My method of teaching. What is Hatha Yoga, Ashtanga and Iyengar's Method. Benefits of yoga.

The word "yoga" means "to unite, to marge". Hatha Yoga ("h" is pronounced sonorous - so "hatha yoga", not "hata yoga";) is a part of yoga focused on physical workout. During classes, we perform "asanas" - positions understood as "actively remaining in a certain body position."

Hatha Yoga is the physical dimension of the entire eight-levels yoga system (it’s traditionally called eight limbs of yoga). There are many misunderstandings around the nomenclature, so let's clarify at the beginning: any yoga that involves physical exercise and the practice of postures (asanas) is hatha yoga.

Hatha yoga also includes a practice based on combining positions into cycles, practiced actively - vinyasas. Ashtanga yoga is the name of the entire yoga system. However, this name began to be used by a certain style of exercise that developed in the 1990s in the USA. As is typical in the USA, this style was promoted quite aggressively, and for marketing and commercial purposes, the original name of the entire yoga system began to be used as a brand name for this style. Hence, in the West, as well as in Poland, the term "ashtanga yoga" is often wrongly associated with this specific style of exercise, of American origin - instead of the entire philosophical system of yoga. That's why I write this name in quotation marks when I refer to this style - and without when I use the name of the actual philosophical system of yoga.

The "ashtanga yoga" style is based on practicing several - out of countless possible - combinations of positions, i.e. several vinyasas selected by the creator. Thanks to gaining the sympathy of an American billionaire, it was promoted around the world branded as "straight from India", which is a form of hypocrisy;) As you can see, I personally don't like it - but I won't go into detail here why I think this style is harmful. Back in the 1990s and early 2000s, when I started practicing and teaching, what everyone now calls "ashtanga yoga" was interchangeably called "power yoga" (by the way, the word yoga, according to the Indian spelling, is written with a "j" - "yoga" is English version of the word). In my opinion, this was a more appropriate name, because this style is based on forceful and quick performance of positions and there is not much time for mindfulness. Therefore in my opinion, it is a form closer to aerobics than to yoga.

So, ashtanga yoga - eight-levels yoga - is the name of the entire yoga system. It consists of ethical and moral orders and recommendations (yamas and niyamas), hatha yoga - physical exercises, body work in positions/ asanas (no matter what "style"), pranayama - breathing exercises, exercises in relaxation and control of the senses (pratyahara), and concentration (dharana). meditation (dhyana) and connection with the divine dimension (samadhi). You can practice yoga starting from any of these levels and you can engage with the entire system as much as you want. This means there is no demand to go further than physical exercises if someone is not interested in ethical, spiritual or meditation dimensions of yoga.

photo: B.K.S. Iyengar and landscape in Poland; source: internet and Magda Majewska; artwork by Magda Majewska

Yoga was "rediscovered" in the 1970s by Europeans, which is where the trend for practicing it came from. And thanks to that it is today a familiar element of reality in our cultural circle. In addition to the hippie movement and the experiences of people who went to India in the 1970s, yoga was also popularized in Europe thanks to the students of B.K.S. Iyengar. Over time, the master himself became involved in promoting yoga worldwide.

B.K.S. Iyengar (1918-2014) is a teacher and yoga master who, in the 20th century, scientifically developed the positions known from the yoga tradition, describing in detail the technique, durations, sets and their execution, and the impact on the body, mind and health. This is how the most classic system of yoga exercises was created. That is currently the most popular style of yoga practice all over the world. So you may come across the term "Iyengar yoga" or "Iyengar method".

Unlike "power yoga", i.e. the style called "ashtanga yoga", it is not based on such aggressive marketing and it is a more universal exercise system (not limited to dynamic cycle exercises - vinyasa) and definitely safer for students. Thanks to the proper pace of learning the positions, the detail of their execution and adapting the level of classes and versions of the positions to the form, skills and capabilities of people who decide to exercise that “style” guarantees that the practitioners do not get injured. And their practice is not strenuous and is beneficial for the health of both the body and the mind (including nervous system). True yoga practice requires engaging the mind, awareness and mindfulness. People with several years of practice can afford to perform the poses and breathing at a fast pace of vinyasas so as to maintain their quality and perform them correctly (and safely). Vinyasas were originally created to train young men belonging to the Indian army who were in great shape and had a very thorough practice of asanas and pranayama. Therefore, it is not necessarily a good form for Europeans who go to yoga recreationally after a few hours of sitting at a desk...

photo - source: Internet: B.K.S. Iyengar while teaching at his institute in Poona (India)

During hatha yoga exercises based on the Iyengar method, we combine physical exercise (isotonic muscle tension) with the body awareness, harmonious and free breathing, developing the ability to focus to economically manage one's resources.

We strengthen muscles by stretching muscles, fascia, tendons and joints, harmonize the functioning of internal organs, and stimulate the body's cleansing and regeneration processes.

The Iyengar method is characterized by the use of aids (such as a belt, a bolster, blankets, blocks) and is often associated with this. The aids help adapt the way of performing the poses to the abilities and limitations of a given student. They are very helpful when using yoga exercises therapeutically for people with certain mobility limitations (e.g. back pain). For others, they are a convenience that helps them progress faster. They also serve as a "learning aid" to better understand the work in a given asana, as well as to feel your body better and develop its awareness.

In yoga, we do not look at a person as a collection of separate body parts, systems, elements - we think holistically and work holistically. Thanks to this, we gain strength and energy to our daily activities.

Classes always end with relaxation, thanks to which we regenerate our mind and feel the beneficial effect of yoga exercises on our well-being. And at the same time, we learn passive rest (that might be difficult for people living under the influence of Western culture) and letting go, preparing the mind for other practices - such as meditation.

Thanks to yoga we:

• shape the silhouette,

• improve the physical and mental endurance of the body (condition),

• enhace health and improve immunity,

• improve functioning of all internal organs, including the brain (memory capacities and our ability to focus)

• gain hormonal balance in the body,

• correct faulty posture,

• eliminate the causes of back pain and spine problems,

• develop body awareness,

• harmonize the psyche with the body,

• ground our emotions in the body – the better contact with the body allows better contact with our emotions and this connection has a positive effect on our mental state and self-confidence,

• practice mindfulness and improving mental well being

• balance our life energy - yoga allows to calm down while feeling anxious or stressed, and to raise vital energy while feeling fatigue or depressed

• practice being aware and attentive, without introducing unnecessary tensions – we learn ways to cope with stress and techniques to relax.

Yoga, under the right supervision, can be practiced by all - regardless of age, gender, health status and other individual cha

racteristics. Can be practiced by healthy and active individuals, as well as people with problems with the spine (even necessarily should!) or other health issues, pregnant women, or seniors. If you are not sure if it's appropriate for you, don't be afraid to ask me a question. (Sometimes consulting with the medical doctor is required.)

This is possible because yoga positions performed consciously and in accordance with the principles of safe movement are supporting "general development". And when you adapt your practice appropriately, everyone can successfully reap its benefits. What is important here is the knowledge, experience and responsibility of the teacher and the method on which it is based.

The longer we practice the more we discover the complexity of asanas and of ourselves, and we get to know ourselves better as well as understand yoga practice. In this way we advance in yoga and we are able to enter the next levels of it. At yoga class we - like real warriors – always compete only with our own limits, not with the others. Individual body strength and flexibility depend on many factors, including body type, so comparing yourself with others makes no sense.

The advancement in yoga is an increasingly conscious and self-aware practice, understanding of poses and of what and why you are doing. Strengthening the body or increasing its flexibility is a side effect. It always occurs, but it is not our goal in itself.

Advanced yoga is not what Western culture sells us - the ability to perform acrobatic positions that look good on Instagram photos ;) What we can see there in 90% of cases is acrobatics, not yoga. You can theoretically perform the same body positions or movements - but what matters is how conscious it is and what the purpose of doing it is. The purpose of yoga practice is to deepen awareness and take care of the health of the body and mind. It is not about showing off to others for their applause or strengthening your ego by building a belief in your greatness. This does not mean that we cannot enjoy the results of our work or our achievements or celebrate them.

photo: MM in crow pose, by Katarzyna Szlendak

Once you start practicing it, yoga usually becomes a way of life - a permanent and inalienable element - because it simply works and helps you regain health, feel better, take care of your body and mind, and find balance and joy in life.

This was also the case with me. It has been my passion since I "discovered" it, i.e. since 2000. Previously, I had the opportunity to learn many types of bodywork. As a child, I trained in acrobatics and swimming, I studied at a ballet school, and later I danced in Agustin Egurrola's modern dance company VOLT, where our schedule, in addition to various forms of dance (funky, hip-hop, modern-jazz, etc.), included sports training. I took part in numerous dance workshops for professional dancers. I ran, exercised at the gym and did various sports. When I discovered yoga, I thought I knew everything about working with the body... And then I discovered a completely new dimension and way of understanding movement. You can find more about my professional experience in the "About me" section.

My teaching is based on the Iyengar method, which I have taught and have been learning from the best teachers from Poland and the world for over 20 years. But if it is helpful, I introduce elements from other styles of yoga - vinyasa, hormonal yoga, sivananda yoga (relaxation yoga), kundalini, or fascial yoga (yin yoga). I use my knowledge of working with the body from many other fields - those related to sports and those related to psychotherapy through the body or spirituality. As well as knowledge about psychology and coaching skills

I attach great importance to the appropriate amount of relaxation at the end of classes, because it is very important for health and maintaining balance if you live in our culture full of confusion, stimulation and rush. I conduct relaxation with instructions, sometimes extended by guided visualization or elements of affirmation.

From time to time, I include breathing, vocal emision, and meditation exercises to the workouts. This is inconsistent with the classical Iyengar interpretation (which I highly value), that recommends learning other levels of yoga in separate sessions - but in my work I am guided by reason and experience, and I know that "practicing in other sessions" means that these elements are ignored by most people in practice. Although they are very important and enrich it.

When teaching asanas, I pay attention to details, I am methodical and demanding - because only solid practice gives the right results. That includes: engaging internal muscles through appropriate tensions in the body and as called contradicting movements, the proper construction of positions relieving the joints, or allowing mental rest by concentrating on what is happening at a given moment and rooting the mind in the body. Yoga practiced in this way does not burden the motor or nervous system and guarantees the avoidance of injuries and overload of the body, and additionally strengthens and heals. Focus on details helps also to harmonize the mind of my students.

I teach mainly as a personal yoga trainer based on my own system built over the years and aimed at adapting the practice not only to the needs of different groups of students, but also to different practice conditions (e.g. I take into account the specificity of the Polish climate and adapt the training to the seasons).

When working on individual lessons, I try to focus on supporting my students in their development, using their potential and finding balance in life. Yoga is not only a way to stay in good physical shape and health, but also a path to self-discovery and a path to life development. Yoga practice teaches us to remain active in life in a mindful in the healthy way.

I also teach yoga classes for pregnant women, and lead different kinds of workshops, tutorials, and special yoga classes for events and for corporate clients. You will find more information on this subject in the individual sections listed on the home page. Feel free to contact me if you have any questions.

Please have in mind that all texts on this page were written by me. o if you want to copy something from here - a fragment or the entire entry - respect yourself, me and others and provide the source. Thank you.

ZEN ROOM

Magda Vesna Majewska