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Ashtanga Yoga and Vinyasa Flow

"Om Group Meditation at the Yoga Shala"

Kranti Yoga

Kranti Yoga is based on Ashtanga Yoga and Vinyasa Flow.  It offers you a unique programme to progress your practice effectively… and fast.

Mysore self practice classes are mixed with intensive workshops on alternative days to give you the strength, understanding and techniques that focus on hip opening, jump back and back bending to give you all the tools you need to master Ashtanga Yoga and Vinyasa Flow.

The programme was developed by Kranti when he observed that moving the body through the same sequence each day wasn’t enough. By giving each day a focus, we bring your attention to the breath and your internal process to allow you to progress through the postures while keeping a connection with the true meaning of yoga.

With the understanding that everyone is individual, each of us with unique experience and body karma, Kranti Yoga works with you on an individual level as much as possible – recognising what suits one person, does not suit all. There is great emphasis on understanding your nature, using the science of living –Ayurveda – to tailor your training programme, adjustments and posture modifications to your dosha to ensure you are working in harmony with your body, not against it.


Mysore self practice Or Vinyasa Flow– Day 1, 3, 5

Mysore self practice will give you the chance to experience meditation through movement. Moving consciously with the breath, you will create a powerful energy field around the body that will assist you to keep your focus and go deeper into your practice.

In Mysore self practice, you will be following the Primary Series as your teacher assists and adjusts you.  This will allow you to become familiar with each of the postures so that you can let go and go beyond the mind.

Hip Opening Workshop – Day 2

This is a powerful and dynamic class designed to open the hips.  The hips are one of the major joints in the body and open hips are key to moving deeper into your practice, helping you master more challenging gateway postures of the Primary Series.

Hip opening helps to release blocked tensions and stored emotion. In making our hips more flexible, we can help keep our lower backs healthy.

During Hip Opening class we also work on developing our leg strength, as strong legs and thighs result in hip flexibility.

Kranti Yoga will guide you in this powerful, deep and energising class.

Vinaysa Class: Jump Through/Back – Day 4

Kranti Yoga will lead you through this powerful workshop intended to isolate and strengthen the parts of the body required for a light, graceful and ‘floaty’ Vinyasa.

We’ll work on building strength in the arms and shoulders, core, back and legs.

Not only will you learn tools and technique to improve your jump through and jump backs, we will break down each stage of the transition and each movement for you to apply and try during Mysore sessions.

Back Bending Workshop – Day 6

Done on the last day of your 6 day practice, all previous sequences build up to this one.  To perform back bends, the rest of the body needs to be open and you need a calm, open mind.

During this workshop we will take a look in depth at the correct technique, alignment and breathing for performing intense back bends without injury.

This class begins by warming up the whole body with three different styles of sun salutations, working through the spine from the cervical vertebrae, through the thoracic to the lumbar region to help you gain maximum flexibility throughout the entire back.

Back bending is an incredibly important part of yoga as spinal health is absolutely key to overall health and wellbeing. The spine is connected with our whole nervous system, circulatory system and the Nadi’s.

Rest day – Day 7

Your day of rest comes after back bending to allow your body to recover and fully integrate your practice. We advise you to rest completely on this day and avoid any form of asana.

Ashtanga Yoga

Yoga is the science of right living and is intended to be incorporated in daily life. It works on all aspects of the person: the physical, vital, mental, emotional, psychic and spiritual.

The word yoga means 'unity' or 'oneness' and is derived from the Sanskrit word yuj, which means 'to join.'  This unity or joining is described in spiritual terms as the union of the individual consciousness with the universal consciousness. On a more pratical level, yoga is a means of balancing and harmonizing the body, mind and emotions. This is done through the practice of asana, pranayama, mudra, bandha, shatkarma (cleansing practice) and meditation.
The science of yoga begins to work on the outermost aspect of the personality, the physical body, which for most people is a practical and familiar starting point. When imbalance is experienced at this level, the organs, muscles and nerves no longer function in harmony; rather they act in opposition to each other. For instance, the endocrine system might become irregular and the efficiency of the nervous system decrease to such an extent that disease will manifest. Yoga aims at bringing the different bodily functions into perfect coordination so that they work for the good of the whole body. 
From the physical body, yoga moves on to the mental and emotional levels. Many people suffer from phobias and neuroses as a result of the stresses and interactions of everyday living. Yoga cannot provide a cure for life, but it does present a proven method for coping with it. 

There are many branches of yoga: ashtanga, bakhti, hatha, karma, kundalini and raja to name but a few, and many texts explain them in detail. Each individual needs to find those yogas most suited to his/her particular personality and need.

Ashtanga vinyasa yoga is a system of yoga transmitted to the modern world. By Sri TKrishnamacharya Ashtanga Yoga, practiced in its correct sequential order, gradually leads the practitioner to rediscovering his or her fullest potential on all levels of human consciousness - physical, psychological and spiritual. Through this practice of correct breathing (ujjayi pranayama), postures (asanas) and gazing point (dristi), we gain control of the senses and a deep awareness of ourselves. By maintaining this discipline with regularity and devotion, one acquires steadiness of body and mind.

Why people do yoga: "Many people might believe that the main benefits of yoga are physical, such as flexibility, strength, and balance. But the most obvious and quickest benefits are more mental and spiritual, such as reducing stress, seeing yourself more clearly, and experiencing more equanimity in your life. These things happen right away in yoga faster than any changes in flexibility. The beauty of yoga is feeling the peace that comes from harmonizing your body, mind and spirit."

"Chakras from Eastern and Western perspective"
"Mind, Body & Spirit"
Patanjali, the author of the Yoga Sutras, described the eight aspects of yoga as limbs of a tree:

Outer world

      Bridge between them

Inner world

1.Yama - ethical disciplines


5.Pratyahara - Sense withdrawal

2.Niyama - self observation

4.- Pranayama - breath control

6.Dharana – concentration

3.Asana -posture


7.Dhyana - meditation



8.Samadhi - a state of joy and peace.

*ASHTANGA YOGA* The basics of Primary and Intermediate Series of Ashtanga Yoga are Ujjayi Breathing, Bandhas, Vinyasas and Drishti.  Surya Namasara A&B are then completed followed by the Standing Sequence.  The Primary Series includes forward bends and Secondary Series focuses more on backward bends.  All series have a Finishing Sequence followed by Final Relaxation.

*Ujjayi *is a specialised breathing technique which means victorious. This unique form of breathing is performed by inhaling and exhaling through the nose to creating a soft sound in the back of the throat. It's the sound of the breath when you sleep that quiets the mind.

*Bandhas *are a series of internal energy gates within the body which assist in the regulation of pranic flow - prana being the life force. There are three types - "Mulabandha", "Uddiyana Bandha" and "Jalandhara Bandha".

*Mulabandha *is the root lock. It is so called because of its location at the base of our nerve tree, the spinal column. There is a difference of location for this bandha in males and in females. In males the seat of Mulabandha is the perineal muscle which is located in front of the anus and behind the genitals. In female the location is near the top of the cervix.

*Uddiyana Bandha *which means flying upwards is performed by exhaling fully and then drawing the lower abdomen inward and upward simultaneously lifting the diaphragm. This lock is more subtle during the Ashtanga Yoga practice.

*Jalandhara Bandha* is the chin-lock. This lock is not continuously engaged throughout the yoga practice like the others. It occurs spontaneously in some asanas such as shoulder stand and is prescribed for use in others. It is, however, used extensively for pranayama. To engage jalandhara bandha you may extend the chin forward and then draw it back into the notch which is formed where the two clavicle bones meet, closing the glottis. When engaging all three bandhas simultaneously it is called *“mahabandha”* or the great lock.

*Vinyasa* is the unique linking of one asana to the next in a serpentine flow. Done affectively these movements keep the heat on in the practice. Vinyasa orchestrates the balance of strength and flexibility, lightness and heaviness, movement and stillness.

*Drishti* is a point of gaze or focus, yet it has little to do with our physical sight. The real “looking” is directed internally. We may fix our physical sight upon an external object or a specific point on our body, yet truly the drishti is meant to direct our attention to the subtle aspects of our practice, the breath and bandhas as well as the mind.

1) *Nasagrai*: Tip of the nose
2) *Ajna Chakra*: Between the eyebrows
3) *Nabi Chakra*: Navel
4) *Hastagrai*: Hand
5) *Padhayoragrai*: Toes
6) *Parsva* *Drishti*: Far to the right
7) *Parsva* *Drishti*: Far to the left
8) *Angustha Ma Dyai*: Thumbs
9) *Urdhva or Antara Drishti*: Up to the sky

*Belts and Blocks *– The use of props has become increasingly popular as an aid to practicing yoga.  They offer huge benefits to enable students to achieve challenging asanas.

*Yoga Chikitsa* – The Primary Series of Ashtanga Yoga is known in Sanskrit as “Yoga Chikitsa” which means yoga therapy.  It is a healing process of cleansing and toning for the body, mind and senses.  This therapeutic action occurs through the subtle vehicles of Ashtanga Yoga.

*Surya Namaskara* – The Foundation Surya means the sun and namaskara is a greeting of honour and respect to the divinity present in each of us.  The entire foundation of Ashtanga Yoga is based upon the dynamic flow of Surya Namaskara A and B.  Surya Namaskara is the birth of your practice.  It is here that we set the rhythm and mood of each session of yoga.   The dynamic marriage of breath and movement into a serpentine flow is what sets this system of yoga apart from other methods.

*The Standing Sequence *– The standing sequence initiates the weaving of one asana to the next to form, what K. Pattabhi Jois calls a garland of asanas. In the standing sequence our balance is challenged and the understanding of how to work with the forces of gravity is developed.