My personal session

Saturday, September 24th, 2011 6 24 /09 / frog /2011 19:27


Every Friday in the Premises of the association to Freychenet, you can come to follow a session of Yoga dedicated to the detailed practice of techniques.

This weekly RDV allows to set up, at home, a daily personal session by knowing what and how to match one month with paper supports, explanations of techniques on the blog, the conversations(maintenances) and the advice(councils) by telephone so necessary...

The next session will take place on Friday, October 7th from 3 pm till 6 pm

Concerned public: have already a practice of yoga

Number of praticipants: 4

Schedule: from 3 pm till 6 pm

Place: premises NataYoga to Freychenet ( 09 )

Price list(Rate): 15 € the three hours + 15 € for the non-members

Bring carpet(mat,carpets,mats) of yoga + light cover(blanket) for the meditations and the yoga-nidrâ - an exercise book + pens

It is at the request of the pupil avid to know about it a little more about the practice of the Yoga that this proposition is born. She can so organize her personal sessions with a maximum of technical elements and evolve gradually and surement on her road.

Indeed on, you can come to follow these sessions just as a normal course(price) of 3 hours(am) without having the rigor to have a practice then every day at home.

It is also a way to specify the envy(urge) to make of the yoga a sâdhana real ( intense practice) for one even make a commitment in a training(formation) professor afterward?

By NataYoga - Published in: my personal session - Community: Hatha Yoga
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Saturday, August 27th, 2011 6 27 /08 / August /2011 11:09

Here is the small session which will allow you to fight against the moments of fatigue. I often use him(it) to go back up(to raise) the energy in me, before every course(price) which I liven up(lead) or after exhausting day. She(it) is simple and effective.

Having made a prânâyâmâ (Anuloma *Pratiloma or Nadishodhâna for example), to release some accumulated tensions and clean the channels(canals) of energies- NadiPractise the following postures:

Savâsana - The posture of the corpse - to relax every part of the body: feet, savasana 2Legs, hands, arms, buttocks, back, lower abdomen(groin), stomach, breast, shoulders, neck, nape of the neck, skull and scalp, head, eyes, nose, temples, ears, cheeks, mouth, chin. Make some abdominal breaths by becoming aware of the navel which lifts up itself in the inspir and which falls in the expir and some complete breaths: in the inspir, the navel lifts up itself, coast(ribs) deviates, the air(sight) rise jsuqu' to shoulders lifting(raising) slightly collarbones then any resdencend till bottom(stocking,bottoms,stockings) in the expir. (Inspir on 4 time(weather) / expir on 8 time(weather) - slow and regular lengthened(stretched out) breaths said breaths 1 / 2)

Posture of the navel ( Nhabi) - Always lengthened(stretched out) on the back, to fold legs, feet on the ground slightly spread(slightly pushed aside), brought in chin, arm along the body, lose hands on the ground. Inspire, raise the head, the shoulders. Inspire and hold the breath empty lungs a few moments in the position. Inspire, put shoulders, head. Begin again 2 - 3 times. Then relaxation some seconds

Always lengthened(stretched out) on the back Arm along the body, lose hands on the ground, either to make Pascimottanâsana, in dynamic version, or simply, to inspire, to to raise arms and to to interlace fingers above the head, to to expire and to to hold(to retain) the breath to empty lungs a few moments. Begin again several times this movement. Then on an expir, return arms along the body.

Naukâsana - The posture of the boat on the stomach - arm behind and arm forward.

Lengthened(Stretched out) on the stomach, the arm along the body, lose hands on the ground, to inspire, to raise the head, the shoulders, the arms (behind), the legs and to expire, to hold(retain) the breath to empty lungs. Make some breaths with the vacuous retentions, then begin again with arms in front of, joined(contacted) hands, the glance settling(arising) on the raised thumbs(inches).



Then, relaxation BalâsanaThe posture of the child, a few moments (arm in front of, forehead(front) on the ground then the arm along legs).

Marjariâsana prânâyâmâ - The posture of the cat chat-inspir.jpg chat-expir.jpg

Undulations of the vertebral column accompanied with breaths (4 time(weather) of inspir / 4 time(weather) of expir, then 5 time(weather) of inspir / 5 time(weather) of expir, then 6, 7) The more we extend the time(weather) on every breath, the more the movement slows down.

viparita karani mudrâ

Viparita Karani Mudrâ - The inverted gesture(movement)

Closed eyes to wait that the breath settles down quietly then is to make lengthened(stretched out) breaths (4 time(weather) d'inspir / 8temps of expir) or breaths samavritti or 4 time(weather) of inspir / 4 of the retention to the full / 4 of expir / 4 of the vacuous retention

Apanâsana - The posture of the vayu of the excretion

And finally, SavâsanaThe posture of the corpse, the relaxation...savasana 2


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By NataYoga - Published in: my personal session - Community: Hatha Yoga
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Monday, June 6th, 2011 1 06 /06 / June /2011 21:46


Click the image of Shiva, the yogin 1st, above

And discover a 1st proposition of session to be practised at home.

A session for persons already having a practice of yoga.

By NataYoga - Published in: my personal session - Community: Hatha Yoga
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Sunday, May 29th, 2011 7 29 /05 / May /2011 15:00


When you live a stressful event, your body tries(feels) a series of changes called the reaction of stress.

This reaction includes three stages:

Stage 1 - The mobilization of the energy
At the beginning, your body secretes of the adrenalin, your heart beats faster and you begin to breathe more quickly. Vouchers as bad events can provoke this reaction.

Stage 2 - The consumption of the reserves of energy
If, for a reason or for the other one, you continue to try(feel) the symptoms of the first stage, your body begins to free(release) its stock of sugar and fat.

At this stage(stadium), you will feel in end, under pressure and tired. It is possible that you consume then too much coffee(café), cigarettes or alcohol. You could try(feel) of the anxiety or losses of memory(report), catch a cold and have flu more often than usually.

Stage 3 - The exhaustion of the reserves of energy
If you do not resolve your problems of stress, the energy needs of your body will exceed its production capacity and you will then be put under stress in a chronic way. At this stage(stadium), you could try(feel) of the insomnia, personality's changes or make errors of judgment. You could also develop a serious illness as a disease of the heart, the ulcers or the mental illness.

Given that every person is different, he(it) does not exist that an only "good" way of facing the stress. However, there are several different things which we can make to reduce the stress and it would be useful to consider the short and long-term solutions.

Obviously the Yoga on the biggest place(square) in the disappearance of the stress, the part its diverse techniques acting effectively such as the relaxation, the meditation, the nidrâ yoga, the prânâyâmâ (management of the breath) etc....

There are also very good complementary(additional) methods in the practice of the Yoga such as the Aromatherapy, the Herbal medicine, the Ayurveda (ancestral medicine of India) enter other.

In brief, sometimes we may work on this intrusive stress, there are crumbs which disrupt(perturb) our energy and we empèche sometimes to practise our daily yoga (lesser flexibility, immobility génante, too many discursive thoughts)

I am going to deliver you a secret, Ô it is not a big secret, just he(it) is a member(part) of my approach(initiative) to take(bring) out me of my stress and to have practised him(it), this "secret", I can assert you that he(it) is really effective.

But what this thing(trick), this method is thus this secret?

It is simply to GARDEN


Gardener - Park Memorial Gandhi - India - © Christian VILLAIN

If you are lucky as me to possess a cultivable space, whether it is enjoyment(approval) or for the vegetable culture, even both, you can relax in next to no time especially when there is everything to make: be toffee-nosed / greliner (use of the grelinette), break clumps of earth, rake, dig, cultivate, and especially manually (say not in machines!), there, not only you make a rather considerable physical effort but in more your mental so monopolized in the task be going to release all this mess of thoughts which make you a patient and thus put under stress.

It is as a big concentration on a precise action(share). It is to escape from the difficult everyday life(daily paper), from harmful situations and it also is to resume(to take back) contact with itself and his(her,its) vital energy prânâ ).

And furthermore, it is to savor then the fruit of our efforts: a beautiful flowery garden, a kitchen garden in miles flavours.

Then, at the beginning, it is hard. The earth(ground) is low, heavy, filled with weed, take advantage of it to make of the yoga at the same time!


Legs in posture of the garland - Mâlâsana


Or diamond - Vajrâsana

And finally, do not hesitate to get(touch) the earth(ground) with your naked hands, it is a ressourcement real.

That your recovery(recycling) is,


By NataYoga - Published in: my personal session - Community: Hatha Yoga
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Wednesday, December 8th, 2010 3 08 /12 / December /2010 08:12

" I decided to set up some personal sessions besides my courses(prices),

But I do not know how to get organized.

What are the best moments of the day? What techniques in the morning and in the evening? "

Un jour un nénuphar

To take advantage at best of effects of a personal session, choose in the morning, early, at 7 am - 7:30 am before having lunch and choose techniques which are going to revitalize the day.

In the afternoon, at about 3 pm, having digested well, there we choose diverse techniques according to the humor, the shape or the envy(urge) for moment.

In the evening, always the empty stomach, we are going to privilege the relaxing techniques, to erase the day, the hectic or stressful or despondent day for some and so better sleep.

Have a practice daily, if celà is possible, on a minimum of 20 minutes. No duration limits on the other hand, celà can be 1 am, 1:30 am or 2 hours or 3 hours it is how you feel(smell) him(it)!

Know that the enchainement of Surya Namaskar - the Greeting in the Sun - is going to take place rather on a morning session, as well as 5 Tibetans (except when you practise them for a long time).

The meditation is interesting very early, at dawn or in the evening and the Yoga Nidrâ - the yoga of the awake(sharp) sleep - is an evening technique, quite as Chandra Namaskar - the Greeting in the Moon.

Besides, Hatha Yoga under its shape Traditionelle proposes a typical progress of the session, which is personal or current:

  1. Prânâyâmâ type(chap) Kapalabathi's ( breaths) " the light in the skull " which(who) gets a big relaxation and which(who) replaces the relaxation on the ground savâsana often practised current.
  2. Âsana (postures in touch with 7 chakrâ main things(head teachers) always in an ascending sense(direction))
  3. Drishti (yoga of eyes)
  4. Prânâyâmâ (breaths) of type(chap) alternated as Anuloma, Pratiloma, Nadishodhana or of type(chap) fire(light) as Basthrika
  5. Hasta Mudrâ Dhârana (concentration with a particular gesture(movement) of hands)
  6. (concentration) or Dhyana ( meditation) or Yoga Nidrâ Dhârana

Soon, we shall publish an article on propositions of techniques, propositions of sessions, and it, to help you to structure your personal sessions.

I wish you a beautiful practice

yoga-in-the-park o3ba

By NataYoga - Published in: my personal session
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