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Synergy Yoga is an official Affiliate of the:
A leader in the field of yoga, meditation, spirituality, and holistic health, the Himalayan Institute is a non-profit,
international organization dedicated to serving humanity through educational, spiritual, and humanitarian programs.
The Institute and its varied activities and programs exemplify the spiritual heritage of mankind that unites East and West,
spirituality and science, and ancient wisdom and modern technology.
Founded in 1971 by Swami Rama of the Himalayas,
the Institute draws on its roots in the yoga tradition to offer programs in self-transformation, yoga, meditation, and holistic
health at its headquarters in Honesdale, Pennsylvania. Its services include global humanitarian projects, publishing books,
a holistic health center (Total Health Center), and the internationally acclaimed magazine,
Yoga International (formerly Yoga + Joyful Living).
Year Long Group Meditation Program
The Himalayan Institute invites participants around the world to join our year-long group meditation practice. From November 11, 2011, through November 11, 2012,
the Himalayan Institute will be the locus of an around-the-clock group meditation (akhanda japa).
Akhanda japa (uninterrupted group meditation) is a time-honored practice in the Himalayan tradition for infusing the collective consciousness with peace and harmony.
This ancient practice brings about transformation at the individual level and exerts a positive influence on the entire web of life. It is one of the surest ways to experience
our inner divinity and connectedness with all of humanity. This potent group practice creates an environment in which you can easily undertake a personal practice of meditation.
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Articles & Essays
CRAVING SIMPLICITY IN A COMPLICATED AGE By Phillips Brooks
Amazingly relevant today, this message is from the famous 19th-century preacher who also
wrote "O Little Town of Bethlehem."
INWARD BOUND By Natalya Podgorny
A renowned philosopher bridges the confusion between seemingly disparate Eastern ideologies,
and charts a course for realizing our ultimate spiritual goals.
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Yoga Positions
| Please
consult your health care practitioner before starting
a yoga or other exercise program. |
Easy
Meditation Pose (Sukhasana)*
For those whose knee, hip or lower back flexibility is
compromised by old injuries, arthritis or other persistent
conditions, you may find that sitting on a chair is the
solution to establishing a steady and comfortable posture
that keeps the spine straight. However, the linear support
it provides to the base of the body is not as stable or
grounded as the triangular foundation created by sitting
cross-legged on the floor. The cross-legged poses have
the additional advantage of drawing the legs and feet
in toward the torso, which collects our energy and directs
it inward. In addition to helping straighten the spine,
bending the knees and crossing the legs create "locks,"
which have subtle but profound effects in the pelvis and
lower back.
To assume the easy pose, sit on a cushion or folded
blanket and cross the legs. If possible, allow each
leg to rest on the opposite foot. Align the upper body
and shoulders directly over the base of the spine and
rest the hands on the thighs. Let your eyes close, sense
the contact of your sitting bones against the floor,
and lengthen upward through the crown of the head. Be
aware of your breathing, feeling the breath cleanse
as it flows out and nourish as it flows in. Let your
posture become steady and balanced.
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Gentle Spinal Twist*
Sit in a simple cross-legged posture, each leg
resting on or above the instep of the opposite foot.
Keep the spine erect as you twist to the right, placing
the fingertips of the right hand on the floor near the
back of the pelvis and the left hand on the floor in
front of you. Breathe deeply, feeling the expansion
and contraction of the abdomen and lower rib cage with
each breath. Inhale and lengthen the spine, exhale and
deepen the twist. Keep the shoulders down and level.
Hold for about 5 breaths. Then release and repeat on
the opposite side.
Benefits: Develops flexibility in the spine; strengthens
the diaphragm; massages the abdomen; stretches the muscles
of the shoulders and upper chest.
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Cobblers
Pose (Baddha Konasana)*
Sit erect with the soles of the feet together and the
heels close to the pelvis (use a cushion, if necessary,
to avoid rounding the lower back). Clasp the hands around
the ankles, relaxing the knees down. Lift the lower back
and extend upward through the whole spine. The sitting
bones press into the floor. Lift the breastbone, extending
through the neck and crown of the head. Now watch the
breath as you release resistance and become steady and
comfortable in the pose.
Benefits: Tones the pelvic floor; increases flexibility
of hips, pelvis, inner thighs, lower back, knees, and
ankles; normalizes reproductive system and urinary system.
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Head
to Toe (Janu Shirshasana)*
a.) Sit on the floor with legs well apart, knees straight.
Bend the left knee and place the sole of the foot against
the inner right thigh. Face the right leg, lengthening
the torso and keeping the spine erect. Inhale and lift
the chest, then exhale and bend from the right hip out
over the extended leg, sliding the hands gradually along
the floor on either side. Now place the hands on the leg
and inhale as you elongate the spine, lift and flatten
the lower back, and press the back of the leg toward the
floor. Let the neck be long and relaxed.
b.) To deepen the stretch, continue to bend forward
from the hip and lower the torso toward the leg. Let
the hands slide further forward and hold the ankle or
toes, or wrap the hands around the foot. If the hands
don't easily reach the foot, catch the foot with a strap.
Finally, widen and lengthen the back and release the
upper body toward the leg. Breathe and center yourself
in the pose. To come out, inhale, flatten the back,
and stretch out and up as you slide the hands back toward
the pelvis. Repeat on the other side.
Benefits: Stretches the hamstrings and back; improves
hip flexibility and pelvic alignment; tones the abdomen;
quiets and soothes the mind.
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Beginner Monkey Pose (Hanumanasana)
Rest on your hands and knees,
with the palms under the shoulders and the knees directly
under the hips (table pose). Lean to the left as you
pick-up your right leg with your right hand and place
your right foot between your hands. Make sure the right
knee is directly above the right ankle.
With your right leg forward and your back leg on the
ground, back toes turned out, you may slowly place your
hands on your right thigh and balance. Keep hips square
to the front. A more advanced variation is to balance
and slowly raise your hands over your head with palms
facing or together. Hold for
3-5 deep breaths. Exhale as you lower your arms, placing
your hands on either side of your front foot and slide
your right leg back, returning to the table pose. Repeat
on the other side.
Benefits: Opens hips and chest. Stretches
the hip flexor muscles and hamstrings. Strengthens back,
legs, and arms. Improves inner strength and balance.
Prepares students for full, advanced pose, which includes
a gentle
backward bend.
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Beginner
Warrior Pose (Virabhadrasana I)
Start with the feet parallel. Sense the contact of your
feet against the floor, and lengthen upward through the
crown of the head. Relax your shoulders down and breath
deeply. Keeping your feet parallel, step your right foot
back as you bend your left knee, keeping your left knee
aligned directly over the left ankle. Keep your right
leg straight, pressing your right heel to the floor. Balance
and slowly raise your arms overhead with palms facing
or together. Hold for 3-5 deep breaths. Exhale as you
lower your arms to your sides and then step your right
leg forward, returning to feet parallel. Repeat on left
side.
Benefits: Strengthens legs, back, shoulders, and arms;
strength, stamina and stability in the whole body; flexibility
in the groins, hips, back, and shoulders; opens chest;
preparation for backbending poses; energizes the whole
body.
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Beginner
Triangle (preparation for the Triangle Pose or Trikonasana)*
Start with the feet 3 feet apart and parallel. Inhaling,
raise the left arm to shoulder level, then turn the palm
up and continue lifting the arm overhead. Reach up, lengthening
the left side of the body, and begin bending to the right
side. Do not tilt forward or backward; keep the left elbow
straight. Let the right hand slide down the right leg,
providing some support as you deepen the bend. Hold the
stretch for about 3 deep relaxed breaths. Then inhale
as you lift back to center; exhale and release the arm.
Repeat on left side.
Benefits: Provides a deep stretch of the muscles on
the side of the torso and prepares beginners for the
Triangle Pose, which stretches the spine and spinal
nerves laterally; increases flexibility in the hip joints;
adjusts the sacrum and lower back; stretches the back
of the legs; integrates body awareness; develops both
strength and flexibility; improves structural alignment.
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Cat
Pose (Bidalasana)*
a.) Rest on your hands and knees, with the palms under
the shoulders and the knees directly under the hips (the
table pose). Exhaling, contract the abdominal muscles,
tuck the pelvis, and round the spine, arching the back
upwards.
b.) Inhaling, release the abdominal muscles as you
lift the sitting bones, spread the buttocks, lift the
head, and arch the spine down. Keep the arms straight
and the weight evenly distributed between the hands
and knees. Repeat these two movements about 5 times.
Benefits: Increases flexibility in the spine; strengthens
the abdomen; tones the muscles of the back.
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Spinal Twist (Matsyendrasana)
Sit in a simple cross-legged
posture (Easy Pose). Extend the right leg straight out
in front of you, cross the left leg over the right,
placing the left foot flat on the floor close to the
right knee. (You can keep your legs in this position,
or, if you're comfortable, bend the right leg to bring
the right heel next to the left hip.) Wrap your right
hand around the left leg,
and gently hug that leg in towards your chest. Press
down through the hips and up through the crown to lengthen
the spine. Inhale as you lengthen your spine, and exhale
as you gently bring the left arm around your back, placing
your palm on the floor, fingers facing back. Look over
the left shoulder as you breath, relaxing your shoulders
down, and hold for 3-6 deep breaths.
Inhale as you gently untwist the body
and face the front. Repeat on the other side.
Benefits: Opens, lengthens, nourishes
and realigns the spine. This pose
stimulates the nervous and digestive systems.
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Relaxation Pose
(Shavasana)*
a.) Lie on your back on a firm, flat surface with a
thin cushion to support the neck and head. Closing your
eyes, lift and lengthen the back of the neck until the
neck feels comfortable. Relax and lengthen the spine
without bending to either side. Rest the legs about
12-14 inches apart. Rest the arms 6-8 inches from the
sides, palms turned upward (they may, however, roll
inward). Bring the shoulder blades slightly together,
and draw them down toward the waist, opening the chest.
b.) If there is discomfort in the lower
back, support the back of the knees with a folded blanket
or cushions. Cover the body with a light blanket for
longer relaxations, or if you're chilly. Lie resting
and observing the flow of your breath for 5-10 minutes.
To come out of the relaxation, gently
move your fingers and toes - then stretch the arms overhead
on the floor as you stretch down through the legs. When
you are ready, bend the knees, roll over to the left
side, and finally sit up. Sit quietly for a moment before
continuing with the day.
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*Adapted from
Yoga: Mastering the Basics
by Sandra Anderson and
Rolf Sovik
©2000 The Himalayan Institute |
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