The Kaizen method

The Kaizen method is a Japanese technique of continuous improvement, applicable to all areas of life: business, business, health, sport, yoga ...

This method, or philosophy , began mostly to be heard at the business level, to improve production. Famous are their " 5S " to achieve better orderly and effective work environments:

• Seiri (classification)
• Seiton (order)
• Seiso (cleaning)
• Seiketsu (standardization)
• Shitsuke (discipline)

But apart from this, and leaving aside the business field, the most important thing is its associated philosophy, in which it is especially important to achieve great results by taking small steps .

It is very difficult for something to prosper if we have to make great initial efforts, because we have high chances of giving up before the habit of doing so is generated in us. For this reason, the Kaizen method proposes to start with short and simple activities, and through continuous improvement , increase them and eventually achieve great benefits.



Under this philosophy my yoga course for beginners is created, with the aim of doing very short and simple routines to create the habit , and then gradually increase the time and difficulty of the exercises. Thus, we start the day with a routine of 3 to 5 minutes, simpler impossible to perform. In the afternoon we do the star exercise, the Greeting to the Sun, 2 times the first sessions and then we increase the number progressively, to end in another simple nighttime routine.

The next course I will do, to teach meditation, will be covered under the same philosophy, that of the Kaizen method, since I have proven that it works . And I insist, this is applicable to everything you intend to do , be it a diet, a sport, learn a language, improve the production of your company or be a better person, always under the following maxims :

"Don't let a day go by without improving yourself"

"Today better than yesterday, tomorrow better than today!"

"A step in the right direction every day is better than no step"

"Commitment and discipline"

"Plan, do, verify and act"

"A series of continuous and small improvements is better than a single large change"

"The effectiveness of simplicity and minimalism"

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OM MANTRA - Meaning and how to sing it

Om is the best known, representative and important mantra of yoga, and singing should not be lacking in any individual yoga class or practice.

THEORY

A mantra is an "instrument for the mind," according to its meaning in Sanskrit, and they are usually syllables or groups of short words with a special meaning that are constantly repeated. By repeating it, the mind is focused and concentrated , and hence its usefulness. There are numerous mantras.
The Om , also known as pranava , is the most sacred mantra in yoga, Hinduism and Buddhism. The Om represents the highest divinity, Brahman, and the entire universe. It is said that "The whole universe comes from Om, rests in Om and dissolves in Om . "

The yantra (geometric representation) of Om is the following image, so well known and used:

The Om mantra is actually written as AUM , and its three letters have a very special meaning:
- The A is the most open vowel that the human being can pronounce, it is the alpha , God, Life and the waking state.
- The U is an intermediate vowel, and represents consciousness, matter and dream state with dreams.
- The M is the most closed consonant we can pronounce, it is the omega , the mother, the energy, the joy and the state of deep sleep.
Now, the mantra is always pronounced as Om , since the A and the U in Sanskrit are pronounced as O. Hence the Om is the synthesis of those three letters, and symbolizes the fourth state of consciousness , that of meditation or supraconsciousness.

PRACTICE

The practice of singing or reciting the mantra (either loudly or mentally) is known as yapa . It is usually sung 108 times using a bad (Hindu rosary), although we can sing it the number of times we want.

How to sing it:

Sitting, with our eyes closed, we inspire, and as we exhale, we continuously pronounce the " Ooooooooooooommmmmmmmmmm ", feeling like the O resonates in the chest and the M resonates in the head. We repeat it several times focused on the sound until the mind is focused and we get a state of peace.

How to recite it mentally:

Same as the previous phase, but instead of saying it, we recite it mentally. This requires more concentration and the mind is more likely to be distracted, but if we master the practice, it is an excellent exercise of mental concentration and a technique that can lead us to meditation.
In the following video I explain with examples how to pronounce and sing it:

Practice singing it, alone and in a group if you have the chance, singing the Om in a coordinated way is a wonderful experience. Practice also to recite it mentally, you will see how in that case, the mantra refers to his name and becomes an excellent instrument for working the mind .

Practice, sing ... "Who sings, his bad fright . "

Gopal

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YOGA at HOME: Course for beginners

My book YOGA at HOME: Course for beginners now available in English.

#Amazon #Kindle

Do you want to learn how to do yoga in your home? If you have a
mat and a few meters of free space, you can get started
easily and safely with this course for beginners.

You will learn the basics of yoga, abdominal breathing and three
very easy routines to do at home in the morning, at
afternoon and evening, with exercises explained step by step and
with videos recorded on YouTube as visual support.

This is a yoga course from scratch, for everyone.



Gopal

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What's all this about yoga?

I'm happy whit the translation to English of my book "¿Qué es eso del yoga?". Thanks to Babelcube and to Nadia Hleb, the main translator.

The book is an informative essay about yoga, from a Western and modern point of view, keeping in mind our main concerns in life.

The book is avaialble in the principal markets like Amazon, Barnes & Noble, Kobo, Google Play...

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ABS ROUTINE (10 minutes)

Here is a very simple routine to strengthen the core and lower back, from a yogic perspective.

Is very important to work this area, not only for aesthetic reasons (flat abdomen, six pack abs), but also and especially for health reasons. Lower back and abdomen keep the spine straight and are the source of our locomotive action. 

There is one thing that many people do not know: that many backaches are caused by lack of tone in the abdomen, for lack of a strong core.

Lower back and abdomen are joined, and it is always recommended to work those two areas at the same session.

This routine consists of two abdominal exercises and other two exercises for the lower back. It will take us about 10 minutes. All the time maintain a yogic attitude (conscious awareness of body and mind).

Routine:

- Static planks. This is an exceptional exercise to work and strengthen the core, abdomen, buttocks and shoulders.

Do 2 to 3 times holding on what you can without reaching your limits and resting 30 to 60 seconds between sets.

- Half boat pose (ardha navasana).

Do 2 to 3 times holding on what you can without reaching your limits and resting 30 to 60 seconds between sets.

- Bridge pose (setu bhandasana). Great exercise for the lower back. We'll do it in its three variants and in this order.

•     Dynamic: Accompanied with breathing. As you inhale ups, as you exhale down.

•     Static: We maintain the pose what we can without forcing. Do large breaths.

•    With each leg: This exercise is more demanding, but also works buttocks and legs. Hold the pose a few seconds on each leg. 

- Snake pose (sarpasana). Strengthens the lower back muscles.

We will do it 7 times, coordinated with breathing. As you inhale get up, hold the air up and as you exhale down.

Here are 2 instructional videos with the details of each exercise. *Are in Spanish, but with english subtitles, remember to activate on YouTube.

Part 1: abs

Part 2: lower back

Important details:

- The ideal is to do this workout 2 times per week.

- There are many more yoga exercises to work abs and lower back, but for now we will practice these ones.

- Remember that we are doing yoga. Don't compete, don't force too much, keep controlled your breathing and focused your mind.

- If you feel discomfort with one exercise, stop, and if the pain persists, see your doctor or a specialist.

- These exercises can cause muscle soreness at first if you are not trained, it is normal, but with a few practice sessions, you will go improving your fitness.

- Success is in the habit and continued work on time, so practice, practice, practice…

- This routine can be done in isolation, or combined into a longer session of yoga if you have more time.

Finally, don't deceive yourselves, these exercises will not give you a flat stomach, or six pack abs or a bodybuilder or fitness instructor body. These exercises will strengthen and tone the muscles of your core (which is a lot). To get six pack abs you need another training routines, based primarily on a change of diet and lose of belly fat.

Happy practice!

Gopal

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What can do yoga for you?

The philosophy of this yoga is: "Just add to your life what you need". Don’t remove anything, don’t go somewhere else, don’t look for an utopia... Just add what it lacks.

What do you need? A little bit of peace? Add it.

What do you need? A little bit of vitality? Add it.

What do you need? A little bit of exercise? Add it.

What do you need? A little bit of flexibility?Add it.

What do you need? A little bit of concentration? Add it.

What do you need? A little bit of purpose? Add it.

This is a yoga for normal people.

You don’t need to do contortion or strange postures.

You don’t need to bend like a fakir or an elite gymnast.

You don’t need to hold your breath for five minutes.

You don’t need to be an enlightened or a mystical.

Simply add that little act so that in your life will be a little more peace, vitality, flexibility, concentration, optimism, good humor and purpose.

What can do yoga for you? Many things in small quantities, in the right measure.

How many hours do you spend daily at work? To serve others? To do useless things? How many hours do you spend daily for yourself? Sorry, I meant minutes… Yes, the day has 24 hours, but hardly we have time for ourselves. Yoga invites you to spend some time to yourself, time to invest in yourself for a better quality of life.

‘I'm stressed, I have no time, I have no money!’ Excuses… Where there's a will, there's a way, and who loves himself spend a few minutes daily to himself.

Gopal

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YOGA FOR BEGINNERS - Free course

Here is an introductory course of 17 hatha yoga lessons. It is a very basic course, but complete and safety to start with the practice of yoga. If you've practiced yoga before, do not underestimate these lessons, as they contain the basis for future more advanced practices.

It's available also in book (kindle and paperback).

It is a simple and affordable course designed under the Kaizen method that anyone can do at home without complications.

The course is in Spanish, but fully subtitled in English.

Lessons:

0. Presentation
1. Introduction
2. Requirements for practice
3. Course contents 
4. Reasons to practice yoga 
5. History of yoga 
6. Yoga basics 
7. About proper breathing 
8. Diaphragmatic breathing technique 
9. Yoga and flexibility 
10. Morning routine 
11. Afternoon routine 
12. Warm up routine 
13. Sun Salutation (technique) 
14. Sun salutation (improvement) 
15. Nighttime routine 
16. Concluding remarks 
17. Farewell
 

Remember that if you have any questions you can ask through the blog or post comments on videos.

Have a good practice!

You can buy the book for more details.

Gopal

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