Yoga & Meditation
| AtmaVikasa Hatha-Yoga |
Back Bending Yoga | Meditation |
Traditional Yoga at Each Level
Atma (soul) Vikasa (evolution) is a system of hatha-yoga created by Yogacharya V. Venkatesha, a Yoga Master living in Mysore, South India.
This system is an integration of four aspects. These are: 1) the external body (muscles, tendons and ligaments), 2) the internal body (physiological aspects), 3) the intellect, and 4) the spirit. A strong emphasis is placed on body alignment, awareness of the breath and internalizing the effects of the postures. In the traditional format of AtmaVikasa there are 41 asanas. The physical practice consists of the sun salutations (11 asanas combined with the breath), balance and standing postures, back bends, twists and forward bends. The closing sequence includes 11 postures ranging from inversions to the resting pose.
The AtmaVikasa system is based upon the theory that knowledge only comes from direct experience and experience comes from practice (sadhana). The asanas (postures) are taught as a process; subject to change and be changed as one's body and perception changes. The various body positions are the vehicle used in moving from the gross (the body) to more subtle levels (intuition). Yoga is not taught as an exercise alone for the body, but is a sacred tool in learning how to accept and work with limitations, physical problems, pains, injuries and emotional blockages. All of this is understood as being a part of the path.
Heather teaches this system in the tradition of her teacher Yogacharya Venkatesha for whom she has studied regularly under for the last 11 years. Minimal physical adjustments are provided and students should not request them. When adjustments are given it is to help the student feel the effects of the asana and to assist them in learning how to gradually adjust their own body into the position. Physical adjustments are considered a temporary aid and do not benefit the student in learning how to develop internally (the mind) and externally (the body). The overall intention is to guide students toward becoming more confident and self-realized practitioners; to understand their own capacity, nature and mind thru the on-going practice.
Back bending is a specialized practice that focuses on lengthening and opening the spine in backward and forward movements, as well as laterally (sideways). There are many physical benefits such as flexibility, strength and balance. However, the true practice goes beyond the body and opens the mind. The practice creates a deep heat and boosts one's energy by releasing endorphins (natural pain-killers). It is suitable for anyone to practice and at any level (just not the faint of heart).
Beyond the physical flexibility and strength that back bending develops, one of the deepest benefits is the way they challenge us to accept our limitations. Our 'preconceived' limitations are considered building blocks to deeper growth beyond the superficial benefits of good health and a strong body, but to an open heart and mind. Back bends are very invigorating, dynamic and powerful and uplift the mind, the body and the spirit. The classes are designed to be challenging.
The 6-week program provide the training and instruction in learning back bends. This also includes a variety of other postures such as forward bends, twists, counter postures and arm poses. An important aspect of the practice is deepening the breath and using the prana (the breath) to move the body. Classes address the entire spinal column in a progressive series of exercises suited to the individual student and to their capacity. More advanced postures are not taught until more simple and intermediate postues have been mastered. During the program the classes are taught traditionally in which focus is placed on the needs and abilities of the individual. The Advanced Practice of Back Bending (now available on DVD)
Classes are taught on the foundation of Shambhala meditation (a secular form of practice within the lineage of Buddhism). This practice is based on the vision of a legendary village in the Himalayas called 'Shambhala'. It is rooted in the teachings of the Buddha but is available to all pracitioners of any tradition. The wisdom from these teachings is drawn from Kagyu and Nyingma schools of Tibetan Buddhism. These were inherited by their founder Chogyam Trungpa. (Refer to Meditation Influences)
These teachings begin with the understanding that humans beings are bascially good, decent and honest. However, due to events of this life and the world itself this is covered by fear, doubt, aggression, greed, insecurity and pain. The journey begins with learning methods to clear the mind and open the heart; thus cutting through and lessening the ego. From this practice we can learn how to live in the world and with others in compassion and courage.
Recommended Books to Read:Cutting Through Spiritual Materialism by Chogyam Trungpa (2008, Shambhala Publications)
The Sacred Path of the Warrior by Chogyam Trungpa (1999, Shambhala Publications)
Training the Mind; Cultivating Loving-Kindness by Chogyam Trungpa (2003, Shambhala Publications)
Great Eastern Sun (Wisdom of Shambhala) by Chogyam Trungpa (2004, Shambhala Publications)
Happiness is Your Creation by Swami Rama (2005, Himalayan Institute)
Meditation and Mantras by Swami Vishu-Devananda (1995, Sivananda Centers)
Structure of the classes:
how to sit (alignment, hand positions called mudras, the proper breathing);
basic techniques to develop a regular sitting practice;
Classes are divided into 3 parts:1) Theory, lecture and question period (15 minutes).
2) Sitting practice with guided instructions (20-25 minutes).
3) Closing with a traditional chant (2 minutes).
The guideline below describes the intensity of the program/class. Students who are new to yoga are welcome to call or write for additional information. It may also be suggested you take a private class/program as an introduction to joining a group program.
Level I: New students and/or beginners of yoga learn to practice the proper techniques, building a solid foundation toward the postures (asanas) of yoga. Focus: Breathing, conditioning exercises and body alignment.
Level I/II: Combined class of beginners with more experienced students. Beginners are guided individually to practice at their own level while experienced students continue to build upon their current level. Focus: More challenging yogasanas combined with the theory and philosophy behind the practice.
Level II: More advanced students. As a guideline students should be familiar with lotus (padmasana) and headstand (shirshasana). Focus: Modifications are not provided and demanding asanas are taught.
Mysore Sadhana: Traditional Mysore practice. These are not formally guided class, but designed to develop an independent "self-practice" of AtmaVikasa Yoga with individual attention and instruction. Recommended for current students. Note: Held on the 1st and 3rd Saturday of each month.
BB (Back Bending): Taught in the tradition of Yogacharya Venkatesha who holds the rare title of "Rubber Yogi" and a champion of back bending. Since 2000, Heather has studied back bending and advanced asanas under Yogacharya.
Workshops: Various workshops are offered that focus on a specific area. Visit the news page for upcoming workshops.