Sun Salutation or Surya - Namaskar

Sun Salutations, or Surya Namaskar, are traditionally performed in the morning to greet the new day. The sequence of 8 postures can be a complete practice in itself, or can prepare you for a longer asana routine. Sun Salutes are often performed in sets of 5, but if you are new to the practice it's wise to begin with 2 or 3. Each time you flow through this sequence, synchronize your breath with the movements of your body.
1. To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath. Find your center.
2. Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Salute). Reach your heart and arms to the heavens, sending your greeting to the sun.
3. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend), connecting down into the earth. Keep your legs firmly engaged.
4. Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.
5. Exhale and step or lightly hop your feet back behind you into Plank Pose. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance. Take a full breath in as you lengthen through your spine.
6. Exhale and lower into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and pushing back into your heels or bringing your knees to the floor. Build heat in the center of your body as you hold this challenging posture.
7. Inhale and carve your chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs but relax your gluteal muscles.
8. Exhale and roll over the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for five breaths.
9. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana.
10. Exhale back to Uttanasana, surrendering into the fold.
11. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back. Feel a renewed sense of energy as you draw your arms overhead into Urdhva Hastasana.
12. Exhale and return to Tadasana, your home base. Remain here for a few breaths, feeling the movement of energy through your body, or continue on to your next salute.


By Leila Easa

Vipassana

Vipassana Meditation

Vipassana, which means to see things as they really are, is one of India's most ancient techniques of meditation. It was rediscovered by Gotama Buddha more than 2500 years ago and was taught by him as a universal remedy for universal ills.
This non-sectarian technique aims for the total eradication of mental impurities and the resultant highest happiness of full liberation. Healing, not merely the curing of diseases, but the essential healing of human suffering, is its purpose.
Vipassana is a way of self-transformation through self-observation. It focuses on the deep interconnection between mind and body, which can be experienced directly by disciplined attention to the physical sensations that form the life of the body, and that continuously interconnect and condition the life of the mind. It is this observation-based, self-exploratory journey to the common root of mind and body that dissolves mental impurity, resulting in a balanced mind full of love and compassion.
The scientific laws that operate one's thoughts, feelings, judgements and sensations become clear. Through direct experience, the nature of how one grows or regresses, how one produces suffering or frees oneself from suffering is understood. Life becomes characterized by increased awareness, non-delusion, self-control and peace.

taken from http://www.dhamma.org/ , you can book 10days meditation retreat there by donation

Ujjayi Breath

Breathing is the most important part of a yoga pose.It used frough out the practise in Ashtanga-Vinyasa, when in other schools of yoga it is not emphesided so much to use it during the practise of asana. Ujjayi (oo-jy-ee) breath, also called conqueror breath or snoring breath is a great breath for beginner yogis. Here are the steps to practice and learn Ujjayi Breath.



1. Sit in with legs crossed or in half lotus, lengthen your spinal with your , relaxe your houlders.
2. Inhale through your nose, then exhale slowly through a widly-opened mouth. Direct the out-going breath slowly across the back of your throat with a drawn-out HA sound.
3. Try this a few times and then close your mouth. Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat. Ideally you should hear, a soft sea-shell sound or ocean-wave like sound.
4. This sound, called ajapa mantra (ah-JOP-ah mahn-trah) or "unspoken mantra" it slows down and regulates your breath, allowing you to focus your awareness on your body and mind.

Its been a while...

Sorry Guys Blog have not been updated for a while and all download links are out of date, I have been training in Yoga and traveling in India for almost 5 months and all together for 6 months away.Will try to fix it up in a few weeks.Also we will be puting more reading about Yoga and Energy Healing in the future, at the moment its being developed , if you wiling to help with that, email us:)
dont forget us and come back lates for updated downloads!

Namaste With Love and Light x