Sivananda Yoga in Cracow (Krakow) : Odrobina Dobrej Woli

If one day you visit Cracow and you are wondering where you can find Sivananda school with English speaking Teacher- here you have answer:

"Odrobina Dobrej Woli" it's exclusively yoga school with traditional Sivananda teachings: mantras, pranayamas, asanas and relaxation. For all levels: beginners, intermediate and advanced classes, yoga for pregnant woman. Kids are almost welcome!
School is situated in lovely and peaceful place near Rudawa river with lush greenery around.

                                                      Yoga for pregnant women

                                                

 

Incense and candles help to concentrate and forget daily problems during class

                                                           

     Piotr (Omkar)- certified Sivananda Yoga Acharya.

    Since 2012 Piotr is teaching in International Teachers Training Courses.

When to come :

Mon: 07:00 - 08:00 (morning starter for intermediate and advanced), 09:30 - 11:00 (yoga for pregnant woman), 19:00-20.30 (intermediate and beginners(

Tue: 18:00 - 20:00 (advanced class)

Wed: 18:00 - 19:30 (intermediate and beginners)

Thu: 19:00 - 20:30 (intermediate and beginners)

Fri: 07:00 - 08:00 (morning starter for intermediate and advanced), 09:30 - 11:00 (yoga for pregnant woman)

Sat: 10:00 - 11:30 (all levels) 

 If you have any question do not hesitate to call or to email.

for more details visit website:

Facebook page   https://www.facebook.com/odrobinadobrejwoli
Official website:    http://www.yoga.sivananda.org.pl
Adress: Krakow, ul. Zarudawie 11

Om Tat Sat

Surya Namaskar. Posture n. 12

Posture n. 12 is Namaskar position

Breathing: exhalation
Body: Hands together in front of the chest, body straight yet relaxed
Mantra:   ॐ भास्कराय नमः  Om Bhaskaraya Namaha
              (Prostration to  Him who is the cause of  lustre)

Gold is one of the the most wanted metal in the world. It's yellow, shinning and strong. Any associations? Yes, gold recalls us the Sun: warm and shiny. We decorate temples with gold, bride wears gold jeweleries, kings clothes, furnitures and plates were decorated with gold.
We want our prescious moments and people to shine! When somebody is happy we used to say "You are shining", "Your eyes are shining". And even Louis XIV, french king, absolute monarch were called Sun King, like Sun is essential to earth so he wanted to be essential to France!
We are always wondering to see the sunrise, to see the begining of the day. It's giving energy. Its very powerful time to do asanas, pranayamas or meditation.

Sources: asana photo: Complete Ilustrated Book of Yoga. Swami Vishnudevananada
             sunrise: private photo

 Om Tat Sat
            

Surya Namaskar. posture n. 11

Posture n. 11 is same as posture n.2 Urdhva-hastasana

Body: after padahastasana , first straight the knees, stretch the spine and arms forward  (keep arms and head in one line) then up.
Tips: do not bend the body back, only very flexible person can bend the lumbar spine. We practice surya namaskar in the beginning of the class to heat the body and make it more flexible for asanas, but its very easy to hurt the spine and muscles if we practise surya namaskar with force.

Breathing: inhalation

Mantra: ॐ अर्काय नमः (Om Arkaya Namaha)
              Prostration to Him who is fit to be worshipped

"The indivisible, absolute and conscious nature of the reality signifies that life on earth should be lived according to the rigid laws of dispassion towards external existence and active awareness of the Self as the unlimited being. (...) The good life which is in conformity with the nature of Truth should be therefore, free from the oppressions of hatred, lust, greed and falsehood in all their forms of manifestation. The righteous life should be lived with mental peace, self-restrain, absence of agitative activity, fortitude, faith in Truth and concentration of mental consciousness.

                                                    Sivananda, May 14 1962"

Sources:
 Mantra meaning source from http://yogibe.tumblr.com/post/37241386513/mer-ka-ba-the-12-mantras-for-surya-namaskar
text- Sivananda "A Great Guru and his Ideal Disciple"

Om Tat Sat