Yoga Retreat May 21st-24th 2009

A weekend retreat giving you the basic yoga knowledge to create a positive lifestyle.

Kindly email: yogavikna@gmail.com for more information

Schedule:

Thursday 21st

18.00 Departure from Rorvik with RIB(Sea Rafting boat) to Gjaeslingan.

21.00 Information meeting 

Friday 22nd & Saturday 23rd

07.00 Meditation

08.00 Yoga class (asanas & pranayama)

10.00 Breakfast

12.00 Workshop (yoga science & positive thinking)

14.00 Tea & snack

16.00 Yoga class (asanas & pranayama)

18.00 Dinner

21.00 Meditation

Sunday 24th

07.00 Meditation

08.00 Yoga class (asanas & pranayama)

10.00 Breakfast

12.00 Workshop (questions & answers)

15.00 Departure with boat back to Rorvik.

Price: 6000 nok (norwegian kroner)

Booking: yogavikna@gmail.com

Yoga & Stress

Do the demands of your daily life sometimes feel too much?

Does it feel like there are to many things to do in the day and never sufficient time?

Stress is now common and research shows that long term stress is not good for our health.

When we are stressed our hormonial and nervous systems become unbalanced which can result in anxiety, asthma, depression, digestive problems, high blood pressure, heart problems, insomnia, a weakened immune system, menstrual & fertility problems, skin disorders and weight gain.

On a physical level our body tends to tighten up especially in the neck, shoulders and back regions.

A yoga class includes a sequence of breathing exercise & postures that helps deep relaxation that again help to return our bodies and mind to balance, enabling us to maintain a sense of well being and calm feeling even in stressful situations.

Breathing

Most people use only a fraction of their lung capacity for breathing. They breath shallowly, barely expanding the ribcage. Their shoulder are hunched, they have painful tensions in the upper part of the back and neck, and they suffer from lack of oxygen. They should learn the full Yogic breathing.

THE DIFFERENT TYPES of BREATHING

There are three types of breathing.

1. Clavicular breathingis the most shallow and worst possible type. They shoulders are raised while they abdomen is contracted during inhalation. Maximum effort is made, but a minimum amount of air is obtained.

2. Thoracic breathing is done with the rib muscles expanding and the rib cage, and is the second type of incomplete breathing.

3. Deep abdominal breathing is the best, for it brings air to the lowest and largest part of the lungs. Breathing is slow and deep, and proper use is made of the diaphragm. 

Actually, none of these types are complete. A full yogic breath combines all three, beginning with a deep breath continuing the inhalation through the intercostal and clavicular areas.

Step by step:

Abdominal breathing: Place the hand on the upper abdomen, where the diaphragm is located. Breath in and out slowly. The abdomen should expand outward as you inhale and contract as you exhale.

Full yogic breath: Breath in slow, expand the abdomen, then the ribcage, and fin ally the upper portion of the lungs. Then, breath out in the same manner, letting the abdomen cave in as you exhale.

Pranayama: By far the most important thing about good breathing is the Prana, or subtle energy of the vital breath. Control of the Prana leads to control of the mind. Breathing exercises are called Pranayamas, which means control of Prana.