I am free!

Jivamukti Yoga is becoming more popular. The beginner's complex is an ideal way to join this practice.

The concept of jivamukti in Sanskrit means "freedom in life." Freedom during life is a special state of an enlightened yogi who recognizes himself as part of the atma (absolute), but at the same time remains embodied in the body in order to act for the benefit of all living beings. While an ordinary practitioner realizes himself as a mind enclosed in a body, a yogi who has attained the state of jivamukti sees himself as part of a world soul enclosed in a mind. Thus, the world-famous yoga teachers Sharon Gennon and David Life, the authors of the style, encrypted in the name of the method the desire for freedom and happiness for all living beings. And at the beginning of jivamukti yoga class, the mantra loka samasta sukhino bhavantu is sung (may all living beings be free and happy).

The proposed complex is intended for beginners, those who have never before practiced yoga. Start the lesson with a dedication to the highest goal: mentally direct the energy of love to a loved one or create a positive message, addressing it to all those who are sick or upset and need your support. Perform asanas carefully, trying to listen to the sensations that arise in the body. For the first week of practice, enter into standing poses from Tadasana (Mount pose) and perform them in both directions. Moving forward, you can go further and perform poses through dynamic ligaments with an emphasis on breathing so that the asanas flow smoothly into each other. To avoid injuries, do not chase a quick result, observing in relation to yourself one of the main principles of yoga - non-violence (ahimsu).

Before you start

Be happy. Sit in Sukhasana (Comfortable Pose). Stretch your back, put your hands on your hips. Close your eyes. Relax your face muscles, tongue and throat. Breathe in by inhaling and exhaling. In the process of observation, try to maintain the internal rhythm of breathing in four counts. Then sing the Ohm mantra three times. Tune in for your upcoming practice.

Complete practice

Meditate. At the end of each lesson, a simple meditation is available for beginners. Sit straight with your back straight. Breathe smoothly, deeply, but do not inflate your chest and stomach - do it naturally. Look at the tip of the nose. For ten minutes, watch your breath flow, releasing physical and mental stress as you exhale.

1. Tadasana

Mountain Pose
Connect the inside of the feet. Tighten your thigh muscles. Remove the lower back deflection. Lift your shoulders up and take them back, revealing the chest. Stretch your arms along the body. Close your eyes and do five breathing cycles.

2. Urdhva Hastasana

Stretching arms up while standing
Standing in Tadasan, extend your arms in front of you, and then, expanding the shoulder muscles outward, lift them up. Press your feet to the floor and spread your toes apart from each other. Stay in this position for five breathing cycles.

3. Uttanasana

Intense Traction Pose
Lower your fingertips to the floor and, pushing them, bend in the chest. Then grab the ankles with your hands and bend again, pulling in the thigh muscles. Spreading your arms at your elbows, move the body closer to your legs. Stay like this for five breaths.

4. Adho Mukha Shwanasana

Dog Pose face down
Place your palms on the floor. Step back first with your right and then with your left foot. Keeping your heels in line, push them to the floor. Point the sciatic bones toward the ceiling. Pull in your stomach, relax your head, look at the navel. Do five breathing cycles.

5. Utthita Trikonasana

Triangle Pose
Spread your feet wider and turn them to the right. Extend your arms to the sides. Lower your right hand onto your ankle and pull your left hand up. Turn your head and look at the thumb of your left hand. Do five breathing cycles. Exit the pose, then perform the pose to the left.

6. Virabhadrasana II

Warrior Pose II
Spread your feet wider and turn them to the right. Bend your right leg at the knee while keeping your pelvis level. Open your chest. Do not lower your palms below your shoulders. Turn your head to the right and look over your outstretched arm. Do five breathing cycles. Get out of the pose. Run it to the left.

7. Virabhadrasana I

Warrior Pose I
Spread your feet wider and turn them to the right. Turn the basin and body to the right. Keeping your pelvis level, bend your right leg at the knee to a position parallel to the floor. Stretch your arms up. Raise your head and look at the palm of your hand. Do five breathing cycles. Then exit the pose and do it to the left.

8. Vrikshasana

Tree Pose
Get up in Tadasana. Press the right foot to the floor, then, bending the left foot at the knee, bring the left foot closer to the right groin. Extend your arms to Urdhwa Hastasana. Balancing on one leg, actively press the right foot to the floor, and the left to the inner thigh of the right. Look over the tip of the nose. Do five breathing cycles. Return to Tadasana. Perform the pose of the Tree to the left.

9. Viparita Karani

Inverted Lake Pose
With the basin resting against the wall, raise your legs on the wall. The angle between the trunk and legs is 90 degrees. Lying on your back, bend your elbows and place them on the floor. Close your eyes. Stay in the position for five to ten minutes, watching the breath and sensations that arise in the body. To exit the pose, push your feet off the wall. Lie down on your back for a minute, then turn to your right side and gently rise.

10. Shavasana

Dead Man Pose
Lie on your back and relax, gradually releasing tension in the body. Pay particular attention to relaxing the muscles of the face, eyelids and eyes. Release your jaw and tongue in your mouth. Feel your breathing become natural, even and calm. Let the head be empty. Stay in Shavasan for at least ten minutes. Before leaving the pose, move your fingers and toes. Stretch your arms behind your head, turn to your right side and slowly rise. Sit in Sukhasana and join hands in Namaste (sign of Gratitude).

Watch the video: I am Free - Ross Parsley (February 2020).

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