed ourselves from external disturbances, we will now cope with the disturbances of the mind itself. In the practice of concentration that precedes meditation, we learn how to slow down the mechanism of thought by focusing on a particular mental object—a certain energetic core in the body, the vision of god, or the quiet echo of the ‘Sound of Silence.’ We have, of course, already started to improve our skills of concentration in the previous three phases of asana, pranayama, and detachment from the senses.

      In asana and pranayama, even when we pay attention to our actions, our attention flies. Our emphasis is continually changing as we fine-tune the many aspects of every single pose or breathing technique. We become self-observant in Pratyahara. In Dharana, we center our attention on a single point. Extended concentration periods inevitably contribute to meditation.

      7. Dhyana

      The 7th stage of meditation or contemplation is the continuous flow of concentration. While concentration (Dharana) and meditation (Dhyana) may seem to be the same, there is a fine line of differentiation between these two phases. Where Dharana practices a one-pointed concentration, Dhyana is essentially a condition of unfocused awareness. At this point, the mind has been quieted, and there are little to no thoughts in the stillness. The power and endurance it takes to attain this state of stillness are quite remarkable.

      8. Samadhi

      It is total immersion in the Infinite—literally Oneness. It is a condition of ecstasy; a condition of supreme bliss, joy, and the integration of human awareness into universal consciousness. Samadhi is the union of Jivatman and Paramatman, the union of Shiva and Shakti in Sahasrara Chakra (the top of the head), and the realization that Brahman (Pure Consciousness) or God Consciousness is the supreme achievement of human birth. 

      At this moment, the meditator merges with his or her focus point and transcends the Self altogether. The meditator begins to understand a deep connection to the Divine, an interconnectedness of all living beings.

      There are two phases of Samadhi: Sabikalpa and Nirbikalpa.

      Sabikalpa Samadhi is conditional and temporary; the ego is still there and can come back after the practice is over. Nirbikalpa Samadhi is unconditional and permanent; one cannot fall apart after securing Nirbikalpa Samadhi; the ego is gone for sure.

      These 8 limbs of yoga outline not just the importance of yoga postures, but also the spiritual and ethical principles to be applied in one's life. In comparison to asanas, Ashtanga Yoga puts a great deal of focus on the 7 other limbs and is very much a spiritual discipline as well as physical.

      It includes a set of poses linked to breathing. Unlike modern-day Vinyasa flows, the Ashtanga series is always the same, and the practice is traditionally done without music, mood lighting, and other Western yoga class staples.

      Through stripping away these external influences of experience, Ashtanga Yoga practitioners can streamline their concentration inwardly, concentrating on the internal dimensions of yoga rather than the physical ones (no disrespect if a heated, pumped-up Vinyasa is your favorite practice; these styles have different purposes for different people).

      Here in this guide, you’ll discover a balanced Ashtanga Yoga practice that’ll help you gain physical and mental benefits along with the spiritual benefits that traditional Ashtanga Yoga holds. The ultimate aim of this practice is physical vitality, but also purification of the body and mind. By moving too fast and powerfully, you're going to gain a lot of 'Tapas' and everything extra, physical and mental, will have to get out of the way. It has a clear sense of purpose, and you're forced to concentrate and grow.

      Apart from the improved concentration and sense for the body, this guide is also ideal for those who like a cardio workout because the practice can be done quickly and it can efficiently boost the heart rate. Ashtangis also benefit from an improved understanding of the flow and movement of their bodies and a greater sense of rhythm.

      It also serves well to relieve tension and burn fat. Of course, it also provides the physical advantages of yoga, such as toned and improved muscles and enhanced

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