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BERGEN ARKITEKTSKOLE MASTER COURSE BJAANES NATURECULTURE PARK SPRING 2013 RESEARCH VOLUME II VICTOR MAGALHAES


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strike a pose


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exertion, endeavour, zeal, and diligence.


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as with any lifestyle change or physical exercise program, consult your physician before you begin your yoga practice to make sure whether it will not worsen any health condition. if you are pregnant, discuss your yoga practice with your yoga instructor; as your pregnancy progresses you will need to modify or avoid certain poses. move at your own pace and modify the poses ad needed to maintain alignment and easy breathing in every pose. if you feel any discomfort, dizziness or pain during your practice, aither modify the pose so that you are comfortable or take a few moments to rest. it is very important that you listen to your body and practice yoga in the manner that is the safest and most comfortable for you. avoid doing hard exercises like jogging, cycling, swimming, and weightlifting immediately after yoga. take a break for at least 20 minutes before starting these exercises. namaste.


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welcome to this yoga pratice. take your shoes and socks off and find yourself a yoga mat suitable for your body size.


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the practices normally present a variable range of poses. today’s sequence is called bjaanya–vedic.


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bjaanya–vedic comprises all sort of poses: beginners’, intermediate, advanced and pregnancy–suitable poses.


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the ideal yoga practice should start with breathing-specific exercises. pranayama, the formal practice of controlling the breath, lies at the heart of yoga. it has a mysterious power to soothe and revitalize a tired body, a flagging spirit, or a wild mind.


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beginners’ poses start to establish basic strength and flexibility throughout the whole body. these include standing poses, seated and supine stretches, and introductory backbends and balancing poses. though it takes time to master these poses, eventually you want will to expand your repertoire. beginners’ poses stand for the untouched.


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BALASANA CHILD’S POSE STARTING POSE

BHUJANGASANA II SPHINX POSE

BHUJANGASANA (MODIFIED) COBRA POSE

APANASANA KNEES-TO-CHEST POSE

UTTANASANA STANDIND FORWARD BEND POSE

VRIKSHASANA TREE POSE

SAVASANA CORPSE POSE FINISHING POSE


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intermediate poses will require greater strength, flexibility, and balance. there is a wide range of intermediate poses, so don’t be surprised if you find some easy and others impossible at first. at the intermediate level, you will be ready to add some arm balances and inversions to your practice, as well as increase the difficulty of your standing poses and backbends. intermediate poses stand for the touched, but permeable.


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USTRASANA CAMEL POSE

PASCHIMOTTANASANA SEATED FORWARD BEND POSE

VIRABHADRASANA III WARRIOR III POSE

DHANURASANA BOW POSE

SALABHASANA (VARIATION) LOCUST POSE SALAMBA SARVANGASANA SHOULDERSTAND POSE

VASISTHASANA SIDE PLANK POSE (ARM DOWN)


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advanced poses continue to expand the limits of the body through deep backbends and intense arm balances and inversions. when you feel comfortable attempting these poses will vary greatly, though it is neither unusual nor inappropriate for them to be introduced in intermediate level classes. advanced poses stand for the touched and impermeable.


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TITTIBHASANA FIREFLY POSE

BAKASANA CROW POSE

PINCHA MAYURASANA FOREARM BALANCE POSE


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pregnancy–suitable poses can be very beneficial for women — it helps you breathe and relax, which in turn can help you adjust to the physical demands of pregnancy, labor, birth, and motherhood. it calms both mind and body, providing the physical and emotional stress relief your body needs throughout the experience of pregnancy. pregnancy–suitable poses stand for the touched with potential to become impermeable.


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SUPTA BADDHA KONASANA RECLINING BOUND ANGLE/GODDESS POSE

BITILASANA COW POSE

MARJARYASANA CAT POSE


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the ideal yoga practice should end in a relaxing pose, like savasana. to quieting the physical body and the sense organs in savasana, it’s also necessary to pacify the mind. you should empty it from troubling and distressful thoughts. feel the energy of the nature invading your body and revitalizing every little part of it; feel its aura covering your organs in a yellow-golden veil of vigor. relax completely, do not be in command of your body anymore. let your mind escape, release it from the flesh. travel to a faraway place, adorned with green landscapes and a deep blue sky and sea...


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snap.


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relax, but do not sleep. release your mind, but always stay concious.


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the more i see, the less i know for sure. — john lennon



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