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Click on the link below to find a list with the most popular and useful articles on this blog to learn or expand your yoga practice.

Useful articles to learn yoga

 

 

Dance of Shiva: Transquarter

 

 

Namaste,
One of the excellent features of the Dance of Shiva is that with just four positions in each pattern it is still possible to create many variations to continue expanding our coordination and focus. The idea of transquarters is to learn to ‘skip’ one of the positions, so that instead of going 1-2-3-4, you can go from 1 to 3, 2 to 4, 3 to 1 and 4 to 2. This can be applied to both the Horizontal and Vertical patterns.

The pattern is:

  • Move from 1 to 3
  • Return to 1
  • Advance from 1 to 2
  • Move from 2 to 4
  • Return to 2
  • Advance from 2 to 3
  • Move from 3 to 1
  • Return to 3
  • Advance from 3 to 4
  • Move from 4 to 3
  • Return to 4
  • Complete the pattern by advancing from 4 to 1

When this is simple enough you may explore going faster.

Video

In this video you can see an example of the Transquarter pattern applied to the horizontal and the vertical patterns.

One of the things you may notice as you practice is that there may be a running commentary in your head. Just try to practice and focus on the sensations and on saying the numbers of the positions as you move. I hope that you enjoy this practice.

If you like this practice, there is a very complete DVD on the Theory and Practice of the Dance of Shiva by Andrey Lappa on Pranamaya.com.

Peace,
rubén

More Dance of Shiva articles:

Simple guided meditation with Rubén

 

 

Smart and Enjoyable Yoga Practice

 

One idea that makes a difference in your practice and in its effects is to use the practice as a way to give your body an enjoyable massage. An effective approach is to explore with kind curiosity the healthy range of movement in your joints. The movements include tiny, small, medium and large movements. However, keep in mind that you are ensuring that you do not overstretch. You also pay attention not to squash your joints. Trust that staying within a healthy range of action will enhance circulation while preventing injuries. In addition, you get the benefits of the practice while also making your practice enjoyable and free of stress. If your practice is enjoyable you are more likely to practice again. As you build consistency in your practice you are more likely to receive incremental benefits at a sustainable pace. You will notice that your range of movement will improve also. This is a practical way of applying the yoga manifesto

Try this approach with the following video:

I hope you enjoy this approach to yoga.
Peace and health,
rubén

Simple guided meditation with Rubén

 

 

Meditation Challenge: Day 21 Joyful

Namaste and welcome to day 21!

I hope that you are happy with yourself and your level of dedication. Every journey in life offers you opportunities to feel a wide variety of emotions. Hopefully this meditation challenge has been a fruitful exploration where you have learned about yourself. Before you start, really take a moment to appreciate yourself and your heartfelt desire to do your best! As you practice today, you can plant the seed of intention to continue on this path of self-discovery. I appreciate you. You know how to contact me. Please stay in touch.

If you’d like to create more balance between your hips, you can try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Joyfully present,

rubén

Meditation Challenge: Day 20 Consistency

Namaste and welcome to day 20!

Well, you are almost there. Give yourself a big hug appreciating yourself. When you create consistency in your practice, your practice becomes one of your foundations. Then your practice helps you notice how your daily activities, including your diet, your sleep and exercise patterns and everything you do and think, influence your ability to stay focused. Then, it is easier for you to make choices about what you do, because you know from your direct experience how it impacts your life.

If you would like to clear your mind before meditating, you may try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Consistently you,

rubén

Meditation Challenge: Day 19 New habit

Namaste and welcome to day 19!

You have been giving meditation an honest try. I trust you are noticing that your body may be asking for its meditation time. Can meditation become something as deeply entrenched in you as brushing your teeth? Still paying attention, still returning after every distraction. It is normal for your level of focus to fluctuate. Can you savor it all?

In case you’d like to release tension from your shoulders before meditating, you may try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Attentively,

rubén

Meditation Challenge: Day 18 More like you

Namaste and welcome to day 18!

Sometimes, we may think that meditation is about making ourselves into a different person. Perhaps, into somebody who is special and without shortcomings. Remember that at the beginning of this challenge we defined meditation as meeting yourself as you are, where you are. In yoga we know that throughout your whole being there is deep peace, compassion and love. All the techniques in yoga are just trying to help remove whatever obstacles there are to feeling more like you, at peace, aware and filled with love and compassion. How is that experience for you?

If you want to release tension in your hips and lower back before your practice you can try

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Being at peace with yourself,

rubén

Meditation Challenge: Day 17 AUM

Namaste and welcome to day 17!

In the yoga tradition there is one sound that is said to stand for the ever-present vibration throughout the cosmos. It is represented with this letter: ॐ. As with anything else that has a long tradition you will find people who said that the way to pronounce that sound is OM, while others say to pronounce it A-U-M. Apply your skills to relax, breathe and chant in this session and notice what happens.

If you’d like to create better balance between your hips, you can try:

Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Vibrating,

rubén

Meditation Challenge: Day 16 Meeting yourself

Namaste and welcome to day 16!

You have dedicated more than two whole weeks to deepening your relationship with yourself. How do you feel? Is meditation becoming part of your daily routine? Are you noticing any changes in your overall mood and attitude? Today is the last day of chanting the seed sounds. How are you meeting yourself today?

If you would like to clear your mind before meditating, you may try:

Seed sounds (bija): Lam, Vam, Ram, Yam, Ham and Ksham.
Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Meeting yourself without conditions,

rubén

Meditation Challenge: Day 15 Focused

Namaste and welcome to day 15!
As you keep honing your chanting, is it possible that listening to your voice and noticing the quality of your breath may be keeping your mind focused more easily? Still, if distractions emerge, you keep coming back without strain, without struggle, with no judgment and with a gentle smile.

In case you’d like to release tension from your shoulders before meditating, you may try:

Seed sounds (bija): Lam, Vam, Ram, Yam, Ham and Ksham.
Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Focused,

rubén

Meditation Challenge: Day 14 Fine-tuning

Namaste and welcome to day 14!
Two thirds of the way! Probably your meditation habit is starting to take root and getting stronger. Good going! It is perfectly normal to notice that our voice wavers as we chant. This is feedback inviting you to fine tune the evenness of your exhalations. Here is where you can apply what you practiced in the breathing sessions. Persist with patience and observe what happens.

If you want to release tension in your hips and lower back before your practice you can try

Seed sounds (bija): Lam, Vam, Ram, Yam, Ham and Ksham.
Guided meditation below, when the recording comes to an end, take as long as you wish to enjoy the silence and to savor the effects of the practice.

Breathing with evenness,

rubén