Asana - The Elements and Body Movement

The Asana Elements

Body Movement Training

In each class physical positions are executed in a choreographic format, with distinct passages between techniques. This concept was restored from the vestiges of Ancient Yôga during the codification of the DeRose Method. It not only adds a beauty and grace to every class but deepens your strength, flexibility, balance, agility and coordination.

Asana - The Body Intelligence

"Where there is consciousness there is life." Shivananda

The Body Intelligence

At DeRose Method South Kensington physical positions are practised in accordance with the teachings of Ancient Yôga, taking the practitioner far beyond the initial benefits of health, strength, flexibility, balance and body-awareness towards the greater goals of expanded consciousness and self-knowledge.

In the DeRose Method we execute each position only once, aiming for maximum permanence, without repetition. Each position is executed with focused attention, and coordinated breathing, working simultaneously on both the physical and the more subtle dimensions of our being. Thus, mastery over the body is matched by corresponding mastery over the mind, and the emotions.

More than 2000 positions and variations

In DeRose Method there are more than 2000 positions, and variations, to master, the largest compilation ever recorded, creating infinite possibilities for your practice, and ensuring you will always have something new to learn and to propel you forwards on your evolutive journey.



The choreographic format is one of the main features of our practice. When we execute the techniques with emphasis on the movement our body conscience expands, we increased our concentration, and transform a simple practice in a true work of art.

And because life is movement, not staticity, also the practice should be. When we do our daily practice with this consciousness we extrapolate this concept of movement and fluidity to everything we do on a daily basis. We transform the way we move, how we walk,  how we feed ourselves .... everything becomes more aesthetic and delicate, but sharply done. We become so much more delicate with our body and the way we deal with it. We become better persons, to ourselves, and to the others, emphasizing grace, delicacy and power, that only a sadhana can do.

In your next practice remember this: combine focus and improvisation. Focus and stability, having the feet on the ground, while the mind is relaxed and flowing through improvisation. One of the biggest features of learning our practise is you get to live here and now which is one of the biggest concepts of life.

Until then, inspired yourself with the choreographies by DeRose Art Company.

Personal Hygiene: the practice of hygiene, cleansing and purification

Article by John Chisenhall

Your health, vitality and longevity are all directly linked to the hygiene of your vital organs. It has been well understood for thousands of years that it's simply not enough to clean the visible external layers of the body if we neglect to regularly clean the non-visible internal layers. It would be equivalent to sweeping the dirt underneath the carpet. Only that the carpet, in this case, is your body!

Thankfully, our bodies have developed the phenomenal capacity to clean themselves with emunctory organs (skin, lungs, liver, kidneys, bowels) and vital systems (like the cardiovascular system). The normal function of these organs and systems can be interrupted by bad habits, including poor nutritional choices, consumption of alcohol, tobacco, meats, drugs (illegal and legal), poor stress management, or a sedentary lifestyle.

Needless to say, all of these bad habits are quite common in much of society today and, more often than not, people adopt a prescription over prevention approach to resolve the health problems that arise when these basic functions of the vital organs begin to break down. A clean body, free of toxins, helps to maintain a strong immune system and defend against disease and cancerous processes.

In this first part of our blog series Personal Hygiene: the practice of hygiene, cleansing and purification, we are going to introduce two very important techniques that can be done anywhere and will help maintain excellent health of the intestines and other abdominal organs.

Abdominal vacuum: There are two variants of execution, static and dynamic. This technique is done during a retention without air in the lungs, relaxing the superficial abdominal musculature and intensely retracting the abdominal wall in-and-up with the transverse abdominis until the outline of the ribcage is evident.

Abdominal vacuum with circular massage: This technique is considered to be advanced, demanding a high-domain of muscle control. This technique is done during a retention without air in the lungs, first relaxing the superficial and deep abdominal musculature and applying an isolated activation of the rectus abdominis, creating a circular movement massaging the intestines and abdominal organs.

To learn these techniques correctly contact us to schedule an interview with one of our Certified Teachers at an Accredited DeROSE Method Entity.

The importance of breathing in everything we do


Our breathing is greatly interference of emotional states. Anxiety for example, produces a shorter, accelerated breathing, as a state of serenity produces a deep, slow breath. There is no denying the relationship between breathing patterns and emotional states or consciousness. The ancient Dravidians people who created the techniques used in the method, realized that dominate the breath be able to interfere with states of consciousness and better control your emotions. Leaving the more practical things, for example when you exhale slower you recover faster, do a physical fatigue or emotional stress. Not that you will no longer feel tired or even have that emotional feeling, but the fact is that there is a tear to both physical and emotional exhaustion. When we feel heavy emotions such as hate, fear, stress etc internally released a lot of toxins that are released in excess become detrimental to our health. Also, physically, the quicker we recover from a fatigue better. So the simple fact that we can better control the output of the air, becoming aware of muscle movement involved in breathing and causing the air to exit more slowly, we can reduce the wear on both physical and emotional context.

Rhythms and evolution in practice

The Dravidian cataloged different proportions of respiratory rhythms to generate different states of consciousness. The pace is always described as a ratio to the order and always Inspiration - Latching Air - Expiration - Hold breath. When you type the number you can put any value as long as the proportion is respected. Example, 1-1-1-0 rhythm. You must inspire, retain the breath and exhale at the same time and will not hold breath. So be inspired in 4 seconds will maintain the same proportion also in the other phases that have the number 1. The main rhythms are:

1-1-1-1 - Our breath is arrhythmic in nature and it also interferes with the fickle flow of our thoughts. Disciplinary breathing to maintain a cadence is disciplining the mind to keep focus. The pace is something that our mind does not like. She prefers the distraction. See for example, when you start drumming a song. In his introduction is easier to keep the pace. When the voice intoning the melody goes, if you're not too focused on what will fumble and lose the cadence. In conclusion, while maintaining the same for all phases contributes to mental focus and a state of stability.

1-2-1-2 - This rhythm is important to give the body more time to assimilate oxygen and energy being captured in breathing. Doubling time of retentions produces, in air retention this assimilation and retention without air, a time for greater insight, because that is what the parade without air in the lungs produces.

1-2-3-0 - This ratio increases the output of air from the lungs and this has been explained as aiding recovery from wear. Be it physical or emotional.

1-4-2-0 - This is the most advanced pace that there were those who cataloged and tested for thousands of years. According to the scriptures that describe such techniques, this proportion is associated with meditative states and the expansion of consciousness.

To breathe is to live, who breathes better lives better. Breathing with more awareness will not only be increasing your body awareness, but also emotional and flow of your thoughts. Respiratory rhythms fully meets this purpose, because the mind likes diversify and maintain a respiratory rate is subject to more focus and productivity.

Article by Daniel DeNardi

A "To do" for your Healthy Daily Life

Abdominal Contractions. Do this exercise regularly...

Will help you dissipate the tension accumulated in your abdominal area and purify your internal organs. The abdominal contractions act as a massage on your whole digestive system. It also is anti-depressive, anti-aging and self-empowering as it acts on important glands and plexuses such as the enteric nervous system. Spread your feet shoulder width apart, bend your knees slightly and press your hands pointing inward against the top of your thighs. Incline your torso forward and exhale all the air from your lungs. While holding without air, lungs completely empty, make dynamic abdominal contractions: pull your abdomen inward and upward strongly and deeply and then release it. Make as many contractions as you can while holding your breath. The first time you carry out this exercise you should aim at making 10 strong abdominal contractions per breath repeat the exercise three times. With practice you will increase the number of contractions you can make each time that you hold your breath.


Expansion of bio-energy through breathing

Prána* means bio-energy; ayáma, expansion, breadth, intensity, elevation. Pránáyáma designates techniques that are always of a respiratory nature, and lead to the intensification or expansion of prána in the body. Prána is the general name that Yôga assigns to any type of energy that is manifested biologically. In theory, prána is energy of solar origin, but also possibly manifested after metabolization, that is, indirectly, when absorbed by air, water or food.

Prána, of a generic kind, can be divided into five more specific types: prána, apána, udána, samána and vyána. These can each be further divided into various subpránas. Prána is visible. On any sunny day, execute pránáyáma and fix your eyes on the blue of the sky. Wait. When your vision adjusts itself, you will begin to see myriads of incredibly dynamic and brilliant minute points that glimmer, making their rapid circular and sinuous movements evident. When executing your respiratory exercises, mentalize that image, that you are absorbing that energy.

(Master DeRose, 2007, Swasthya Yôga Shastra, S. Paulo: Uni-Yoga Nobel, p. 227)

*The accentuation of the non-translated Sanskrit words respects the original pronunciation of the language.