The basic principles of meditation

What are the reasons for starting meditation?

Most people , including myself , start meditation for problems related to stress and tension or when we don’t feel well.
We can not control what happens in our life and we become unhappy with the things around us. What happens is, we start fighting against our feelings, the situation, or the people we feel are causing the discomfort.
So that feeling can be channeled from small discomfort to a big disappointment.
This is one of the extreme cases, but if the person is quite sensitive, he/she can recognize these kinds of feelings and begin meditating, and start other activities to improve their health.

There are so many different types of meditation (Here are just a few).

VIPASSANA

It is a breathing/pranayama technique. You need only to focus on breathing in and out through your nose.
This is pure meditation according to Sr. Goenka, not to visualize anything, no image, thoughts or color. So if you are using an image your brain is busy holding that projection and according to him this is distraction that takes your attention away from the pure meditation.
Also this kind of meditation is very deep and it is focused on a deeper connection, sometimes you can do a silent retreat from 3 to 10 days.

VISUALIZATION
There are so many techniques and images that you can use with a visualization meditation. One that is very good to use is to lay down and visualize your body as an observer. Then doing a scan of the body from the crown of the head down to the bottoms of the feet. Next, visualize a ball of light coming from the palms of your hands and extending all over your body until this light is covering all of your body. Little by little start to see the light getting larger and brighter and see it starting to move from your body up to the sky.

TECHNOLOGY MEDITATION TECHNIQUES.

Nowadays there are thousands of applications that you can download to your laptop or mobile phone and use….I mean starting a meditation technique is
really great but on the other hand to go deeper you should unattach yourself from the things you are used to using all the time. I.E. phones and laptops.

 What are the main benefits?

Control vs non control paradigm. In one way we say you can control your mind….but the brain works in the opposite direction, as much as you try to control
your mind you often find frustration at not being able to.
The idea is to concentrate on your breathing and let it go og any thoughts coming into your mind, without judgement…it may take time some time to train
your brain, as an athlete trains their body. so as you train your brain you will be able to unattach from your thoughts.
So therefore the main benefits are:

•  Control vs non control of your mind.
•  Concentrating on your tasks.
•  Creating a relaxing feeling.
•  Unattachment of your feelings.
•  Let it go.
•  Observe, don’t judge yourself.

 

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Standard yoga sequence (Routine for 1 hour)

Some of my students ask me why I dont send them a yoga sequence after one week of intensive yoga with me while they are in your holidays in this case in Atitlan lake,  so I did it this easy sequence with some pictures in order you can follow it.

  1. Pranayama
    • Different pranayamas, being concern about your body focus in the different parts of your body, lower belly, chest and clavicule.
    • Same variation but activation your mudla bandha, inhale from that place, second block your mula bandha and last one block your breathing, the final part is release your breathing and your body.

1.2 Nadi sodhana  or anuloma viloma (alternate breathing), a small explication you can find over here.

http://www.sarvyoga.com/anulom-vilom-pranayama-steps-and-benefits/

 

  1. Warming-UP.

Sitting circles with your body (in sitting position, half lotus).

Hands in the pray position in front of yourself, inhale to the air and exhale interlace your fingers in your back, feeling the deeper streching.

Cat and cow pose.

Bending your knees as much near from the mat and streching in down facing-dog.

 

  1. Sun saludation/ Surya Namaskar A (from 2 to 5 times)

ashtanga-vinyasa-surya-namaskar-A

  1. Sun saludation/ Surya Namaskar B (from 2 to 5 times)ashtanga-vinyasa-surya-namaskar-B
  2. Stand-up

5.1 Utkatasana (Chair pose)// 5.2 Virabhadrasana II (Warrior 2 pose)// 5.3 Utthita Trikonasana (Extended triangle pose)// 5.4 Parivrttra trikonasana// 5.5 Opening Trikonasana

 

 utkatasana  trikonasana

 

 

VINYASA (Movement)

  1. Balance

6.1 Vrksasana ( Tree Pose)//6.2 Garudasana (Eagle Pose)

VINYASA (Movement)

  1. Fold-forward

7.1  Dandasana (Seated Staff Pose) //7.2 Paschimottanasana (Seated Forward BEND) // 7.3 Janu Sirsasana (Head to Knee Pose front and side)

Pachimostasana

VINYASA (Movement)

  1. Back-bending

8.1 Only arms up, cactus position.// 8.2 Cactus position, arms and legs up.//8.3 Dhanurasana (bow pose)

dhanurasana

VINYASA (Movement)

 

  1. Core

9.1 Severals counting 10 down and up.//9. 2 Navasana (Boat Pose)

 

VINYASA (Movement)

 

  1. Inversions

10.1 Salamba sarvangasana (candle Asana)//10.2 Halasana (Plow Asana)//10.3 Matsyasana (Fish pose)

VINYASA (Movement)

 

  1. Final part

11.1 Knees to your chest (deeper asana)//11.2 Ananda Balasana (Happy Baby Pose)//11.3 Supta matsyendrasana (Twisting pose lay down)

 

SAVASANA (Between 5 to 15 minutes, you can use some proms in order to adjust your body)

*NOTE:

In each asana/pose stay breathing during 5 times ant the beginning later we can increase the lenghting.

 

Soltando el 2017…y abriendonos al cambio.

Este va a ser mi primer post en español, llevo tiempo pensando en escribirlo en español pero por aquello de llegar a más gente al final siempre lo escribo en inglés…lo que pasa es que acabo escribiendo no tan amenudo por lo de que no es mi idioma materno.

El año pasado ya comencé este mismo post, mi compañera y amiga Marta Molinera me dió la idea ya que ella también lo hace y también me vale como referencia a mi misma de lo que ocurrió y de que propósitos se cumplieron, es bonito e importante recapitular y ver donde te encuentras si lejos o cerca de tus objetivos sean los que sean.

Puedes echar un vistazo en;

https://notonlyyoga.co/2017/01/01/review-2016-and-proposes-for-2017/

Sobre el 2017, hice un tarro de los momentos buenos, en total me salieron 21 momentos importantes de vida, la mayoría de ellos relacionados con el trabajo y el amor….el día 31 de Diciembre de 2017 los quemé frente a la chimenea y los tengo listitos las cenizas para dejarlas en el lago Atitlan (Guatemala).

Aquí aparece el tarro de la felicidad, os recomiendo que lo hagaís es una bonita práctica para echar la vista hacia atrás de tu año.

http://www.actitudfem.com/hogar/mamas/consejos/diy-tarro-de-la-felicidad

FB_IMG_1476997231119

Importantes momentos como los viajes de Marcelo a Gran Canaria, también mi viaje ahora aquí en el lago Atitlan, desde donde os estoy escribiendo ahora mismo con el volcán San Pedro enfrente..un entorno sin igual.

Recordando el post del año pasado como vivimos un montón de momentos bonitos e intensos en Madrid, Fuerteventura, Oporto y ahora en el lago Atitlán.

Puse esto en mi post “I want to share my life the awesome landscape and future projects together.” y efectivamente así está siendo, ayer día 1 de Enero, nos encontramos trabajando en el mismo hotel Villa Sumaya en el lago, Marcelo y yo.

El proyecto YogabyGema y las rutas en Gran Canaria, solo quedó al momento de lanzarlo, no sé si al final el 2018 será su año de lanzarlo o lo dejaré en el freezer, de todas formas YogabyGema de una forma un otra sigue conmigo…ahora mismo en Guatemala, creciendo y ampliando horizontes.

Comenzé a dar clases privadas, clases con niños y más asiduamente en un estudio AWA Yoga, gracias Cristina por abrirme las puertas, la verdad que ha sido un año de aprendizaje…y sigo aprendiendo actualmente en Guatemala, doy gracias por esto, porque en el camino del yoga voy poquito a poco disfrutando…si bien creo que sería bueno tenerlo como un hobbie/trabajo ya que para mi es mi filosofía de vida.

Desde el punto de vista de rutas turísticas en Gran Canaria, este año hice algunas con grupos de turistas de cruceros con Turisbed, gracias también por esta oportunidad.

Santorini, fue un extra en mi vida en el 2017, gracias Paola por ponerme en contacto Alex y poder haber trabajo en https://skypilatesandyoga.com/ en Mayo-Junio y Agosto del presente año, dando clases grupales entre 17 y 25 personas.

También me pongo en paz y mando amor, a los puntos de desencuentro con compañeros de vida, donde las diferentes formas de pensar, sentir y accionar nos han hecho tomar caminos diferentes, todo está bien y es ahí donde debemos estar y sentir.

Y bueno para el 2018, principalmente mis objetivos son continuar como siempre con mi práctica de yoga y meditación de la forma más asidua posible y por otro lado, prepararme de nuevo para la entrada de mi futuro laboral para volver a trabajar desde casa con IT y virtualización …..mi idea dedicar mi perfil laboral de una forma mixta con ambos trabajos, para el 2018 pasar más tiempo posible con Marcelo tanto en Canarias como aquí en el lago.

Me encantaría también viajar y sobre todo estar en calma y en paz donde quiera que este.

Proyectemos un 2018 lleno de amor, de paz y de desarrollos profesionales y personales.

Mis mejores, Namasté, Gema

Feliz 2018Happy New Year

TRICKS ABOUT BALANCE/HAPPINESS

A few weeks ago I had a conversation with a friend about spiritual teachers or gurus  at the end and  after arguing different reasons the teacher is yourself …

Hours later with that same friend and with other friends we started talking about one of them’s theory about when a person can be in balance with herself or / and happiness.

And the theory of my friend Amit from my very wise and logical point of view.

This’s why I would like to share it with all maybe can help you or at least make you reflect on what things you do not currently have in your life and these are all totally things with good values so maybe it would be time to start with new habits.

 

It is based on 3 fundamental pillars and 5 characteristics.

Pillars are the main values that you should have in your life, development activities or job which have integrated these three things.

THE THREE PILLARS.

PILARESHappiness

Pillars are the main values that you should have in your life, development activities or job which have integrated these three things.

 

 THE FIVE CHARACTERISTICS.

LOVE

 

The five characteristics in some way or another have to meet the pillars, it is not necessary to be five within the same pillar but if they should all be within your way of life.

For instance a couple of examples;

*Working with computers for a NGO (Intelectual pillar + Altruistic characteristic).

* Practice yoga outdoor (Physical and spiritual pillar + Outdoor activitie  characteristic).

If this article likes you, give me a feedback or like, also you can follow me in @yogabygema in the social media.

Namasté, Gema.

PERSONAL DEVELOPMENT AND YOGA TEACHERS

Almost everybody in some moments of their lifes are looking for answer or a meaning in their life.

Maybe in that moment the yoga path arrived into your life and in this way you could find a way how to development yourself.

Sometimes the searching is almost a desesperated act of trying to resolve some issue or issues in your life or find that meaningfull life.

In another hand sometimes this looking for appears in quite moments where you need to be alone maybe in the middle of nowhere.

Teachers, gurus appearing in your life for a reason, maybe sometimes you cant understand why or what reason they are over there or how the life did it for crossing paths.

Whatever they are in front of you, they are for a reason, maybe at the beginning you didnt realize why …but with the time everything will be settle down.

It is important working in the UNATTACHMENT between the relationship between teacher and student.

I have to work into this, during  a couple of times, sometimes we put so much into the hands of the other, so much expectation and this is not good.

Everyone has to run his own path, and there is noone who can do it for you.

So for that enjoy the life and continue going on further.

Feel free and discover your personnal yoga path.

About my teachers, they have show me so much, in the best and bad way. And in some moment maybe I have to realize that they are also humans with their own failures, where it is the limit betwen the master role and the human being role,with is the small border where it´s appear the human person and the teacher is starting being away…sometimes the line could be very thick.

About the GURUs, there are some many, in different mystic currents from the perspective of the Yoga and Meditation, some of the most famous are;

Krishnamacharya (Born; November 18, 1888, Mysore, India; Died; February 28, 1989 Chennai, India), reference as the “Father of the modern yoga” he revival the hatha yoga.

Paramahansa Yogananda (Born; January 5, 1893, Gorakhpur, India, Died; March 7, 1952 Los Angeles, United States) known about teaching meditation and Kriya Yoga, through his book, Autobiography of a Yogi.                                                             

 Sri Krisha Pattabhi Jois (Asthanga yoga founder)  (26th July  1915  Hassan – 18 May 2009 Mysore India) Multifaceted Yoga preachers of India and known worldwide about his Ashtanga Yoga. He established Ashtanga Yoga Research Institute in Mysore. He was the disciple of S.T. Krishnamacharya and his Yogic philosophy revolves around his Guru.

K. S. Iyengar (Aligment yoga) (December 14, 1918 Bellur, India- August 20, 2014 Pune, India) known as Guruji who genuinely explains the meaning of Yoga sutras. Iyengar  has written many books on Yoga Philosophy such as ‘Light on Yoga’, ‘Light on Pranayama’, ‘Light on the Yoga Sutras of Patanjali’, ‘Patanjali Yoga Sutra Paricay’, etc. He is the recipient of Padma Shri and Padma Bhushan. 

iyengar-pattabhi-jois-yoga

In the next post I will write more about the main yoga GURU´s from the traditional schools in India.

Creating yoga events

I will like to share with all of you this article, according my experience about creating yoga events, I´m not an expert but I can say that I have done some of them.

In one part have the same things in common with the rest of the events that you can create, for instance.;

  • Necessary time for preparation and organization.
  • Management and associated bureaucracy.
  • Meetings and transportation or infrastructure.
  • Employee loyalty.
  • Uncertainty of success.
  • Trustfulness

What it has different compared with another events not yoguis “are”:

You are working more things about.

  • Feeling
  • Energy
  • Connexion between the different parts.
  • Healing your self and the others.

So create a yoga event has more a romantic and healing part in order to help to the others, also according what you have learned (as teacher) you want to spread this knowledge with another people or student to improve their lifes and also yours.

So creating these events should be a act of conscience about how another people should be conscious.

When the event it is happenes as always it is so quickly compared with all the preparation, it is the same feeling when you prepare a long food cooking during hours and later you will eat between 10 to 20 minutes….sometimes so much preparations and works but in the most of the cases it is worthy.

In another times you see that you give like a lot of work and effort to your job and later maybe you didnt receive a reward.

Also appears sometimes your fears, it will be posible, because you think you are not able to achieve the goal or you dont feel so prepare for the activity, anyway the path only is appeared walking.

Anyway you should be focused in creating something beautiful and different  which has your own personality and utenticy is coming from you.

With the best wishes and putting your heart in the activity everything will be so great.

Here you can see some examples…

 

Ashtanga, pain, modifications and limits…

A few months ago I received this message from whatssapp from my dear asthang yoga teacher Manu Navarro from  Las Palmas de Gran Canaria, I asked him if he could share it, and he said yes for sure, well here you have it, for me it is a very deep message and impressive that deserves to be read from time to time and helps you and invites you to think over…
THANK YOU MANU FOR YOUR WISDOM AND KNOWLEDGE.. ENCHANTED TO HELP WITH THE OTHER … AND SHARE …

Here you have…
….
As we talked last week I leave you a series of reflections on ashtanga, pain, modifications and limits.
Ashtanga Vinyasa Yoga is reputed to induce pain. Postures cause stress patterns in our bodies, and when we force against them, we “squeeze the nerves.” The form of practice, with its linear sequence progression, leaves no escape route. The postures that made us tremble today should be practiced tomorrow. Most people soon leave the Ashtanga for this reason and look for a more “kind” way.
The postures of the Ashtanga system, when practiced with proper alignment, are not painful at all. On the contrary, they are stimulants. However, proper alignment is not the kind of thing one achieves only through the use of creative accessories or modifications or the application of a sound anatomical technique. Instead, proper alignment is the result of an internal, mental readjustment. It requires that we put down the ideas, attitudes, expectations and prejudices that interfere with our ability to settle in the postures and take deep and complete breaths.
We can not undo our tensions by force. The more we resist them, the stronger they become, and when they become strong enough, they constrict and deform us. This is a lesson we should all learn, and the Ashtanga Vinyasa system makes us learn it in a rather vivid way – with pain.

Manu

THE LIMIT

Pain is an adaptive defense mechanism, whose purpose is to protect us from danger. Pain warns us of danger, and urges us to turn back. Based on this truth, many Yoga teachers remind their students to listen to their pain. Pain is “the limit,” and when we respect “the limit,” we avoid damaging our bodies.
This is a crucial and urgent lesson for those rajasic spirits who would injure themselves by ambition. Often, however, this idea is abused. Both students and teachers use it as an excuse to escape from deeper inner work. You can not progress in yoga without having to directly confront your psychic patterns. Many students avoid the postures that provoke their habitual tensions, or pass them over with supports and modifications, hoping that their tensions will be solved magically in some way.
This approach rarely takes anyone anywhere. It allows one to practice without getting hurt, but it also prevents progress. The postures that cause us pain are also the postures that expose our tensions, and invite us to resolve those tensions with our own internal intelligence. They give us the opportunity to observe our tension patterns directly, to breathe through them, and to release them into the ether. This is the simple psycho-physical cleansing process that we can perform with Ashtanga yoga.
It is not a complete article yet, but I hope to invite you to reflect …
Manu
… ..
If you want to contact him … you can write to me privately …
Small introduction in spanish:

https://grancanariayogaconference.com/index.php/programa?id=56

NAMASTÉ, Manu

SANTORINI. The other side of a RETREATMENT … SENSATIONS OF A TEACHER

I was always on the other side, as student of what is a yoga retreat or holistic activities, from the relaxed part and from enjoyment.

I do not say that working in a retreat has its good things, but of course, although you are in the best place in the world, you are still working as well, although I enjoyed a lot about the swimming pool, the food and the amazing places for discover.
During this year in May,  I had my first yoga retreats in Santorini, thank God, I did not have to prepare them because managing and preparing an event of this kind requires a lot of extra work behind in the background, accommodation, meals, logistics of all kinds of things.

And if there is two groups between between 15 and 25 people with different needs, tastes, etc … much more work. So thank you Alejandro Estornel  @pilatesman for creating so awesome event.

IMG-20170507-WA0072

The really  truth that I have to be THANKFUL, every day I thank life for all that it offers me, that my first yoga retreat is in SANTORINI … guaauuuuuu, there is always a moment to learn and to start and above all to thank .
They were two different groups, the first of about 13 people, where I still do not know very well the dynamics of how to do it, it takes a time to addapt to the rhythms and the needs of people is to be more flexible and flow more with change.  That week I was made slower, since I am a person very outside and inside at other times, yoga gives me peace, tranquility and silence, connection with myself.  Being in a retreat you are really working more than the hours of classes, because in the end all are interactions with the student who at times becomes a friend, so but it is a funny and nice job.
These retreatesn about  yoga & pilates so it is not the same as the students who would go only to a yoga retreat that is what I am more get used to, it is also interesting to interact with different profiles and see how you are at ease with each of them.
For more information about this wonderful retreat where you can find the best professionals and the best place to stay in Gran Canaria and Santorini.

                           https://skypilatesandyoga.com/
I know that my strength is to work in short distances, that is to say by one-to-one relationship is where I find myself most comfortable and where I can create an interconnection and approach to the person.
I have moments also to include myself in the group and to be extroverted and to be on the crest of the wave but really are the few moments, and perhaps also Santorini with that light, that sea and those things inspired me more to be in connection with myself.

Being in a landscape constantly like Santorini is a constant meditation, so if you miss those moments of solitude and reflection.
In the second week I had more time for myself and maybe I also felt inside the group, maybe this group vibrated more in the world of yoga, or at least I felt that way.
On the other hand each class is different depending on how much the teacher connects with the students and the students with the teacher, so flow it.
I allowed myself to be more myself, to laugh, to make jokes during the class, and even to encourage the students to perform some more complex asanas, formed a good group and I think there was a pretty connection.
For my third retreat, as the path of yoga, as the way of life is a way of learning, I take another series of experiences with me and learnings, 3 months have passed since the previous, I know I will feel more comfortable and above all I will  be me 100% as authentic and genuine as possible. But this will be another post…!!!
                                                           I  ♥ SANTORINI.

If you want to realize an idea about the retreat you can take a look in the next video:

Sky Pilates And Yoga Retreats Santorini 2017

See you around the world, continue moving…ohhh yeahhh

What happen in the INTERNATIONAL YOGA DAY?

On June 21st was the international day of yoga.

An important day to awaken consciousness about what yoga is.
More than a physical class of postures (asanas), more than breaths, more than a philosophy, there is much to investigate behind all that … I have been in the world of yoga for more than 10 years ago and as far as I realize everything I have to learn and practice, from the asanas perspective (everything that I have to work with each one of them, how and why, what parts of the body are involved and what are their benefits and contraindications)
On the other hand if we analyze from the Raja yoga principles we have the Yamas and Niyamas, the pranayamas, pratyahara, dharana, dhayana and finally the samadhi, a life dedicated to the search of the supra conscience.
In the end, however, the initiatives of the International Yoga Day were two, on the one hand my personal initiative to create a video with different people, practitioners and teachers who participated and gave their opinion and point of view on what is yoga for them.

People from different parts of the world but united for the same purpose.

You can see in the following link:

What is for you YOGA?
On the other hand almost emerged from nothing and pushing from a friend I said;

“Hiii, contained with me for the initiative of a Open day free, to commemorate the International Yoga Day”.

The truth that was a superbeautiful event, where in a full yoga class each of us we teaching 15 minutes so different teacher we share our passion during the classes.

I left the previous savasana because I was going out for the other class and I was in a total relaxation state, but it is true that perhaps if I had been more conscious maybe I would have become much more nervous, in case I started my class after Sara and at first was quiet, but there were a moment where the panic took over me.

This was because I saw that the people did not follow the rhythm  of the class, maybe because the sound wasnt good, or because I could not show him in surya namaskar or because he did not understand me or I did not explain myself quite well, whatever happen … and I said “OMG what I´m doing over here “… as soon as I saw myself at that moment, I took a deep breathing and I said do not worry Gema everything will be fine … and I went back to breathe and continue…so I let´it go the though so in that exactly moment the whole world gradually rejoined in the flow of the rhythm of Surya Namaskar .

DiaInternationalYoga

With these two initiatives of “un-interested” forms I collaborated with my grain of sand in the world of yoga and to make people more aware and consistent with their world and with those around them.
Great moments and intense moments.

Thank you Universe for those opportunities for personal growth.

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