Yoga al maschile

pubblicata da Yoga Journal

Marzo!!!!

è finalmente arrivata la primavera!!!
finally the springtime is arrived!

pubblicata da Yoga Journal

fluido merudan...

pubblicato da Yoga Journal

Febbraio

febbraio - february -février

- illustrazione per il calendario 2012 di Yoga Journal
- illustration pour le calendrier 2012 de Yoga Journal
- illustration for calendar 2012 of Yoga Journal

Gennaio - January - Janvier

pubblicato da Yoga Journal

calendario 2012

un calendario molto speciale, un regalo meraviglioso per iniziare il 2012!!!
a very special calendar, a wonderful gift in order to begin 2012!!!

Merudan e il perodno...

pubblicata da Yoga Journal

un sorriso per essere felici

Nuova strip per Yoga Journal

silenziosamente

pubblicata su Yoga Journal di ottobre

the warmth is come back again

Merudan e i 5 tibetani

5 Tibetan Rites

First move from tadasana
With the feet well planted on the ground as if they could grow roots, I spread my arms at shoulder height and I relax them.
Slowly I start turning on myself in clockwise direction,
trying to always stay in the same point, from 7 to a maximum of 21 times
If my head starts spinning because I was too fast, or maybe I turned too many times
I press the third eye to make it go away
And I stay in tadasana the time of some breathing and listen.

i 5 tibetani
primo movimento da tadasana
con i piedi ben radicati in terra come se potessero mettere radici, apro le braccia all'altezza delle spalle e le rilasso.
lentamente inizio a girare su me stesso in senso orario,
cercando di restare sempre nello stesso punto da un minimo di 7 a un massimo di 21 volte
se mi gira la testa sono andato troppo veloce o forse ho fatto troppi giri
premo il terzo occhio per farlo passare
e resto in tadasana per qualche respiro ad ascoltare

la vera forza

trad. in Engl.
The True Strength
Moving forward in the yoga practice the asina become more complicated
sometimes we try to use only the physical strength
some other time, instead, we immediately give up saying "I won't be able to do it"
some other time we just rely on concentration
but yoga is union and by unifying our yoga ways to be
we will be able to do incredible things.

acqua meravigliosa acqua...

trad. in Engl.
Water, wonderful water

With water you can:
play
travel
drink or eat
but before everything else
love it, respect it, and preserve it
Source of life, it's our wealth
our legacy, our responsibility
towards those who will come...





pubblicato da yoga journal

Thinking about the holidays

Thinking about the holidays
By going on holiday we can find
many things: a new love
places where we can find ourselves
alone or in good company
familiar or unknown places
good food and some cheerfulness
but there's something we
don't need to look for because we
can always bring it with us: Yoga!





pubblicato da yoga journal

Merudan is come back!!!

I'm come back from 3rd EUROPEAN INTEGRAL YOGA CONFERENCE!!!
here it's me and Swami Asokananda =^_^=

yoga by merudan - malasana

Chocolate easter bear - Orso di Cioccolata

- è un uovo di Pasqua a forma di orso...
o Merudan che ha mangiato troppa cioccolata???

- it is an Easter egg in the shape of bear…
or Merudan that has eaten too much chocolate?


HAPPY EASTER!!!

Parlando di flessibilità - Talking about flexibility

Talking about flexibility

When we talk about yoga,
we talk about flexibility...
with a tendency to immediately
think about the body though,
pulling, pushing and forcing it
while trying to make it flexible!
forgetting that often the one
to be tense, blocked or closed
is our mind...not the body,
and it's to her that we need
to confide in to let go

maybe BEFORE practicing asana!!!!

Ad ognuno la sua immagine - Everybody has its own image

Everybody has its own image

A fundamental part of yoga
Are visualizations
We can practice them everywhere,
at home, in the office, and obviously
during a lesson!
Sit comfortably, close your eyes
and slow your breathing
Let your mind go to a place
you love, where you feel happy
and in peace,
picture the sounds, the smells,
the colours and now
let this image take shape…

=^_____^=

Perfezione nell'imperfezione:

Perfection from imperfection:
While practicing yoga I happened to see many pictures representing a perfect asana
(maybe even from the pupil on the mat opposite me)
How often it pushed me to do the same thing, with determination
And commitment like the one of olimpics athletes
To the point of going beyond my own abilities...
My true abilities!!
Forcing me eventually to a break where I had the chance to revise my idea of yoga
Reminding me that yoga is first of all sincere listening and that perfect practice is the one that always makes me feel good!

my strip on Yoga Journal Italy

shhht...bear in hibernation!!!

eh, it's cold, there's so many things to do and Merudan, being a lazy bear, went into hybernation... we will meet him again during the springtime when the first flowers blossom!

Shhht...orso in letargo!
ehhh...fa freddo, ci sono troppe cose da fare e Merudan è giustamente un orso pigro, e così s'è messo in letargo...lo rivedremo a primavera con i primi fiorellini! =^__^=

tecnologia e spiritualità

Merry Xmas Merudan!!!

coloured glass balls to bring joy
small lights to lighten up the night
smell of cakes to fill the air
and Merudan ready to yoga also on Christmas day!
Happy Holidays to all!!!!

Virabhadrasana

Lo yoga ti aspetta - Yoga waits for you

Yoga waits for you!
Sometimes it happens that one needs a time
off yoga, because of an injury or an
illness or just because one needs change.
The longer the time off, the bigger the
fear of having lost the goals one reached
but yoga is not just a physical discipline,
and after a few moments of uncertainty
you will find out that even if we detached
from it, yoga was always there waiting for
us and that will be the very moment
we will understand it will never leave us!

ricominciare da capo - start anew

start anew:
When I realized I had used yoga to hold my malaise
I detached from it replacing it with more physical
needs just as I detached from eating rules,
forced wake-up time, etc...
Now I can't start over again, though...
Did I lose trust in the practice? in the masters?
in me? How can I start again when I feel like this???
I know everything is still inside me...
but it won't come out! =_=
Maybe, and I say maybe, I could just sit on the mat as if it was my first yoga lesson
and start anew.

oltre i sensi - beyond senses

sul numero di ottobre di Yoga Journal! =^_^=

- beyond senses -
every day, I can choose how much attention I put into what I do
I can just pick an object up, or perceive it with all my senses:
look at it carefully
smell its smell
hear its sound
and touch it sofly
in sum, I can choose to live it with the whole of me!
(maybe without exaggerating though)

urdhva mukha svanasana

vivere con devozione - Live with devotion

Live with devotion
when I started practicing yoga
not everything was clear: the singing
ritual, the prayer and the curtsy
at the end...it looked like forcing
myself and bothered me. They were
part of the devotional aspect of yoga,
but I still hadn't realized that
live with devotion means totally
commit to something and therefore
let yourself into it with honesty,
love and passion! we often think
that to be devoted we need
to look towards the outside
but maybe we should look
closer first,
we could have a surprise!

the complete moon salutation

the moon salutation - Anjali Mudra -

Complete the cycle by coming back to Tadasana. Root your feet, hug your thighs together, and lift your crown to the moon. Press palms together at elbow level in anjali mudra (exhale)
Repeat the moon salutation as many times as you feel necessary.
Trad.in It.
Completa il ciclo tornando in tadasana. Premi i piedi a terra, unisci le gambe ed eleva il capo
alla luna. Premi i palmi delle mani all'altezza dei gomiti in Anjali mudra (espira)
Ripeti il saluto alla luna tante volte quante lo senti necessario. =^_^=

the moon salutation -

Lift arms overhead, interlacing fingers, and
pointing index fingers upward. (inhale)
Root left foot and left hip, extending torso and
bend to the right (exhale). Root right foot and
right hip and, extending the torso, come back
through center (inhale), bending to the left
(exhale). Root left foot and return to center
(inhale)
Trad.in It.
IL SALUTO ALLA LUNA - la mezza luna -
Solleva le braccia sopra la testa, unendo le
dita e puntandole verso il cielo (inspira). Premi il
piede sinistro a terra, mantieni ferma l'anca
sinistra e fletti il torso verso destra(espira).
Premi il piede destro a terra, mantieni ferma
l'anca destra ed estendendo il busto torna al centro
(inspira) e poi fletti a sinistra (espira). Premi
bene il piede sinistro e torna al centro (inspira).

the moon salutation - Goddess -

Soften knees and squat, lowering your sitting bones and bend your elbows downward, but raise your hands and fingertips upward (exhale)
trad.in it.
Piega dolcemente le ginocchia, abbassa il sacro e piega i gomiti verso il basso, sollevando contemporaneamente le mani e le dita verso l'alto (espira)

the moon salutation -star-

Bring both arms to shoulder level, turning toes slightly outward. Root feet and straighten legs, keeping feet wide apart. Hug thighs to the middle and lift your crown skyward. Extend fingertips and arms at shoulder level. (inhale)
Trad.in IT.
Porta entrambe le braccia all'altezza delle spalle, girando i piedi leggermente all'esterno.
Premi i piedi a terra mantenendoli separati e distendi le gambe.
Stringi i muscoli delle coscie ed eleva la sommità della testa verso il cielo.
Distendi dita e braccia all'altezza delle spalle
nella posizione della stella. (inspira)

the moon salutation - Triangle pose -

Stretch right arm upward and back, sliding left hand along the left leg toward the ground.
(inhale and exhale)
trad.in it.
Distendi il braccio destro in alto e indietro, facendo scorrere la mano sinistra lungo la gamba
verso la terra.(inspira ed espira)

the moon salutation - Pyramid -

This time fold over the straightening left leg. Rest your hands on leg, foot, or the floor. Root your feet and tighten your thighs, lifting your kneecaps (exhale)
trad.in it.
questa volta ridistendi la gamba sinistra. Posa le mani sulla gamba, sul piede o sul pavimento
premi i piedi a terra, tendi le le coscie sollevando le rotule (espira)

the moon salutation -lunge-

Pivot to face the left knee, with hands on either side of the left foot, rotating the right leg and bringing the right knee to floor . Root the left foot and top of the right foot into the floor.
(inhale)
trad.in it
Ruotate in direzione del ginocchio sinistro portando entrambe le mani a lato del piede,
ruotate anche la gamba destra portando il ginocchio a terra. premete il piede sinistro e le
dita del piede destro. (inspira)

the moon salutation - wide leg squat

With hands once again on the floor, extend the left leg to the left. Slide your torso toward the left foot. Bring your hands together in anjali mudra or keep the palms on the floor (exhale)
trad in It.
Con le mani ancora a terra, estendi la gamba sinistra verso sinistra, allunga il busto in direzione del piede e unisci le mani in anjali mudra oppure appoggia i palmi a terra (espira)

the moon salutation - malasana -

Bring the right leg toward center. Root your feet,
lowering your tailbone. If flexibility allows, bring
palms together at your heart, keep the knees
and feet pointing in the same direction. (inhale)
trad.in It.
Porta la gamba destra verso il centro, premi
i piedi a terra abbassando il sacro.
Unisci i palmi insieme a livello del cuore e porta
piedi e ginocchia a guardare nella stessa direzione. (inspira)

the moon salutation - wide leg squat

Bring both hands to the inside of the right foot, and lower your tailbone as you pivot the right foot to face forward, rotating the left leg so that toes point upward. Bring your hands together in anjali mudra or keep the palms on the floor (exhale)
trad. in IT.
mantenendo entrambe le mani all'interno del piede destro, abbassa il coccige ruotando
il busto in avanti e ruota la gamba sinistra in modo da avere le dita del piede puntate verso il cielo. Unisci le mani in anjali mudra oppure mantienile a terra.(espira)

the moon salutation - lunge -

Bend the forward knee, bringing hands to floor on either side of front foot, and lower your back knee to floor, root the right foot and top of the left foot into the floor. (inhale)
trad. in It.
Piega il ginocchio anteriore , porta le mani a terra
ai lati del piede,abbassa il ginocchio sinistro
a terra, premendo il piede destro a terra e le dita
del piede sinistro(inspira)

the moon salutation - Pyramid -

Lower both hands toward right foot, folding over the
right leg. (inhale) Rest your hands on leg, foot,
or on the floor. Root your feet and tighten your
thighs, lifting your kneecaps (exhale)
Trad.in IT.
Il saluto alla luna - piramide -
Porta entrambe le mani verso il piede destro,
portando il busto lungo la gamba destra. (inspira)
Posa le mani alla gamba, al piede o al pavimento.
Premi bene i piedi a terra, tendi le coscie e
solleva le rotule (espira)

the moon salutation - Triangle pose -

Turn right toes to right, left heel to left, and
press hips left, extending torso to right.
Lower right hand as you raise left hand(exhale)
Trad. in IT.
Gira le dita del piede destro verso destra, il
tallone sinistro a sinistra, e porta le anche
verso sinistra estendendo il busto a destra.
Porta la mano destra verso la terra a lato
del piede mentre distendi la sinistra verso
il cielo nella posizione del triangolo(espira)

the moon salutation - Star -

Root feet and straighten legs, keeping feet wide
apart.Hug thighs to the middle and lift your
crown skyward. Extend fingertips and arms
at shoulder level. (inhale)
Trad.in It.
Premi i piedi a terra mantenendoli separati e
distendi le gambe.Stringi i muscoli delle coscie
ed eleva la sommità della testa verso il cielo.
Estendi dita e braccia all'altezza delle spalle
nella posizione della stella. (inspira)

the moon salutation - Goddess -

Step to the right and point feet slightly outward. Soften knees and squat, lowering your sitting bones and your bent elbows downward, but raise your hands and fingertips upward. (exhale)
Trad.in IT.
IL SALUTO ALLA LUNA - la dea -
Fai un passo verso destra ruotando i piedi
leggermente all'esterno. Piega dolcemente le
ginocchia, abbassando i glutei come per sederti
e piega i gomiti verso il basso sollevando
contemporaneamente le mani , distendendo le dita verso l'alto. (espira)

the moon salutation - Half Moon -

Lift arms overhead, interlacing fingers, and
pointing index fingers upward. (inhale)
Root left foot and left hip, extending torso and
bend to the right (exhale). Root right foot and right hip
and, extending the torso, come back through
center (inhale), bending to the left (exhale).
Root left foot and return to center (inhale)
Trad.in It.
IL SALUTO ALLA LUNA - la mezza luna -
Solleva le braccia sopra la testa, unendo le
dita e puntandole verso il cielo (inspira). Premi il
piede sinistro a terra, mantieni ferma l'anca
sinistra e fletti il torso verso destra(espira).
Premi il piede destro a terra, mantieni ferma
l'anca destra ed estendendo il busto torna al centro
(inspira) e poi fletti a sinistra (espira). Premi
bene il piede sinistro e torna al centro (inspira).

the moon salutation - Anjali Mudra -

Stand in Tadasana.
Root your feet, hug your thighs together, and lift your crown to the sky.
Press palms together at elbow level in anjali mudra (exhale)
trad.in It.
IL SALUTO ALLA LUNA - anjali mudra -
Mantenendo tadasana, premi i piedi a terra, unisci
le gambe e solleva la sommità della testa verso il
cielo. Premi i palmi tra loro all'altezza dei gomiti
in anjali mudra (inspira)