French Yoga Community

Opening the Heart Chakra with Yoga: Poses to Release Your Energy

Learn how to practice yoga poses to open the heart chakra, known as Anahata in Sanskrit. Opening this energy center can promote the smooth flow of life energy, improve the functioning of associated organs, strengthen compassion, increase self-confidence, and promote forgiveness. Explore yoga poses like Warrior 1, Wheel, Fish, Cobra, and Reverse Salutation to cleanse and activate this essential chakra for your well-being. Then, continue your journey by practicing pelvic-opening poses for a holistic experience.

Structure a yoga session well to benefit from the advantages of your practice.

You probably know about yoga classes, but you should know that you can also practice yoga at home. But how do you do it? How do you build a yoga session at home ? When you are a beginner, it is often difficult to organize the perfect sequence of yoga postures . In reality, there is nothing complicated, it is about finding the right time, the ideal place, defining your goals and following specific steps, from preparation to final relaxation through the asanas.

Set a duration for your yoga sequence

The sequence of yoga postures will depend on the time you want to dedicate to your yoga class . Do you have an hour in front of you? Then you can do a complete yoga sequence . However, do you have less than 60 minutes? Opt for a session without the inversion or balance asanas.

Determine the goals of your yoga session

Before starting your yoga class at home , ask yourself why you want to do yoga: to de-stress, reduce insomnia, boost your energy in the morning, increase your flexibility, let go, etc. But, you can also set goals to improve your practice, for example, succeeding in the tree pose .

The various steps to properly structure a yoga class

Preparation for yoga

Because of the hustle and bustle of everyday life, it is important to start your yoga session with a moment of meditation while observing your breathing, or even chanting a mantra. Why? Simply to calm your mind.

Don't neglect the warm-up

Just like sports, yoga is a physical exercise where there is a risk of injury. So, warm up to prepare your body and become aware of your morphology. How? Through stretching, bending and twisting. For example, you can do the sun salutation. But, know that there are other warm-up asanas such as:

• the mountain (Tadasana),
• the stork (Uttanasana),
• the cat (Marjarasana),
• the cow (Gomukhasana).

The sequence of asanas

Standing asanas

Once you are well warmed up, perform 1 or 2 standing yoga postures to boost your energy and improve your flexibility. Start, for example, with the mountain asana (Tadasana), then the chair pose (Utkatasana). Finish with the warrior balancing asanas I, II and III (Virabhadrasana) and the tree pose (Vriksasan).

Inversion postures

The structure of a yoga class also consists of inverted yoga postures that tone your nervous system and slow down blood circulation. If you are a beginner, opt for the candle pose (Sarvangasana) or the plow (Halasana). More experienced practitioners can do the inverted stretched support (Mukha vrksasana). Be careful not to hurt yourself!

Backward bends

Then do 1 or 2 yoga backbends to strengthen your back and stretch your abs. Try the grasshopper pose (Salabhasana), the bridge (Setu bandha sarvangasana) and the cobra (Bhujangasana).

Twists

Yoga twists are not mandatory, only if you have trouble linking with forward bends. There are various poses like Bharadvaja twist, Half Lord of the Fishes pose (Ardha matsyendrasana) and Reclining twist (Jathara parivritti).

Forward bends

Forward bends in yoga complement backward bends. They have the benefit of calming the mind and stretching your back. Here are some suggested asanas:

• Western Stretch (Paschimottanasana),
• Mahamudra,
• the stork (Uttanasana).

Closing postures

Finally, perform closing asanas to relax your body and mind and prepare yourself for the final relaxation. Try the candle (Sarvangasana) then the fish (Matsyasana).

A moment of relaxation thanks to the asana Savasana

The last step is the final relaxation of yoga in Savasana position (corpse pose) for at least 5 minutes. This phase is important because it allows you to benefit from the benefits of the yoga session . It is up to you to choose between a silent meditation, with music or guided.

To help you build a yoga sequence , discover the yoga books on the Tayronalife website.

Eliminate tension with the savasana posture.

''Savasana'' a Sanskrit term meaning corpse posture . Not a very flattering name, but an asana that visually resembles a corpse. Indeed, in this position lying on the back and motionless, the body is relaxed and the mind soothed. Your attention is focused on your fleshly envelope in a silence conducive to relaxation. You find the savasana posture very often at the end of the session, in yoga classes for the final relaxation. Bringing zenitude and letting go, savasana also has virtues on your health.

The practice of savasana in yoga

The corpse pose allows relaxation and recharges the batteries both at the end of a stressful day and at the end of a yoga session. After a yoga class and the realization of its asanas, savasana is essential and it is important not to ignore it, because your body and your mind store all the virtues and postures in order to facilitate the progress of the next class.

Be careful not to confuse savasana meditation with yoga nidra. The latter is a discipline guided by the voice of the yoga teacher and consists of visualizing a positive image expressing the ideal that the yogi wishes to achieve. We advise you to try yoga nidra before practicing savasana in order to appreciate its benefits and achieve it more easily.

How to do corpse pose correctly?

Performing the corpse pose may seem simple at first. In reality, it is not so simple. Allow 10 minutes to relax without losing patience or falling asleep. Lie down on a comfortable yoga mat (such as those for gentle yoga). Your entire back should be glued to the floor, your legs should be stretched out slightly apart and your toes pointed outward. As for your arms, they should be placed on the mat, away from your abdomen, and your palms facing upwards. Once in the correct position, close your eyes and breathe slowly and deeply.

During the savasana discipline , you feel your body sink into the ground and you become aware of each limb (starting with your toes and up to above your head) before relaxing it completely. Empty your head and focus only on your breathing which becomes more and more regular. If you want to move, resist so as not to disturb your deep relaxation . However, do not feel guilty if you have thoughts that cross your mind. Let them do like a passing wave and focus again on your breathing.

The various benefits of savasana

Savasana meditation brings many benefits to the body (health) and mind just like yoga:

• Reduces stress, anxiety and insomnia,
• Relax your muscles and your mind,
• Allows you to live more consciously and in the present moment while letting go,
• Helps to be more aware of your breathing and body,
• Recharge your energy,
• Increases your concentration,
• Facilitates falling asleep,
• Reduces headaches and fatigue,
• Reduces blood pressure.

To learn more about what the practice of yoga nidra is, visit the article in the Tayronalife blog.

Bandha is a yoga technique that allows you to "lock" a part of the body in order to control energy, prana. Originally, bandhas were considered to be part of mudras, in the sense that the physical body is used to act on the energetic level.

Bandhas are used in hatha yoga , mainly during the practice of pranayamas (breathing techniques) and asanas (postures), in order to actively work on the chakras. 

These are powerful tools that must be used wisely and conscientiously, ideally under the watchful eye of a teacher.

In practice, how are the bandhas translated ?

In the physical body, the practice of bandhas results in conscious muscular activation. It can also consist of a succession of contraction/relaxation of the muscles concerned.

Bandhas can be practiced lying down, sitting, standing and even while performing a specific yoga posture.

Breath in the practice of bandhas

Breathing is very important during the practice of bandhas. Generally, the bandha is established at the moment of breath retention, between inhalation and exhalation. Retention can even be voluntarily maintained, this is called kumbhaka. It is essential to be familiar with pranayamas before starting to practice bandhas because they are closely linked.

The main bandhas

• Mula Bandha

As BKS Iyengar describes it: “The entire lower abdominal region between the anus and the navel is engaged, pulled back toward the spine and lifted upward.”

This bandha is connected to the first chakra, Muladhara. It allows the sacred energy to rise from the bottom to the top. It is practiced in a sitting position, contracting the perineum while keeping the lower abdomen relaxed.

• Uddiyana Bandha

This bandha, connected to the lower chakras Svadhisthana (genitals and belly) and Manipura (navel), is practiced with empty lungs. It can be done standing, with the pelvis relaxed to relax the lower back, hands placed on the thighs, trying to keep the back straight and the neck aligned with the rest of the spine. The idea of ​​this bandha is to "suck" the navel inwards, towards the spine, and to raise it as if you wanted to position it behind the floating ribs. Then release the belly and return to an upright position.

• Jalandhara Bandha

This is the throat bandha, linked to the vishudda chakra , which means "to purify". To perform this bandha, lower your chin towards your chest while moving your head back, as if you wanted to have a double chin. Thus, the neck remains aligned with the spine. This energy lock is performed on an exhalation. This bandha is used to cleanse the ENT network and relax the body by slowing down the heartbeat and bringing the energy (prana) back down to the lower parts of the body.

You can integrate bandhas into your yoga practice, so that it becomes more substantial and to intensify its effects at the subtle level. Do not hesitate to ask your teacher for a gentle approach to this practice, with its strong energizing potential!

Do you want to start practicing yoga , but you don't know which style to go for? Iyengar yoga has the advantage of being accessible to everyone. It is practiced with yoga accessories (bricks, straps, bolsters, etc.) to make the asanas easier to perform and to accentuate the intensity of the postures.

What is Iyengar Yoga?

Iyengar yoga has the particularity of being practiced with yoga accessories : the chair, the bolster, the brick, etc. So many objects that previously were not essential.

This approach to yoga is taken from the personal experience of BKS Iyengar , who, following a scooter accident, began to perform his asanas with props. Following this, he allowed his students to also use objects as support (ropes, bricks, blankets, chairs, etc.) to make the practice more accessible.

This yoga is called therapeutic , because many people who have practiced it and have various ailments, have seen real improvements in their state of health, thanks to diligent and regular practice.

The unique characteristics of Iyengar yoga are the deep practice:

• Breathing (pranayama): a key element in this yoga,
• Postures (asanas): to be performed regularly and diligently with good alignment.

What does “Iyengar Yoga” mean?

Iyengar is the name of the creator of Iyengar yoga . So there is no secret in the meaning of this type of practice.

What is the origin of Iyengar yoga?

Bellur Krishnamachar Sundararaja (BKS) Iyengar was born in 1918 in a poor family in the village of Bellur (Karnataka – South India). A rickety and sickly child, doctors did not place much hope in his future. Despite this, at the age of 16, his life took a turn when he discovered yoga in Mysore under the guidance of Śri Tirumalai Krishnamacharya , who was his master for 2 years.

After breaking away from his master, he established his own yoga school (inaugurated in 1975) in 1973, the Ramamani Iyengar Memorial Yoga Institute . Based in Pune, yogis from all over the world flock to this center to learn from this great master, respectfully called Guruji .

The architecture of this school is very symbolic:

• The three floors refer to the body, mind and soul,
• The eight columns symbolize the eight limbs of Patanjali's Ashtanga yoga (Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi).

BKS Iyengar , a renowned yoga master, thought of a new yoga by taking the basics of classical Hatha yoga and using the texts of the famous Patanjali (Yoga Sutra) as his philosophy.

In his writings and interviews, he liked to emphasize that he "did not create a new yoga, but simply gave it a new costume."

The main principles of Iyengar yoga

• Alignment : this is the position of the body as a whole, that is to say the different parts of the anatomy in relation to each other, but also the body and its limbs in relation to the ground, the wall and other supports (chairs, bricks, etc.).
• Extensions : They work in tandem with alignment. Extensions allow you to discover and awaken parts of the body that were previously dormant.
• Stretching : these are always done in accordance with breathing. They aim to stretch all parts of the body (muscles, tendons, ligaments).

Iyengar Yoga remained faithful to the foundations of Patanjali 's yoga between the 2nd, 3rd and 4th centuries BC. According to Iyengar , the goal of yoga is "to work towards self-realization and purification of the mind."

Who is Iyengar yoga for?

Iyengar yoga is for everyone . Whether you like hot yoga (Bikram) or gentle yoga (Hatha), Iyengar yoga can also suit you as a complement to your usual practice. It will help you strengthen your muscles, heal your deepest wounds (physical, but also mental) and help your body find its original alignment.

How does an Iyengar yoga class take place?

On average, an Iyengar yoga class lasts 1h30. Its intensity varies depending on the level of the students and also on each person's pathologies (back pain, painful joints, etc.). The classes are organized according to a pre-defined asana program that evolves over time and according to the level of the students. The positions performed are varied (forward bends, twists, stretches, etc.) and gradually increase in intensity.

During an Iyengar class, the alignment of your body is particularly emphasized. The postures are organized into sequences.

What is the ideal equipment for practicing Iyengar Yoga?

The perfect kit for practicing Iyengar yoga consists mainly of yoga accessories :

• a chair,
• a bolster,
• a foam or cork brick,
• a strap,
• And of course, you will also need a yoga mat,
  For yoga clothes, choose shorts or Bermuda shorts to show off your ankle and knee joints.

The benefits of Iyengar yoga

The benefits of Iyengar yoga are numerous:

• The asanas:
• Increases flexibility and strength,
• Helps combat back pain,
• Strengthens the proper functioning of internal organs,
• Contributes to a reduction in stress,
• Restores good sleep,
• Increases coordination and balance.
• Pranayama:
• Provides vitality to the body, as energy moves easily through the body,
• Increases concentration and its quality.

Discover the benefits of Iyengar yoga

https://www.youtube.com/watch?v=ZW0jxUEWP2E

If you would like to find out more about these accessories, please read the article “ Yoga accessories ”.

Vinyasa Yoga , also known as " flow yoga ", is called " dynamic ". In fact, it comes from Ashtanga Yoga and is composed of undefined series. The postures are in rhythm with the breathing and the transitions are fluid. The asanas are chosen by the yogis and you work one side of the body then the other in order to balance it. Breath and movement being intimately linked, this increases body temperature and allows, like all dynamic yogas, a detoxification of the body.

What does “Vinyasa Yoga” mean?

In Sanskrit, the term " vinyasa " is composed of " nyasa " which means "to place" and " vi " which means "in a specific way". This corresponds to the synchronization of movement with breathing and this is what creates dynamism.

What is the origin of Vinyasa Yoga?

Vinyasa yoga comes from Ashtanga yoga , which consists of performing a series of postures in a very specific order. The difference lies in the sequence. Indeed, Vinyasa is free and more creative, because it does not impose any sequence . The sequences are the result of the experience acquired by the teacher and are adaptable to the needs of each individual.

The main principles of Vinyasa Yoga

The main principles of Vinyasa are:

• A derivative of Ashtanga Yoga, less rigorous and more creative, where series are not imposed,
• A dynamic yoga, often with music,
• Postures that change regularly,
• A more accessible and less intimidating form of yoga,
• A unique and different course every time.

Who is Vinyasa Yoga for?

Vinyasa Yoga is a dynamic and rather physical yoga , it is aimed at people with an intermediate level of yoga . If you are a beginner, you can first sign up for a gentle yoga class like Hatha which will give you the basics. If you have good endurance, you can easily sign up directly for a Vinyasa session . It will also be perfect for people who want to tone up and who do not like routine.

How does a Vinyasa Yoga class take place?

Vinyasa yoga classes are not fixed and there is no mandatory framework to follow, which allows for great creativity. It is a dynamic and fluid yoga at the same time. The sessions will depend on your teacher, their energy, but also their observation of the needs of the group of students.

However, the course may be composed as follows:

• A warm-up starting with sun salutations ,
• A series of standing postures and a sequence of sitting positions , each connected by transitions ,
• A series of lying asanas ,
• A final relaxation .

What is the ideal equipment for practicing Vinyasa Yoga?

For your Vinyasa Yoga practice, you will need to invest in a good, quality, eco-friendly yoga mat .

The Mat PRO and PROlite Manduka yoga mats are ideal! If you only want to practice at home, the Mat Pro mat will be perfect, because it is slightly thicker, but heavier (not suitable for transport). On the other hand, if you want to take it to the studio, the PROlite Yoga mat keeps the same qualities as the Mat PRO , but is easier to transport. Both mats are guaranteed for life.

If you want a natural rubber mat, the EcoYoga Yoga mat mixed with jute may suit you or the Harmony Jade mat .

What are the benefits of Vinyasa Yoga?

Regarding the benefits of Vinyasa Yoga , you will find, as with other forms of Yoga, physical and mental virtues . Indeed, the heat will increase during the session allowing detoxification and the sequence of postures will tone and strengthen your body. On the mental level, your mind will learn to be more focused due to the synchronization of breathing with movements. This will help to let go and acquire better stress management.

Overall, regular practice of Vinyasa will allow you to:

• to improve your balance and sculpt your figure,
• to have better concentration,
• to improve your sleep,
• to increase your endurance and strength,
• to strengthen and stretch your deep muscles,
• to detoxify your body.

Discover a Vinyasa Yoga session

https://www.youtube.com/watch?v=VEFRtZX-f6I

If you would like to find out more about Ashtanga yoga , please read the corresponding article on the blog.