smart guide to yoga (the smart guides series)
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Introduction
Yogaisacompletesciencethatanyonecanpractice.Thisancientsystemofintegratingphysical,mental,andspiritualwell-beingisthemostwidelypracticedhealthsystemthroughoutthecontemporaryworld.Peoplearedrawntoyogaformanyreasons,butthemostcommonreasongivenistokeepthebodyandmindsupple.
Theyogaposturesinthisbookexercisetheentirebodyandtoneandstretchmusclesandjoints.Theyogabreathingexercisespresentedwillcalmandrevitalizethemindaswellasfine-tuneconcentration.
Yogahasseveralbranches,andchapter1exploresthesevariousbranchesbeforeintroducinghathayoga,themostwidelypracticedyogasystemintheWest.TheSmartGuidetoYogahasasitsprimaryfocusthehathasystem.Thisfirstchapteraswelldefinesyogaanddispelscommonmythsandinterpretationsthatsometimessurroundyoga.Averybriefhistoryofyogaandthefoundationforyogapracticeseguesintothehealthbenefitsyogaoffers.
Chapter2exploreshathayogamoredeeplyanddelvesintothedifferencesandsimilaritiesofthevarioushathasystemsonemightdiscoverwhenferretingoutayogaclass.
Thenextchapterisdevotedtopranayama,thelifeforceorenergythatistheinvisiblelinktoallyogapractices.Pranayamaisascience.Simplysaid,itisthescienceofbreathingcorrectly.Sincestressaffectsourbreath,weconcludethisimportantchapterwithsomebreathingexercises,completewithvisualstoaidyouinyourpractice.
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Chapter1—YogaandItsBranches
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Yoga,theonceserendipitousfadofthe1960s,isattheturnofthecenturythemostwidelypracticedexercisesystemintheworld.AccordingtoYogaJournal,approximately6millionpeoplepracticeyoga.Maybeyouareoneofthem,ormaybeyouhavethoughtaboutyogabutneverfoundthetimetoincludeitinyourhecticschedule.Ontheotherhand,perhapsyourimageofyogaconjuresuplevitatingswamis,venerablevegetarians,andweightlessbodiestwistingtowardinfinity.Whileafewofthesedescriptionsarevalid—yes,someyogisdolevitateandsomephysiciansurgevegetarianchoices—thepracticeofyogaisaspersonalasyourchoiceinfoodoryourtasteinart.
Yogaisapotenttoolforstressreduction,fitness,andmentalhealth.Thereisasurfeitofyogaschools,teachers,philosophies,andpractices,allofwhicharediscussedinthisbook.Justasweallchoosedifferentliferoutes,andpaceourselvesaccordinglytoreachapersonalgoal,sothisbookshowsthatyogaisacompendiumofsmallroutesallowingtheindividualtotravelathisorherownpace.Becauseyogahassproutednumerousbranchesandadiverseassortmentoftechniquesthroughoutthecenturies,themostprudentplacetobeginyouryogapracticeisatthebeginning,somefivethousandyearsago.
THEKEYS
•Whilethewordyogahasasuccinctdefinition,yoga'smeaning—andpractice—canbeappliedinmanyways.•Yes,yogaisshroudedinmyths—wedispeltheminthischapter.•Yoga'spopularityhasgrownduetoitsnumeroushealthbenefits.Yogaisacompletetooltokeepthebodyfitandflexibleandthemindfocusedandquiet.Itintegratesbody,mind,andspiritandcanbepracticedanywhere,byanyone.•Thebenefitsofyogaarevastandincludestressreduction,enhancedmentalacuity,increasedflexibility,acalmmind,andreliefofchronicpain.•Yogahasitsownlanguage—Sanskrit.•Therearesixdifferentbranchesofyogaembracingamultiplicityof
stylesandtechniquesandappealingtodifferentpersonalities.
YogaDefined
YogaisacompleteexercisesystemdevelopedmorethanfivethousandyearsagoinIndiatoenergizeandstrengthenmind-bodyawareness.Atime-honoredpractice,yogastrivestobalancephysical
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healthandpsychologicalwell-beingandtocreateasenseofinnerpeace.Devisedbyancientsagesasaperfectmethodforself-integration,yogaistodayrecognizedintheWestasapotentapplicationforbothphysicalandmentalhealth.
Medicalandmanaged-carefacilitiesaroundthecountryareimplementingyogaforstressreduction.AtBoston'sMind/BodyMedicalInstitute,Dr.HerbertBensonhasdevisedstress-managementmethodsforrelaxationthatincludeyogaandmeditation.JonKabat-Zinn,Ph.D.,founderanddirectoroftheStressReductionClinicattheUniversityofMassachusettsMedicalCenter,includesyogaandmeditationinhischronicpainclinics.Evenafewhealthmaintenanceorganizations(HMOs)haveaddedyogaclassestotheirhealth-educationprograms.
Yogahasbecomeastapleformanyspasandisevenbeginningtosegueintothebusinesssector,withmanycompaniesnowofferinglunchtimeyogaclasses.
SMARTDEFINITION
Yoga
ASanskritwordderivedfromthewordyuj,literallymeaning"yoketogether"or"union."TheunderlyingpurposeofyogawastounitetheindividualselfwiththeDivine.
ThecorrectpronunciationisYo-gah.
Yogi
PronouncedYO-gee,amanwhopracticesyoga.
Yogini
PronouncedYO-gee-nee,awomanwhopracticesyoga.
ThePractice
Thepracticeofyogaembracesamultiplicityofstylesandanastonishingarrayofdiversetechniques,allofwhichaimtofosterholisticharmony.Thebestwaytoapproachyogaistofindaclass.Youcanreadaboutyogaorwatchtapesthatcanintroduceyoutoyoga,butyogaislikeswimming;youhavetodiveinanddoit.Youcan'texperiencethecrawl,thebreaststroke,orsynchronizedbreathinguntilyougetwet.Thepleasureoffloatingonyourbackinawarmpoolcannotbeexperiencedinabookoraphotograph;youhavetosubmergeyourbody.Toexperiencetheeffectsof
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yoga,youhavetobreathe,stretch,andfocusonquietingyouractivemind.
SMARTSOURCES
TheYogaResearchSociety341FitzwaterSt.Philadelphia,PA19147(215)592-YOGA
TheYogaResearchSocietyholdsayearlyconferencethatbringstogetherauthors,researchers,doctors,andotherstoshareknowledgeableperspectivesonyoga.
DispellingCommonMythsaboutYoga
Myth:Youhavetobedeeplyreligioustopracticeyoga.
Fact:Anyonecanpracticeyoga.Youdonothavetobereligious,noristhereanyimposingprerequisiteorlifestylethatyoumustadhereto.BecauseyogadoesnothaveitsrootsinaWesterntradition,somepeoplefindthespiritualcomponentofyogaoddlyexotic.Ifyoualreadyhaveaspiritualinclinationorpractice,yogawillenrichit.
Myth:Youhavetobeflexibleandalreadyingoodshapetopracticeyoga.
Fact:YoudonothavetobesvelteorhavethebodyofMadonnaandtheflexibilityofagymnasttoreapthebenefitsthatyogahasofferedmillionsallovertheworld.
Myth:PeoplewhodoyogaarevegetarianswhogoalongwithNewAgephilosophiesandtrends.
Fact:Youdonothavetobeavegetarian,swearoffcaffeine,orwearbeadstotryyoga.Yogais"ageless"—itisforeveryone,ofeveryagegroup—anditisnotaNewAgeinventionorareligion.
Myth:Peoplewhopracticeyogadoitsotheycanbecome"enlightened."
Fact:Yogaisnotaspirituallightbulbthatlightsupwhenyouhaveaproblemorneedtochillout.It
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does,however,encouragepeopletoself-introspection.Theremaybeasubtleshiftinyourattitudesandhabitsafterpracticingyogaforawhile.Youmightdecidetostartthedaywithaquietwalkorfinditeasytostopsmoking.Youmayfeelthedesiretochangeyourdietormoderateyoureatinghabits.
SMARTSOURCES
LookingforayogaclassatyourYMCA?CallYMCAoftheU.S.A.'stoll-freenumberformoreinformation:
(800)USA-YMCA[800-872-9622]
WhyIsYogaSuddenlySoPopular?
WhilethewisdomofyogablossomedinIndiacenturiesago,theinterestinyogaintheWestisjustbeginningtobloom.
Whytheinterestinyogaallofasudden?Thatdependsontheperspectiveofthepersonpracticingyoga.Somespeculatethatwearemoreopentotheesotericandmedicinalinfluencesofyogaandaremorewillingtoembracetraditionsfromothercultures.Thelandslideofyogaclassesinuniversitiesandhealthcentersspeakstoagenerationwithaprofoundinterestinphysicalandmentalhealth.
Thebabyboomers,someofwhompracticedyogaasanexerciseinthecountercultureofthe'60s,continuetoshowanunquenchableinterestinthetherapeuticeffectsofyoga.Stillothersdiscoveryogaoutofdesperation.Theyareinpainanddisenchantedwithtraditionalmedicalmodalitiesfor
backaches,headaches,andgeneralmalaisewhentheyturntoyogaasanalternative.
Inayogaclassofadozenpeople,everyonemayhaveadifferentreasonforbeingintheclass.Becausehumanbeingsreflectavastrangeofemotional,mental,andphysicalcapacities,peopleapproachyogaformanydifferentreasons.
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Someindividualsregardyogaasapracticaladjuncttotheirlife—theyfeelbetter.Otherspracticeyogaforphysical,psychological,orspiritualreasons—theirbodyfeelsmoreflexible,theysleepbetter,ortheybecomemoreawareoftheirbeliefs.
F.Y.I.
Stressislinkedtohypertension,heartattacks,diabetes,asthma,chronicpain,allergies,headaches,backaches,andimmunesystemweakness.
Seventy-fiveto90percentofemployeevisitstohospitalsareforailmentslinkedtostress.
Sources:AmericanInstituteofStress;Nation'sBusiness,December1994;respectively.
TheBenefitsofYoga
Ancientyogamastersconsideredgoodhealthtobeanintegratedstateofphysical,mental,andsocialwell-being.Becauseitisaprofoundtooltorestorebalancetothewholeperson,yogaaffordsmanybenefitsinareassuchas:
•Cardio,respiratory,andcirculatoryhealth.
•Stressreduction.Reducingstressisoneoftheparamounthealthconcernsinpeople'slivestoday.
•Mentalrelaxation.Inordertocompletelyrelaxthebody,onemustfirst
learntorelaxthemind.
•Painrelief.
•Flexibilityandtoning.Thereisnootherexercisethattonesandmaintainsflexibilityaswellasyogadoes.
•Bodypositionandmovementawareness.
•Interdependentfunctioningofthemindandbody.Yogaisanexactingexercisethatengagesboththebodyandmind.
F.Y.I.
CoronaryHeartDisease(CHD)isthesinglelargestkillerofAmericanmalesandfemales.In1995,coronaryheartdiseasecaused481,287deathsintheUnitedStates.
Source:AmericanHeartAssociation
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YogaandHeartHealth
CardiologistDr.DeanOrnishwasoneoftheearlypioneerstoincorporateyogaintohismedicalresearch.Intheearly1970s,OrnishwasayoungmedicalstudentinTexas,specializingincardiology.DuringmedicalschoolOrnishwasintroducedtoyogathroughhisfamily.Heunderstoodthepositiveeffectsyogahadonhislife,andhebegandoingresearch.
Heapproachedanumberofcardiologistsaboutreferringcoronaryheartpatientstohisresearchstudycalled"TheEffectofYogaandaVegetarianDietonCoronaryHeartDisease."Theoverallresponsewentsomethinglikethis:"I'dliketosupportyourresearch,butitsoundstooweird.WhatwouldItellmypatients,thatI'mreferringthemtoaswami?"
Theideathatheartdiseaseisreversibleandthatheartpatientsmightfoldintoapretzelonafloorborderedonmedicalheresy.Eventually,Dr.Ornishchangedthenameofhisstudyto"EffectsofStressManagementTechniquesandDietaryChangesonCoronaryHeartDisease"andgothispatientsaswellasalittlefunding.
TheLanguageofYoga
TheoriginallanguageandtextofyogaisSanskrit.Nevertheless,yogahasbeentranslatedintountoldnumbersofotherlanguagesforusebytheculturesoftheworld.ButwhetheryoutakeyogaclassesinIndia,Iowa,orIreland,Sanskritisthelanguageusedtoidentifyeverythingfromtheyogaposes(asana)tothebreathingexercises(pranayama).
Understandably,untilyourearwarmsuptothelinguisticflowofSanskrit,itcansoundlikeUrdu.Nottoworry,though.SanskritastranslatedphoneticallyintoEnglishisaneasylanguage,pronouncedpreciselyasitiswritten.AndtheimagesinyogatranslatesmoothlyintovividEnglish.
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F.Y.I.
TheBhagavadGita,whichiscontainedinthenationalepicMahabharata,isperhapsthebestknownofallyogicscriptures.ItisanepicconversationbetweentheincarnatedgodKrishnaandthewarrior-princeArjuna.AsPrinceArjunapreparesforbattle,herealizesthathischerishedteacherandfriendwillbehisopponent.LordKrishnainstructsPrinceArjunaonthecorrectwaystolivefullyandmeaningfullyintheworld.Itembodiesbothspiritualandmundanestrugglesandhowtoactaccordinglyinfullconsciousnessofthedivine.
Sanskrit101
Beforestartingyoga,you'llneedtoacquaintyourselfwithsomesomesimpleSanskritwordscommonlyusedinclasses(andthisbook).
Asana
Asanareferstothephysicalcomponentofyoga.Practicingasanarequiresanawarenessofyourbody,yourposture,andgravity.Thespineisofparticularimportanceinasanabecauseitisthecentralsupportingsystemforyourentirebody.Ifyourdayhaseverbeenfoiledbyabackattack,youunderstandhowintimatelythespineisconnectedtootherbodyparts.Allasana,whethertheyaredonesitting,standingerect,orstandingonyourhead,involvemovementofthespinalcolumn.
Pranayama
Pranayamareferstobreathcontrolorthebreathingexercisesinyoga.Prana
isthevitalforceorlifeenergy,andyamameans''toextend."Inyogaitistheawarenessofthebreaththathelpsmoveyoufluidlythroughtheasana.Someformsofyogaconcentratesolelyonthebreath,andwithoutincorporatingthebreath,you'renotactuallydoingyoga.Pranayamaisalsothecatalystforrelaxationandmaybepracticedaloneorwiththepostures.
Pratyahara
Pratyaharareferstosensorydetachment.Itisadisciplinetocontrolthesensesandthemind.Pratyaharaquietsthesenses,drawingthemawayfromstimuliinordertomeditate.Oursensesarenaturalconduitsforstimulation—notallbad,of
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course.Nevertheless,onecannothopetomeditateifthesensesareengageded.Inyoga,inordertoattainanactualstateofmeditation,onemustlearntowithdrawfromthesenses.Thisisdonethroughbreathingexercises,whichultimatelyhelptoquietthemindinpreparationformeditation.
WhoIsaGuru?
Aguruisasageofsteadywisdom,ateacherwhoshowsyoutheway.AsthedistinguishedIndianyogamasterT.K.V.DesikacharwroteinhisclassicTheHeartofYoga:"Aguruisnotonewhohasafollowing,aguruisonewhoencouragesandshowstheway."
Indiadoesnothaveapatentongurus.Othertraditions,likethemartialarts,alsohaveknowledgeablemasterstoteachorshowtheway.InIndia,itistheguruwhotraditionallyimpartsthespiritualknowledgeofyogatohisstudent.InJapan,thesensei,similartotheguru,isthementorwhoinstructshisstudentsinthephysicalandmentalcomponentsofthemartialart.
Gurusarespiritualmentors,notmoldstobecloned.Theyaregiftedhumanindicators,richinwisdom,knowledge,andclarity.Atruegurudirectsyouandhelpsyoufindyourownpathoryourownvoice.Somepeoplesearchoutgurus,andothershaven'ttheslightestinterestinevermeetingone.Whenchoosingayogaclassyoumayencounterteachersoryogacentersthatfollowaspecificyogalineageorphilosophybasedontheteachingsofaguru.Thisdoesn'tmeanthatyouhavetofollowthatparticularspiritualphilosophytopracticeyoga.Youmaynevercomeincontactwiththeteachingsofaguru,andyoudonotneedagurutopracticeyoga.
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TheBranchesofYoga
Theeleganceofyogaisthatthemoreyoulearn,thedeepertheexperienceandthemorebeneficial.Thereare,however,differentkindsofyogathatappealtoarangeofindividuals.
Somepeoplehavetoexperienceyogaphysically;theyfindmeditatingorrelaxingtoochallenging.Othershaveadeepurgetounderstandandintellectualizetheiryogapractice,andthephysicalcomponentofyogamaynottakepriority.TherearethosewhocannotimagineyogawithoutarelationshipwiththeDivine—peoplewhopracticetheyogaofdevotion,meditation,service,knowledge,andstudy—andtherearemanywhoneverincorporatereligiousbeliefsintotheiryogapracticeatall.Somepeoplechant,othersaremorecontemplative.
Ifthisisyourinitialforayintoyoga,investigatethedifferentpracticesandmethodsandpicktheonethatworksbestforyou.Nomatterwhattypeofyogaorcombinationofyogastylesyouchoosetopractice,theeffectsofyourpracticewillbecumulativeonyourbody,mind,andlifestyle.Yogaisnotastaticpractice;itencouragesyoutoinvestigatevarioustechniquesandteachers.
ThemostwidelypracticedyogatraditionintheWestishathayoga(whichisphysicalyoga;thisisthebranchofyogathatthisbookwillprimarilyfocuson).However,therearefiveotherbranchesorpathsofyogaaswell.Manypeoplepracticejustonebranchofyoga,whileothersintegrateafewtogether.Justasweallhavedifferentlearningpreferences—someofusaresomatic,othersofusarevisualorauditory—wemayfeelmorecomfortablewithonebranchofyogaratherthananother,becauseofthewayweassimilateinformationor
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learn.Thesixbranchesofyogatoexplorearethefollowing:
•Raja,yogaofphysicalandmentalcontrol
•Karma,yogaofaction
•Jnana,yogaofknowledgeorwisdom
•Bhakti,yogaofloveanddevotion
•Tantra,ritualyogatoawakenenergyinthebody
•Hatha,physicalyoga
SMARTSOURCES
TheShriRamChandraMissionisonesourceforinformationaboutbooks,seminars,memberservices,andresearchonrajayoga.
http://www.srcm.org/index.html
RajaYoga
Theclassical,nonphysicalyogasystemusedformeditationiscalledrajayoga.Rajameans"king"andrajayogaisknownastheroyalpath.Rajayogarequiresafairamountofstudyorknowledgeoftheyogatraditionsandthe
sutras.Thisformofyogaisprimarilyintendedforthosewhoprefertogaininsightthroughpracticalorempiricalexperience.Theeightlimbsofyogaarestudiedandareincorporatedintoone'slifestyle.Inrajayogatheindividualpracticescertainmentalexercisesandmeditationunderthetutelageofateacherorguru.Theaimoftheseexercisesandstudyistoattempttoobservethetruelightortheindividual'strueinnernature.Rajayogaleadstheindividualtodirectpersonalexperiencesofdeeperlevelsintohisorherownbeing.Whenthemindisclear,theroyalpowerwithineachofuscansurface.Whenthemindisnotrestless,thisisrajayoga.
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SMARTSOURCES
TheSpiritWebsiteoffersaseriesofelevenlessonsinkarmayoga,includingahistoryandadetailedoutlineoftheprocessofthoughtandpracticeofkarma.Alsoavailableisalinktoacalendarofevents.
http://www.spiritweb.org/Spirit/Yoga/karma-yoga.html
KarmaYoga
Karmaistheyogaofaction,anditfocusesonthecausesandeffectsofanindividual'sactions.Thegoalofkarmayogaistoguideonetospiritualfreedomthroughselflessservicetoothers.KarmaachievesunionwithGodthroughrightactionandthroughservice.Individualspracticingkarmayogadonotreceiverewardsforgooddeeds,noriskarmayogaattachedtoaspecificoutcome.Theindividualperformsaservicewithoutjudgment,expectationofadesiredoutcome,orarewardfortheaction.Thosewhopracticekarmayogaarenotvestedinapositiveornegativeresult.Sinceactionsarenotperformedforself-gratification,thepersonperformingtheserviceiscompletelyinvolvedinwhatheorsheisdoing.Focusistotallyinthemomentwithoutworryofsuccess,failure,orego.Theegoissublimatedinkarmayoga.
SMARTSOURCES
Formoreinformationonjnanayoga,includingbooks,courses,lectures,andconferences,checkoutthefollowingsite:
http://www.hatem.com/jnana.htm
JnanaYoga
Jnanayogaisthesearchforknowledgeandwisdomandisconsideredasomewhatdifficultpath.Beforeembarkingonthejnanapath,onemustintegratethewisdomoftheotherbranchesofyogaintohisorherlife.Itservesindividualswithstrongintellectualinterestsandthosewhosephilosophicalideasandsearchfortruthareofcriticalimportanceindeterminingthedirectionoftheirlives.Theawarenessinjnanaisalwaysinward,andthejnanayogiuseshisorhermindtoinquireintohisorherownnature.Jnanaassumesallknowledgeiswithinus,althoughitisnotalwaysapparent.Itisuptotheindividualtouncoverthisdormantknowledge.The
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jnanayogiembarksonathree-stepprocess:heorshelistensto,reflectson,andrecognizesknowledge,andthentriestointegratethesethreecomponentsofknowledgetogether.Jnanaisphilosophical;itisaperfecttypeofyogafortheindividualwhodesirestomovepastmaterialreality.JnanayogisfindknowledgethroughGod.
SMARTSOURCES
ForacomprehensiveguidetobhaktiyogawithnotesbySriSwamiSivananda,checkoutthefollowingsiteontheInternet:
http://blizzard.rsl.ukans.edu/~pkanagar/divine/teachings/bhaktiyoga.htm
BhaktiYoga
Bhaktiyogaisthemysticalpathofpersonaldevotion,anditrelateswelltoemotionalexpression.Itsaimistoopentheheartbyselflessloveanddevotion.Theheartisbhaktiyoga'sfocus.Throughtheheart,bhaktiachievesunitywiththeDivine.Thetermbhaktimeans"toservetheDivine."InbhaktiaunionwiththeDivineoccursthroughprayer,worship,andritual.Itisachievedbylovealone,lovenotofapersonbutofahigherpower.BhaktiplacesdevotiontotheDivineaboveallintellectualormaterialconcernsintheworld.ThebhaktiyoginiactsoutofconvictionandiscompletelydevotedtoGod.EnlightenmentforabhaktiyoginiisthroughselflessloveanddevotiontotheDivine.
SMARTSOURCES
AnintroductiontotantrayogacanbefoundattheAbhidhyanYogaInstitutewebsite.Thispageoffersadvice,recommendedreadings,andinformationontrainingsessionsandlectures.
http://www.abhidhyan.org
TantraYoga
TantrayogaisprobablythemostmisunderstoodyogasystemintheWest.Itisoftenmisquotedasameanstosensualindulgence.Itisnotayogaofisolationorforascetics.Tantrayogausesallthenaturalsensesanddesireswiththeaimtotransformandharmonizethesesensesanddesires.Tantrayogaworkswiththehighlychargedenergyinthe
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bodycalledkundalini.Thekundalinisitscoiledatthebaseofthespineandisoftenblocked.Kundalinicanbeuncoiledonlybyguidedproperbreathingtechniques.Mysticalyetscientificinapproach,tantrayogaincludesvisualization,chanting,asana,andstrongbreathingpractices.Forthetantricyogi,theDivinecanbefoundinordinary,day-to-dayexistence.Tantraembracesthephysicalworldratherthanaworldofwithdrawal.
Tantrayogashouldalwaysbeguidedortaughtbyateacherduetotheoverpoweringeffectofthekundaliniawakeningspontaneously.
F.Y.I.
Stressislinkedtohypertension,heartattacks,diabetes,asthma,chronicpain,allergies,headaches,backaches,andimmunesystemweakness.
Seventy-fiveto90percentofemployeevisitstohospitalsareforailmentslinkedtostress.
Sources:AmericanInstituteofStress;Nation'sBusiness,December1994;respectively.
HathaYoga
Hathayogaaimstostrengthenandtonethebodyaswellasfreethemindfromdistraction.Hatharepresentsthedualityinlife—yinandyang,masculineandfeminine,darknessandlight.TheSanskritwordismadeupofha,whichrepresentsthesun,andtha,whichrepresentsthemoon.Hathayogajoinsthesedualforces;itistheyogaofphysicalwell-being,designedtobalancethebody'sopposingforces.Hathawasoriginallyintendedto
stabilizeandrelaxthebodyinpreparationforlongperiodsofsittingmeditation.PerhapshathahasbeensopopularintheWestbecauseitisconcreteandlessspiritual.Onecanactuallyseeandfeelthebodyinasanaandseeitsprogress.
SMARTSOURCES
TheIyengarApproachtoHathaYogadetailsbenefitsofhathayogaaswellasanswersanumberoffrequentlyaskedquestions.
http://www.iyisf.org/pages/hatha.html
Whilehathayogastylesvarygreatly,allhathayogahasevolvedfromoneoriginordiscipline.Howtheasanaaredoneandwheretheattentionisfocusedmaychangedramaticallybetweenteachersandstyles.Somehathaschoolsemphasizemasteringtheformoftheposture,whileothersarenotasconcernedwiththestructuraloutcomeofa
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Chapter2—TheDifferentSystemsofHathaYoga
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Inresponsetoanendemicinterestinfitnessandhealth,yoga'spopularityhassoared,givingrisetoanumberofyogaschools.Sleuthingthroughthelibraryoflineagescanbeintimidatingforabeginningyogastudent.Classes,instructors,andtechniquesvary;whatdoesnotvaryisyoga'sgoals:tocalmthemindandtocultivateastateofalertrelaxation.
Themostpopularoftheyogaschoolsishathayoga.ThischapterintroducesdifferentstylesofhathayogaandteacherswhobroughthathayogatotheWest.Alsointroducedistheasana,thephysicalortangibleprincipleofyogathatiswidelypracticedintheWest.
THEKEYS
•HathayogaisthemostpopularformofyogaintheUnitedStates.•YogaintheWesthasbeeninfluencedbyseveralIndianyogamasters.ThemostwellknownisSriKrishnamacharya.•SeveralofthemasterswhobroughtyogatotheWeststudiedunderSriKrishnamacharyabeforedevelopingtheirownapproachestohathayoga.•Approachestohathayogavary.Somearemoregentle,othersmorerigorous.•TheprevalenceofyogaintheWesthasencouragedamarriageoftraditionalhathayogastyleswithnewerstyles,manyofwhichaccommodatemodernlifestyles.•Asanaarethebackboneofhathayoga.•Thebreathistheinvisiblethreadthatweavestheasanatogether.
HathaYoga
Approximately85percentofthepeoplewhopracticeyogapracticehatha,orphysical,yoga.Hathayogahasbecomesynonymouswithbending,stretching,twisting,andstandingonyourhead.Thisisabitofadistorted
pictureofhatha.Hathayogausesaseriesofslow,gentlemovementsstrungtogetherbybreathingandconcentration.Throughaseriesofposesorpostures,breathingtechniques,andconcentrationhathayogaworkstoweavethebreath,body,andmindtogether.
Amovementorposturecanbesomethingassimpleasstandingerectandconsciouslyraisingyourarmstothesidesofyourbody,oritcanbesomethingalittlemorecomplicated,suchaslyingontheflooronyourstomach,bendingyourknees,andreachingbackwithbothhandstograbyouranklesandputthebodyintoabowposition.
Thoughthesystemsofhathayogavary—there
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areenoughWesternizedversionsofthisancientIndiandisciplinetomakeeventhemostliberalyogileery—thebenefitsareunmatched:balance,strength,flexibility,andareprievefromlife'sunrelentingstatic.
Somehathaapproachesyouwillencounterrefertoaparticularteacherwhohasrefinedhismethod,whileothersrefertoaparticularyogapractice.Someoftheapproachesarerigorousormorephysicallydemanding,whileothershaveadefinitemeditativeortherapeuticqualityaboutthem.
ThesehathayogaapproacheswerebroughttotheWestbyyogamasters,manyofwhomwereeitherstronglyinfluencedbyorstudiedwithamanbythenameofSriKrishnamacharya.
SMARTDEFINITION
Ayurvedicmedicine
AmedicalsciencethatoriginatedinIndiafivethousandyearsago.Ayurvedaisbasedontheexistenceofaprimalenergy.Ayurvedapostulatesthatwhenanindividual'senergyflowissmooth,healthismaintained.Ayurvedarecognizestheimportanceofmind-bodybalance
SriKrishnamacharya
KrishnamacharyawasborninIndiain1888intoafamilythatpracticedyoga.HelaterwenttoBanarasandlearnedyogafromsomeofIndia'sbestteachersandthentoBengaltostudyAyurvedicmedicine,theIndiansystemofhealing.AsanAyurvedicdoctor,heusedyogainhispractice,prescribingyogaonanindividualbasis.Heisconsideredtheforemostsourceregarding
yogatheoryandapplication,andhepracticedyogauntilhisdeathin1989.Heiscreditedwithdevelopingfourdifferentbranchesofyogainhislifetimeandteachingsomeofthegreatyogateachers.SeveralofKrishnamacharya'sstudentsincorporatedhisteachingsintotheirmethodsandcarriedthemtotheWest.
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STREETSMARTS
AnnieMcQuidmanagedayogastudioinPortland,Oregon,whereshetaughtdifferentstylesofyoga.WhenshemovedtoSanFranciscotomanageandteachatShalaYoga,someonesuggestedshetakeanashtangayogaclass.''Ihadbeenteachingprenatalyoga,whichisprettylowkey.Iwasn'tsureIwouldresonatewithashtanga;nowI'veincorporateditintomyteaching."
HathaYogaSystems
Inyoursearchforthe"right"yogaclass,youmayshoparoundandtryafewdifferentvenues.Thefirstthingyou'llnoticeisthatoneteacherhasaprecisewayofteachingaposewhileanotherteacherchangestheposeslightly.Sometimesteachersmayevenrefertothesameposebyadifferentname.Oryoumayhearsomeonesay,"I'mdoingkripalu,"or"I'mintokundalini,"andwonderiftheseareactuallyyogaclasses.Theyare.Infact,hathayogaisnolongerthegenericyogaofthe1960sbutoverthelastfewdecadeshasevolvedintoseveraldifferentapproaches.
Thefollowingisabrieflistofthehathayogaschoolswithadescriptionoftheirfocus,followedbyamorein-depthexplanationofthemethodsandthefoundingpractitioners.
SMARTSOURCES
Formoreinformationaboutanandayogacontact:
TheExpandingLightRetreat14618TylerFooteRoadNevadaCity,CA95959(800)346-5350
•Ananda,strongemphasisonmeditation
•Ashtanga,strongemphasisonthephysical
•Bikram,emphasisonthephysicalandsweating
•Integral,emphasisonrelaxationbyintegratingpositions,breath,andmeditation
•Iyengar,emphasisonsymmetryandalignment
•Kripalu,emphasisonflowingandmergingofbody,breath,andmind
•Kundalini,focusisonthebreath
•Sivananda,emphasisisonintegratingpositions,breath,andmeditation,andisgentle
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•Viniyoga,emphasisisonintegratingposesandbreathingfortheindividual,andbreathingisstressed
SMARTDEFINITION
Ashram
Aphysicalsettingwhereacommunityofpeoplepracticeacertaintypeofyoga.Someashramsaresmall;othersresemblesmallcities.Acoreofpeoplewhopracticeyogaliveandruntheashram.Yogaclasses,workshops,andteachers'trainingareofferedatashramsacrossAmerica.
Ananda
AnandayogawasdevelopedbyanAmericannamedDonaldJ.Walters,knownasSwamiKriyananda.HefoundedtheAnandaAshram,locatedattheAnandacommunityinNevadaCity,California.
AnandayogaislinkedtotheyogaofParamahansaYogananda'steachings.SwamiKriyanandadevotedforty-fiveyearsofhislifetodisseminatingYogananda'steachings.Anandayogausesasanatoclearandenergizethebodyinpreparationformeditationwhilesimultaneouslyfocusingontheposturestoheightenself-awareness.Theuseofaffirmationsisadistinctfeatureofanandayoga.Inclass,theemphasisisplacedondeeplyrelaxingandfocusingontheasana.Anandayogaisgentleinitsapproach.
SMARTSOURCES
Formoreinformationonpoweryoga,checkoutthefollowingsite:
www.poweryoga.com
TheNewYorkRoadRunnersCluboffersinformationonclasses,descriptions,andhowtolearnmoreaboutpoweryoga.
www.nyrrc.org/powyog.htm
Ashtanga
K.PattabhiJois,aKrishnamacharyadisciple,iscreditedwithdevelopingthephysicallychallengingstyleofhathayogaknownasashtanga,whichisnottobeconfusedwiththeeightfoldpathofashtanga.Ashtangaisthepowerofyoga,andsomerefertoitas"poweryoga."
Ashtangayogaisanactiveyogapracticesometimescomparedtotheintensityofanathleticworkout.Inashtangayoga,asequenceofsetposes,beginningwithwhatisknownastheSunSaluta-
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tion,arerepeatedinacontinualflow,whichlinksthemovementsandthebreath.Thisintenseflowcreatesheatthatproducesacleansingordetoxifyingeffectassociatedwiththismethod.Itisnotunusualtoseestudentswipetheirbrowwithatowelordrinkwaterduringaninety-minuteclass.Classendswithrelaxationtechniques.Generally,ashtangastudentstendtobefitandontheyounger,athleticside,althoughthereareolderindividualswhopracticeashtanga.K.PattabhiJois'sinstituteisinMysore,India.
STREETSMARTS
LiisaO'Maleyblendsalifetimeofyogapracticeandvariousstylesintomanyofherclassesandworkshops."Yogajoinsmyspirittosomethinggreaterthantheself.Ihavealwaysbeeninterestedinphilosophyandtruth.I'vetraveledandstudiedinIndia,andafteraninjuryItrainedinBikram-styleyoga.Ireallyresonatedwiththisstyle.IteachtheyogaphilosophyatBikramteachers'traininginLosAngeles."
Bikram
BikramChoudhurycreatedatechniqueusinganexactsetoftwenty-sixpostures,whichfocusoncleansingthebodyfromtheinsideout.Twopranayama(breathing)techniquesareincludedinaclass,oneatthebeginningandoneattheend.Thisstyleofyogahasbeencalledthe"yogatothestars"becauseseveralfamouspeopleinHollywoodhavestudiedBikram.
Thispracticeisrigorousandnoteasy;it'saworkout.Duringaclass,theposturesarerepeatedtwiceandheldforatleasttenseconds.Youmustbefitforthisroutine,andifyouhaveinjuries,thismaynotbetheyogamethodforyou.Forevenmoreofachallengeduringclass,thethermometeristurnedup
toaround85degreesandtheroomisveryhotandsteamy.Plantosweathere.
SMARTSOURCES
FormoreinformationregardingtheBikramtechniquecontact:
YogaCollegeofIndia8800WilshireBoulevard,2ndfl.BeverlyHills,CA90211(310)854-5800
BikramschoolsarecalledtheYogaCollegeofIndia.ThereareschoolsinTokyo,Honolulu,SanFrancisco,andBeverlyHills.BikramChoudhuryhasbeenatthecenterinBeverlyHillssincethe1970s.TheBeverlyHills.YogaCollegeofIndiaiswheretheteacher'strainingprogramtakesplace.
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SMARTSOURCES
Formoreinformationonintegralyoga,contact:
SatchidanandaAshram—YogavilleBuckingham,VA23921(804)969-3121(800)858-YOGA
IntegralYogaInstitute770DoloresSt.SanFrancisco,CA94110(415)824-9600
FormoreinformationonIyengaryoga,contact:
IyengarYogaInstituteofSanFrancisco2404Twenty-seventhAvenueSanFrancisco,CA94116(415)753-0909
Integral
TheintegralyogasystemwasdevelopedbySwamiSatchidananda,theauthorofthebookIntegralHathaYogaandnumerousothertextsonyoga.SwamiSatchidanandaintroducedyogatoAmericaatWoodstock,whenheledthousandsinchanting"Om"forpeace.HewasDr.DeanOrnish'steacher,andmanyofSwamiSatchidananda'stherapeuticaspectsofyogaareusedinmedicalsettingsaroundthecountry.Hehassynthesizedmanydifferenttypesofyogaandstressesalifelivedsimply,peacefully,andusefully.Asenseofwell-beingandpeacedominatestheninety-minuteyogaclasses,whichfollowasetformat,includingforty-fiveminutesofpositions,deep
relaxation,andmeditation.Emphasisisplacedonrelaxation,alignment,andfindingyourcomfortcenterwhilepracticingyoga.
SwamiSatchidanandaestablishedtheIntegralYogaInstitutein1966,anditnowhasmorethanfortybranchesworldwide.ThemainheadquartersisatSatchidanandaAshram—Yogaville,inVirginia.Besidesofferingcoursesinrajayogaandyogaclassesspecificallydesignedforpeoplewithinjuriesorphysicalproblems,theinstituteoffersanin-depth,teachers'certificatetrainingprogram.
Iyengar
TheIyengarapproachtoyogamaybethemostwidelypracticedformofyogaintheWest.AsateenagerinPune,B.K.S.Iyengarsufferedfrommalaria,typhoidfever,andrespiratorydifficulties.Strickenbypovertyanddiseaseformuchofhisyounglife,Iyengarwasneitherflexiblenorstrong
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asayoungman.Hewasdiscouragedfromstudyingyogaandbegantoteachhimselfthepractice.Masteringhisownfrailhealth,hebeganteachingothersandstudiedwithKrishnamacharya.
Iyengarhasarigorousandscientificapproachtohathayoga.Hestressesunderstandingthebodyandhowitworks.Hisemphasisisonalignmentandpropsforindividualneeds.Iyengarintroducedprops—suchaschairs,ropes,sandbags,andblanketstoaidinyoga—andthesepropshavebecomeabenchmarkofhistechnique.
ThefocusinanIyengarclassisonsymmetry.Theremaybealotofstandingposesinbeginningclasses.Becauseposturesrequireachangeofprops,theflowofaclasscanvarygreatly.Iyengarhasanintense,long,andrigorousteachers'trainingprogram.
Iyengar'sschool,RamamaniIyengarMemorialYogaInstitute,namedafterhiswife,isinPune,India,andattractspeoplefromallovertheworldtostudywithIyengar.
STREETSMARTS
RonaEdmundsbeganpracticingyogathirtyyearsago."Ididn'tfeelwholeinmylifeandknewIneededtomakeachange.Iwaslivingnearthekripalucenteranddecidedtotaketheteachers'training."RonasayskripaluisbasedonthepsychologistCarlRogers'sphilosophy.Inkripalu,onceanindividualunderstandswhatishappeningemotionallyandphysicallyinhisorherbodyandmind,heorshehasthechoicetomodifyit.
Kripalu
Kripaluyogaisaninternal-directedapproachdevelopedbyYogiAmritDesai.DesaiwasinfluencedbyanIndianmasterwhopracticedkundalini(thefreeingofenergy)andfocusedonpranayama(breathingtechniques).DesaicamefromIndiainthe1960stostudyatadesignschoolinPennsylvania.Hetaughtyogatomakeextramoney.
SMARTSOURCES
Formoreinformationonkripalu,contact:
KripaluCenterBox793Lenox,MA01240(800)967-3577
Kripaluyogahasthreestages.Thefirststageistheactual,steadypracticeoftheposturesandtheirbasicmechanics.Goodbodyalignmentiscoordinatedwithbreathingandmovement.Inthisstage,oneworkswithhisorherownstrengthandweak-
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nessinthepostures.Theposturesaregenerallyheldforashortperiodoftime.
SMARTSOURCES
Formoreinformationregardingkundaliniyogacontact:
3HOInternationalHeadquartersP.O.Box351149LosAngeles,CA90035(310)552-3416
Duringthesecondstage,theposturesareheldlongerandtheteacheraddressesthestudents'mentalandemotionalstateswhiledoingthepostures.Inthisstageateacherwillencouragethestudenttofeelwhatisgoingoninthebodybothemotionallyandphysically.Forexample,themindmightbeconcentratedonafeelingofnotreallywantingtodothepostureoronathoughtsuchas"ImightbreakmyneckifItrythisposture."
Thethirdstageofkripalusurrenderstothebody'sownwisdom.AsinDesai'sownexperience,thismeansactuallydoingposturesspontaneously.Desaicallsthis"meditationinmotion."
Theatmosphereinkripaluisnoncompetitive,anditisalsotaughtone-on-one.KripaluoffersastrongteachingcertificationprogramattheirheadquartersinLenox,Massachusetts.Forthemoment,therearenootherkripalucentersinthecountry,althoughthereareteacherselsewherewhoteachkripalu.
STREETSMARTS
NidhiAdhiyagrewupinIndiawhereshepracticedhathayogaasachild.WhilemodelingandactinginNewYork,someonesuggestedshetrykundaliniyoga."Ilovedtheenergyandcalmnessitgaveme;I'dneverexperiencedanythinglikeitbefore.Italteredmylifedirection.I'mnowayogateacher,andIcommutebetweenLosAngelesandNewYorkteachingkundalini."
Kundalini
SikhYogiBhajan,Ph.D,broughtkundaliniyogatotheWestin1969.Forthousandsofyearsthispracticehasbeencarefullyhandeddownfrommastertodisciplebyoraltradition.Kundaliniyogahasalwaysbeensomewhatofanobscure,guardedsecretinIndia.ItwasnevertaughtpubliclyuntilYogiBhajanchallengedtraditionandbeganteachingkundaliniyogaintheWest.
Kundaliniistheancientpracticedesignedtoawakenthekundalini,orcoiledenergy,storedatthebaseofthespine.Inyoga,thekundalinien-
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ergyisrepresentedbyacoiledsnake.Theprana(anotherwordforvitalforceorenergy)cannotflowuntilthesnakebeginstouncoil.Unfortunately,thisareaofthebodyholdsmuchtensionandblocksthepathofprana.
Kundalinimixeschanting,breathingpractices,andyogaexercisesthatinvolvethephysicalbody,theauricbody,andmagneticfieldstomovethisenergyupthespine.Theemphasisisnotonasanabutratheronchantingandbreathing.Chantingisdoneinlargegroupswithapartner.Thechantingcreatesaninvigoratingandcalmingexperience.Kundalini'sprimaryfocusisthepowerofthebreath.Kundalinihasbeendefinedasanevolutionaryforcewithinus.
YogiBhajanencouragesfollowerstofocusonanintegratedlifestyleofhealthandwell-being,practicingeverythingfromagooddiettocommunityservice.YogiBhajan'sHealthy,Happy,HolyOrganizationisheadquarteredinLosAngelesandNewMexico.Therearefifteenhundredkundaliniteachersworldwide.Kundalinishouldalwaysbetaughtwithateacherwhopracticesandunderstandskundalini.Thisisnotahathayogastyletolearnonyourown.
SMARTSOURCES
Formoreinformationonsivanandayogacontact:
SivanandaYogaVendantaCenter1200ArguelloBlvd.SanFrancisco,CA94122(415)681-2731
SivanandaYogaVendantaCenter
243West24thStreetNewYork,NY.10011(212)255-4560
Sivananda
ThesivanandastyleofyogawasfoundedbySwamiVishnuDevananda,apromoteroftraditionalhathayoga.HestudiedvariousstylesofyogafortenyearsbeforehecametotheWest.In1958heauthoredaverythoroughguidetoyogacalledTheCompleteIllustratedBookofYoga,whichwaspublishedin1960.Itsetthetoneformanyofthefirstyogaclassestaughtinthiscountry.
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Duringaninety-minuteclass,sivanandayogaincorporatesproperasana,breathing,anddeeprelaxation.Sivanandayogaworkswiththebasicprinciplesofasana,meditation,anddeeprelaxation.Avegetariandietandpositivethinkingwithmeditationareencouragedforahealthylifestyle.
SivanandayogaclassesaregentleinapproachandusuallyfollowthetwelveposturesfoundintheSunSalutation.Classesareeasytofollowandbeginwithshortchantsandconcludewithdeeprelaxationandaclosingchant.Theenvironmentisrelaxedandgentle.TherearesixsivanandacenterslocatedinNorthAmericaandIndia.
SMARTSOURCES
Manyyogateachersincorporatecomponentsofviniyogaintotheirclasses.Thefollowingaresourcesspecificallyforviniyoga.
GaryKraftsow1030E.KuiahaR.Haiku,Maui,HI96708(808)572-1414
NewDawnYogaTherapyDawnSummersP.O.Box460395SanFrancisco,CA94146-0395(415)285-1831
JulieRappaport(415)263-3940SanFrancisco,CAJulesr@slip.net
www.slip.net/~julesr/
www.heartofyoga.org
MargaretandMartinPiercePierceProgram1164N.HighlandAve.N.E.Atlanta,GA30306(404)875-7110
Viniyoga
T.K.V.DesikacharisKrishnamacharya'sson.Heteachesyogaandcarriesonthetraditionsofhisfatherattheschoolnamedinhonorofhisfather,KrishnamacharyaYogaMandiram,inMadras,India.Desikacharhaspioneeredmedicalresearchwithyogaonconditionssuchasschizophrenia,depression,asthma,anddiabetes.Hisstyleofhathayogaisanindividualized,step-by-stepapproachcalledviniyoga.Theemphasisinviniyogaistwofold.Itrecognizestheuniquenessoftheindividualandcreatesanapproachusingallthetoolsofyoga,includingasana,chanting,pranayama,andmeditation,anditteachestheyogapractitionerhowtoapplythesetoolsinindividualpractice.Theapproachisrelaxedandthepaceisgentle.Viniyoga'sstrengthisthatitmodifiesposturestotheneedsoftheindividualstudent.Aprofoundawarenessofthebreathiscentralinviniyoga,andinhalationandexhalationarestressedagreatdealthroughoutaclass.Theasanabecomeanexpressionofthe
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breath.Ifthebreathisstrongandflowing,soisthebody.Thereislessstressonthejointsandkneesinviniyogacomparedtosomeothertypesofhathayogabecausetheposturesaredonewithslightlybentknees.Anoverallsenseofwell-beingpredominatesinviniyogaclasses.Viniyogaisbeginningtobeusedintherapeuticenvironments.
F.Y.I.
Thereisnoclearconsensusonexactlyhowmanyyogaasanathereactuallyare.Theoriginalyogiscitedeighty-fourasana.TheYogaAsanaCenterinNewYorkputsoutachartthatshowsmorethanninehundredasana.
EmergingStylesofYoga
Yogawascarriedtothiscountrybyyogamavericksormasterswhofoundedtheirowndistinctstylesofhathayogaandwerebothadeptandpersistentintheirteachings.WithinAmerica,therehavealsobeenAmericanswhohavediscoverednewapproachesandstylesofteachingyoga.
RestorativeYoga
Restorativeyogaisagentlestyleofyogathatusespropstofacilitaterelaxationaswellashelpsupportthebodyintheasana.Isn'tallyogarestorative?Yes,yogaisdesignedtohelptheindividualfeelintegratedorwholeaswellasrelaxed.Andinmosttraditionalhathayogaclasses,thesessionsbeginwithactiveposes,suchastheSunSalutationorforward-bendingposes.Theclassestypicallywinddownwithrestfulorrestorativeposes.Inrestorativeyoga,however,alltheposesorasanaarerestorativein
nature.
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HowRestorativeYogaWorks
JudithLasater,Ph.D.,P.T.,authorofRelax&Renew:RestfulYogaforStressfulTimesandoftencalledthe"motherofrestorativeyoga,"referstorestorativeyogaas"activerelaxation."
Bysupportingthebodywithblankets,bolsters,orpillows,theposesstimulateandrelaxthebodyasitstrivestowardbalance.Someoftheposesinrestorativeyogabenefittheentirebody;othersbenefitindividualareas;allreducetheeffectsofstress.Restorativeyogaworksallthespinalmusclesandstimulatesandsoothesinternalorgans.
Thebesttimetopracticeiswhenyoufeelfatiguedortired.Restorativeyogahelpstorebalancethebodyduringmenstruationormenopauseandduringtimesofemotionalstress.
SMARTSOURCES
PhoenixRisingYogaTherapyP.O.Box819Housatonic,MA01236(800)288-9642
ForadirectoryofPhoenixRisingyogateachersaroundthecountry,gotothewebsite:
http://www.yogasite.com/teachers.html
FindingaRestorativeYogaClass
Thebestwaytolearnrestorativeyogaistotakeaclass.Yourteacherwillshowyouhowtousethepropseffectivelyandhowtoimprovisewithpropsathome.Manyyogateachersarebeginningtoincorporaterestorativeposesintotheirclasses.
PhoenixRising
DevelopedbyMichaelLeein1984,PhoenixRisingYogaisbasedonthekripalumethod,anditisacombinationofclassicalyogaposesmarriedtoelementsofmind-bodypsychology.It'simmenselytherapeutic,incorporatingposesforinnerawareness,mentalacuity,emotionalstability,andphysicalbalance,aswellasspiritualawareness.
PhoenixRisinghassixteenbasicposesandis
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donewithatherapistwhogentlyholdsthestudentuntilemotionaltensionsurfacesandisreleased.Throughassistedyogapostures,guidedbreathing,andnondirectivedialogue,PhoenixRisingaimstoconnectthephysicalandemotionalhalvesoftheself.Aone-on-onediscussionfollowswithaguidedmeditation.
SMARTSOURCES
KaliRayTri-YogaCenter113NewStreetand708WashingtonStreetSantaCruz,CA(831)464-8100Mailingaddress:P.O.Box4287SantaCruz,CA95063
KaliRayTri-YogaCenterRoute7,Sheffield,MA(413)229-3399Mailingaddress:P.O.Box321GreatBarrington,MA01230
Tri-Yoga
Thisflowing,dancelikeapproachtohathayogawasfoundedbyKaliRay,whoisalsothedirectorofthetri-yogacenterinSantaCruz,California.Triyogaincorporatesaseriesofcontinuous,preciseflowingposturesandintegratesasana,pranayama,andmeditation.Themoodismeditative.
Thepracticehassevenlevels,rangingfrombasicbeginningtoadvanced.Triyogaconsistsofaspontaneous,dance-relatedseriesofposesaccompanied
bybackgroundmusic.Eachseriesorlevelofposespreparesyouforthenextlevel.Inalllevels,tri-yogaworkswiththebody'sflexibility,strength,endurance,andthemind'sknowledgeofthetrimethod.Thesequencesinclassarerepeated,deepened,andelaboratedupon.Thecarefulincrementalapproachemphasizesbreath,mudra(handpostures),andenergyflow.Triyogaisconsideredtherapeutic.Classesconcludewithaseatedpranayamaandmeditation.
PowerYoga
PowerYogaä,foundedbyBerylBenderBirchandThomBirch,isbasedonashtangayoga(seepage
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25).Thisphysicalformofyogaincorporatesbothastrongmindandbodyworkout.Practicedinasequenceofpostures,poweryogabuildsstrengthandfocuswhileunwindingtightjointsandmuscles.
THEBOTTOMLINE
Hathayogaisnolongergenericbutencompassesavarietyoftechniques.Thephilosophyofyogaremainsthesamebuttheteachingmethodsdiffer.SriKrishnamacharyawasoneofthegreatestteachersofthecentury,inspiringmanyteacherswhobroughttheirowntechniquestotheWest.
Thereisayogastyleforeverypersonality.Investigatethedifferentstylesofyogabeforechoosingaclass.Viniyogaisagentle,individualapproach,asarekripalu,integral,andsivananada.Ananda'sgentleapproachalsoincorporatestheuseofaffirmations.Kundaliniyogadoesnotfocusonasanabutusesbreathing,chanting,andothertechniquestoaccessthebody'senergy.Ashtanga,Bikram,andIyengarareconsideredmorestrenuous.Remember:yogaispersonal,andthoughstylesvary,thebenefitsarethesame.
TheAsana
Thebackboneofhathayogaaretheposes,orpostures,andthesearecalledasana.Theasanaarefluidmovementsthatstretchthemusclesandtonethebodyandareheldfromseveralsecondstoafewminutes.Ifyouaren'tflexibleorifyou'reusedtomovingslowly,youmayfeelintimidatedoruncomfortablewithhowthebodymoves.Thiswillpass.Thebodyinyogaislikeaninstrument:whenyoufirstpractice,itmayseemoutoftune,butthemoreyoupracticeyoga,themoreintuneyoubecomewithyourbody.
We'llfocusmoreontheasana,andillustratethemostcommonposes,inchapter4.
Pranayama
Asanarequiresgoodbreathingskills;itisthebreaththathelpsyoumaximizeeachasana.Pranayamaisthescienceofbreathing;howyoubreatheisasimportantasthepose.
You'llbeencouragedtothinkabouthowyoubreatheandthentoconcentrateonyourinhalation(inwardbreath)andyourexhalation(outwardbreath).Youmightfindinhalingeasierthanexhalingorviceversa.Thekeytobreathinginyogaistofirstbecomeawareofhowyoubreathe.
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Chapter3—Pranayama:TheScienceofBreathing
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Breathingisacontinuous,exactprocess,yetwepayscarceattentiontoourbreath.Breathislife.Ourlungsarethebridgewaytoouroxygensupply.Itistheautomaticactofbreathingthatcarriesoxygentothebloodandbrainandcontrolstheflowofprana,ourvitalenergy.
''ItisasdifficulttoexplainpranaasitistoexplainGod,"wroteB.K.S.IyengarinLightonPranayama:TheYogicArtofBreathing."Pranaistheenergypermeatingtheuniverseatalllevels.Itisphysical,mental,intellectual,sexual,spiritual,andcosmicenergy.Allvibratingenergiesareprana.Itisthehiddenorpotentialenergyinallbeings,releasedtothefullestextentintimesofdanger.Itistheprimemoverofallactivity.Itisenergywhichcreates,protects,anddestroys.Vigor,power,vitality,life,andspiritareallformsofprana."
Let'sbegintoscratchthesurface.
THEKEYS
•Pranayamaisthechannelingoflife-forceorenergy.•Allyogainvolvespranayama.•Yogabreathingteachesaspecificwaytoinhaleandexhale.•Thereisaneffectivewaytobreathe.•Correctbreathingenergizesthebodyandthemind.•Thereareseveralsimplebreathingexercises.•Pranaflowsthroughnadis,orchannels.•Therearethreeimportantnadisfortheflowofprana.
Pranayama
Pranayamaismadeupoftwowords:prana,whichis"lifeforce"or"energy,"
andyama,whichis"discipline."Pranayamaisthedisciplineofbreathing,avastscienceofbreathcontrol.Theobjectiveofpranayamaistoincreasephysicalandmentalhealth.Inadvancedpranayamapractices,therearevariouswaystoachievethis.
Entirebookshavebeenwrittenonpranayama.Inyoga,pranaisthepowerfullifeforceanditexistsineverything,bothpositiveandnegative.Pranaismuchmorethanbreathinginoxygenandexpellingcarbondioxide;itisthebackboneofagoodyogapractice.
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Westernsciencecannotverifytheexistenceofthissubtleenergyforce.Nevertheless,thisenergyisverymuchapartofEasternmedicine.Forexample,acupuncturebalancestheflowofthebody'senergy,knownaschi,throughasystemofmeridians.
Inyoga,thissubtleenergyisprana.Inadditiontothephysicalbody,yogisbelievethattheindividualhasanastralbodyoranemotionalbody.Pranaisthelifeenergythatisthelinkbetweenthephysicalandtheastralbodies.Justashathayogastrivestobalanceandcomplementthephysicalbodywithaninnerawarenessofenergythroughasana,pranayamaalsoworkstobalanceenergiesinthebody.
SMARTDEFINITION
TheFourBodies
Yogisbelievethatthebodyismadeupofdifferenttiersorlayers.Thereisthephysicalbody,ortheactualbody;theastral,oremotional,body;thementalbody,whichreceivesandsendsinformationanddealswiththoughts;andthecausalbody,whichisthespiritualorimmortalpartofman.
Source:ChakraTherapyforPersonalGrowthandHealing,KeithSherwood.
Prana'sPath
Pranadoesnotrunwillynillythroughthebody.Itflowsthroughthenadi,nervechannels.Accordingtoancientyogictexts,thereareapproximatelyseventy-fivethousandnadiinthebody.Thethreemostimportantnadiforthe
flowofpranaaresushumna,ida,andpingala.
•Sushumnaisthemainchannel,anditcorrespondswiththespinalcord.
•Idaisontheleftofsushumnaandisequatedwiththemoonoracoolerforceofenergy.
•Pingalaisoppositeidaandontheright.Pingalaisequatedwiththesunorwarmerenergy.
Theidaandpingalaarenotparallelnadi,butspiralaroundthesushumna.Bothidaandpingalacorrespondtothesympatheticgangliaofthe
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spinalcord.Atthebaseofthesushumnaisthedormantenergycalledkundalini.Breathingpracticeshelptouncoiltheenergyatthebaseofthespineandregulatetheflowofpranathroughthebody.
CanIFeelMyPranaFlowing?
Probablynot,particularlyifyoupracticeyogaintermittentlyorconcentrateonlyondoingtheasana.Fewpeoplereportactuallyfeelingthepranaflowuptheirspine.Nevertheless,ifyoupracticehathayogaregularly,includingpranayamaandmeditation,youwillbegintofeelacalmenergypervadeyourphysicalandmentalbeing.Perhapsyousuddenlyfeelbalanced.Yourbodyismoresuppleandyourmindcalmer.Asenseofcomfortandconfidenceprevails.Evenwithoutmoresleep,youhavemoreenergy.Littlethingsthattypicallybotheryousuddenlyappearinsignificant.Yourintangibleenergyforce,orprana,ispercolating.
DoYouBreatheCorrectly?
Weseldomthinkaboutbreathingunlesswehaveasthma,oraretryingtohuffandpuffourwayupafewflightsofstairs,orarebreathingourwaythroughlabor.Wetakebreathingforgranted,andbecauseitisinnate,whoneedsbreathinglessons?
Mostofusdonotbreatheproperly.Weareineffectivebreathers,andovertimeourineffectivebreathingleadstofatigue,stress,andotherhealthproblems.
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Manyofusbreathethroughourmouths.Weuseonlytheupperportionofourlungstotakeinsmallamountsofoxygen.Thediaphragmisseldomfullyengagedinbreathing,andwegetonlyaboutathirdoftheoxygenourlungsneed.Bynotfillingourlungstocapacitywithoxygen,werobourselvesofvitality.
SMARTMOVE
"Pranayamaisthelinkbetweenthementalandphysicaldisciplines.Itmakesthemindcalm,lucid,andsteady."—SwamiVishnuDevananda,TheSivanandaCompaniontoYoga
BreathandStress
Haveyoueverexperiencedshortnessofbreathfromanxiety,fear,orstress?Ifso,thenyouhaveexperiencedfirsthandhowthebody,breath,andmindareconnected.Allthesesystemsseemtoshutdownwhenweloseourbreath.Adrenalinepumpsthroughthebody,ourheartbeataccelerates,andourmusclestenseup,depletingmuch-neededoxygen.Ourbreathisclearlylinkedtoourcardiovascular,endocrine,circulatory,anddigestivesystems.Learningtobreathetheyogiwaycanhelpuscopewithstressfulsituations.
Paycloseattentiontoyourbreaththenexttimeyouexperiencestressfulnewsorgetintoanargument.Noticehowshalloworlaboredyourbreathingbecomes.Youmayneedtogulpforairthroughyourmouthorstop,sitdown,andtrytocatchyourbreath.
Boththebodyandmindprosperfromgoodbreathinghabits.Inordertobetterunderstandthecorrectwaytobreathe,let'slookatourpulmonary
apparatus.
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F.Y.I.
Takingtwentyminutesadaytorelaxandpracticebreathingtechniquesmayhelpreducehypertensionandhighbloodpressure.Hypertensionislinkedtoatherosclerosis,orhardeningofthearteries,andstressislinkedtohypertension.Approximately50millionAmericanssufferfromhighbloodpressure,accordingtotheAmericanHeartAssociation.
TheBreathingCycle
Thediaphragmplaysasignificantroleinproperbreathing.Situatedbelowtheribcage,itpartitionstheabdominalandthoraciccavities.Thediaphragmcontractsandreleasesaswebreathe.Itsanatomicalgeographyisextensive.Itextendsdownthefrontofthelumbarspinewhereitconnectswiththeiliopsoasmuscle,alongmusclethatmovesalongthefrontofthespinetothebackofthepelvisintothefemur.Theinnerspinalmusclesareparamounttogoodposturalalignment.Whenwebreathecorrectly,thesemusclespartnerthebreathingcycletolengthenthelumbarspine.Whenwebreatheincorrectly,themusclesdonotgetasignificantamountofoxygen,whichcausesspasmsormuscletension.
TheBasicsofBreath
Asweinhale,thediaphragmmovesdownward.Theairisdrawndownthetracheaintothelungs.Simultaneously,theabdomenandribcageexpand.Whenweexhale,ourdiaphragmmovesupward,compressingthelungs.Thisactioncausestheairtobeexpelledandtheairgoesbackthroughthetracheaandoutthenostrils.Inpranayama,youalwaysbreathethroughthenose,accentuatingtheexhalationratherthaninhalation.Thiscyclecleansesthe
lungsandeliminatestoxinsinthebody.
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F.Y.I.
TheBreathingCycleofLife
Inhalationandexhalationisinvoluntary.
Inhalationbringsoxygentothebody.
Exhalationeliminatesimpuritiesfromthebody.
Retentionofthebreathallowsthemindtorelaxandfocus.
Yoga'sThree-PartBreathing
Yogautilizesathree-partbreathingtechnique.Itintegratestheabdominalregion,lungs,andnostrils.Thefocusisonthefollowingthreeelements:
•Inhalation
•Retentionofthebreath
•Exhalation
Theexhalationistwiceaslongastheinhalationinpranayama.
Inhalation
Afterexhalingandclearingthelungs,inhalethroughthenose.Theinhalationshouldbequietandconsciousasyoufilltheabdomen,lowerchest,andlungswithair.Whenyouinhale,theabdomenexpands.Itisaftertheinhalationthatthebreathisretained.
Retention
Retentionisthenextcomponentinpranayama.Itisnotthesameasholdingyourbreathasyoumightdounderwaterorwhenyouhavethehiccups.Inpranayamaoneretainsthebreathbetweeninhalationandexhalation.Thishelpsto
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lengthenthebreathingcycleandextendtheinhalationslightly.Retentioncreatesgreaterrespiratorycapacityandconcentration.
Exhalation
Exhalationisthekeytoyogabreathing.Breathingexercisesbeginwiththeexhalation.Themorestaleairexhaledoutofthelungs,themoreroomthelungshavetoinhalecleanair.Duringexhalation,theairshouldbefullyexpelledfromtheabdomenandthenthechest.
Abdomen!Dowereallyhaveairinourabdomens?Whenwebreathefully,yes.Haveyoueverwatchedaninfantsbreathe?Noticethattheirlittlebelliesriseandfallastheybreathe.Infantsusetheirabdomens,chestcavities,andnostrilstoinhaleandexhale.Babiesareperfectlyrelaxed,completelyunconsciousoftheirbreathing.Thereisnothingshallowaboutababy'sbreath.
ExpellingImpurities
Thelowerabdominaltractiswherethebody'simpuritiessettle.Throughourexhalationtheseimpuritiesareeliminated.Mostofusexhaleunconsciously,sowhenwedobegintoconsciouslyexhale,itmayseemlikeanefforttoreallyexpelallthestagnantair.Exhalationshouldbeeffortless,notforced.Duringexhalationyouwillfeeltheabdomencontract.Donotpushtheabdominalregiontocontract;rather,exhalegentlyandwithawareness,lettingtheairpushoutoftheabdomen.Thiswillexpeltheremainingairfromthelungs.Theprocessshouldbenaturallypassive,notintentionallyactive.
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BeginningaBasicPranayamaPractice
Pranayamawillbeincorporatedintoalltheasanainhathayoga.Atthebeginningofclassorattheclose,mosthathayogateachersdosomepranayamaexercisesunrelatedtotheasana.
Becausetheprana(energy)mustextendthroughyourentirebody,itisbesttositwithyourspineerect.Yourneckandheadshouldbeinastraightline,butnotrigid.TheclassicbeginningsittingposeforpranayamaandmeditationistheEasyPose,orSukhasana.(Sukhameans"comfortable"or"joy.")
Itstretchesandstraightensthespine,whichisthefundamentalconductorinpranayama,andfocusesthemind.
Sukhasana(EasyPose)
Beforeassumingthisposefindacomfortableplaceonthefloor.Makesureyouarenottoocoldortoohot.Theroomshouldbequiet.
1.Sitonthefloorandfoldyourlegs,rightfootjustunderyourleftlegbetweenthecalfandthefoot,andleftfootunderyourrightlegbetweenthecalfandthefoot.Thisshouldbecomfortable,notstrained.Letyourknees
droponlyasfarascomfortable.
Note:Ifyoucannotsitonthefloororfindcrossingyourlegsevenslightlyuncomfortableorpainful,trysitting
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straightinachair.Ifyouhavebackproblems,tryputtingyourbackagainstawallforsupportwhensitting.
2.Keepyourspineerect.
3.Keepyourchesterect,headforward,andshouldersback.
4.Placeyourhandsgentlyonyourkneecaps.
5.Closeyoureyesandbreathe.
Mudras
Amudra,meaningasealorlock,isacertainpositionoradefinitewaythefingersareheld.Mudraareusedinmanybreathingexercisesandinmeditation.Vishnumudraisthemudrausedforbasicpranayama.
VishnuMudraPosition
Withyourrighthand,extendthethumb,ringfinger,andlittlefinger,then
foldthemiddleandindexfingerstowardyourpalm.Yourlefthandremainsinactiveatyoursideoronyourleftknee.
Vishnumudramayseemkindofstrange,andmaybeyoufeelalittleuncomfortableblockingoffyournostrilswithyourfingersinthenameofbreathing.Youdon'thavetodothisinarestau-
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rantorphonebooth;saveitforyogaclassortheprivacyofyourownhome.ThebestwaytoacquaintyourselfwiththisbasicmudraistopracticewiththeSingleNostrilBreathingExercise(seepage49).
QualitiesofPranayama
Therearethreeelementsorqualitiesofpranayama.Theyarethefollowing:
•Desha,whichreferstowhereyouarefocusedmentally
•Kala,theequalratioinpranayamabetweentheinhalation,exhalation,andretention
•Samkhya,whichreferstothepatternofbreathingorlengthoftimespentpracticingpranayama
BreathingExercises
Thegreatadvantagetopracticingpranayamaisthatitrevitalizesthebodyaswellasthemind.Itleadstoasenseofwell-beingandclarity.Theeffectsofpranayamacanbephysicalaswellaspsychological,anditisalwaysadvisabletohaveayogateacherinstructyouwiththebreathingpracticesbeforeadoptingthemonyourown.Advancedpranayamapracticesarepowerfultoolsforraisingenergyandshouldalwaysbeguidedbyaknowledgeableteacher.
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SMARTSOURCES
Wanttoknowmoreaboutbreathing,andnotjustforyoga?CheckoutDonnaFarhi'sTheBreathingBook,acomprehensiveworkontheright—andwrong—waytobreathe.
1—WarminguptheBreath
Here'sasimpleexercisetohelpyouunderstandandfeelhowyoubreathe.
1.Lieontheflooronyourback.
2.Relaxthebodyandbreathenormallyforaminuteortwo.
3.Consciouslybegintogetintouchwithhowyoubreathe.Areyoubreathingthroughyournoseormouth?Isyourbreathingeasyordifficult?
4.Nowplaceyourhandonyourabdomenandbreathe.
Doyoufeeltheabdomenmoveupanddownwitheachinhalationandexhalation?Canyoufeeltheairtravelupintoyourchest?
Practicethisuntilyougetintouchwithyourbreathingrhythms.Ifyouwouldlike,trythisexerciseforaweekandkeeptrackofthedifferencebetweenyourbreathingawarenessthefirstdaythroughthelastday.
2—
Full-BreathExercise
Here'sabreathingexercisethatwillhelpyouphysicallyfeelthefullnessofyourbreath.
1.SitintheEasyPoseandplaceonehandonyourabdomenandtheotherhandslightlyaboveitonyourribcage.
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2.Asyoubreathein,feeltheabdomenexpandwithonehandandtheairmoveupthroughyourlungswiththeotherhand.
3.Exhaleandfeelyourchestmoveinslightlyandnoticeyourabdomencontract.
3—Single-NostrilBreathingExercise
1.SittingintheEasyPose,maketheVishnumudrawithyourrighthand.
2.Bringittoyourrightnostrilandcloseofftherightnostrilwithyourthumb.
3.Inhalethroughtheleftnostril.
4.Holdforthecountoffourandexhale.
5.Repeatfivetoeighttimes.
6.Thenusingtherighthand,whichisstillformingtheVishnumudra,close
offtheleftnostrilwiththeringandlittlefingers.
7.Inhalethroughtherightnostrilandcounttofourandexhale.
8.Repeatfivetoeighttimes.
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4—NadiSodhana(Alternate-NostrilBreathingExercise)
Thisisoneoftheveryfirstbreathingexercisestaughtinayogaclass.Nadi,aswediscussedinchapter3,arelikenervechannelsforthepassageofprana,andsodhanameans''tocleanse."ThisisanaturalextensionoftheSingle-NostrilBreathingExerciseandagoodwaytobeginorendtheday.Itpurifiesthenadis,andcalmsandhelpsfocusthemind.
1.SitcomfortablyintheEasyPose.
2.MaketheVishnumudrapositionwithyourrighthand.
3.Inhalethroughtheleftnostriltothecountoffour.
4.Closethenostrilsandholdthebreathtoacountbetweentwelveandsixteen.Youmayneedtoworkuptothiscount.
5.Pinchingofftheleftnostril,exhalethroughyourrightnostriltothecountofeight.
6.Inhalethroughyourrightnostriltothecountoffour.
7.Closethenostrilsandholdthebreathtothecountofsixteen.
8.Stillpinchingofftherightnostril,exhalethroughtheleftnostriltothecountofeight.
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9.Repeatfourtoeighttimes.
10.Breathenormally.
STREETSMARTS
BillDeMellowasamanagerforaninternationalcorporationwhenhetookhisfirstyogaclassinSanDiegointhe1970s."Theasanaweredifficultforme.I'mbigandhulkywithnilflexibilityinmybody.Itwasthepranayamathatreallyfeltgood.IattendedclassesattheSelfRealizationFellowship,whichfocusedagreatdealonbreathingandmeditation.Pranayamahashelpedmecopewithnumerouschangesthroughoutmylife—relocation,childrenleavinghome,deathsinthefamily,andmidlifejobloss.Ihappilyleftthecorporateworldyearsagofornonprofit;lessmoney,morepeaceofmind.Thesimplelessonsofpranayamahavehelpedmereininthestressandofferedmeagreaterappreciationfornatureandforwhat'sinfrontofme."
5—Kapalabhati(TheSkullShiningBreath)
Kapalabhatiisaslightlymoreadvancedbreathingexercise,butitisanaturalprogressionfromtheAlternate-NostrilBreathingExercise.Itisagoodpurifyingpracticeandisinvigorating.
Kapalabhatiisaseriesofrapidexhalationsandinhalationsfollowedbyaretentionofthebreath.Theairpumpsinandoutofyourlungs,andittakesalittlepracticetoobtainthecorrectrhythm.
Kapalabhatiridsthelungsofstaleairandopensthewayforfreshoxygen.
Withpracticeyoucanworkuptothirty,forty,orfiftypumpsperseries.
1.Beginwithanexhalation.Toexhale,contracttheabdominalmuscles,sharplyforcingtheairoutofthelungs.Exhalationsarebriefandactive.Youwillbeabletoheartheexhalationinthisexercise.
2.Toinhale,relaxtheabdominalmusclesyourthelungswillfillwithair.Inhalationislongerthanexhalationandsignificantlysilentcomparedtoexhalation.
3.Allowthemovementstocausethediaphragmtomoveupanddown.
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4.PracticethreeroundsofKapalabhatiwithtwentypumpsineachround.Airwillbepushedthroughyournostrilsontheexhalationandyouwillhearit.Itsoundsasifyouaretryingtosniffsomethingoutofyournostrils,suchasabeeorbug.Althoughtheinhalationisquieter,thecombinationofthetwoisrapid.Aftereachround,takeafewdeepbreathsbeforestartingthenextround.
WHATMATTERS,WHATDOESN'T
WhatMatters
•Practicingbreathinginaquietplacewithoutbackgroundnoise.•Understandingthatpranayamatakessomepractice.•Notretainingyourbreathifyoufeelshortofbreathoruncomfortable.Breathenaturally.•Thatyouconsultyourdoctorbeforeembarkingonbreathingexercisesifyouaresickorhaverespiratoryproblems.
WhatDoesn't
•Thatyouretainthebreathforalongtime.•Thatittakessometimetolearntobreatheefficiently.•Thatyou'vespentyourlifebreathinginefficiently.•Thatyoucan'texplainpranayamatoyourspouseorfriends.
6—Bhastrika(BellowsBreath)
ThelastpranayamaexerciseisBhastrika,ortheBellowsBreath.Justasabellowsheatsupthefire,Bhastrikaheatsupthebody.Ithelpsthepranaflow
freelythroughthespine.Youmightwanttokeepatissuecloseby;thisisagoodsinuscleanserandanaturaldecongestant.
1.SitintheEasyPose.
2.Exhaledeeplyandsharply.Thisactionpullstheabdominalmusclesinward.
3.Breatherapidlythroughthenosewithsharp,deliberatedeepmovements.Theinhalationisreflexive,youwon'tneedtothinkaboutit.Youwillfeeltheactionofthismovementinthebaseofyourthroat.Don'tholdyourbreathbetweenbreaths.
4.Beginwithfiveroundsandworkuptoten.Betweenrounds,holdyourbreathforafewseconds.
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Chapter4—TheAsana
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Thereisawealthofbenefitsthatyouwillexperiencewhenyoupracticetheasana.Whileeveryschoolofyogahasitsownapproachtotheasana,theresultsarethesame.Theasananourishthebody,mind,andspirit,intimatelyconnectingthetriadtowellness.
THEKEYS
•Thereisawellspringofimmediatebenefitsforthebodyandmindfrompracticingasana.•Asanacounterbalanceoneanotherandshouldbedoneinasequence.•Alltheasanaillustratedhavebeginning,intermediate,andadvancedpossibilities.•Theveryfirstasana,tadasana,alignsthebodyandsetsthetoneforallotherasana.•Someasanaareespeciallyhelpfulforwomen.•TheSunSalutationcanbeanentireyogasession,ifpracticedproperly.
TheBenefitsofAsana
Withasana,stretchingandalignmentofthebodyareagiven.Butboththebodyandthemindobtainaconstellationofbenefits,suchasenergyandserenity;balanceandcontrol;andfocusandstrength,tomentionjustafew.Yourentirebody—fromyouradrenalandendocrineglandstoyourhearttoyourmuscles,ligaments,andjoints—willbenefitfrompracticingasana.
Someofthephysicalbenefitsofdoingasanaarethefollowing:
•Createspinalsuppleness
•Tonemuscles
•Toneglands
•Toneinternalorgans
•Tonejoints
•Strengthenthemusculoskeletalsystem
•Enhanceflexibility
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•Enhancebalance
•Helpwithagilityandcoordination
F.Y.I.
Theveryfirstprincipleofyogaistogetintouchwithyourbody.Howdoesitfeel?Isittenseorrelaxed?Doyouhavemusclecramps,stiffjoints,ormalaise?Doyouhaveageneralsenseofdiscomfortordoyoufeelprettygoodthesedays?Doesyourbackhurtordoyousufferfromheadaches?Takesometimewithyourpersonalbodyscanandmakementalnotesofwhatisgoingoninyourbody.
ThePracticeofAsana
Asanastrivestostrikeabalance,tocreatestrengthandflexibility,orsthiraandsukha.Sukhameans"comfortable"andsthirameans"steady,"andinasanaoneshouldstriveforboth.Someofusstartoutwithalittlemoresthirathansukha,orviceversa.Ofcourse,everyonewillhavedifferentlimitationsinabeginninghathayogaclass.Notwobodiesarealike.
Startslowlywithyourasanaroutine.Keepinmindthatinordertoobtainthemaximumbenefits,youwillneedtopractice.It'sbesttopracticetheasanadaily,anditisvitalthatyoupracticetheasanacorrectly.
Hathayogarequiressomespace.Thebestplacetopracticeasanaisinaquietareaoremptyroom,onafoldedmatorcarpetedfloor.Thereshouldbenomusicorchatterorcompetition.Theatmosphereoughttoberelaxed.It'sbesttowearloose-fittingclothing,nothingrestricting,andpracticeinbarefeet.
Asanashouldbeperformedonanemptystomach.
TheSequenceofAsana
Whenyoupracticehathayoga,itisimportanttodotheasanainsequence.Thewordhathaismadeupoftwowords:ha,whichis"sun,"andtha,whichis"moon."Oneisthemasculineenergy,theother
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isthefeminineenergy,bothofwhichexistineveryoneofus.Practicingasanaunitestheseelements.
Eachasanawilleitheraugmentorcounterbalancethepriorasana.Eachseriesofasanawouldbecounterbalanced,suchastheforwardbendingseriesbeingfollowedbyaseriesofbackwardbendingposes.Ifyoudoanasanathatstretchesorworksonesideofyourbody,youwillalwaysrepeattheasanaontheothersideofthebody.Everyposeoffersuniquebenefitsforthevarioussystemsinyourbody.
F.Y.I.
Thethreeimportantdimensionstoyogaandperformingasana:
•Preciseflowingmovements•Awarenessofthebreath•FocusingthemindThebody,thebreath,andthemindareinterdependentinyoga.
AnatomyofanAsana
Therearethreestagestoeachposeorasana.
1.Gettingintothepose
2.Holdingthepose
3.Comingoutofthepose
Inasana,yougentlystretchintotheposeandholditforseveralseconds.Youneverstopbreathing;it'simportanttobreatheeasilyandwithawareness.Whenthebreathisusedproperly,ithelpsthestretchintotheposeandallowsyoutoholdaposelonger.Releasetheposeandgentlycomeoutofitandrestbeforestartinganotherasana.Alwayscomeoutofaposeifyoufeelanydiscomfort.
Dependingonyouryogateacher,style,andlevel,posesareheldfordifferenttimeintervals.Somemaybeheldforthirtyseconds,sixtyseconds,orthreetofiveminutes.Thisbookdoesnotofferasuggestedlengthoftimetoholdtheasana.
Acaveat:Nomatterwhatyourlevel,neverforceorholdanasanatothepointofdiscomfort.
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TheAsanaIllustrated
Severaloftheasanaorposesinthisbookarebeginningposes;othersareintermediateoradvanced.Mostoftheposescanbemodifiedforalllevels.Theasanainthischapteraregroupedbytheircharacteristicsand/orbasicmovements,notbythesequenceinwhichtheywouldnecessarilybetaughtinaclass.Theillustratedasanagroupingsarethefollowing:
•StandingPoses
•SittingPoses
•ForwardBendingPoses
•RecliningorSupinePoses
•BackwardBendingPoses
•InvertedPoses
•TwistingPoses
•BalancingPoses
•RelaxationPose
•PosesforWomen(ButNotExclusively)
ThechapterconcludeswithSuryaNamaskara,theSunSalutation,aseriesoftwelvecontiguous,flowingposesthatarethefoundationformanyotheryoga
poses.
Nomatterwhichposeorgroupofposesyouchoosetopractice,startwiththemostelementary.
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Thefirstlessonofyogaishowtostand.Let'sbeginwiththestandingposes.
StandingPoses
Thestandingposesteachthebasicsofalignment,concentration,andcoordination.Theyhelpestablishafoundationformanyoftheotherposes.Standingposesshouldbepartofadailypractice.Onetypicallyjumpsintotheseposes,butyouneednotjumpintoaposetoobtainthebenefits.Ifyouhavebackorkneeinjuriesorarepregnant,donotjumpintothepose.Anumberofthestandingposesareinvigorating.Standingposescanbestrenuous,andsomearemoresothanothers.Alwayscomeoutofaposeifyoufeelfatiguedorunsteady.
1—Tadasana(TheMountainPose)
Manyoftheposesinyogaarenamedafteranimals,birds,orelements,suchasthemostbasicpose,Tadasana.Tadameans"mountain,"andasana,"posture."Justasamountainsymbolizessteadinessandstability,Tadasanaisthesteady,stableposethatsetsthetoneforalltheotherposes.
MostyogaclassesbeginwithTadasana.Theposerootsthebodytotheground,permittingittogrowortostandtall.Thinkofitasakindofnaturalpositionbetweenyourfeet,whicharefirmlyplantedontheearthorground,andyourhead,whichreachestowardthesky,connectingeverythinginbetween.Goodpostureisparamountinyoga,andTadasanaisyourfirstlessonorposeonposture.
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2—Uttanasana(StandingForward-BendingPose)
Translation:
Utreferstoa''particleofdoubtordeliberation";tan,"tostretchortoextend."
Benefits:
Tonesabdominalorgans;soothesthemind.
Instructions:
1.StandinTadasana.
2.Stretcharmsoverhead,palmsfacingforward.
3.Asyouexhale,gentlybendforward.
4.Placeyourfingersorhandsontheflooroneachsideofyourfeetandmoveyourheadtowardyourknees.Breatheintotheposition.
5.Exhaleasyoureversetheposetocomeoutofit.
Note:Youmaybeabletostretchyourfingersonlyasfarasyourkneesorabdomen.Beginnersshouldnotpushthestretchfurtherthaniscomfortable.Stretchonlyasfarasyoucan.Withpractice,flexibilitywillincrease.
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3—Trikonasana(TrianglePose)
Translation:
Trimeans"three";kona,"angle."
Benefits:
Tonesandstretchesleg,hip,andbackmuscles.
Instructions:
1.Spreadthelegsabout3or4feetapart.
2.Inhaleandstretchthearmsouttothesides.
3.Exhaling,extendtherightarmupward,stretchingovertotheleftsideofthebody,andplacetheleftpalmagainstyourleg.
4.Yourheadshouldbelookingupwardtowardthestretchedrightarm.Becarefulnottobendforward;aimforatriangleposition.Stretchonlyasfaras
youcan.Breatheintothepose.
5.Inhaleandcomebacktocenter.
6.Repeatontheoppositeside.
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4—Virabhadrasana(TheWarriorPose)
Translation:
Virabhadrameans"warrior."
Benefits:
Relievesstiffnessinthebackandshoulders;strengthenslegs.
Instructions:
1.FromTadasana,jumpandspreadthelegsabout3or4feetapart.
2.Stretchthearmstothesideinaline,rightpalmfacingdownward,leftpalmfacingup.
3.Turntherightfoot90degreesandtheleftfootslightlytotheright.
4.Exhaleandbendtherightknee.Therightthighshouldbeparalleltothefloor.
5.Keeptheleftlegstretchedandthekneeinline.
6.Stretchbotharms,thenturnthefacetotherightandlinetheeyeswiththerightpalm.
7.Stretchthoroughlyandbreathe.
8.Repeatfortheoppositeside.
Note:Thisposeisstrenuous.Avoiditifyouhaveaheartconditionorarenotverystrong.
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SittingPoses
Thesittingposesaregoodposestoalignthespine,steadythebody,andfocusconcentration.Theyareconsideredcalmingposes.
5—Sukhasana(EasyPose)
Translation:
Sukhameans"comfortable"or"joy."
Benefits:
Sukhasanaisthebasicposeforsittingandrelaxationandistheclassicposeforbeginningmeditation.Itstretchesthespineandfocusesthemind.
Instructions:
1.Sitonthefloorandfoldthelegs,rightfootjustunderyourleftlegbetweenthecalfandthefoot,andleftfootunderyourrightlegbetweenthecalfand
thefoot.Thisshouldbecomfortable,notstrained.Letyourkneesdroponlyasfarascomfortable.
Note:Ifyoucannotsitonthefloororfindcrossingyourlegsevenslightlyuncomfortableorpainful,trysittingstraightinachair.Ifyouhavebackproblems,tryputtingyourbackagainstawallforsupportwhensitting.
2.Keepyourspineerect.
3.Keepyourchesterect,headforward,andshouldersback.
4.Placeyourhandsgentlyonyourkneecaps.
5.Closeyoureyesandbreathe.
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6—Padmasana(LotusPose)
Translation:
Padmameans"lotus."
Benefits:
Straightensspine;calmsmind;increasesconcentration.
Instructions:
1.Siterect.SpreadyourlegsinfrontofyouintoaVshape.
2.Bendtherightlegasyoubringthefootintowardthebodyandplaceitonthetopoftheoppositethigh.
3.Bringintheleftfootthesamewayandplaceitonthetopoftheoppositethigh.
4.FortheHalfLotus,calledArdhaPadmasana,foldtheleftfootontheoppositethigh,andfoldtherightfootonthefloorundertheoppositeleg.
Note:Thelotusposerequiresflexibilityandshouldneverbeforced.Manypeoplewhohavepracticedyogaforyearsneveracquiretheflexibilityforafulllotus.Payattentiontoyourkneesinthelotus.
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7—BhaddhaKonasana(BoundEaglePose;ButterflyPose)
Translation:
Bhaddais"torestrain"andkonameans"angle."
Benefits:
Aidspelvis,abdomen,andback.
Instructions:
1.SitwiththespineerectandyourlegsspreadinaVshape.
2.Bringtheheelsofyourfeettogetherinfrontofyou.Allowthekneestofallcomfortablytowardthefloor.
3.Claspyourhandsaroundyourfeet,keepingthespineerectasyouruppertorsoeasesforward.Thisposenaturallystretchesthespineandinnerthighs.
Note:Dothisposewithcareifyouhavebadknees.Neverforcethekneesdownward.
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8—Vajrasana(KneelingPose)
Translation:
Vajrameans"thunderbolt."
Benefits:
Alignsspinalcolumn;calmsandfocusesthemind.
Instructions:
1.Sitbackonyourheelswithyourkneesbentunderyou.
2.Keepyourspineerect,andplaceyourhandsonyourknees.Breathe.
Note:Avoidifyouhavekneeproblemsorkneeinjuries.
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9—SeatedChairStretch
Benefits:
Goodforanupperbodystretch;relievesmuscletension.
Instructions:
1.Sitontheedgeofachairinyourhomeoroffice.Donotuseaswivelingchair.
2.Putyourlefthandbehindyourback,thepalmturnedawayfromyourback.Stretchtherightarmupward.
3.Taketheupwardextendedhandandreachbehindyourbacktograspthelefthand.Holdandbreatheintothestretch.
4.Repeatfortheoppositeside.
Note:Onesideofyourbodywillprobablybemoreflexiblethantheotherside.Thestretchisdifficultandyoumaynotbeabletoreachtheotherhand.Stretchonlyasfarasyoucan.Useahandkerchieforatowelintheupwardstretchedarmandallowthehandbehindyourbacktograspit.Thiswillaidthestretch.
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ForwardBendingPoses
Seatedforwardbendsareintrospectiveandcalmthemind.Someoftheposesaremorevigorousthanothers.Afewoftheposesareconsideredgoodrestorativeposes.Alltonetheabdominals.
10—Paschinottanasana(SeatedForwardBend)
Translation:
Paschimameans"backsideofthebody."
Benefits:
Tonesabdominalorgans;stretchesentirespine.
Instructions:
1.Sitonthefloorwithyourlegstogetherandstretchedinfrontofyou.
2.Withyourspineerectandheadlookingforward,inhaleasyoustretchyourarmsoverheadwithyourhandstouching,palmsfacinglegs.
3.Asyouexhale,bendforward,handsstretchingtowardthefeetandheadstretchingtowardtheknees.
4.Youmaynotbeabletostretchthisfar;goonlyasfarasyoucan.Breatheintotheposition.Inhaleandslowlycomeupbacktothebeginningposition.
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11—Janu-Shirshasana(Head-to-KneePose)
Translation:
Januis"knee";shirshais"head."
Benefits:
Tonesliverandspleen;aidsdigestion;stretchesspine.
Instructions:
1.Sitonthefloorwithlegsstretchedinfront.Bendyourleftlegandbringyourleftfoottotheinnerthighofyourrightleg.
2.Keepyourrightlegstretchedinfront.
3.Inhaleandbringyourhandsoverhead,touching,palmsfacingforward.
4.Exhaling,bendtowardtheout-stretchedleg.
5.Claspyourfeetwithbothhandsandbringyourheaddownasfarasyoucantowardyourrightknee.Breatheintotheposition.Release,inhale,andcomeup,thenalternatelegsandsides.
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12—UpavistaKonasana(OpenAnglePose)
Translation:
Upavistameans''seated";konais"angle."
Benefits:
Thisposestretchesthehamstringsandback.
Instructions:
1.SitonthefloorwithyourlegsstretchedoutinaVshape.
2.Keepyourbackanduppertorsoerect.Asyouexhale,gentlybendforward,stretchingtherighthandtowardtherightfootandthelefthandtowardtheleftfoot;stretchtograspthetoes.
3.Breatheintotheposeandrelease.
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RecliningorSupinePoses
Therecliningposesareconsideredrelaxingandlessstrenuous.Theyarehelpfulposesforrelievingtensionandfatigueandarebeneficialduringmen-struation.
13—Savasana(CorpsePose;RelaxationPose)
Translation:
Savameans"corpse."
Benefits:
Relaxesandreplenishesthebody,mind,andspirit.Thisisagoodposetodobetweenasanaandagainatthecompletionofyourpractice.Savasanaistheposeforyoganidra,whichmeans"sleep."Yoganidraisthefinalrelaxationattheendofmanyyogaclasses.
Instructions:
1.Lieflatonyourbackonablanketormat.Keepyourhandsbyyoursides,palmsup.Legsareparallel,feetslightlyapart.
2.Closeyoureyes.Begintobreatheslowlyanddeliberately.Concentrateontheexhalation.
3.Relaxeverythingfromyourfacetoyourtoes.
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14—Supta-Padangusthasana(RecliningSingle-LegRaise)
Translation:
Suptameans"sleeping";padagnusthameans"thebigtoe."
Benefits:
Strengthensabdominalmusclesandstretcheshamstrings.
Instructions:
1.Lieonyourback,makingsureyourbackisflatonthefloor.
2.Keepyourarmsatyourside.Inhaling,raiseyourrightlegashighaspossiblewithoutbendingyourknees.
3.Keepyourleftlegstraightonthefloor.Placeyourhandsaroundyourrightankle.Beginnersmaynotbeabletoreachtheankle;moreadvancedyogapractitionersorlimberindividualsmaybeabletoreachfartheruptothefoot.Goonlyasfarasyoucanwithoutdiscomfort.
4.Breatheintothepose.Exhaleasyouloweryourrightleg.Repeatforthealternateleg.
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15—Apanasana(Wind-RelievingPose)
Translation:
Apanameans"lowerabdomen."
Benefits:
Massagesabdominalorgansandreleasesgasfromtheintestines.
Instructions:
1.Lieonyourbackonthefloorandbringyourkneestowardyourchest.
2.Wrapyourarmsaroundyourlegs,andpressyourlegstowardyourchest.
3.Bringyourheadtowardyourknees.Holdthepose.
4.Exhaleandreleaseyourlegs.Youcanalsogentlyrockbackandforthinthispositiontomassagethespinalarea.
BackwardBendingPoses
Backward-bendingposesenergizeandopenthebody,particularlythechestcavity.Theystrengthentheupperbody,increasespinalflexibility,andstimulatethenervoussystem.Backward-bendingposesshouldnotbedoneifyouhavekneeinjuries,highbloodpressure,heartdisease,orifyouarepregnant.YoushouldrestintheCorpsePoseaftertheseposestoreplenishyourenergybeforemovingon.
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16—Dhanurasana(BowPose)
Translation:
Dhanumeans"bow."
Benefits:
Improvesspinalelasticity;tonestheabdominalorgans;increasesvitality.
Instructions:
1.Lieonyourstomach,facedown,foreheadonthefloor.
2.Bendtheknees.Keepingyourheadforward,reachbackwithyourrightarmandholdyourrightankle;withyourleftarmreachbackandholdyourleftankle.
3.Theweightwillbebalancedonyourabdomen.
4.Exhaleandgentlypullyourlegsupbyraisingyourkneesoffthefloorasyouliftyourchestslightly.
5.Liftyourheadandlookstraightahead.Youmayrockbackandforthinthisposition.Breathe.
Note:Thisposehasmanystages.Inthebeginningyoumaybeabletoholdyourcalves,notyourankles,oryoumaynotbeabletoraiseyourlegsorchestoffthefloor.
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17—Bhujangasana(Cobra)
Translation:
Bhujangameans"serpent"or"snake."
Benefits:
Providesgoodbackwardspinalstretch;tonesabdominalorgans.
Instructions:
Note:Thisposeshouldbestretchedvertebrabyvertebra.
1.Lieonyourstomach,legstogether.
2.Armsshouldbeatyoursidenearyourshoulderwithyourpalmsdown.
3.Restyourforeheadonthefloor.Inhale,thenslowlybringyourheadupinsequenceofforehead,nose,andchin.
4.Nowliftyourhandsanduseyourupperbackmusclestoslowlyarchbackward.Donotpushuponyourhands;youshouldbeabletodothiswithoutyourhands.
5.Inhaleandraiseupalittlemore.Legsshouldbestraightandontheground.Holdforthecountofthree,thenexhaleandslowlyrolldown.
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18—SetuBandhasana(BridgePose)
Translation:
Setuis"bridge."
Benefits:
Stretchesabdominalandlumbarspinemuscles.
Instructions:
1.Liedownflatonyourbackwithyourkneesbent,feettogether.Armsshouldbeatyoursides.
2.Placeyourhandsonyourlowerbackandliftyourhipsupashighaspossible.Yourhead,neck,andshouldersshouldremainonthefloor.Arch.
3.Fromthispose,ifyouareflexibleyoumayarchupintotheWheelPose(seebottomphoto).
Note:TheBridgePoseisusedwhencomingoutoftheShoulderStand(seepage83);however,tocomefromtheShoulderStandintotheBridgeyoumusthaveaflexibleback.
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19—Matsyasana(FishPose)
Translation:
Matsyameans"fish."
Benefits:
ThisisthecounterposefortheShoulderStandandalwaysfollowsit.Itopensthechest,tonesthenervesintheneckandback,aidsindeepbreathing,andexpandslungcapacity.
Instructions:
1.Liedownonyourback.Yourlegsshouldbestraightwithyourfeettogether.Placeyourhandsatyoursides,palmsdownandunderyourbuttocks.
2.Pressdownonyourelbows,inhale,andarchyourback.
3.Thecrownofyourheadshouldbeonthefloor.Exhale.
4.Breathedeeplyintothisposeandkeepyourlegsandlowerbodyrelaxed.
5.Tocomeoutofthepose,liftyourheadandplaceitgentlybackdown,releaseyourarms,andrelax.
Note:StayinthisposehalftheamountoftimethatyoustayedintheShoulderStand.
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20—Salabhasana(LocustPose)
Translation:
Salabhameans"locust."
Benefits:
Strengthenstheabdomen,lowerback,andlegs;aidsdigestion.
Instructions:
1.Lieonyourstomachwithyourchinonthefloor.
2.Stretchyourarmsunderyourbodysothatyouarelyingonthem.
3.Takeafewdeepbreathsinthisposition.Inhaleandraiseyourrightleg.Breatheintothepose.
4.Exhaleandloweryourrightleg.
5.Repeatwiththeoppositeleg,thenrepeatbyliftingbothlegs.
Note:Thisposeisstrenuousandyoushoulddoitwithcautionifyouhavelowerbackpain.Liftonlyonelegatatimeinthebeginning.
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InvertedPoses
Invertedposesreversegravityandsupplyfreshbloodtotheheadandheart.Theyareconsideredrevitalizingandtoneinternalorgans,stimulatethebrain,andimprovecirculation.Butnotethiscaveat:invertedposesshouldnotbedoneifyouarepregnantormenstruatingorifyouhavehighbloodpressure,headaches,coronaryproblems,orneckorspinalinjuries.Thesearefairlyadvancedposes,andyoushouldrelaxbetweeneachpose.
21—AdhoMukhaShvanasana(Downward-FacingDogPose)
Translation:
Adhomukhameans"tofacedownward."
Benefits:
Stretchesandreleasestensionintheupperspineandneck;strengthensandstretcheslegsandarms.
Instructions:
1.Beginonyourhandsandknees.
2.Liftyourtailboneupandbringyourkneesoffofthefloor.
3.Stretchyourshouldersandheaddownward.
4.Withbentknees,worktobringyourheelstothefloorandstraightenyourlegs.
5.Keepyourhipslifted,andstretch.Yourweightshouldbeevenlydistributedonyourhandsandheels,justlikeadogwhostretchesafteragoodnap.
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6.Thefocusinthisasanaisonstretchingyourback,notongettingyourheelstothefloor.Breathe.
7.Tocomeoutofthepose,godownonallfours.
Note:BecarefulnottostresstheAchillestendonwhenpressingtheheelstothefloorifyouarenotflexibleorhavenotsufficientlywarmedup.
22—Halasana(PlowPose)
Translation:
Halameans''plow."
Benefits:
Aidsspineandhipflexibility;nourishesthespinalnerves;strengthenstheback.
Instructions:
1.Liedownontheflooronablanketoramat.
2.Placeyourarmsstraightatyoursideswithyourpalmsdownandlegstogether.
3.Inhale,thenraiseyourlegsup.
4.Exhale,theninhaleandbringyourhipsoffthefloor.Putyourhandsonyourlowerbackforsupport,keepingyourelbowsclosetoyourbody.
5.Withoutbendingyourknees,exhaleandbringyourlegsdownbehindyourhead,tryingtotouchyourfeettothefloor.Breathe.
6.Youmaynotbeabletotouchthefloor.Bringyourlegsonlyasfarbackascomfortable.Torelease,rolloutoftheposeontoyourback.
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23—Sarvangasana(ShoulderStand)
Translation:
Sarvangameans"allpartsofthebody."
Benefits:
Rejuvenatesentirebody;stretchesneckandupperspine;stimulatesthethyroidandparathyroidglands.TheShoulderStandisconsideredthequeenoftheposes.
Instructions:
1.Lieonthefloorwithyourlegstogether.
2.Placeyourhands,palmsdown,nexttoyourside.Inhale,pushdownonyourhands,andraiseyourlegsstraightaboveyou.
3.Liftyourhipsoffthefloorandbringthelegsupandovertheheadatanangle.
4.Exhale,bendyourarms,placeyourpalmsonyourspine,and,supportingyourbody,gentlypushyourbackup.Keepyourarmsasclosetoyourbodyaspossible.Breatheslowlyanddeeply.
5.Worktostraightenthetorso.
6.Rolloutoftheposeslowly,loweringyourlegstoanangleoveryourhead.Placeyourhands,palmsdown,behindyou.
7.Exhaling,continuetorolloutuntilyourentirebodyisrestingonthefloor.Relax.
Note:Thisposeisnotadvisedforindividualswhohaveaneckinjuryorhighbloodpressureorwhoaremenstruatingorpregnant.
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24—Shirshasana(HeadStand)
Translation:
Shirshameans"head."
Benefits:
Shirshasanaisconsideredthekingofallasana.Itsbenefitsarenumerous,fromreversinggravitytoaidingcirculation.Thisposealsoimprovesmemory,concentration,andsensoryacuity.
Instructions:
1.Thefocusinthisasanaisbalancingontheforearmsandelbows,notthehead.
2.Kneeldownwithyourelbowstouchingthefloor.Restyourweightonyourelbows.
3.Foldyourhandstogether,palmsfacingyou.Keepyourfingersinterlockedandplacetheminfrontofyouwithyourelbowsonthefloor.Thisisyourbase.
4.Placethebackofyourheadinsideyourclaspedhandswiththecrownofyourheadonthefloor.
5.Straightenyourkneesandraiseyourhips.Donotbendyourknees,butwalkyourfeetasclosetoyourheadaspossible.
6.Bringyourhipsbacksothatyourneckisnotbent.
7.Concentrating,bendyourkneesandliftyourfeetfromthefloor.Pause,thenslowly,keepingyourkneesbent,liftthemtowardthesky.
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8.Slowlystraightenyourlegs.Thebody'sweightshouldbeontheforearms,notthehead.
9.Torelease,reversetheposition.Bringyourkneesdowntoyourchest,thentothefloor.KneeldownasyoudidinthebeginningoftheposeandgointotheChild'sPose(seepage92,Mudhasana—thecounterposefortheheadstand.
Note:Evenifyoujustdothepreparationpose,withoutactuallycompletingtheheadstand,therearenumerousbenefits.
TwistingPoses
Twistingposesenergizethebodyandincreaserangeofmotionandspinalflexibility.Theyaregoodposesforrelievingneckandshoulderstiffness.
25—ArdhaMatsyendransana(HalfSpinalTwist)
Translation:
ThenamecomesfromtheyogicsageMatsyendra.
Benefits:
Rotatesthespine;tonesspinalnerves;improvesthenervoussystem;aidsdigestion.
Instructions:
1.Sitonthefloorwithyourlegsstretchedoutinfront.
2.Bendyourrightkneeupandmoveyourrightlegovertotheoutsideof
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26—Bharadvajasana(ChairSpinalTwist)
Translation:
Bharadvajaisthenameofasage.
Benefits:
Alleviatestensioninthespine;stretchesthespinalmuscles.
Instructions:
1.Sitontheedgeofyourchair.Yourspineshouldbeerect.
2.Reacharoundwithyourleftarmandplaceitonthebackofthechairorbehindyou.
3.Withyourrightarmreachacrossthefrontofyourbodyandtwist,turningtheuppertorsototheleft.Breatheandrelease.
4.Repeatfortheoppositeside.
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BalancingPoses
Balancingposesdevelopagility,concentration,andstrength.Youshouldrestaftereachoftheseposes.
27—Vrksasana(TreePose)
Translation:
Vrksameans"tree."
Benefits:
Stretchesentirebody;toneslegmuscles;helpsdevelopbalanceandconcentration.
Instructions:
Practicethetreeinstages.
1.BegininTadasana(standingpose)withyourhandsinfrontofyouinaprayerposition.
2.Balanceononeleg,thenslidetheoppositefootuptheinsideofthebalancinglegtotheankleorcalf.
3.Whenyouarecomfortable,continuetoslidethefoottothekneeofthestandingleg.
4.Concentrateandraisebotharmsoveryourhead,palmstogether.
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28—NatarajasanaVariation(KingDancerPose)
Translation:
NatarajaisoneofthenamesoftheHindugodSiva,theCosmicDancer.
Instructions:
1.Standstraight,inTadasana.
2.Inhaleasyoubendyourleftlegback,graspingthefootoranklewithyourlefthand.Exhale.
3.Balanceyourself,andonthenextinhalationraiseandextendtherightarm,
keepingitnearyourhead.
4.Balanceandbreathe.
5.Repeatontheotherside.
Note:Thisisanadvancedbalancingpose.
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29—Mayurasana(ThePeacockPose)
Translation:
Mayurameans"peacock."
Benefits:
Aidsconcentration;goodfordigestion;strengthensarmmuscles.
Instructions:
1.Kneelonthefloor.Sitbackonyourheelswithyourkneesapart.
2.Placeyourpalmsonthefloorinverted.Fingersshouldbefacingyou.
3.Bendforward,keepingyourarmsuptotheelbowstraight,andplacethetopofyourheadonthefloor.Yourelbowsshouldbeparallel,pressingintotheupperpartofyourabdomen.
4.Stretchyourlegsback,keepingthekneesoffthefloorandthefeettogether.Weightoughttobeonyourtoes,hands,andhead.
5.Liftyourhead.Inhaleandgentlyshiftforwardonyourarms,liftingthetoesupandbalancingonyourhands.
6.Thelegsshouldremainstraight.Breatheintotheposeandholdaslongasyoucan.Exhaleandrelease,comingdownonyourtoes.
Note:Thisisanadvanced,strenuouspose.Ifyouhaveweakwristsorlittlestrength,thiswillnotbetheposeforyou.Asinallposes,youcandothepreparationpartoftheposeandstillgainthebenefits,withoutactuallydoingtheentirepose.
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30—EkaPadaRajakapotasana(One-LeggedDovePose)
Translation:
Ekais"one";pada,"leg";andkapota,"dove.''
Benefits:
Expandsthelungs;stretchestheabdominalmusclesandthespine.
Instructions:
1.Exhaling,bendtheleftkneesothatthefootisonthefloor,heeltowardthegroinorthigh.Theleftkneeshouldbeonthefloor.
2.Inhaleandtaketherightlegandbringitbackbehindyourbody;stretchitbehindyouonthefloor.
3.Restyourhandsonthefloorinfrontofyouandbreathe.Onyour
exhalation,takeyourhandsoveryourhead.Simultaneously,bendyourleftlegatthekneetowardyourhead,gripingyourleftfootwithyourhands.Exhale,andstretchyourheadbacktotouchyourfoot.Restyourheadonyourfoot.
4.Stretchandbreatheintothepose.
Note:Thisisanadvancedposeandrequiresstrengthandflexibility.Itshouldnotbedonebythosewithbadkneesorbybeginners.
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RelaxationPose
Thisposeisusedthroughoutasanaandisagreatrestorative,restfulpose.Gointothisposewheneveryoufeelfatigueorwanttorest.
31—Mudhasana(Child'sPose)
Translation:
Mudhameans"silly"or"childish."
Benefits:
Thisposerelaxesthebodybetweenotherposesandisconsideredanicerejuvenating,gentle,nurturingpose.Goodforreliefofbackpainandtohelpbalancethemind.
Instructions:
1.Kneelingdown,sitonthebackofyourheels.
2.Bendforwardandbringyourforeheadtotheground;bringyourarmsaroundyoursidestowardtheback.
3.Sinkintotheposeandbreathedeeplyandfully.Relax.Keepthespinestretched.
4.Anotherversionofthisposeistostretchyourarmsinfrontofyouinsteadofbehindyou.
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PosesforWomen(ButNotExclusively)
Whileanyonecandotheseposesandobtainthebenefits,theyareespeciallygoodforwomenduringpregnancy,menses,ormenopause.Theseposesaregoodforopeningthepelvicareaandrelievingtension.
32—PelvicTilt
Benefits:
Thisposehelpstostrengthentheuterusandpelvicregion.Itisalsogoodforrelievingbackpainandformenstruation.
Instructions:
1.Lieonyourback,armstoyoursides,palmsdown.
2.Inhaleandslowlyandeversogently,tiltyourpelvisupward,slightlyoffthefloor.Holdforafewsecondsandbreathe.
3.Exhaling,gentlyrelease,placingthepelvisbackontheground.
4.Repeat.
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33—Bidalasana(TheCatPose)
Translation:
Bidalameans"cat."
Benefits:
Strengthensabdomen;alleviatesbackaches.Thisisagoodall-aroundposeandcanbedoneduringpregnancy.
Instructions:
1.Getdownonallfoursandlookstraightahead.Makesureyourarmsareevenwithyourshoulders.
2.Exhaleandarchupward,headbent,likeacatwhenfrightened.Thelowerbackwillbeflat,theheadlookingdowntowardtheabdomen.Breathenaturally.
3.Inhaleandarchdownward,curvingthelowerback.
4.Liftyourheadupandbreathenaturally.
5.Relaxandrepeatsixtimes.
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34—Malasana(SquattingPose)
Translation:
Malameans"garland."
Benefits:
Theisawonderfulposetoopenthepelvicareatoprepareforbirth.
Instructions:
1.StandinTadasanaandbringyourhandsintotheprayerposition.
2.Spreadyourlegsaboutthreefeetapartandslowlygointoasquattingposition.
3.Breatheintotheposition,hold,andthenslowlycomeup.
Note:Ifyouarebeyondthesecondtrimesterofpregnancyand/orarehavingtroublewithyourbalance,trytheWallSquatinsteadofthispose.
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SuryaNamaskara(TheSunSalutation)
SuryaNamaskara,theSunSalutation,isaposethatinvolvesasequenceoftwelveseparate,flowingmovements.Althoughitistaughtasoneofthebasicpostures,theSunSalutationisnotaseasyasitlooks.Itshouldbetaughtbyaninstructor,asitcontainsbackward,forward,andinvertedpositions.
SuryaNamaskaraistheprayerposeandagoodwarm-up.Itisaprayertothesun.Suryais"sun,"andnamaskarais"tobow."IntheSunSalutation,youliterallybowgratefullytothesun.(Ofcourse,it'sniceifyoucanfacethesun,butobviouslythatdoesn'talwayshappen.)TheSunSalutationisawonderfulexercisetogreettheday,butmakesureyourbodyiswarmedup.Thebodyisnotsuppleuponrising.Youmayneedtotakeawarmshowertowarmupyourbody.SomepeopleusethepracticeofSuryaNamaskaraastheirdailywarm-up;othersprefertostretchbeforedoingSuryaNamaskara.NumerousposesinyogaevolvefromtheSunSalutation.SuryaNamaskarahassomethingfortheentirebody,andmanyyogimasterspostulatethatifyoudoonlyonepostureinyouryogapractice,itshouldbetheSunSalutation.Itlimbers,stretches,andbenefitstheentirebody.
Note:Ifyousufferfromhighbloodpressure,arepregnant,orhaveeyeproblems,seekmedicaladvicebeforestartingtheSunSalutation.
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Chapter5—FindingaClassandDevelopingYourYogaPractice
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Fartoocommonistheyogastudentwhoattendsyogaclassesbeyondhisorherlevel.Somerecognizethisimmediately,andtheysearchforaclassthatisbettersuitedforthem,ortheytalktotheirinstructor.Othersfollowdiligentlyalongwithoutquestion.Theyareneverquitesureiftheasanatheyaredoingarecorrect.Yet,theydeclinetoaskquestionsorseekalevelofyogathatmaybeabettermatch.Whatyoulearninyogaclasssetsthefoundationforyourhomepractice.Thischapterisaguidetofindingayogaclassanddevelopingapracticethatsuitsyourownpersonalneeds.
THEKEYS
•Assesswhatyouhopetogainfromayogapracticebeforebeginningaclass.•Therearesomespecificsourcesandtipstohelpyoufindayogateacherandaclass.•Youwon'tneedmuchtobeginayogaclass,butyou'llwanttoadheretoafewpracticalrules.•Beforepracticingyogaathome,gothroughachecklistofobstaclesthatmightimpedeagoodpractice.•Thereareanumberofyogaaccoutrementstomakeyouryogapracticeeasier.
WheretoBegin:ABitofSelf-Assessment
Inordertogetthemostfromyouryogaclass,decidewhatyouwantfromit.Thiswillhelpyoutodeterminewhatstyleofyogatopursue.Areyoutakingayogaclassoutofcuriosityandbecauseyogahasbecomesopopularandyouhearditwasgoodforyou?Ordoyouhaveaspecificreasonfortakingyoga?Doyouwanttorelax,learntomeditate,orgetagoodworkoutwhilestretchingatthesametime?Asyouknow,thevarioustypesofyogaofferdifferentapproaches.Whatapproachwillworkforyourobjectives?
KnowYourPurpose
Whathasdrawnyoutoyoga?Whatdoyouhopetoobtainfromyoga?Istakingayogaclassyouridea
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thatyourexpectationsaredifferentfromthoseheldbymostothersinyourclass,youshouldbewillingtodiscussyourexpectationswithyouryogateacher.Expressyourexpectations,soyouryogateachercanworkwithsomeofyourneedsinclass.
DoYouHaveSpecialConcerns?
Ifyouhaveasportsinjury,backpain,chronicpain,orhavespecialhealthconcerns,youmightconsideramoretherapeuticormeditativeyogaclassinlieuofamorephysicalyogaclass.
Maybeyoudon'texerciseregularlyorarenotingoodphysicalshapebutstillwanttotakeyoga.Startwithaverygentle,beginningclass.Ifyouarecurrentlyunderaphysician'scare,havehighbloodpressureorarthritis,orrecentlyhadsurgery,checkwithyourdoctorbeforeembarkingonayogaroutine.Alwaysletyouryogainstructorknowifyouhaveahealthproblemorahealthconcern.
HowImportanttoYouIstheYogaEnvironment?
It'snosecretthatenvironmentiskeytocontinuingsuccessandattainmentofgoalswhenpeopleundertakeanewpractice,endeavortolearnsomethingnew,orattempttochangetheirlifestyle.It'simportantthatyouself-assessthetypeofenvironmentandthesurroundingsthatyou'llbecomfortableinwhenyouthinkaboutfindingaclass.Thisisjustanotherwaytoensurethatyou'llmeetyour
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FindingaTeacher
Themosteffectivewaytolearnyogaiswithagoodteacher.Thisisnottosaythatyoucan'tlearnyogaonyourown.However,onlyateachercanobserveyouandmakecorrections;sheorhecantellyouifyouaredoingtheasanaandbreathingcorrectly.Inaddition,ifyouhavequestionsabouthowtogetintotheasanaorifyoufeelsomediscomfort,theteachercanhelpyou.
SMARTMOVE
JulieRappaporthasbeenayogateacherforseveralyears.ShestudiedviniyogainIndiaandcurrentlyteachesviniyogaandprenatalyoga."Ican'tstresshowimportantitistofindateacherwhohasstudiedorunderstandsthetraditionsofyogaandthephysiologyofyoga.Howyourbodyandmindfeelduringayogaclassisimportant,butsoistherelationshipbetweentheteacherandstudent.Itshouldbeoneofcomfort,sensitivity,andtrust.Itdoesn'tmatterwhatkindofcertificationorexperienceayogateacherhas;ifyoucannotconnectwiththeteacher'smethodofteachingorifyoufeeluncomfortableinaclass,it'sbesttolookforanotherteacherorclass."
TheYogaTeacherChecklist
Thereiscurrentlynorequiredcertificationforteachingyoganoristhereanorganizationmonitoringthequalityandauthenticityofyogateachers.Anyonewhowantstocaninventanewbrandofyogaandmarketitasanewlineage.Teachers'trainingprogramsvaryandcanrangefromaweekendtotwoyears.
Severalschoolsofyogahavestrictcertificationprograms,andthereisaprocessunderwaytosetupsometypeofcertificationforyogateachers.
Manyteachershaveacertificationandhavegonethroughacomprehensiveaccreditedprogram.Othersarenotcertifiedbuthavetaughtyogaformanyyears.Aswithanycertificationprogram,ayogacertificationdenotesthattheindividualhasstudiedandobtainedacertificationataparticularschoolofyoga.Ontheotherhand,manygoodyogateachersarenotcertified,buthaveextensiveorinclusivetraining.
Youcertainlywanttomakesurethattheinstructoryouchooseisknowledgeableandunderstandshowtoteachyoga.But,themostimportant
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ResourcesforFindingaTeacher
ChecktheyellowpagesforyogainstructorsoryourlocalYMCA.Bulletinboardsinhealthfoodstores,universities,healthclubs,andmetaphysicalbookstoresareallgoodsourcesforfindinginformationonyogaclasses.
Ifyouareinasmalltown,don'thaveaccesstosomeoftheabovesources,orcan'tfindthestyleofyogayouarelookingfor,pickupYogaJournalorYogaInternational.Bothmagazinesannuallyprintanextensivedirectoryofyogateachersandtypesofyogaclassesavailablearoundthecountry.
SMARTSOURCES
YogaJournal2054UniversityAvenue,Suite600Berkeley,CA94704(800)I-DO-YOGAFax(510)644-3101TheSeptemberissuerunsaspecialdirectoryofyogateachers.
YogaInternationalRuralRoute1,Box407Honesdale,PA18431(570)253-4929
TheAmericanYogaAssociation513SouthOrangeAvenueSarasota,FL34236(941)953-5859
TheYogaFinderisawebpagetohelplocateclassesandteachersintheUnitedStates:
www.chesco.com/yogafinder
PreparingforYogaClass
You'vedecidedwhatyouwantoutofyogaandhaveinvestigatedyouroptions.You'vefoundaclassandateacherthatyouthinkwillmeetyourneeds.Andyou'repsychedtojumprightin.Whoa!Alittleprepworkwillgoalongway.Here'ssomeadvice:
•Wearlooseclothing.SweatpantsorloosecottonpantsandaT-shirtarefine.Somepeopleprefertowearloose-fitting,baggyshortsoraleotard.
•Manyyogacentersorgymshavetowelsormatstoputonthefloor.Iftheydon't,however,youwillneedtobringyourown.Schoolsofyogathatusepropswillhavethenecessaryequipmentavailable.
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•Trytoeattwohourspriortoyouryogaclass.Itishardtodoyogaonafullstomach.Conversely,ifyouarehungry,youwillnotbeabletoconcentrate.Ifyoumusteatclosetothetimeofclass,eatsomeyogurt,fruit,orsomethingverylightanhourbeforeclass.Eatingheavilycancauseyoutofeelbloatedanduncomfortable,makingtheasanamoredifficulttopractice.
•Avoiddoingheavyexerciseoranintenseworkoutpriortoyogaclass.
TipsfortheYogaStudentinClass
Foremost,knowyourbody.Theteacherwilldemonstratetheposturesandexplainthemovements.Watchandassimilateasmuchasyoucan.Becuriousanddon'tbeafraidtoaskquestionsinclass.Yogaislikeanythingelsethatyoutry;themorepersistentandconsistentyouarewithyouryogaclasses,themoreyouwillbenefit.Askifyouaredoingaposturecorrectly.Askforclarificationifyouareunsureofthebreathingtechnique.
Ifyouareunfamiliarwithrelaxationtechniquesormeditation,questionsmayarisearoundthesesubjects.Byallmeans,askthem.Toooften,itappearsthateveryoneinclassrelaxesandmeditateswithoutaglitch,exceptyou.Yourmindisoccupiedwithwhattopreparefordinnerorwiththemovieyouwanttosee.Isthisnormal?Shareyourexperiences;youmightbesurprisedtofindthatothershavethesameworries.
Alwaysasktheteachertoclarifywhatyoumay
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•Setreasonable,personalgoals.Dowhatyoucanandworkatyourownpace.Doingyogashouldnotbestressful;itisnotthesameasputtingonyourjoggingshoesandtakingaquickjog.
•Beappreciativeofcorrectionsgivenbyyourteacherinclass.Acceptposture,alignment,andbreathingcorrectionsandadvicefromyourinstructor,anddonotregardtheseascriticisms.
•Bepatientwithyourselfandyourpractice.Trynottobecomefrustratedorgiveupatthefirstsignofdifficultyordiscomfortwhenyoubeginanasanaorbegintomeditate.Dailypracticeeasesthisdiscomfort.
•Rememberthequalityofgratitude.Therelationshipbetweenthestudentsandteacherinyogaisspecialanditalwayshasbeen.Inkeepingwiththistradition,itisalwaysanicegesturetothankyourteacher.Sometimesyourteachermayconcludeaclassbyclaspingherpalmstogetherbringingherhandstoherheartasanexpressionofgratitudefortheclass.Thismovementmaybefollowedbythewordnamaste.Namastelooselytranslatesasanexpressionofthankyoutotheclass.
F.Y.I.
Yogateacher'strainingcoursesvary.Someareshort,intensetrainingcourses,othersspanoveracoupleofyears.Mostfollowaspecificmaster'sstyleofyoga.Inateacher'straining,oneshouldexpecttostudytheyogasutras,yogaphilosophy,anatomy,asana,physiology,pranayama,andmeditation.
AssessingYourClass
Thelitmustestforhowvaluableyourclassisforyouishowyoufeelwhenyoutaketheclass.Youshouldfeelrelaxed,content,andrestful.Yourbodyshouldfeelatinybitchallenged,butnotexhausted.Youshouldnotfeelpain,andifyoudo,
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yourteachershouldbeopentodiscussingoracknowledginganyproblems.
Ifyoufeelagitated,defensive,ordistracted,unfortunately,you'veprobablychosenthewrongteacherorclass.Butdon'tbediscouraged,anddon'tthrowthebabyoutwiththebathwater:Youknowwhyyouundertookyogaandaresurethatitwilladdressyourneeds.Considerlookingforanotherclassbeforedecidingthatyogaisnotforyou.
YourPersonalPractice
Youmayfindyourselfinspiredbyayogaclassandexcitedtogethomeandpracticetheposes,onlytofindyourselfstandinginthemiddleofyourlivingroomwonderingwhattodoorinwhatsequencetopracticetheasana.
Thisisnotuncommonforbeginners.Manypeoplepracticeyogaathome,eitherontheirownorinconjunctionwithtakingclasses.Settingupyourownpracticeathomeallowsyoutoworkatyourownpace.Youcanconcentrateonareasofyourbodythatmaybeproblematic,suchasyourbackorhamstrings.Youwillalsofindthatahomeyogapracticewillstarttodisciplineandfocusyourdailyactivities.Nevertheless,ittakesalittletimetoassimilatewhatyouhavelearnedinclassinordertodevelopyourownpractice.Startslowly,andsetgoals.
Manypeopletakeayogaclassonceaweekforseveralmonthsandthenpracticeyogaontheirownathome.Otherstakeclassesintensely,stop,practiceathome,andbeginmoreadvancedclasseswhentheyarereadytolearnmoreyoga.
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Somethriveonclasses,whileothersfindthedailypracticeintheirlivingroomenoughtomeettheirneeds.Again,you'llneedtoassesswhatisbestforyourlifestyle.
STREETSMARTS
CharlieSalinger'spurposeforbeginningyogawastoincreasehisrangeofflexibilityandrangeofmotions.''Afriendrecommendedyoga.Ididn'thavetimeforclasses,andIpreferredsomethingIcoulddoonmyown.IpickedupRichardHittleman'sYoga28-DayExercisePlanandhadasensethatitwasagoodprogram.Thedirectionsweresimpleandtothepoint.WithinamonthInotedimprovementinmyflexibilityandIlostsomeweight.Ioftenrecommendyogatomypatientswhoarelookingformoreflexibilityorrangeofmotionintheirjointsandbackorwhohavechronicbackpain."
WhyPracticeIfYouAreTakingaClass?
Weliveintimeswheremostofushavemorestressthanrelaxationinourlives.Weexpendenergyinnumerousdirections;wearetaskoriented,havefamilyobligations,getmarried,haveachild,getdivorced,andworkwhenweshouldbesleeping.Ourbodiesrespondtosuchstress,andwebegintooperatereflexively,notmindfully.Sometimesresentmentarisesandothertimeswesimplygetsick.Takingthetimetopracticeyogaallowsyoutogetbackintouchwithyourcoreself,helpstoquiettheemotionallayersofstress,andsilencesanoveractivemind.Theresultismoreharmonyinyourlife.Doingalittlebitofyogainthemorningisawonderfulwaytostartaday,justaspracticingabitintheeveningcanbeaveryrestfulwaytoconcludetheday.
ObstaclestoYourRoutine
Itiseasytosabotageadailyyogapractice.Timeconstraintsandnotenoughhoursinthedaycanimpedethebestofintentions.Ifobstaclescontinuetoblockyourpractice,youmightaskyourselfifyoureallywanttopracticeyogaathome.Ifyoudo,thenmakealistofsomeoftheobstaclesthatpreventyoufrompracticing.Accordingtoan
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ancientyogatext,themostcommonobstaclestoayogapracticearelackofinterest,doubt,laziness,falseknowledge,failuretoconcentrate,pain,despairordepression,unsteadinessofthebody,sickness,andunsteadinessofrespiration.
Oftheseobstacles,onlyfourhavetodowiththephysicalbody.Therestarepsychological.Berealisticwithwhatyoucanaccomplishathome,anddojustthat.Sure,it'snicetohaveanhourtopracticeyoga,butifyouonlyhavetwentyminutes,thentwentyminutesisbetterthannothing.It'sbettertopracticeyogaalittleeveryday,orthreeorfourtimesaweek,thantodoaweekendwarriorstintofyogaonSaturday.
WhatYou'llNeedtoPracticeawayfromClass
Foremost,youwillneedaquietplacetopractice.Unplugthephoneormuteyouransweringmachine.Putyourbeeperstosleep.Turnoffthetelevision,radio,andcomputer.Ifyoucan'tfindaquietcornerinthehousebutyouhaveagarden,youmaywanttopracticeoutside.Somepeoplegotoaparkorpublicgarden.
Ifyouhaveafamilyorlittleones,findatimewhenyouwillnotbedisturbed.Youmayhavetogetupforty-fiveminutesearlier,waituntilthefamilyisasleep,orstealtimeintheafternoontopractice.
Setaprecisetimetopracticeandtrytopracticeatthesametimeeveryday.Thishelpsyousticktoyourdailypracticeevenwhenyoudon'tfeellike
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yourmorning,trythethree-partbreathingpracticewhiledrivingyourcaroronthebusortrain.Youmightconsiderincorporatingsomesimplestretchingposturesintoyourday,oryoumaystartthedaywithafewasanaandendthedaywithadeeprelaxation.Beflexible.Yogaisnotamilitantpractice.
InPractice,BearinMind...
Whendoinganactivityawayfromaclassorwhenaloneandnotinagroup,itcansometimesbeeasytolosefocusandtoslipupandbesloppyinyourexecution.Herearejustafewremindersthatwillhelpyougetthemostoutofyourprivateyogasessions.Remember:
•Keepinmindplacementandbodyalignment.Consciouslybegineachposeandmoveslowlyintoeachpose.Relaxandgoonlyasfarasiscomfortableintheposes.Listentoyourbodyanddon'toverdoit.
•Don'tbecomefrustratedifyoucan'trememberapose;youcanalwaysconsultabookoraskyourteacher.
•Lengthenyourstretch,butdon'tbounceinoroutofposes.
•Breatheandremembertofocusonyourbreath.
•Turnyourattentioninward,butavoidtensingmuscles,includingfacialmuscles.
•Ifyouareinpainorifyourbodyistight,comeoutofaposeandtrustyourbody.It'snotyour
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bodythatpushesyoutopain,itisyouregoeggingyoupastyourendurance.
•Practicingyogaathomeshouldbeenjoyableandrelaxing.Don'tpracticewhenyouaresick.
•Ifyouuseprops,suchasblanketsorpillows,makesureyouhavethemavailablesothatyoudon'tspendyourtimelookingforthem.
SMARTSOURCES
Ifyoureallywanttospiceupapractice,youmaywanttotryandcombineayogaretreatwithyourinterestsortravel.Therearehundredsofpossibilities;manycanbefoundinYogaJournalmagazine.Herearejustafew:
Eco-ResortandRetreatRanchoEncantado,Mexico(800)505-MAYA
ManaLe'aGardens,Hawaii(800)233-6467withRodneyYee
PathwaysofPersonalGrowthMountMadonnaCenter,California(408)847-0406
FeatheredPipeRanch,Montana(406)442-8196
SpicingupYourPracticeSessions
Likeanythingelseyoudorepeatedly,youmaybecomeboredwithyouryogaroutine.Changeit!Startbychangingthesequenceofyourposesoraddsomenewones.Tryafewneworadvancedposes.Ifyouhaveafriendorfamilymemberwhopracticesyoga,setatimetopracticetogether.
Maybeitistimetoenrollinanewyogaclassorfindanewyogateacher.Keepinmindthateventhosewhohavepracticedyogaforyearshavelimitationsthattheymustovercome.
YogaAccoutrements
Asyoga'spopularityhassoared,sohasthecommercialismofyoga,particularlyinAmerica.ThisisnottosaythateveryonewhodoesyogahasyogapostersplasteredacrosstheirwallsorwearsyogaT-shirtstoclass.Mostpeoplewhodoyogadonothaveacommercialinvestmentinit.
Youcan'tbuythetraditionofyoga,itshealth
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benefits,oritsspiritualcomponent.Thesehavenopricetagandarenotforsale.Nevertheless,thereareyogaT-shirts,calendars,pranayamapillows,bodyandsoulseminars,yogamagnets,physioballs,images,andcharms—tomentionamerefew,allforsale.Thereisnothingwrongwithpurchasinganyitemsrelatedtoyoga.Someareinspirational,othersmerelydecorative,andothersgiveusasenseofwell-being.Youmaybeinclinedtopurchasesomeoftheseaccoutrements,whichisfine.
Rememberthough,yogaisapractice,andyoudonotneedtopurchaseanythingtopracticeyoga.Accoutrementswillnotmakeyouabetteryogioryogini.Beforetheadventofstickymatsandmeditationpillows,peopletossedatowelorblanketonthefloor,foldedafeatherpillowtositon,anddidyoga,andmanystillusetheseordinaryprops.
WHATMATTERS,WHATDOESN'T
WhatMatters
•Thatyoufindateacheryoulike.•Thatyouhavesomepersonalyogagoals.•Thatyourespectyouryogateacher.•Thatyoufeelcomfortabletalkingwithyouryogateacher.•Thatyoupracticeyogaathomewithminimalinterruptions.
WhatDoesn't
•Whetheryoutravelalot—yogaisportableandcanbepracticedwhereveryouare.•Thenumberorintensityofclassesyoutake.Ifyoutakeoneclassaweek,youcanstillenhanceyourdevelopmentbydoingexercisesandpracticingbreathingathome.
•Thatyoudon'twanttoattendyogaretreats.•Thatyouoptnottopracticeyogaathome.
TheProps
Whenthumbingthroughyogamagazinesorbooks,you'llnoticepeopledoingyogawithsomeinteresting-lookingcontraptions—cottonstraps,blocks,crescent-shapedpillows,orround,hardpillows.Thesearecalledprops.Ifyou'reanoviceyogastudentorhavetakenayogaclassthatdoesnotuseprops,theideaofpropsmayseemstrangeoritmaypiqueyourcuriosity.Noteveryoneusespropsforyoga,butmanypeopledo,andsomefindthemmosthelpful.
Thefollowingisalistofsomeofthemostcommonpropsandwhattheyareusedfor.Someofthesepropsareself-explanatoryandothersrequiresomeexplanation.It'sbesttotakeaclassorhaveaninstructorshowyouhowtousethepropsforalignment.
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Chapter6—TheBody'sChakras
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Chakrasarepsychiccentersofactivity,orofthevitalforceofprana,thatcannotbedefinedintermsofpsychology,physiology,oranyotherscience.Chakrasareinterrelatedwiththeparasympathetic,sympathetic,andautonomousnervoussystems.Inthischapterwediscusstheaspectsofthechakras.
THEKEYS
•ChakrashavelongbeenrecognizedasanessentialpartofEasternmedicalphilosophy,whichdifferssignificantlyfromcommonWesternmedicalbeliefsregardingmind-bodyhealth.•Chakras,thebody'ssevenenergycenters,moveinascendingorderinthebody.•Chakrascorrespondtoacolorandanelement(earth,water,fire,air,ether),andrelatetoongoingcircadianrhythmsinsidethebody.•Theancientscienceofyogaunderstoodtheseelementsasavaluablekeytointrospection.•Chakrashaveaspecificplaceandjobintheastralbody.•Thereareexercisestobalancethechakras.•Youcandoyogawithoutidentifyingwiththechakras.
WhatIsaChakra?
ChakraistheSanskritwordfor"wheel."Thewheelsarerotatingenergycenterswithinthebody,andtheyarealwaysactive.Ifyouareacquaintedwithphysicsorquantumphysics,inwhichmovementoccurscontinuouslyattheatomicparticlelevel,thecontinualmovementwithinthechakraswillnotbeadifficultconcepttograsp.
Eachchakraisconnectedtoanemotionalandpsychologicalfunctionwithintheastraloremotionalbodyandphysicalbody.Becausethehumanbodyisinaconstantstateofflux,humanbehaviorinfluencesthechakras.
WesternandEasternApproaches
Whenwebegintalkingaboutuniversalenergyorenergychannels,asubjectthatcannotbequantifiedorverified,wemayquestionitsexistence.InyogicandEasternthought,whatisessentialisnotalwaysvisibletotheeye.Chakrasareanessentialcomponentoftheyogicanatomy.Nevertheless,
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theyareinvisibleandarenottaughtinhumananatomyintheWest.Formostofus,thementionofthevisibleortangibleisprettyeasytodigest,buttheideaofworkingintheinvisibleorintangiblerealmdrumsupdoubtsorconflictingnotions.
Inordertounderstandthesignificanceofchakras,wemustlookatthewaybothEasternandWesternmedicineapproachthebodyandthemind.ThereisaseaofdifferencesbetweenthewaytheWestapproachesmedicalphilosophyandthewaytheEastapproachesit.
SMARTSOURCES
In1988,HerbertBenson,M.D.,professorofMedicineatHarvardMedicalSchool,foundedtheMind/BodyInstituteinDeaconess,Massachusetts,outsideofBoston.Theinstituteisaffiliatedwithsixhospitalsnationwideandwhenestablishedwasaradicaldeparturefromtraditionalcare.In1995BensonestablishedtheCenterforTraininginMind/BodyMedicineinBoston,whichteachesclinicianshowtopracticemind/bodymedicine.
Mind/BodyMedicalInstitute110FrancisSt.Suite1ABoston,MA02215(617)632-9530
www.mindbody.harvard.edu
WesternMedicalPhilosophy
WesternmedicineisbasedontheCartesianphilosophy;thatis,thebodyrepresentsonefunctioningsystemandthemindanother.Themindandbody
aretwoseparateentities.InWesternmedicine,theemphasisisonarationalapproach.Westernscienceworksintherealmofproventruths;ifitcan'tbeproven,itprobablyisn'ttrue.
Somedoctors,however,arebeginningtochallengethisapproach.Recentmedicalresearchhasbeguntouncoverscientifictruthbehindthemindbodyconnection.
EasternMedicalPhilosophy
InEasternmedicine,theapproachtothephysicalbodyandthemindismoreconnective.Themindandthebodyarenotlookeduponasseparateentities,butmergeholisticallyasoneintimateentity.Easternmedicineacknowledgesthatifsomethingisstressingthemind,itwillprovokesymptomsin
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thebody,andviceversa.Itpostulatesthathealthisachievedanddiseasepreventedbymaintainingthebodyinabalancedstate,thusphysicalandmentalwell-beingmustbecombined.InAyurvedicmedicine,theIndianscienceoflifeandlongevity,thebody'senergyunitneedstobeinbalanceinordertohumalonginahealthystate.NaturopathicdoctorsinIndiasubscribetoasimilaroutlookregardingthebodyandmind.Whenthechakrasbecomeblocked,boththemindandthebodycanexperiencepain,stress,ordiscontentment.
SMARTDEFINITION
Naturopathy
AsystemandaphilosophyofnaturalhealingthatgoesbacktoHippocratesinthefifthcenturyB.C.Naturopathyhasbeencalled''amethodofcuringdiseasebyreleasinginnervitalityandallowingthebodytohealitself."Itemphasizesthebody'sabilitytohealitself.
Source:TheBestGuidetoAlternativeMedicine,PaulFroemming,M.A.
ChakraPoints
DrawingbyNadineGay
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Thechakrasabsorbpranaanddistributeitthroughthechannels,ornadis,tothenervoussystem,theendocrinesystem,andtheblood.Theactoffine-tuningoruncloggingtheenergychannelsinthebodyresultsingreaterwell-being.
Therearesevenmajorchakrapointsandtwenty-oneminorchakrapoints.Theminorpointsaredistributedthroughoutthebody,andthesevenmajorsarelocatedalongthespine,fromthebasetothecrownofthehead.Themajorchakrasworkwiththeendocrineglandsinthephysicalbody.Pranaflowsthroughthechakras.Whenachakraisblocked,thecorrespondingendocrineglandperformspoorly.
SMARTSOURCES
FormoreinformationorreferralsregardingNaturopathicdoctorsinyourarea,writetothefollowingaddress:
TheAmericanAssociationofNaturopathicPhysicians2366EastlakeAve.E.Suite322Seattle,WA98102
TheSevenMajorChakras
BothyogicthoughtandAyurvedicmedicinerecognizeandacceptthefactthatthechakrasrestwithintheastralbodyoremotionalbody.Chakrascannotbedescribedingeneralpsychologicalorphysiologicalscienceastheempiricalmindprefers.Onecannottouchchakrasorseethem.
Thechakrasactasaninterchangeorliaisonbetweenourphysicaland
psychologicalenergy.Thisenergyorprana,thelifeforce,travelsupthebody.Throughmeditation,visualization,asana,andmantratechniques,theyogistrivestoclearblockedenergyinthechakraregions.
Thesevenmajorchakrashavespecificlocationsinthebody,andeachchakracorrespondstophysicalfunctionsinthebody.InesotericEasternthought,thechakrasaresymbolizedbyacolorandanelement.Eachchakraisdepictedbylotuspetals
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correspondingwiththenumberofnadis,ornervechannels,emanatingfromeachchakra.Thechakrasarereferredtoinascendingorderbeginningwiththelowestorbasechakra.Thisiswherethekundaliniislocated.Thekundalini,ordormantenergy,isalwaysrepresentedbyacoiledsnake.Inorderfortheenergytoriseupthroughthechakras,thekundalinimustuncoil.
TheCoilsofKundalini
Kundaliniisderivedfromkundala,meaninga"ring"or"coil."Thiscosmicenergyissymbolizedasasleepingserpentwiththreeandahalfcoils.Thethreecoilsrepresentthethreestatesofthemind:
1.Jagrat,awake
2.Svapna,dreaming
3.Susupti,deepsleep
Thehalfcoilrepresentsthefourthstateofthemind,Turiya,whichisthetranscendenceoftheotherstates,ortheenlightenedstate.
Source:LightonPranayama:TheYogicArtofBreathing,B.K.S.Iyengar
TheFirstChakra
ThefirstchakraisMuladhara.Ittranslatesas"root"andissymbolizedasadeepredlotusflowerwithfourpetals.Itislocatedatthebaseofthecoccyxinthelowerspinenearthethreelowervertebrae.Thisisourcenterofphysicalvitalityandenergy,andthischakraregulatesoursenseofsmell.Theendocrineglandsassociatedwithitarethegonads,thetestesinthemaleandtheovariesinthefemale.Maladhara'selementisearth,anditisconcernedwithourrootsandsourceofsecurity.Thisiscalledthefoundationchakraandcontainstheprimalenergyorthekundalini.
TheSecondChakra
ThesecondchakraisSvadhisthana.Ittranslatesas"one'sownabodeorplaceofdwelling"andisdepictedwithsixpetalsthatradiatethecolororange.
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Thesecondchakrasitsbelowthenavelnearthepubisarea.Itisassociatedwiththeskin,thereproductiveorgans,thekidneys,thebladder,andthecirculatoryandlymphaticsystems.Wateristheelementofthesecondchakra,andwateristheessenceoflife.Thischakraislinkedwithouremotions,fears,anxieties,andoursexuality.
SMARTDEFINITION
TheLotusFlower
Thelotusflowersymbolizesourhumanspiritualevolution.Therootinthesoilrepresentsourlowestnature.Thestem,whichdevelopsfromwater,denotesourintuitiveendeavors;andthefloweringlotusblossom,whichdevelopsfromthesun,representsself-realization.
TheThirdChakra
ThethirdchakraisManipura,anditmeans"cityofjewels."Itisrepresentedbytenbrightyellowlotuspetals.Manipuraislocatedinthesolar-plexusareaofthebody,belowtheheart.Theelementofthethirdchakraisfire,theproviderofvitalenergy.Thisisthemeetingpointinwhichprana,theupwardmovingvitalenergy,andapana,adownwardmovingvitalenergy,link.Heatinthebodyisgeneratedfromthispoint.Thisisalsothecenterofdesireandemotion,egoandpersonalpower.Inthephysicalbody,thisisthespotwheredigestionandfoodabsorptionoccur,whichaffectthestomach,duodenum,gallbladder,andliver.Theendocrineglandassociatedwiththischakraisthepancreas.
TheFourthChakra
ThefourthchakraisAnahataanditmeans"unstuck."Itisdepictedasagreenlotuswithtwelvepetals.Itisphysicallyassociatedwiththeheartandthecirculatory,lymphatic,respiratory,andimmunesystems.Theendocrineassociationisthethymus.Thisistheheartchakra,anditrestsinthecardiacregionorchest.TheAnahatachakraisthecenter
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ofcompassion.Itisthebalancingchakrabetweenthelowerandupperchakras.Hereiswhereoneexperiencesloveorhate,compassionoremotionalrestriction.Lovehasmanydifferentnatures.Itcanberestrictedordemanding,oritcanbepassionateorunconditional.Whenone'sheartisnotopenorisinpain,thebody,mind,andspiritcannotattainbalance.TheelementforAnahataisair.
TheFifthChakra
ThefifthchakraisVishuddhaanditmeansto"purify."Vishuddhaissymbolizedbyasixteen-petalsmoky-violetbluelotus.Thischakraislocatedinthethroatandisassociatedwiththesenseofhearing.Thisisthechakraofknowledge,communication,andcreativity.Itisconcernedwithhowoneexpressesoneselforhowonecommunicatesbeforetheworld.Itgovernsournervoussystem,vocalcords,andears.Theelementofthefifthchakraisether.Theendocrineglandsassociatedwithitarethethyroidandparathyroid.
TheSixthChakra
ThesixthchakraisAjnaanditisdepictedwithtwolotuspetalsinthecenterofthebrow.Ittranslatesas"command."Thepetalsrepresentreasoningandintuition,orthedualityofouregoandourspiritualhalves.Itsitsbetweentheeyebrowsandissometimescalledthe"thirdeye,"ortheintuitivepowers.Ajnaisassociatedwiththecolorindigo.Thisisthecenterofconcentrationformeditation.Itcorrelateswithincreasedmemory,willpower,andvisual-
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CharacteristicsoftheSevenMajorChakras
Eachofthesevenmajorchakrashasacorrespondingcolor,andeachchakrarepresentsspecificemotionsorqualities.Here'sasimplechartofthechakras'characteristics.
Chakra Color Quality
FirstChakra
SecondChakra
ThirdChakra
FourthChakra
FifthChakra
SixthChakra
SeventhChakra
Red
Orange
Yellow
Green
Blue
Indigo
Crystalline
Securityandroots
Sexualityandemotions
Oursenseofself
Love,devotion,compassion
Communication,knowledge
Intuition
Unionwiththedivine,orself-realization
ization;andphysicallywiththeeyes,ears,nose,andbrain.Thisisthesunchakra,thebrillianceofapureconsciousness.Whenoutofbalance,confusionandirritabilitymaydominate.TheendocrineglandassociatedwithAjnaisthepituitary.Beforeonecantapintointuitivepowers,excessmentalactivityinthischakramustbecleared.
TheSeventhChakra
TheseventhchakraisSahasrara,orthechakraofsupremeexistence.Itislocatedatthecrownoftheheadandrepresentsinfinity.Thisisthecenter
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ofconsciousness,calledthe"thousand-petaled"chakra.Allfeelings,activities,andemotionsarecalmandsilentinthischakra.Whentheseventhchakraisunblocked,itrepresentstheguruwithineachofuswhoisself-luminescent.
STREETSMARTS
KarenAnsaldousesthechakrapointsinhermessagepractice."I'mnotachakraexpert,butIusetheenergyofeachchakraasamapastowhatisgoingoninsidetheperson'sbody.Ibeginthemassagebyplacingmyhandovereachchakrapoint.Thisallowsmetoconnectwiththeindividual'senergy.Thechakrasactasaguideorcircuitalertingmetowhatisblockedandwhatareasofthebodyneedworkingon.Sometimesthechakrasarestrongerinoneareaandweakerinothers."
TheBeliefinChakrasandYoga
Yogadoesnothavetoinvolveworkingwiththechakra.Infact,someyogatextsjustskimoverthechakrasandafewdon'tevenmentionthematall.
Youryogateachermostlikelywillnotincorporatechakraexercises.Somesystemsofyogadonotworkwiththechakras,whileothers,suchastantraandkundaliniyoga,workextensivelywiththechakraenergy.Yourteachermayincorporatethechakrapointsinameditationorperhapsmentionthem.Heorshemightaskyoutovisualizeorfocusonaparticularareaofthebodythatistroublingyou.
ChakraClearing
Stillalittleskepticalaboutthesubjectofchakrasbutsomewhatintrigued?Here'sachakracleansingtoconnectthepsychicbodytothesomaticbody.Thischakracleansingexercisecanbedoneinaboutfifteenminutesandisanicewaytoendtheday.Ittapsintotheenergyflowthatrunsthroughtheentirebody.Itrequiressomevisualizationandgentlebreathing,andpreparationisminimal.
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1.Sitcomfortablyinaquietplace.IfyoucancrossyourlegsandsitintheEasyPose,doso.Keepyourspinestraight.Ifyoucannotsitcross-legged,modifytheposition;youcansitinachairorlieonyourback.
2.Relaxandtakeafewdeepbreaths.
3.Closeyoureyes.
4.Youarereadyforthechakra-clearingvisualizationtechnique.
WHATMATTERS,WHATDOESN'T
WhatMatters
•Thatyousitstraightwiththespineerectifyoudoachakracleansing.•Thatyoufeelcomfortablewhetherornotyoudecidetoincorporatethechakrasintoyourpracticeofyoga.•Thatyoudon'tgethunguponnotbeingabletoexplainchakrastoyoufamily,friends,ordoctor.•Thatyourpracticeyogaevenifyoudon'tbelieveinchakras.
WhatDoesn't
•Beingabletoseethechakras.•Beingabletofeelthechakras.•ThatWesternmedicinedoesn'thavescientificproofofchakras.
Chakra-ClearingVisualizationTechnique
1.Visualizeacrystalclearstreamofwaterenteringthetopofyourheadthroughthecrown.Visualizeitwashingawayallthestressesoftheday.
2.Asthestreamflowsdowntothe"thirdeye"itturnsindigo.Visualizethecoolstreamofwaterwashingawaytheday'smentalanxiety.
3.Thestreamofwatermovesdowntheneckandintothethroat,turningblue.Thebluestreamwashesawayallthethingsyouwishyou'dsaidorhadn'tsaidduringtheday,allthemiscommunicationandbothersomenuances,clearingthewayforgoodcommunication.
4.Asthestreamofwatermovesdownintoyourchest,itturnsaradianthealinggreen,circlingtheheart.Manyofusholdfearinthisarea,andthegreenstreamwashesthefearaway,makingroomforcompassion.
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Chapter7—MeditationandYoga
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Meditationisnotaboutfeelingaparticularway,oraboutgettingsomewherepsychologically,oraboutjustrelaxation.Meditationisthepracticeofstillingthemind.Althoughmeditationisnotamainstreampractice,physicians,researchers,andscientistshaveclearlyestablishedthatmeditationcanplayanimportantroleinmedicalhealing.
Inmajormedicalinstitutionsacrossthecountry,meditationcourseshavebeenincorporatedintostress-reductionprograms,HMOhealtheducationprograms,heartdiseaseprograms,andresearchstudies.Nevertheless,themajorityofAmericansthatmeditatedosonotforaparticularmedicalproblembuttogoaboutdeepeningtheirquotidianawareness,torefinetheirattention,andforthesenseofwell-beingassociatedwithmeditationpractices.
THEKEYS
•Meditationisbothatoolforpersonalgrowthandapowerfulantidoteforanoveractivemind.•Thereareseveralmeditativetechniquesthatonecanusetoopenuptothepractice.Someofthetechniqueswillbenewtoyou;othersyoumaybefamiliarwith.•Therearenumeroushows,whens,andwhysconcerningeffectivemeditation.•Thehealthbenefitsassociatedwithmeditationarenumerousandundisputedinmedicalandscientificcircles.•Meditationcanbedoneinagrouporsolo,andtherearebenefitstoeachmethod.
WhatIsMeditation?
Meditationisdiscovery,theunfoldingofthemind.Whilemeditationisoften
consideredanesotericreligiousrite,itisactuallyatoolthataimstostrengthenthemind'sabilitytosustainattention.Meditationisasequentialcomponentofayogapractice;partofaprocess.Thefirststepisdoingtheasana,whichhelpsreadythebodyforthesecondstep—pranayamaorbreathingpractices.Pranayamahelpswithconcentration,andthatsetsthemoodformeditation.Thepracticeofasanaandpranayama,yokedtogether,pavethewayforthemindtofocusandtomeditate.
Inmeditation,themindisnotasleepbutfo-
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cused.Tryandvisualizetheprocessofmeditationasabellcurve.Foremost,attheflatpartofthebell,youbeginbyeliminatingtheobstaclesthatpreventyoufromfocusing.Inyoga,thebreathingtechniquesandasanahelpyouhere.Youarriveatthecrestordomeofthebellwhenyourmindcanremainfocused.Whenyoucloseorfinishyourmeditation,youultimatelyreturnyourawarenesstoanormalstateorlevel.
Butwhatdoesmeditationactuallydo,andwhyisitsoimportant?Herearesomeofitsprovenbenefits:
•Itencouragesrelaxation.
•Itincreasesawareness.
•Itenhancesmentalclarity.
•Itbathesthemindwithasenseofpeace.
F.Y.I.
TheYogaSutraslistfivepossiblestatesofmind:
1.Agitated.Themindthatwanderseverywhere,butendsupnowhere.2.Distracted.Themindthattriestofocusonanobjectbutbecomeseasilydistracted.3.Dull.Themindisnottotallypresent;itislethargic.4.Focused.Themindremainsattentiveandfocused,althoughithasnotattainedperfectclarity.5.Absorption.Theevolvedmind,orthestateinwhichthemindhasnodistractions.Nothinghindersabsorptioninthisstate.
Themindgenerallyhoversamongthefirstthreestates.Thelasttwostates.Thelasttwostatesarewhenmeditationcanactuallytakeplace.
MeditationandtheMind
Sittingstillandquietingthemindtakesperseveranceandpractice.Askinganadulttostillorquietthemindiscomparabletoaskingatwo-year-oldtositquietlyandnotwiggle—verydifficult,indeed.Themajorityofusspendourdaysbombardedbysensoryinput.Themindisactive—weengageitinreading,studying,writing,conversing,watchingtelevision,orspendinghoursinfrontofacomputerscreen.Themindseldomreposesorgetsawinkofrest.Ourbodieswouldrevoltorgetsickif
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wepushedthemtokeepupanequivalentpace—forexample,hiking,running,andswimmingalldaywithnowarm-uporbreak—fortoolong.Mentally,however,duringourwakinghoursourmindschannel-surf,tossingfromoneactivitytoanother.Allthisagitationdisturbsconcentration.Theoretically,duringmeditationallthementalactivitysettlesdown.Theminddoesn'tgotosleep,butmeditationallowsittobecomepeaceful,calm,andaware.
TwoTechniquestoCalmtheMind
Inyoga,themetaphorforthemindislikenedtoachatteringmonkeythathasbeenbittenbyascorpion.Meditatorsusedifferenttechniquesinordertohushallthestaticinthemind.
Meditationisnotaboutzoningout.Quitetheopposite;itrequiresthemindtofocusitsattentionononeobjectoronamoment-to-momentawareness.Therearetraditionallytwotechniquesusedtomeditate—concentrativeandmindfulness.Someformsofmeditationcombinethetechniques.Dependingonthemethodofmeditation,thefocusofattentionmayvary.Thegoal,regardlessofthemethodorobjectoffocus,istohushmentalactivity.
ConcentrativeMeditationTechnique
Thispracticefocusesonaconcreteobject,suchasacandle,thebreath,orasoundormantra,onwhichthemindisabletodwell.Ifthemindmeandersordrifts,theobjectorsoundservestorefocustheattention.
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MindfulnessMeditationTechnique
Thispracticeisalittlemorecomplicated.Insteadoffocusingonanobjectorsound,youacknowledgethefeelingsfloatingthroughyourmind,butyoudonotengagethefeelingsorthoughts;youwitnessorobservethemdispassionatelyandwithoutjudgment.
Breathing
MeditationExercise
Awarenessofyourpostureisvitalinameditationpractice.SitintheEasyPose(page65)andrelaxtheeyes.Closethem,andconcentrateonyourinhalationandexhalation.Invariably,yourattentionwillwander.Intrudingthoughtswillpopupwhileyou'retryingtoconcentrateonyourbreathingcycle.Don'tsquelchorfixateuponthem.Gentlybringyourattentionbacktoyourbreathing.
HelpfulHintstoPrepareforMeditation
Foremost,understandyourpurposeformeditating.Isitmedicalorspiritual?
Isitforstressreductionortorefineinnerawareness?Isitbecauseyouwanttomeditateorbecausesomeoneelsetoldyouitwouldbegoodforyou?Itiseasiertopracticemeditationifyoudefineorclarifyyourpurposeformeditation.
Meditationishighlyindividual.Thetechniqueortechniquesyourteacherusesinayogaclassmaynotsuityou.Youmayneedtoshoparoundforatechniquethatsuitsyourlifestyle.
Certainmeditationtraditionsfromotherculturesmaynotbeharmoniouswithyourcultureortraditions.Meditationexperiencesdiffersignificantly.Whilemuchhasbeenwrittenaboutthebenefitsofmeditation,it'sbestnottohaveexpectations.Meditationisaboutbecomingawareandsensitivetowhatoccurswithinyou.Itisnotanescape
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fromreality,oraretreatintoacave.Itisapracticethatleadstoharmonyandreality.Meditationisanilluminationofreality,notanescapefromit.
SittingforMeditation
Aswithallaspectsofyoga,sittingformeditationrequiresproperpositioning,form,andconcentration,althoughtheseshouldbeachievedinyourownindividualway.Herearesomebasicsforpreparingthesittingposeformeditation.
•BeginnersmaywanttositagainstawallintheEasyPose.Letyourkneesdroptowardthefloor.Takecarewithyourkneesinsittingmeditation;donotcompromisethembyforcingthemintoapainfulposition.Letthekneesdroponlyasfarastheycannaturally.
•Sitstraightwithyourheadandneckerectandyourspinestraight.Imagineaninvisiblestringrunningthroughyourspinewhichconnectsthe
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crownofyourheadtotheheavensandrootsthebaseofyourspinetotheearth.
•Yourweight,whensitting,shouldbedistributedevenlyonthebuttocks.
•Easeyourbackforwardtomeetyourchest.
•Adjustyourpositionforcomfort.
•Ifyourfeetbegintofeelnumbfrombeingtuckedunderyourlegs,adjusttheirposition.
•Makesuretheroomisconducivetorelaxationandyouaredressedcomfortablyandwarmly.
•Ifyoucan'tsitonthefloorinthisposition,sitinachairwithyourfeetontheground,spineerect,andyourhandsonyourlap.
Walking
MeditationExercise
Thisexerciseisonethatcombinesmeditationwithmotion.Inaquiet,bucolicenvironment,mindfullybegintowalkslowlyandwithintention.Connectyourbreathingwitheachfootstep.Eachstepbecomesameditation.
Althoughyouphysicallymoveinthistypeofmeditation,eachmovementisarticulatedandslow.
MeditationStyles
Youmaynotbeinterestedinmeditationatallanddecidetoskipthischapter;oryoumayfeelcontentwiththebriefmeditationattheendofyouryogaclass.Certainly,youcanpracticeyogawithoutpracticingaformalmeditation.Nevertheless,manyindividualshappenuponmeditationinaclassandquicklydiscoverthatmeditationaddsanotherdimensiontotheirlives.Nuancesoftranquillityappear;thesepeoplefeelpeaceful,sleepbetter,and
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acquireanotherlevelofawareness.Thesearepleasingsensationsthatindividualswanttointensify,andsotheyembarkonameditationpractice.
Therearenumeroustechniquesformeditation.Howonechoosestomeditateisverypersonal.Whileyoumaywanttoexperimentwithafewdifferenttechniques,it'sagoodideatofindonemeditationstylethatiscompatiblewithyou.
Thefollowingaresomeofthedifferentwaysthatpeoplepracticemeditation.Notallofthemeditationpracticesaretaughtinyogaclasses.
F.Y.I.
In1968practitionersofTranscendentalMeditationcametoHarvardMedicalSchoolandaskediftheycouldparticipateinastudytoshowthatmeditatingcouldlowerbloodpressure.
HerbertBenson,M.D.,theleadresearcher,foundthattheparticipantsinthestudyevokedabodilyresponsehecalled''therelaxationresponse,"theoppositeeffectofthefight-or-fightresponse.Physiologically,Dr.Bensonfoundthatthebodyrespondstomeditationby:
•Adecreaseinbloodpressure•Adecreaseinheartrate•Adecreaseinbreathingrate•Adecreaseinthemetabolicrate
Source:TheRelaxationResponse,HerbertBenson,M.D.
TranscendentalMeditation
TranscendentalMeditation,knownasTM,isnottaughtinyogaclasses.Scoresofindividualswhomeditateandpracticeyogatodaywereintroducedtomeditationinthe1960sbyMaharishiMaheshYogi.Bythe1970s,morepeoplewerepracticingTMthananyotherformofmeditation.
TranscendentalMeditationdoesnotuseasanaorpranayamatopreparethemindformeditation;TM'ssolefocusisonmeditation.
Atrainedinstructorgivesyouasecretsoundcalledamantra.Thesoundormantraresonateswiththeindividual.Afterreceivingthemantrafromtheteacher,theindividualmeditatestwiceadayfortwentyminutesusingthemantra.AccordingtoJosephVella,whoisacertifiedyogainstructorandhasbeenpracticingTMsince1974,"InTM,youletyourthoughtsbe,youdon'tobserveorwitnessthemandthereisnoobjectoffocus.Therepetitionofthemantrabecomeseffortless,thesoundseemstoslipaway,andmeditationbecomesautomatic.IfoundTMtohaveanoverwhelminglypositiveeffectonmythoughtsandattitudes."
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Mantra,orJapa,Yoga
AmantraisasacredSanskritsoundorsyllablefromawordthathasaparticularvibration.Japaistherepetitionofthemantra.Eachmantrahasacertainqualitytoitandhasbeenchosenbyateacherorsageespeciallyfortheindividual.Manypeopleusemantrastomeditate;however,noteveryonehasaspecificmantraorhaseverpracticedTranscendentalMeditation,whichrequiresamantra.
Youdon'tneedateachertogiveyouamantra;thereareuniversalmantrasthatpeopleuse.Thereisnomarketonmantras.Themostwidelypracticedmantrais"Om"or"Soham."Omisconsideredauniversalvibrationorsoundthatmostanyonecanuse.OmisusedinmanyyogaclassesasisSoham,whichmeans"Iamthat."Whenyouchantthesemantras,thesoundshouldstartdeepinyourthroat,movingthevibrationupthroughyourhead.
SMARTSOURCES
Ifyouwanttohearwhatamantracanactuallysoundlike,themusicianPaulHornrecordedthissoundinanalbumtitledPaulHornInsidetheTajMahal.
Chanting
Anotherwayofusingamantraistochantit.
"Notchanting,"youmayprotest,"it'sbizarre,tooweirdtoevencontemplate.Besides,whychantwhenyoudon'tknowwhatyouarechanting?"
Thisisaprettycommonreactionwhenchantingcomesup.Theideaofchantingoftenturnsmanypeopleoffonmeditationcompletely.Peoplefeelinhibitedaboutchantingandaresurprisedbytheeffectchantinghasoncalmingthemindandbodyoncethey
MalaBeads
andMantraMeditation
Anotherwaytopracticejapameditationiswiththephysicalaidofmalabeads.Thestringof108beadsisheldintherighthand.Eachbeadisrolledwiththethumbandafinger,onebyone,asyourepeatandfocusonyourmantra.
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tryit.Muchthewayahymnorspiritualsongseemstomoveorelevatethemindtoajoyousplateau,sodoeschanting.Chantingisaboutcontactingthesubconsciousmind.Nevertheless,inkeepingwiththeyogaphilosophyofdoingwhatiscomfortable,chantonlyifyouwishto.
STREETSMARTS
ConnieMazzelldiscoveredchantingthroughIntegralYogateacherstraining."Annuallywehadthree-daysilentretreats.Attheendofeachdaywechanted.Itwasthebestpartofthedayforme.TheunityintheroomenergizedmeinawayIhadneverexperienced.Chanting,orKirtans,isnotaboutthevoiceorabilitytocarryatune;it'saboutallowingyourenergytoflow.Peopleareinhibitedaboutchanting;noonereallywantstoopentheirmouthandbeltoutachant.IledamonthlychantinggroupinSanFranciscoandencouragedtheuseofsmallinstruments—littledrums,bells,tambourines,maracas,whicharetypicallyusedwithchanting.Peoplewereasinhibitedaboutpickinguptheinstrumentsastheywereaboutchanting.Onceafewpeoplegrabbedaninstrument,therestofthegroupjoinedin.Theenergyinchantingisremarkable."
Tratak
Tratakisavisualtechniquethathelpsfocusconcentration.Itrequirestheeyestobepartiallyclosedastheygazeupononeobjectintenselyforaperiodoftime.Trynottoblinkortakeyoureyesfromtheobject.Then,closeyoureyesandvisualizetheobjectinyourmind.Oneofthebestwaystotrytratakisbygazingattheflameofacandleforaslongasyoucan.Placethecandleateyelevelinadarkenedroom.Stareatitfortwoorthreeminutesbeforeclosingyoureyes.Onceyoucloseyoureyes,youwillbeabletoseetheglowandshapeofthecandleinyourmind.Someindividualsuseaflowerorotherobject.Again,thisisamatterofpersonalpreference.
Symbols
Sometimesapersonusesasymbolorphotoofaspiritualobject,asaint,orsomethingsacredtomeditateon.Othershavesmallaltarswithaphotoofasaintorguru,flowers,orasymbolicitemthattheyuseformeditation.Symbolsareextremelypersonal.Theadvantageofasymbolisthatitisabletotranscendculturalbarriers.Whatsymbolizessomethingsacredtooneindividualmaynot
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havethesamemeaningtoanother.Tomanyyogis,oneofthemostpowerfulsymbolsisthatoftheSanskritlettersfor"Om."
F.Y.I.
FrederickM.Luskin,Ph.D.,attheComplementaryandAlternativeMedicineProgramatStanfordSchoolofMedicine(CAMPS),oneofthetenNationalInstitutesofHealthresearchcentersonalternativeandcomplementarymedicine,hasdocumentedthepositiveeffectsofmeditationincurbingstressandanxietyforindividualswithcardiovascularproblems.Arecentpilotstudylookedatanothersegmentofthepopulation:teacher.Teachinghasoneofthehighestturnoverratesofanyprofessionduetostress.Thestudyfoundthatthemeditationgroupsignificantlyreducedtheirstresssymptomsinthe"domainsofemotionalmanifestations,gastrointestinaldistressandbehavioralmanifestations."
Source:"TheEffectofaMeditationProgramontheLevelofStressinSecondarySchoolStudentTeachers,"FrederickM.Luskin,Ph.D.,andAndrewJ.Winzelberg,Ph.D.
Mandala
Amandalaisacirculardesignthatdrawstheeyetothecenterofthecircle.Mandalasarecolorfulandcomplexandtakeavarietyofforms,fromasimplegeometricpatterntomoreelaborate,complicatedpatterns.Somemandalasareelaboratepaintingsoncloth.Themandalaisprofoundlysymbolicincertaincultures.ItistheforemostsymbolallegoricallyinTibetanTantraBuddhismforman'srelationshipwiththecosmosorthespiritualpathofthebodyandmind.OutsideofGraceCathedralinSanFrancisco,thereisamandala.ThefamouscathedralatChartres,France,hasamandalaonitsfloor.
Inmeditationamandalarepresentsthepathtoenlightenment.Whenonemeditatesonthecolorsinthemandala,thevisualstimulationawakensthemind,body,andspirit.
MindfulnessMeditation
ThistypeofmeditationgrewoutofBuddhistmeditationpractice,anditreferstothestateofbeingawakeormindful.Mindfulnessmeditationmeanspayingattention,inaparticularway,tothepresentmomentorsituation.Youdon'tchangethemomentorsituation,yousimplyacknowledgeitwithoutjudgment.Mindfulnessmeditationnurturesawareness.
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SMARTMOVE
RobertStahlteachesaneight-weekmindfulnessprogramatEICaminoHospitalinMountainView,California.Stahl'sclassfeaturespeoplewithvaryingconditions—acuteorchronicpain,asthma,insomnia,cancer,depression,arthritis,stroke.Thecourseincludesmeditation,gentlyyoga,andgroupdiscussion."Alotofthingsarise—loss,grief,anger,feelingsofbeingoverwhelmed.Stressandpainhavenoageoreconomicbarrier:I'mfindingmoreyoungpeoplefromSiliconValleyinmygroups,verystressedout.Theysitnexttoapersonwhomayhaveminimummobilityorwhohashadheartsurgery.Theresultisprettyremarkable.Onceanindividualdevelopsastrongdoseofself-awareness,heorsheneverreturnstothatplaceofunawareness.Everyoneleavesthecoursewithanabilitytocope,nomattertheircondition."
YourChoice:GrouporSolo?
Nowthatyouhavediscoveredallthesewonderfultechniques,howdoyouactuallyapplythem?Shouldyoumeditateinagroupsettingordoitsolo?Shouldyougetupatdawnormeditateatnight?Andhowmuchtimecanyoupossiblyekeouttomeditatewithanalreadyovercommittedschedule?Let'sstartwiththeactualsitting.
GroupSittings
Formany,theirfirstcontactwithmeditationisinayogaclasswithotherpeoplepresent.Otherindividuals,whodonotpracticeyoga,participateingroupmeditationthatspecificallyteachesonetechnique.Othersfindagroupthatteachesavarietyofmeditationtechniques.Groupmeditationsmightgatheronceaweekforaspecificperiodoftimetopractice.Agroup'sparticipantshavetheopportunitytosharetheirexperiencesandfeelings
aboutmeditation.
SoloSittings
Onthehomefront,meditationtypicallyremainsaprivateexperiencenotsharedwithhouseholdmembers,unless,ofcourse,theymeditate.Individualsmaycarveoutacornerintheirhometomeditate.Ifmeditationisanewpracticeinyourhome,youmayhavetoexplaintoyourfamilyorroom-
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matesthatyourequiresometimealonetomeditate.Whilethissoundseasy,fortheindividualwhohasnevershutthedoorandaskedtohavetwentyminutesundisturbed,therequestcancreatequestions.Ifquestionsarise,explainalittlebitaboutmeditationandwhatyouaredoing.Whenmeditatingathome,trytomeditateatthesametimeeachday.
TimeandMeditation
Thebesttimetomeditateiswhenitisquietandyouwillnotbeinterrupted.Youcanmeditateinthemorning,afternoon,orevening.Somepeoplemeditateinthelateafternoonandfindthattwentyminutesofmeditationrevivesthemfortheevening.Othersprefertomeditatebeforegoingtobed,andmanymeditateintheearlymorning.Themostauspicioustimesofdaytomeditate,accordingtonumeroustextsonmeditation,areatdawn,whenthedayisfreshandinactive,andatdusk,whenalltheactivityintheatmospherehassettleddown.
HowtoTellIfMeditationIsReallyWorking
•Yourmindwillfeelelevated.
•Youwillfeelmorepeaceful.
•Youwillfocusbetter.
•Yourqualityoflifewillfeelasifithasbeenenhanced.
•Meditationwillbereflectedinyouractions,thoughts,andattitudes.
HowLongShouldIMeditate?
Don'texpecttosucceedatsettlingthemindintoameditativestateinafewsessions.Cultivatinganeffectivemeditationpracticerequirestimeandpatience.Thelongeryouspendpreparingthemindbystudyingdifferentmethods,definingyourgoals,
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anddeterminingwhatistherightmethodofmeditationforyou,thesooneryouwillbeabletositdownandmeditate.
Thetimeframeyouallotformeditationwilldependonyourlifestyle.Aimfortwentyminutes,butifyoucansitforonlyfiveortenminutes,thenthatisthebestplacetobegin.Don'tforceyourmindtodosomethingitisnotpreparedtodo;itwillonlygrowmorerestless.Ifyoucanmeditatetwentyminutes,that'sastellarbeginning.Perhapsyouwanttoattemptthirtyminutes,forty-fiveminutes,oranhouraday,ifyouhavethedesireandthetime.Itisrecommendedthatyoumeditatealittleeachday.It'shighlyunlikelyyouwilltransformthemindintoaplacidplacemeditatingjustonceaweek.SomewordsofwisdomfromTheSivanandaCompaniontoYoga:"Meditation,likesleep,cannotbetaught—itcomesbyitself,initsowntime."
STREETSMARTS
SaraMyers-WadebeganpracticingTranscendentalMeditationin1976andpracticeduntil1986whenherfirstchildwasborn."Ithoughtaboutmeditation,andhadeveryintentionofweavingitintomyschedule.ThenIhadasecondchild.Unfortunately,withtwoboysandafull-timejob,Idon'tmeditateanymore.WhenIdidmeditate,Ifeltmyqualityoflifewasmuchricher.ThemostIcanmanageatthemomentistoreflectmeditativelyonthelandscapebetweenBainbridgeIslandandSeattlewhenItaketheferrytoworkfivemorningsaweek."
FittingMeditationintoYourLife
Meditationtakesdiscipline.Itwon'thappenwithoutitanditwilltaketimeevenwithit.Onceyouestablishthediscipline,andexperiencethebenefitsof
meditation,itbecomeshabitual,likebrushingyourteeth—youdoitwithoutthinkingaboutit.
Nevertheless,eventhemostdevoutmeditatorexperienceslifechangesthatcaninterruptaprettysolidregimen.Somethingasjoyousasthebirthofababycanputacrimpindailyroutines.Ifyoufindthattakingtwentyminutestomeditateputsstressonyourlifeatthemoment,curtailthetimeyouspendsittinginmeditation.Thetwentyminutes
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youhadtomeditatebeforethebabywasbornmayhavedisappeared.Infact,youmayfeelthattheentiredaydisappearswithoutamomenttorest.Don'tberateyourselforfeelguiltybecauseyourfriendswithchildrenstillmanagetomeditate.Whenyouarereadytoputsmallincrementsofmeditationbackintoyourlife,youwill.Itmaybeawalkingmeditationwithyourinfant,orareflectivemeditationinagardenorpark.Itmayhappenwhenyouarebreastfeedingorclosingyoureyesforafewminutesinawarmbathtubordoingabreathingexercise.Itcouldtakeafewmonthsorafewyearsbeforeyougetbacktoaformalsittingpractice.
WHATMATTERS,WHATDOESN'T
WhatMatters
•Thatyoufindthebestmeditationstyleforyou.•Thatyouareconsistentwithyourpractice.•Thatyoumeditateundisturbed.•Thatyourealizethatmeditationrequiresdisciplineandpreseverance.
WhatDoesn't
•Experimentingwitheverykindofmeditationunderthesun.•Thatyouswitchstylesorpracticeafewdifferentstyles.•Explainingmeditationtoothers.•Thatemotionscomeupduringyourpractice.•Thatlifechangesalteryourpractice.
MeditationandEmotions
Whenyoubegintotrulypayattentionandconcentratethemind,youmaybe
surprisedhowlittletimethemindactuallylivesinthepresent.Ouremotionsromancethemindintothepastorfuture.Weagilelyidentifywithouremotionsandwheretheytakeus.Inmeditation,theaimisnottoengagethemindintheemotions,orthoughts,buttobeanunattachedwitness.Whenwedetachfromourthoughts,actions,andemotionswithoutjudgmentorego,werecognizethattheystillexistbuttheynolongercontrolus.Inmeditation,themindacknowledgesemotionswithoutentrapmentorjudgment.
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TheResult:LifeAwarenessandClarity
Meditationinvolvesbecomingmoreawareandmoresensitivetowhatiswithinyou.Regardlessofwhatyouexperienceduringmeditation,youshouldbeawareofit.Failuretoexperiencepeaceofmind,mentalclarity,bliss,orotherideasyoumighthaveaboutmeditationisnotasignthatyoucan'tconcentrateormeditateproperly.Whatyouexperienceisnotimportant;whatisimportantinmeditationisthatyouareregularwithitandthatyoumakeaneffort.Remainwiththeobjectofconcentrationduringyourpractice,evenifyourmindwanders.Whenyouseeitmeandering,gentlybringyourconcentrationbacktotheobject.
Youneednotuseanyoftheaboveoptionstomeditate.Youmaybemoreinclinedtofindaquietplace,acomfortableposition,closeyoureyes,andrelax.Othersfindwalkinginnatureorviewingasunriseorsunsetapeacefulformofmeditation.Whatevermeditationtechniqueyouchoose,rememberthatitwillrequiresomepatience,practice,andperseverance.Intheend,meditationiswhatitdoesforyou,notforsomeoneelse.
THEBOTTOMLINE
Meditationisnotaboutaparticularfeeling,andthereisnoonewaytomeditate,butthereareseveraldifferenttechniques.Meditationrequiresperseveranceandpatienceregardlessofwhichtechniqueyouchoose.PeoplepracticeTranscendentalMeditation,mindfulnessmeditation,chanting,gazingatobjects,andsimplebreathingtechniques.NolongerthoughtofasNewAgequackery,todaymeditationtechniquesareincorporatedintotheprogramsofnumeroushealthinstitutionsbecauseofmeditation'shealthful,life-enrichingbenefits.
Asyoucansee,bothyogaandmeditationarehighlypersonalpractices.Intoday'sworld,yogaisincreasinglybecominglessgender-specific,asyouwillseeinthefollowingchaptersonyogaforwomenandformen.
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Chapter8—YogaforWomen
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Womenpracticeyogaforamyriadofreasons.Somewomendiscoveryogaduringpregnancy;otherseaseintoyogabecauseofmenstrualdiscomfortorforphysicalaswellasspiritualcomfortduringmenopause.Therearewomenwhohaveturnedtoyogaduringtraumaticlifechangesandregarditinahealinglight.Butthemajorityofwomenwhodoyoga,nomatterwhattheirage,practiceyogaforpersonalhealthorenjoyment.Yogaistheperfectcatalystforharmonizingtheirbody,mind,andspirit.
THEKEYS
•Prenatalyogautilizesastyleofyogathatdiffersfromregularyoga.•Therearespecificposesforpregnancy,andonestobeavoided.•Yogacanaidsomeofthediscomfortassociatedwithfemalcycles,frommensestomenopause.•Withhormonalchangesandthedecreaseofestrogen,womencanexperiencemoodshits,depression,andbonedeterioration.Yogaisagoodcompaniontocombattheseunwelcomechanges.
YogaandPregnancy
Congratulations!You'regoingtobeamom.Ifyoualreadypracticeyoga,youmaywonderifyoushouldgiveupyouryogaclassuntilafteryourbabyisborn.Perhapsyou'veneverdoneyoga,andpregnancyappearstobetheperfectopportunitytobeginaclass.
AccordingtoElizabethBassemir,aprenatalyogainstructorinSanFrancisco,California,''manywomentaketheirfirstyogaclasswhentheyarepregnant.About75percentofmystudentsarefirst-timemoms.Theywanttobearoundotherwomenexperiencingpregnancy."
Pregnancyisatimeofjoy.It'sajourneyofmiraculousmentalandphysicalchanges.Fatigueandnauseamaydominatethefirstfewmonthsofpregnancy.Yourbodybeginstochange,andsodoesyourattitudeabouthealth.Whilethemaingoalofprenatalyogaistopreparefortheactualchildbirth,practicingyogaduringpregnancycanhelprelieveanydiscomfortthatisassociatedwith
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pregnancy.Prenatalyogahelpsreleasephysicaltensioninthejoints,muscles,andback.Bystretchingthemusclesusedinbirth,itinherentlymakesbirth,easier.Inconjunctionwiththeposes,thereisplentyofconcentrationonthebreathingpracticesinpreparationforlabor.
PrenatalYoga'sBenefits
Thebenefitsofprenatalyogafaroutweightheoccasionalrisk.Manyyogastudiosandyogacentershaveaddedprenatalyogaclasses.SomeHMOsandinsurancecarriersarenowofferingorcoveringprenatalyogaclasses.Thebenefitsofprenatalyogaarenumerous.Cumulatively,prenatalyoga:
•Helpsyoufocusonyourpregnancyandyourunbornchild.Practicingprenatalyogahelpsyoutodiscoveryourinnerpowerandstrength.
•Balancesthebody.Settingasidesometimeeachdaytopracticebreathingexercisesandasananourishesandreplenishesthebody.Thisisespeciallyimportantifyouareworkingorhaveabusyschedule.
•Improvescirculation.Inpregnancy,theoxygen-carryingcapacityofyourbloodincreases.Yourownorgansneedmorebloodandthebabyandplacentawillneedapproximatelyonequarterofthebloodcirculatinginyourbody.Thisaccountsforthebreathlessnesswomensometimesexperienceduringpregnancy.Practicingyogaaidsyourcirculatorysystemasitdoesitsjob.
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ATestimonialfromYourAuthor...
Ihadpracticedyogaformanyyearspriortosigningupforaprenatalclass.MydoctorconsideredmypregnancytobehighriskbecauseIwasforty-twoyearsoldandafirst-timemom.Ididnotagreewithherassessment.Nevertheless,toeveryone'ssurprise,Iwentintolaborsixweekspriortomyduedate,andsixtymilesfrommyhome.Iwentintotheemergencyroom,wheredoctorsofferedconcernalongwithdrugsandmonitors.Perhapsitwastheyearsofyogaortheprenatalclass,butIfeltverycalmandsuremychildwouldbefine.Isaid,"No,thankyou"andbeganpracticingdeepyogabreathingandvisualization.Thebackpainswereexcruciating,andalthoughtheyogabreathingdidn'tmitigatethatpain,itfocusedmyattentionawayfromit.SixteenhourslaterIgavebirth,naturally,toahealthylittlegirl.Asexhaustingasthelaborwas,I
walkedoutofthedeliveryroomenergized.
•Improvesbreathing.Yogaencouragesyourbreathtoflownaturallyandnormally.Itincreasesenergyandvitality.Learningtoconcentrateonyourbreathpreparesyoufordifficultmomentsinlabor.
•Helpsstabilizeemotions.Pregnancyhasadramaticeffectonyouremotions.Youexperienceincredibleemotionaltransformations.Yogahelpsgetyouintouchwithyouremotionsaswellaswiththechangesinyourbody.
•Physicallypreparesthebodyfortheapproachingbirth.Therearecertainexercisesinprenatalyogathathelpthepelvicmusclesinpreparationforbirth.Givingbirthiswork;yogahelpsstretchandprepareyoumentallyandphysicallyforthisveryhard,butrewardingjob.
WhentoBeginPrenatalYoga
Aswithanyexerciseprogram,ifyou'veneverdoneyogait'sbesttoconsultyourphysicianornursepractitioner.Yourbodyisinconstantfluxduringthefirstthreemonthsofpregnancy.Therecommendedtimetobeginaprenatalprogramisafteryouhavecompletedthefirsttrimesterofyourpregnancy,orinyourfourthmonth.Research
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showsthatprenatalproblemsfrequentlyoccurwithinthefirstthreemonthsofapregnancy.Toerronthesideofcaution,waituntilthebeginningofyoursecondtrimestertobeginayogaclass.Prenatalyogaisdifferentthanaregularday-to-dayyogaroutine.
Consultyourdoctorbeforeembarkingonaprenatalyogapractice,particularlyifyouareconsideredhighriskorhaveanyhealthproblems.
First:ConsultYourDoctor!
It'strue,mostdoctorsdon'tpracticeyoga,andprobablyknowlittleaboutprenatalyoga.Theirmedicalspecialtyisfetaldevelopmentandyourprenatalhealthasyourbodyadvancesinpregnancy.Somewomenareathigherriskforprenatalproblems.Thosepreparingformultiplebirthsorwomenwhohaveextremelyhighbloodpressureshouldalwaysconsultwithaphysicianbeforeembarkingonaprenatalyogapractice.Ifyourdoctorhasnoknowledgeofyoga,askyourprenatalyogainstructorifshecansupplyyouwithphotosorimagesoftheasanatosharewithyourphysician.
Note:Besuretoconsultyourdoctorbeforeyouexerciseorpracticeprenatalyogaifyouhaveanyofthefollowingfactors:
•Hypertension
•Toxemia
•Diabetes
•Riskforprematurelabor
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PrenatalYogaPracticestoDo
Prenatalyogahelpsrelievestressandpreparesthebodyandthemindforthebirthprocess.Inatypicalprenatalclassyouwillpracticethefollowing:
•Standingpostures
•Sittingorkneelingpostures
•Pelvicfloorexercises
•Restorativeposes
•Breathing
•Visualizationandmeditation
PrenatalPosturestoAvoid
Therearecertainposturesthatyoushouldavoidduringpregnancy.Youmightreadorcomeacrossphotosthatshowwomeninwhatlookstobeprecariousposturesforthepregnantbody,suchasaheadstand,orshoulderstand.Manyofthewomeninthesephotosareyogainstructorsorhavepracticedyogaformanyyears.Theymaymodifythepostures,ortheyfeelconfidentenoughwiththeirbodiestopracticesuchposes.However,itisnotrecommendedthatpregnantwomenpracticethefollowingtypesofposes.
•Donotpracticeinvertedpostures,orposesthatturnthebodyupsidedown.
ANotetotheReader:
Thetypesofposturesandposes(andsomeofthespecificposes)mentionedinthischapterarefoundearlier,inchapter4,"TheAsana,"pages55–104.
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•Avoidposesthatstimulatetheabdomenagreatdeal.Likewise,avoidposeswhereyoumustlieonyourstomach.
•Avoidintensetwistingposes.
•Avoidsupineposesafterthetwentiethweek.
•Avoidjumpingintoposes.
•Atthefirstsignofbleedingorcramping,discontinueyoga(oranyexercise,forthatmatter)andcallyourdoctor.
•Comeoutofanyposethatfeelsstressful.
InvertedPosestoAvoid
Whileinvertedposeshavemanyhealthbenefits,itisbesttoavoidthemduringpregnancy.Theyreversethebloodflowinyourbody.Youshouldnotcomeacrossinvertedposesinaprenatalclass.Ifyoualreadypracticeyoga,it'sbesttodiscontinuetheseposesorasanaduringpregnancy.Theinvertedposesare:
•TheHeadStand(Shirshasana)
•TheShoulderStand(Sarvangasana)
•ThePlow(Halasana)
•Bendingforwardwherethecrowntouchesthefloor.
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AbdominalPosesandBreathingExercisestoAvoid
Youwillnotbeabletodoposesonyourabdomen.Yourinstructormayaltersomeoftheposesoruseprops.Whenstretching,dosowithcare.Avoidextremestretchingpositionswhichmaypullontheabdominalarea.Pregnancyisawonderfultimetostretchthebody,butnotstrenuously.
Breathingexercisesshouldbegentleandgradualinprenatalyoga.Avoidtherapidorintensebreathingexercises,suchas:
•Kapalabhati
•Bhastrika
SupinePosestoAvoid
Afterthetwentiethweekofpregnancyitisnotadvisabletodosupineposes.Positionedbetweentheabdomenandbackaremajorvesselsthatcarryblood.Lyingonyourbackcanimpedethisflowofbloodandsoreduceoxygendeliverytotheplacenta.
Pregnancyalsoputsstressonyourlowerback.Theenlargeduterusstretchestheabdominalmusclessothattheycannolongersupportthelumbarspine.Asyourpregnancyadvances,yourcenterofgravitychangesandispulledforward.Thisforwardpullstrainsthelumbarspineorlowerback.Posturalawarenesshelpsthisandsodoespracticingsquattingexercises.
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RelaxationPosestoAvoid
DuringyoursecondtrimesterofpregnancyyouwillhavetoforgotheSavasana(CorpsePose;Relaxationpose).Thereareotheroptionsforthiswonderfullyrelaxingposethatyourinstructorwillteachyou.OneisamodifiedCorpsePosewhereyourestonyoursidewithpillowsforsupport.Theotherisarestorativeposewithblankets,bolsters,andpillows.
Don'tassumethatwhatfelteasytodoandrelaxedinyourtwentiethweekofpregnancywillfeeleasyandrelaxedinyourthirtiethweek.Asyourbodygrows,sowillyourrepertoireofprenatalposesandyourprenatalingenuity.
Pregnancy,Gravity,
andYoga
Yourcenterofgravityshiftsduringyourpregnancy,andsodoesyourcenterofbalance.Inpreparationforchildbirth,thebodyreleasesahormonecalledrelaxinthataidsinthedeliveryprocess.Relaxinallowstheligamentsandtendonstostretchmoreeasily.However,thereleaseofrelaxinalsoreducesthemuscularandligamentsupportinthebody,increasingthelikelihoodofstrainduringexercise.
InYourFinalWeeksofPregnancy
Asthebirthofyourbabyapproaches,yourbodybeginstofeelheavy.Thepressureofthegrowingbabypushesonyourorgans.Theyfeelscrunchedtogether,makingitdifficulttosleep.Asthebabymovesintothebirthpositionitsheadmaypushonaligamentcalledtheroundbone,causingirritation.Themagicofpregnancyoftenturnstofatigueafewweeksbeforeyourbaby'sbirth.Yourbodyissendingyouanimportantmessage—relaxandrestwheneveryoucan.Youmaywanttoshortenyouryogapractice,ordosimplerestorativeposes.
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MensesandYoga
Womenexperienceextraordinarycyclesthroughouttheirlifetimes.Becauseofhormonalpatterns,menses,childbirth,andmenopause,awoman'slifeisanintricatepassageofmagicalcycles.Nevertheless,womendon'talwayseasethroughthecyclicalgalaxywithoutemotionalorphysicalinterruption.Thefirstawakeningofawoman'scyclebeginswhensheisayounggirlwithmenstruation,oftenbeforesheevercomesacrosstheword"yoga."
Everymonth,untiltheonsetofmenopauseorduringpregnancy,awomanovulates,releasingeggsinpreparationforpregnancy.Whenpregnancydoesnotoccur,aself-cleansingprocess,calledmenstruation,occurs.Somewomenbreezethroughmenseswithlittleornodiscomfort.Butmanyexperiencementalandphysicaldiscomfortcausedbythefluctuationofhormonesorstress.ThisdiscomfortisknownaspremenstrualsyndromeorPMS.WomenexperiencePMSinvaryingdegrees,butsomeofthemorecommonsymptomsassociatedwithPMSarethefollowing:
•Bloating
•Backpain
•Irritability
•Depression
•Breasttenderness
•Foodcravings
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Theseareunpleasantpassagesforthewomenexperiencingthesesymptoms.Havingaregularyogapracticehelpsrelievemanyofthesesymptoms,orcurtailstheintensityofthem.
Yogaprovidesimmediaterelieffordiscomfortandanopportunityforinnerrenewal.Someoftheasanahelprelievephysicaldiscomfortfromcrampsandbackpain,whileotherseaseemotionaltension.Becausethebodyisnaturallycleansingormovingmatterout,avoidinvertedposesduringmenstruation.
STREETSMARTS
MoodshiftsarenotanewphenomenontoArielaWilcox."I'vebattledPMSforever,butwhenperimenopausestarted,IfeltlikeAttilatheHun—myfriendsranforcover.Ibeganeatingdifferentlyandexercising,butitwasn'tuntilIaddedmeditativepracticesfromyogathatIreallyfeltbalancedandincontrol.Ichantandmeditatedaily.It'sanintegralpartofmylife."
HelpfulAsanaforPMS
ThefollowingexercisesarehelpfulforPMS:
•TheCobra(Bhujangasana)
•TheCat(Bidalasana)
•TheRelaxationPose(Savasana)
PerimenopauseandMenopause
Withinthenexttwentyyears,upwardsof40millionAmericanwomenwillentermenopause.Menopausecanoccurbetweentheagesofthirty-fiveandsixty.Theapproximateageofmenopausehoversaroundtheagesoffiftytofifty-five.Priortomenopause,womenexperienceperimenopause.Thisisnotthesameasmenopause;itispremenstrualtensionfromdelayedmenses.Inperimenopause,the
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ety,manywomenfearandloathetheonsetofmenopause.Itcanbecomeatimeofgreatconsternationinsteadofameaningfulriteofpassage.Practicingyogainspiresaspiritualawakeningandempowersawomanasitawakensthebodytoitsstrength,flexibility,andnaturalwisdom.Womenwhohavepracticedyogapriortomenopausefindtheonsetofbothperimenopauseandmenopauseeasierorreportlessdiscomfortassociatedwiththesecycles.Yogacanhelpcombattheemotionalandphysicalstressthatisoftenapartofmenopause.
F.Y.I.
Ifyouhavenotpracticedinvertedposturesorhaveneverdoneyoga,donottrythemonyourown.Alwaysseekagoodteacher.Ifyouhaveaneckinjury,spinalinjury,orhypertension,donotpracticeinvertedpostures.Aknowledgeableteachercanhelpyouwithmodifiedinvertedpostures.
YogatoAddressAnxiety
Thestretchinginyogaincreasesjointmobility.Thecombinationoftheposturesandmeditationhelpstotoneandsoothethesympatheticnervoussystemandrelieveanxiety.
YogatoAddressHotFlashes
Scientistsarenotsurewhatcauseshotflashes.Somespeculatethatthebody'stemperaturegoesawrywhenthehormonesfluctuate.Nevertheless,incertainsocieties,suchasJapan,hotflashesarerelativelyrare.Thereisnowordfor''hotflash"intheJapaneselanguage.InAmerica,nearly80percentofwomenreportexperiencinghotflashes.Invertedposes,whichcausethe
flowofbloodtoreversedirection,appeartohaveameasurableeffectontheglandsoftheendocrinesystemthatregulateshormonelevels.
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STREETSMARTS
RobinMontgomerydiscoveredyogainthe1970swhilegoingthroughadivorce."Itookaclassinsomeone'shome.Weweresixwomen,asmall,intimategroup,andIlovedit.Ithelpedmegetthroughtheemotionalturmoil.LaterIbegantakingclassesattheSelf-RealizationCenterinEncinitas,California.AlthoughIdonotpracticeyogaregularly,theprinciplesarestillverymuchapartofmylifestyle—tranquillity,anabilitytonotletstressfulsituationsderailmylife,andasenseofpeace."
YogatoAddressHormonalFluctuations
Practicingyogacanhelpaddressunderlyinghormonalchangesthatproduceanxietyandmoodiness.Stress,poornutrition,andhormonalshiftsareassociatedwith:
•Lowlibido
•Fatigue
•Depression
•Moodswings
Thesetendtodepletetheadrenalglands.Duringmenopausetheovariesstopproducingprogesteroneandestrogen;however,estrogencontinuestobemanufacturedbyanumberofotherorgans,suchastheadrenalglandsandkidneys.Practicingyogaposes—suchastheHalfSpinalTwist,lyingonthe
floorandbringingyourkneestoyourchest,orbackwardposessuchastheBowPose—helpstostimulatethekidneysandadrenals.
YogatoAddressMoodSwingsandDepression
Moodswingsareacommoncomplaintduringbothperimenopauseandmenopause.Theyareuncomfortableand,somewomenreport,uncontrollable.
Onewaytohelpalleviateinsomnia,irritability,
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anddepressionassociatedwithmenopauseistopracticesoothingpostures.Poseswithforwardbends,suchasUttanasana(seepage62)orJanuShirshasana(page71),soothethemindandcalmthenervoussystem.Theseposesstretchthespineandplaceagentle,reassuringpressureontheabdomenanduterus.
SMARTSOURCES
NationalOsteoporosisFoundation115017thSt.,N.W.Suite500Washington,DC20036-4603(800)223-9994
www.nof.org
America'sleadingsourceforwomenseekingup-to-date,medicallysoundinformationoncauses,prevention,detection,andtreatmentofosteoporosis.
YogatoAddressBoneDeterioration
Oneoftheconsequencesofmenopause,duetothedecreaseofestrogen,isosteoporosis.Osteoporosisliterallymeans"porousbones."Lifestylecanplayanimportantroleinosteoporosis,butsocancertainmedicationsthathaveadebilitatingeffectonbones.Weight-bearingexercisesandahealthydietarevitaltoagingbones,butyogacanalsoplayanimportantroleinbothstressmanagementandposture.Awoman'sframecanactuallydiminishwithosteoporosis.Roundedbacks,slumpedshoulders,andvertebralfracturesoftencontributetothecollapseofvertebrae.Practicingyogaassistswithspinalalignment.
There'snosolid,worthwhilereasonforwomentowaittobeginayogapracticeinordertomanagemoods,staveoffboneloss,orassistwithanyoftheothernumerousprovenbenefitsthatyogaofferswomen.Yoga,formanypeople,bothwomenandmen,isaninjectionofinspiration—nomatterwhatpassageorcycleoflifeonemaybeinorhappentobegoingthrough.AyogaclassmightnotkissPMSgood-byeforeverorhelpyouconquer
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Chapter9—YogaforMen
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Withtheadventofyoga'spopularityanditsnumerousbenefits,morementhaneveraretakingandteachingyoga,makingtheexerciseevenmoreaccessible.
WhenyogainstructorRogerEischens,arunner,four-starathlete,andformeruniversityfootballcoach,tookhisfirstyogaclassin1969forstretching,ahandfulofmenwereinterestedinyoga.Eischens,whoteachesanoffshootofIyengaryogacalledenergyyogasaysathletesareincrediblystrongbutlacktheflexibilityandbalancethatyogacangivethem."Iworkfromthepremisethatyogaisthebasicmovementthatpreparesoneforanythingtheywanttodo;yogamakesallthingsaccessible."
THEKEYS
•Therearealltypesofmythssurroundingmenandyogathatkeepmanyfromalife-enhancingexperience.•Thereisnoneedtocompartmentalizeayogapractice;yogaactuallyrelatestoyourdailylife.•Yogaisnotasport,butyogaisgreatforathletes,anditenhancestheathleticexperience.•Youcansurpassthatfirstunsatisfyingyogaclass.•Thereissometimesunexpressedconcernabouttheterminologyofunifyingthefemaleandmaleenergiesinonebody.Performingyogawillnotmakeyoumorefeminine.
DoRealMenDoYoga?
Ifyou'reatypicalNorthAmericanmale,youworklonghoursandexperienceafairamountofstressduringtheday.Nevertheless,youtryandbalancethisstresswithaworkout,orincorporatefitnessintoyourroutine.Youfeelconfidentthatbetweenwork,family,andfriendsyoumanagejustfine.
You'resurprisedthatyourannualphysicalrevealsalarminglyhighbloodpressure.Yourdoctorsuggestssomedietaryrestrictionsandpills.Butyourgirlfriendorwifesuggeststheunthinkable—ayogaclass!
Butisitallthat"unthinkable"?Surprise!It'snot,simplybecausethebenefitsofyogaarenotgenderspecific.Millionsofmentheworldover
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YogaMyths
InIndia,traditionallymenteachyoga,andtheyarecreditedwithimportingyogatotheWesterncultures.InAmericatheoppositeoccurred—itisprimarilywomenwhohavetaughtyogaclasses,althoughthisisrapidlychanging;moremenareteachingyogathaneverbefore.Forbothmenandwomenwhopracticeyogathepsychologicalbenefitsareagiven.Butphysiologicallywomentendtohavemoresupplenessandbalancegoingintoyoga.Menhavestrength,yettheirathletictraininghasignoredtheirbody'salignment,balance,andsuppleness.
Thefollowingaresomeofthemorecommonreasonsformentoembarkonyoga.Alsogivenarerebuttalstomythsaboutyoga.
STREETSMARTS
Aftertwentyyearsontheroadasacountry-westernmusician,BillHendrickleftthemusicindustrytoworkinartrestoration.Fouryearsintohisnewprofession,hewasdiagnosedwithchronicfatiguesyndrome."Ibecameobsessedwithaspiritualpath.IparkedmyselfinmetaphysicalbookstoresandreadeverythingIcould.Imetanoldfriendanddiscoveredthatourspiritualexperienceshadsomesimilarities.Shewaspracticingsiddhayoga,averytraditionalyogabasedonaguru-disciplerelationship,whichincorporatesthestudyofVedictexts,rajayoga,meditation,chanting,karmayoga,andtoalesserextenthathayoga.IbeganreadingMutananda'sbooks,thefounderofsiddhayoga,andhavestudiedwithhisdisciplewhocametotheWest,SwamiGurumayi,forthelasttenyears."
•Yogaisnotwimpy.Aucontraire,yogarequiresconcentration,strength,determination,andstamina.Thepayoffisn'tbiggermuscles,butbalanceand
flexibility.Athirty-minuteroutinecanstretcheverymuscleinyourbody.Someoftheposturesrequiregreatstrength.(SeethePeacockPose,Mayurasana,onpage90.)
CharlieJones,anairlineemployeewhohurthisbacklifting,hasbeendoingtheSunSalutationforsixyears."It'sallIdointhemorning,besidesafewpush-ups.IhadnoideaIwasdoingyogawhenIstartedit,andIdon'tpracticeyogaotherwise.I'vesufferedforyearsfromabadback,andafriendsuggestedItrythisexercise.Hedidn'tcallittheSunSalutation,butwhenIpurchasedatapetobetterunderstandthesequences,IrealizedIwasdoingyogaandithadaname.Ipracticeitprettyregularly,butonlytwiceeachsession,once
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Chapter10—YogaandHealthConcerns
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Inthelastdecadeyogahasbecomeapartofclinicsandhospitalstohelpmanageavarietyofchronicdiseasesanddisorders,bothphysicalandmental.Yogaisnowthefoundationforseveralstressreductionprogramsaroundthecountry.
THEKEYS
•Yogahasmadeinroadsintomainstreammedicineandisbeingusedinavarietyofhealthcareinstitutions.•Yogaisrestorativeandhelpsindividualsmanagebothchronicandlife-threateningillnesses.•Thebenefitsofyogaarewelldocumentedinsomecirclesofcardiology.•Yogaandmeditationareanintegralpartofanumberofchronicpainclinicsaroundthecountry.•Nearly80percentofAmericanssufferfrombackpain,andsomeofthempracticeyogaforrelief.•Repetitivemovementsputyouatriskforcarpaltunnelsyndrome;someyogaexerciseshelptotacklethiscondition.
YogaandMainstreamMedicine
Goodhealthisthefruitofayogapractice,soitisnosurprisethatthehealthbenefitsfromhathayogaandmeditationhavebeensuccessfullyincorporatedtotreatoraugmentsomeclinicalconditions,fromheartdiseasetothereliefofchronicpain.WhileyogahaslongbeenapartofAyurvedicmedicine,itisonlyjustbeginningtomakeinroadstoWesternmedicalinstitutions.WhereskepticismanddoubthavebeenputasidebytraditionalWesternclinicians,theresultshavemadeheadlines.
TheCostofStress
Stressislinkedtohypertension,heartattacks,diabetes,asthma,chronicpain,allergies,headaches,andinsomnia.Thecoststoindustryfromdealingwithstress-relatedailmentshashitthe$200billionmark,andevenindividualswhoarenotillfindthatstressdominatestheirlives.DebbieHamolsky,anoncologynurseinSanFrancisco,waspromptedtoexploreyogaduringacollaborativeworkeffortwithDeanOrnish'sprogram.''Myscheduleisso
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hecticthat,althoughIhadbeenmeaningtotakeyogaforyears,somethingalwayscameup.Ioptedforthisweeklongretreat,andgrumbledaboutwhatIneededtodoasIdrovetotheretreat.Indeed,IwasstressedwhenIarrived,butafteraweekofrelaxation,alotofyoga,meditation,andanenormousamountoftimesittingstill,Ifeltmybodyandheadrelaxinanextraordinaryway.Itwasa110percentpositiveexperience.Istilldon'thavetimeforayogaclass,butImanagetopracticerelaxationfromtapes."
F.Y.I.
40millionAmericanshavecardiovasculardisease.
60millionAmericanshavehighbloodpressure.
80millionAmericanshaveelevatedlevelsofcholesterol.
Forone-thirdofthepopulation,thefirstindicationthattheyhaveheartdiseaseisaheartattack.
Source:Dr.DeanOrnish'sProgramforReversingHeartDisease
WhatYogaCanOffertheAfflicted
Yoga'smultifacetedapproachtolifeandhealthoffersrestorativeenergy,hope,strength,andinspirationintimesofillnessandforthoseafflictedwithaninjury,migraines,repetitivestrains,oralife-threateningcondition.
Lifebeginswiththebreath,andbreath,ofcourse,iswhatsustainslife.AsAliceHodge,authorofTakingChargeofYourHealth,pointsout,yogais
aboutconnectingourinnercorewithourbreath:
"Practicingyogaiswhatmakesmefeelthebestatthistime,"saysHodge,whowasdiagnosedwitharareformofcancerandhasundergoneeightsurgeriesinlessthanadecade."IpracticedyogabeforeIwasdiagnosedwithcancer,butithasbecomeavitalpartofmylife.Yogahasbeenanimmensesupportemotionallyforbothmyfamilyandme.IgotoclasseswhenIcan,andathomeIrelyontherestorativeposestohelpmesleep.The
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breathingpracticesandimageryhaveguidedmethroughsomedifficultmoments;they'vealsogivenmestrengthandaverypositiveoutlookonmylife."
F.Y.I.
Afive-yearstudyoftheDeanOrnishprogramshowsthatheartpatientswillingtoradicallychangetheirlifestyletoreducestressanddietaryfatcanreverseheartdiseaseandarelesslikelytoneedhospitaltreatment.Patientsinthestudy,whomadeintensivechangesindiet,exercise,stressmanagement,andotherlifestylefactors,showedgreaterreversalofcoronaryheartdiseaseafterfiveyearsthanafteroneyear.
Source:JAMA,JournaloftheAmericanMedicalAssociation,December1998.
YogaandHeartDisease
Nooneinthefieldofcardiologytookyogatohearttwentyyearsago.Itwasanacceptedarticleoffaithamongcardiologiststhatcoronaryheartdiseasewasprogressiveandirreversible:theconventionalwisdomwasthatifyouhadcoronaryheartdisease,itwouldonlygetworse.ThisgloomypredictionforpoorhealthtroubledDeanOrnish,aresidentatBaylorMedicalSchoolinTexas.Oneeveningathisparents'homeinHoustonhewasintroducedtoamanbythenameofSwamiSatchidananda.DoctorOrnishbeganstudyingyogawithSwamiSatchidananda,whomhecreditswithtriggeringhispioneeringworkinthereversalofheartdisease.Ornish'sprogramincludesavery-low-fatdiet,yoga,meditation,relaxation,andexercise.
Amaverickinthefieldofreversingheartdisease,theOrnishprogramisnow
inhospitalsaroundthecountry,andthebookDr.DeanOrnish'sProgramforReversingHeartDiseaseisusedbycountlesspatients.ManyofDr.Ornish'spatientswhocommittohisprogramareinitiallyreticentandscared,muchthewayWernerHebenstreit,oneoftheoriginalsubjectsinDr.Ornish'sfirstpilotstudy,wasthirteenyearsago.
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STREETSMARTS
InternationalyogainstructorAmyGage,formercoordinatorofLifestyleHeartTrialResearchfortheDeanOrnishPreventiveMedicineResearchInstitute,says:"Ifeelbasicallythatwearespiritualbeings,oncewecanscratchthesurface,whichhappensinyoga.Particularlyifonehasalife-threateningdisease,itallowspeopletogetintouchwiththeirinnerlives.Teachingyogahasalwaysbeenatransformingexperienceformeasanindividualandasayogateacher."
Yoga'sProvenBenefitsinHelpingThosewithCoronaryHeartDisease
WhenWernerHebenstreitmetDr.Ornish,theseventy-one-year-oldhadsufferedtwoheartattacks,fourfailedangioplasties,andhadanintensedisdainfordoctors.WhenDr.OrnishcalledandaskedWernertoconsiderbeingpartoftheoriginalexperimentalprogramonheartdisease,Wernersaidhewasn'tinterested.
"Iwasamiserableoldman,aninvalid.Ihadalwaysbeenactivephysicallyandmentally.NowIcouldn'twalkacrossthestreetwithoutchestpains.WhenDr.Ornishsaid,'Youreallyhavenothingtolose,Werner,givemeafour-weekcommitmenttotheprogram,'Ienteredtheprogram."
WernerwalkedthroughthedoorofthePreventiveMedicineResearchInstituteinSausalito,California,acompleteskeptic."Yogawasnotnewtome,IhadlivedinIndiadecadesago.Ihadnointerestinyogaormeditation,butIwasn'tastrangertothosesciences,"recallsWerner.
Dr.Ornish'sprogramisadrasticdeparturefromotherheartdiseaseideologies.ItrequiredWernerandthethirteenotherheartpatientstopractice
elementaryyogapostures,relaxation,andmeditation,alongwithstrictdietarychangesandmandatorygroupdiscussionsattheendofeachsession.Spouseswereencouragedtoattendtheprogram.
SMARTSOURCES
PreventiveMedicineResearchInstitute900BridgewaySausalito,CA94965(415)332-2525
"Thefirsttimetheyogainstructortoldmetolieonmyback,IwassureIwouldnevergetupagain.Inretrospect,thehardestpartoftheprogramwasn'ttheyogaormeditation,buttalkingaboutfeelings.IrealizedthatIdidn'tknowa
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thoughtfromafeeling.Tositandgrapplewithfeelingsinagroupwasmuchmoredifficultthanstretchingmybodyforwardorcalmingmymind.Ittookalotofpryingtoopenmyheart.Today,mywifeandItravelallovertheworldlecturingfortheOrnishprogram.IguessyouwouldsayI'manOrnishconvert.Ievenspeakonnationaltelevision,andwhentheyogateachercan'tteachourweeklyyogaclass,I'mtheinstructor.Life,ateighty-four,hasneverbeenbetterorhealthier."
F.Y.I.
Arecentstudytrackingatwo-yearfollow-upoftheeight-weekstressreductionprogramatEICaminoHospitalfounda51percentreductioninvisitstothedoctoranda54percentreductioninuseofmedication.
Source:RobertStahl,Ph.D.
YogaandChronicPain
AroundthesametimeDeanOrnishwasinTexaspursuinghistheoryonthereversalofheartdisease,MassachusettsscientistJonKabat-Zinn,Ph.D.,hadazanynotionofintroducingtheprinciplesofyogaandmindfulmeditationintoastressclinicforchronicpain.In1994hissuccesswasfeaturedonthePBSBillMoyersspecial"HealingandtheMind."Today,250hospitalsaroundthecountryhaveimplementedJonKabat-Zinn'smindfulnessprogram.
F.Y.I.
"Inanationwidesurvey,chronicbackpainsufferersfoundyogatobethemostsuccessfulofallapproachestobackacherelief."
Source:ArthurC.KleinandDavaSobel,authorsofBackacheRelief
Kabat-Zinn,whoisexecutivedirectoroftheCenterforMindfulnessinMedicineattheStressReductionClinicattheUniversityofMassachusettsMedicalCenter,hasanapproachtochronicpainthatemphasizesgentleyogaandmindfulnessmeditation.Thesuccessoftheprogramreliesonaprocess.Theprocessisn'talwayseasy;therequirementisnotthatoneliketheprocessbutthatonesimplydoesit.
Foreightweeks,peopleafflictedwithvarying
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SMARTSOURCES
StressReductionClinicUniversityofMassachusettsMemorialHealthCenter55LakeAvenueN.Worcester,MA01604(508)856-2656
Mind/BodyMedicineClinic2440E.5thSt.Tyler,TX75701(903)592-2202
AwarenessandRelaxationTrainingSantaCruzMedicalClinic2025SoquelAve.SantaCruz,CA95062(408)458-5530
StressManagementClinicTheChopraCenterforWell-Being7630FayAvenueLaJolla,CA92037(888)424.6772Emphasisonthebody-mind-spiritconnection
AssociationofTranspersonalPsychologyP.O.Box4437Stanford,CA94305(650)327-2066
YogaandBackPain
Backpainresultsfromavarietyofcomplexfactors,fromcongenital
disorderstopoorposturetoinjury.Theconditionofyourspineaffectsyourentirebody.Manypeoplesufferfromseverebackailmentscausedbystress.Stressdepletestheoxygeninyourbody.Whenthemusclescannotgetenoughoxygentonourishesthem,theyspasm.Thewaywesit,stand,andmoveallcancreatepotentialproblemsforourspines.
Boththebreathingpracticesandtheasanaincreasetheoxygeninourbodies.Practicingasanastretchesthespineandkeepsitsupple.Butifyoualreadysufferfromabadback,orhavehadbacksurgery,youmayfearhurtingyourbackinayogaclass.Noristheideaofsittinginameditationposeappealingifyouhaveabadback.Forspinalproblemsitisparamountthatyoufindaclassspecificallydesignedwithyourbackinmind.Thisisnottosaythatyouraverageyogainstructordoesnothaveaworkingknowledgeoftheback,butposturesandasananeedtobealteredforbackproblems.
BackProblems?IssuesandQuestionstoConsiderbeforeTakingupYoga
Betweenyourneckandbuttocksliesahugechunkofanatomicallandscape.Andifyouhavebackproblems,it'sbesttotalkwithayogateacherbe-
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foreyouembarkonaclass.Explainasspecificallyasyoucanyourbackdilemmaandanyconcernsyoumayhave.Ultimately,askwhatexperiencetheteacherhashadinteachingstudentswithbackpain.Herearesomeotherissuestoexplorewithyourinstructor:
WHATMATTERS,WHATDOESN'T
WhatMatters
•Thatyouapproachyogaasatreatmenttomedicalproblemswithanopenmind.•Beingwillingtointegrateyogaintoyourtraditionalhealthmodalities.•Yogamaynotcurechronicpain,butitmayeaseit.•Thatyoufindayogateacherwhohasexperienceteachingindividualswithyourcondition.
WhatDoesn't
•Yourhistoryofsuccessorfailurewithothertreatmentmodalities.•Thatyou'realittleskeptical.•Yourage.•Thatyourinsurancecarrierdoesn'tacknowledgeyoga.
•Doyouhaveacervical,thoracic,orlumbarproblem?
•Haveyouhadsurgeryordoyouhavefusedvertebrae?
•Doesyourspinalinjurystemfromanaccident?
•Howfearfulareyouofmovement?
•Doyouhaveacuteorchronicbackpainoraseveregeneticproblem?
•Howwillyoumastermeditationpracticesorbreathingpracticesifyoucannotsitforlongperiodsoftime?
•Aretherepillowsandblanketsavailabletosupportyourback?
YogaandCarpalTunnelSyndrome
Ifyouworkoncomputers,playaninstrumentprofessionally,ordoanytypeofrepetitivemovement,youareatriskforcarpaltunnelsyndrome.Carpaltunnelsyndromeoccurswhenthemedianormid-
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dlenerves,whichareinanenclosedcompartmentboundbythecarpalbones,arecompressed.Increasedpressurewithinthetunnelfromrepetitivemovementaggravatesthesyndrome.Carpaltunneloccursmorecommonlyinwomenthanmen,probablyduetothefactthatwomenhavesmallercarpalbonesandlesstunnelspacethanmen.
AFebruary1999studypublishedinTheLancetmedicaljournalexaminedelevenyogaposturesforthearm,eachheldforaspecifiedamountoftime,alongwithrelaxation.Aftereightweeks,thegripstrengthwassignificantlybetterandpainreductiongreaterinthosewhodidyogathaninthosewhodidn't.OneoftheprimarypositionswastheNamaste,orPrayerPosition.
Namaste
(PrayerPosition)
Here'sasimpleexercisetodotohelpwardoffthedamagingeffectsofcarpaltunnelsyndrome.Ifyouhavecarpaltunnelsyndrome.Ifyouhavecarpaltunnelsyndromeorarthritisinyourwrists,keeptheforearmstogetherduringthisexercise.
1.Bringthehandsinfrontofthechest,gentlyjoiningthepalmsandfingerstogether.Yourforearmsshouldnotbetouchingandyourelbowsareslightlyextended.
2.Firmlypressthepalmstogetherandholdfor2counts,thenrelax.
3.Againpressthepalmstogetherandspreadthefingersagainsteachotherandfirmlypresstogether.Holdforthecountof2,thenbringthefingersbacktogetherandrelax.
YogaandArthritis
Yogawillnotcurearthritis,butitwillhelprestorejointflexibilityandstrengthenmovement.Practicingyogawillhelppreventthedegenerationofhealthyjoints.
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YogaandHealthInsurance
Asevidenceofthehealthbenefitsofyogacontinuestomount,someinsurancecarriersandHMOsarebeginningtocoveryoga.AtKaiserPermanente,oneofthelargestHMOsservingtheUnitedStates,yogaandmindfulmeditationclassesareofferedthroughtheHealthEducationServicesDepartment.NancyBouffard,directorofKaiserPermanente'shealtheducationservicesinSanFrancisco,saystheclassesdonotconcentrateonoradheretoonestyleofyoga,butdemonstrateavarietyofyogapostureswithanemphasisonstretching,toningmuscles,relievingtension,andcultivatingmind-bodyawareness.NotallKaiserPermanentesitesaroundthecountryofferyoga,butagrowingnumberdo.Althoughtheclassesarenotfree,thefeeisnominalformembersandonlyabitmorefornonmembers.
THEBOTTOMLINE
Yogaisverygoodmedicine,anditdoesn'trequireaprescription.Itisagoodantidoteforchronicpain,backpain,arthritis,andevensomelife-threateningillnesses.Manyclinicsandhospitalsrecognizeyoga'shealingabilitiesforindividuals,andclassesarecroppingupinhealthcarefacilitiesacrossthecountry,someofwhicharesubsidizedbyinsurancecoverage.Manyyogateachersbecomeyogatherapists,specializinginoneormoreformofhealingyoga.Peoplewithillnessesorchronicpainshouldinvestigatethepotentialyogamayhaveinhelpingthemdealwiththeirconditions.
Whilethischapterexploredsomeofyoga'scontributionstothehealthfield,thelastchapterofthebookshowsyoga'sfullspectrum—ittakesyogaintotheworkplace,ontheroad,andfromthewide-eyedwonderofachild'svisionofyogatotheamazementandbeautyofseniorspracticingyoga.
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Chapter11—Yoga:ThePeripateticPractice
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Readingandlearningaboutyogaiseasy.Theessenceofyogaisbalance,hummingalongwithoutwatchesorworry.Ittakesamodicumofcreativityandcommitmenttofindthatbalance.Thetruthisthatitisachallengetoekeoutacornerofourlivesforyogawithourchaoticschedules.Betweenmarriage,thekids,baseballpractices,swimminglessons,relocation,andbusinesstrips,thefullcalamityoflivingdoesn'toffermuchtimetotossastickymatonthefloorandmeltintotheCorpsePose.
Yogawillnotturncalamityintopleasure,butitisacatalystforchangeandpeaceofmind.Threadsofyogacanweavesurprisingresultsintoanarduousday.Ifyoutrulywanttopracticeyoga,startwithwhereyouareatthismoment.Youmayhavetosprinkleadashofingenuityintotheyogamenu.Let'sstartwiththoseofyouwhoarealwaysontheroad.
THEKEYS
•Yogacanbepracticedanywhere,byanyone.•Peoplepracticeyogaonvacation,inairports,andevenonairplanes.•Yogahasmadeheadwayintheworkplace.•Childrenareadeptatpracticingyoga.•It'snevertoolatetobeginayogapractice.•Thereareaplethoraofyogaretreatsaroundtheglobe,onetosuiteverypersonaltasteandpocketbook.
YogafortheTraveler
Ontheroadagain?Nothinginterruptsaroutinemorethantravel,unlessit'sforpleasure.It'sonethingtogotoSt.LuciatosnorkelandsoakupsomeraysandquiteanothertogotoSt.Louisforameeting.Admittedly,whenyouaresprawledunderapalmtreesippingpiñacoladas,yogamaynotbe
necessary.Butifyou'reoneofthemillionswhofliesforbusinessandspendsaninordinateamountofyourdaysandwichedinanairplaneseatorstrandedinapassengerterminal,threadingyogaintoyouritinerarycaneasetraveltension.
Yogahelpsthebodyadjusttotherigorsof
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travel,bothphysicallyandemotionally.Startbasic,withyourbreath.TheThree-PartBreathingtechnique(seepage43)canbedoneanywhere.Youmaynothaveanycontroloverdelayedflightsorcrowdedplanes,butyoudohavesomesayoveryourbreath.
Andanychanceyougettomovearoundandstretchyourlegsduringaflightwillhelpyourcirculation.
Sonowyou'resittingontherun-way,shoulder-to-shoulderwithtwostrangers,stuckinthemiddleseat.Youquestionifitisviabletopracticeyogainsuchatinyspace.Afterall,you'reaccustomedtodoingyogainacozystudiowithpeopleyouknoworathomewithsoftlightsandsilence.
Yogamakesallthingspossible.Whereveryouare,beginbycenteringyourselfwithyourbreath.Putyourfeetflatonthefloorandyourhandsonyourlap.Closeyoureyes.Let'sdosomeairportasana.
TheGroundingBreath
Thissimplebreathingexerciseisatechniquemanysavvytravelerswhodon'tliketoflyusefortake-off.
1.Centeryourattention.
2.Closeyoureyesandconcentrateonyourbreathing.Beginbyexhaling.Inhale,allowingthebreathtorisefromyourbellyandfillthechestcavitybeforetheairrisesintoyourlungs.Exhale,takinglonger
thanyoudidwiththeinhalation.
3.Ifyouuseamantra,repeatitsilently.
TheSeatedStretch
Thisstretch,goodforyourbackandneck,isavariationontheSeatedChairStretchillustratedonpage69.
1.Yourspineshouldbeerectandstomachmusclestuckedin.
2.Stretchyourarmsstraightoveryourhead,
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palmsfacingeachother.Interlaceyourfingers,exceptfortheindexfingers.
3.Theindexfingers,whicharetouching,stretchupward,givingthespineagoodstretch.Donotliftyourshouldersorrollyourheadback.
4.Thisstretchelongatesthespine.Don'tforgettobreathe.
SMARTSOURCES
Agoodwaytoeasethestressoftravelistopackacassetteplayerinyourcarry-onandpurchaseaguidedrelaxationtape.Musicstoresandbookstorescarrysomeofthesecassettes.Ifyouwouldliketoorderthroughacatalog,LivingArtshasawideselectionoftapes,videos,andmusicavailable.
LivingArtsP.O.Box2939Dept.YJ502Venice,CA90291(800)582-6872(24-hourfax)
www.livingarts.com
SeatedTwist
Thiseasypractice,avariationontheChairSpinalTwistillustratedonpage87,openstheupperbody.
1.Spacepermitting,moveslightlyforwardinyourseat.
2.Bringyourhandsbehindyourbackandclaspyourrightwristwiththelefthand,andtheleftwristwiththerighthand.Ifyoucannotreachyourwrists,claspyourhands.
3.Inchyourhandstowardyourelbows,openingthechest.Breathe.
EyeYoga
Eyemovementexercisesareperfectforairplanesandoffices.
1.Beginbylookingstraightahead.Moveyoureyesupanddownwithoutmovingyourhead.Practiceasetoftwelve.
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2.Thenkeepingyourheadstraight,moveyoureyessidetoside.Donotmoveyourhead.Practiceasetoftwelve,thenrelaxtheeyes.
3.Finishthesequencebylookingstraightaheadandmovingyoureyesclockwiseinacircle.Imaginethatyoureyesareacknowledgingeachnumberonthefaceofaclock.Repeatthemovecounter-clockwise.Practicethesemovessixtimesineachdirection.Whenyouarefinished,rubyourpalmstogetherbrisklyasyouwouldonachillyday.Cupthepalmsoveryoureyelidsandrelax.Holdforsixtysecondsandbreathe.Eyeyogarelaxestheeyesandenergizesthemind.
StandingHalf-SpinalTwist
Thisposecanbedoneinanairportwhileyouwaitforyourluggageoratyourhotel.
1.Standstraight,putyourlefthandinthesmallofyourback,andextendyourrighthandupward,palmturnedtowardyourhead.
2.Feettogether,gentlytwistthebody,takingtheheadandshoulderstotheright.Thelowerhalfofyourtrunkremainsstraight.Donotpush,butgentlystretch.Returntocenterandrepeatfortheoppositeside.
Remember:Nomatterwhatcityyouarein,therewillalwaysbeayogastudiooryogaclasses.Thisisanopportunetimetodropinanddiscoveranewclass.Ifyoutraveltoaparticulardestinationagreatdeal,searchforayogaclassthatyoucandropinononanirregularbasis.
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F.Y.I.
Someofthebiggestcompaniesinthecountryhaveaddedyogaclassesforemployees.Amongthem:AppleComputer,IBM,AT&T,NYNEX,GeorgeLucas'sIndustrialLightandMagic,andLevi-Strauss.
YogaintheWorkplace
Okay,you'vereachedamilestone,youcansitinahalflotuspose,touchyourtoes,andyoucanmeditateforlongerthanfifteenminutes.Nevertheless,thelackoftimeinyourscheduleisbeginningtocrampyouryogastyle.Yournewjobrequiresmorebusinesstripsthanusualandyou'reattheofficemorethanyouareathome.Whenwillyoufindtimetopracticeyoga?Thesolutiontoyourtimecrunchistheworkplace.
AccordingtoyogainstructorDeeBenefield,whohastaughtyogafornearlyfifteenyears,''Moreandmorecorporationsareaddingyogaclassesatthedemandoftheiremployees.Theworkplacehasbecomeverystressful.Manycorporationshaveagymonsiteinwhichyogaclassesaretaught.Employersarelookingforwaystomitigateworkplacestress,andmoreandmoreemployeesarelookingforayogaclass.MostoftheclassesIteachareatlunchorafterwork.Thereisatremendousdemandforyogaintheworkplace."
Theevidencethatyogaboostsmoraleandproductivityonthejobismounting.Peopleintheworkplacegravitatetoyogabecausetheyarestressed,andyogamakesthemfeelbetterandhelpsthemmanagestress.Clarityandcreativethinkingareboosted,andinthelongrun,soisoveralljobeffectiveness.
Ifyourcompanydoesnotofferon-siteyoga,pullupachairandtakeafive-minutebreak.Dothisfivetimesduringthecourseofthedayandyouhaveincorporatedtwenty-fiveminutesofyogaintoyourday.Thefollowingexercisesarepowerful
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stretchestorelievecomputer-relatedtension.Theposesalleviatetensionintheneck,back,arms,andupperbody.
SeatedChairStretch
(Thisofficestretchisillustratedinchapter4,onpage69.)
1.Sitontheedgeofachairinyouroffice.Makesurethechairdoesnotswivel.
2.Putyourlefthandbehindyourback,thepalmturnedawayfromyourback.Stretchtherightarmupward.
3.Taketheupwardextendedhandandreachbehindyourbacktograspthelefthand.Holdandbreatheintothestretch.
4.Repeatfortheoppositeside.
Note:Onesideofyourbodywillprobablybemoreflexiblethantheotherside.Thestretchisdifficultandyoumaynotbeabletoreachtheotherhand.Stretchonlyasfarasyoucan.Useahandkerchieforatowelintheupwardstretchedarmandallowthehandbehindyourbacktograspit.Thiswillaidthestretch.
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ChairSpinalTwist
(Thisofficestretchisillustratedinchapter4,onpage87.)
1.Sitontheedgeofyourchair.Yourspineshouldbeerect.
2.Reacharoundwithyourleftarmandplaceitonthebackofthechairorbehindyou.
3.Withyourrightarm,reachacrossthefrontofyourbodyandtwist,turningtheuppertorsototheleft.Breatheandrelease.
4.Repeatfortheoppositeside.
NeckStretch
1.Sittingerectinachair,lookforward.
2.Gentlystretchyournecktotherightside.
3.Leadingeversogentlywiththeleftarm,stretchthatarmdowntheleftsideofthebody.Breatheintotheposeandholdfortenorfifteenseconds.
4.Repeatfortheoppositeside.Thisstretchgivestheneckandshouldersanicestretch.Trythisposeathome,sittingonthefloorintheEasyPose.Sittingonthegroundallowsamoreextendedstretch.
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StandingStretch
1.StandstraightinTadasana,facingthewall.
2.Bendyourrightlegattheknee,toestowardthebuttocks.Reacharoundwithyourrighthandandgrasptherightfootoranklewiththerighthand.Balancewithyourlefthandagainstthewallifyouneedsupport.Stretchforacountoffifteentothirtyseconds.
3.Breatheintothepose,andrelease.Repeatfortheoppositeside.
SMARTSOURCES
Ifyouareinterestedinseeinghowcreativeyogacanbeforchildren,theYogaKidsvideo,thewinneroftheParents'Choiceaward,isentertainingandinformativeforchildren.IfyouwouldlikemoreinformationontheYogaKidsvideoortheYogaKidscertificationprogram,contactMarshaWenigat:
DancingFeetYogaCenter2501OrioleTrailLongBeachIN46360(219)872-9611(800)968-0694
AnotheryogavideoforlittleonesisYogaforChildren.Foracatalogorvideo,contact:
ShakticomRt.1,Box1720Buckingham,VA23921(800)476-1347
YogaforChildren
Youmustbekidding!Yourchildneverstopsmoving.Shemakesabumblebeelooklethargic.Well,that'swhatchildrendo,theymovearound,andifyouallowthem,theywillteachyoujusthowcreativeyogacanbe.
MarshaWenig,creatoroftheYogaKidsvideoandeducationalcurriculum,saysthatwhenyouareteachingkidsyoga,youhavetoinstillinthemthattheyhaverootsandwings."It'simportanttograbtheirattention.Youcan'tteachyogatochildrenthesamewayyouteachyogatoadults;itistooboringfortheiractiveminds,theywantnoneofit.Theyexpectalotofcreativity,littletalkandagreatdealofaction.Aninstructorhastobeverypresentandsensitive.Youhavetoleadkidsintothemovementwiththingstheycanrelateto.Forexample,whenIteachthesnakepostureorcobra,Ihavethekidsdrawit,thentellmehowitfeelstobeasnake.Beforewedothepose,Iaskthemtoshowmehowa
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snakeclimbsatreewithoutanyhands,andthenimaginewhatthesnakemustbethinking.Afterthat,theycan'twaittodothepose."
WHATMATTERS,WHATDOESN'T
WhatMatters•Thatchildrendon'talwaysrememberwhatyoutaughtthemonagivenday,buttheydorememberwhotaughtthemandhowyoutaughtthem.•Givingchildrensimpledirections.•Thatyougivegentleremindersandnotharshcriticism.•Remainingmindfulthattheyarechildrenandaremostlikelynotinterestedinadult-styleyoga.
WhatDoesn't•Thatchildrenhavealotofenergyorareeagertoshowyouhowtodoyoga.•Thatchildrendoyogawithregularity.
Source:YogaKidsFacilitatorCertificationProgram1997©
AgelessYoga
Awhoppingnumberofthepopulationisgallopingtowardfifty.Thissegmentofoursociety,thebabyboomers,willlivelongerthananygenerationbeforethemandconsiderthemselvesthefittestgenerationontheplanet.Nevertheless,manymoveintomidlifewithstress-relatedailmentsandahostofphysicalproblemsoncereservedforthosedecadesolder.
Yogaisnotacureforanydisease,norisitamagicbulletforailments,butin
conjunctionwithproperhealthhabitsyoucouldn'taskforabettercompaniontoagewith.LiliasFolan,authorofLilias,Yoga,andYourLife,wrotethat"yogaisforeveryone,atanyage.Youcanbeginatanytimeofyourlife.Ifyouareoversixty-five,thereisnobettertimetostart."
Practicingyoga,manyseniorsdiscoverthemiracleoftheirbodiesforthefirsttime.Othersarefascinatedatjusthowgoodtheyfeel,andformany,yogaisanaturalextensionofanalreadyhealthylifestyle.Yogaisageless.
SomeTipsforOlderYogaNewcomers
Ifyouareaseniorandnewatyogaortakingyourfirstyogaclass,herearesomesuggestions:
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•Seekoutaclassinwhichamajorityofpeoplearearoundyourage.Seekoutateacherwhohasexperiencewithteachingseniors.
•Beginwithagentlestyleunlessyouareathletic.
•Ifyouhaveanyhealthproblemsorconcerns,speakwithyourdoctorbeforeembarkingonayogaclass.
•Ifyouhavehighbloodpressure,avoidinvertedposes.
•Ifyouhaveosteoporosis,becarefulofplacingstressonbrittlebones.
•Ifyouhavearthritis,youmayneedtomoveataslow,gentlepace.
SMARTMOVE
IndraDeviisoneofthecentury'smostrenownedyogateachers.Indrawasbornin1890andwasthefirstforeignwomantostudyyogawithmastersinIndia.Duringaninterviewinherninetiesshewasasked,"Howdoesitfeel—aging?"Devireplied,"Idon'tknowhowitfeels.Asksomeonewho'saging.Idon'tknowanythingaboutaging."
Source:TheNewYogaforPeopleOver50,SuzaFrancina
YogaRetreats
Somethingmagicalhappensatayogaretreat.Suddenlyyoufindyourselfamidstlike-mindedstrangers,peoplethathavecometogethertopractice
yoga.Theatmosphereiscalm,conducivetoreflectionandrelaxation.Youpracticeyogaafewtimesaday,meditate,hike,andrelax.Aretreatisawonderfulwaytoregenerateandsavoryourenergy;it'salsotheperfectplacefordeepeningayogapractice.Formanyindividualsaretreatisarestfulreposefromlife;forothersitisalife-changingexperience.
Therearehundredsofyogaretreatsinbothhemispherestorejuvenatemind,body,andspirit.Thesettingsareoftenspectacular.Retreatsvaryinprice.Theycanrangefrom$35to$3,500,and
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yogainstructororinstructorsthatcometofacilitateorteachspecialworkshops.Herearesometypesofretreatsthatyoumightconsider.
F.Y.I.
Doyouliveneararesortorhealthspaordoyoufrequenthealthspas?Ifso,youmaywanttoaskaboutyogaclasses.Manyluxuryresorts,suchasMeadowWoodinNapaValley,offeryogaclassesfortheirguestsinthespa.Notsurprisingly,localresidentsinthevalleydiscoveredtheyogaclass,whichencourageslocalparticipation.
DayRetreats
Adayretreatlastsanentireday.Mostaresilentretreats(seebelow).Lunchmaybeincludedoryoumaybeaskedtobringavegetarianbaglunch.Adayretreatcanbeatayogacenter,anashram,orinastunningcountrysetting.
SilentRetreats
Notallretreatsaresilent.Asilentretreat,however,isjustthat—youdon'ttalkduringtheday.Silenceallowsthemindtorelaxandtopayattentiontowhatishappeninginsideofyou.
ShortRetreats
Beforeyoucashinyourannuitiestotravelhalfwayaroundtheworldforaretreat,itmaybemoresensibletofirsttryashortretreatclosertohome.Manyashramsandyogastudiosoffershortretreats.Thisisalsoagoodintroductiontotheideaofretreats.
One-orTwo-WeekRetreats
Thesearelongerretreatsandalittlemoreintense,time-wiseandcost-wise.
Month-LongRetreats
Manyashramsofferlongerretreats,andteachers'trainingprogramsaretypicallyamonthorlonger.Someoftheashramsofferfamily-styleretreats,othersdonot.
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SMARTSOURCES
Setonthirty-fiveacresinnorthernCalifornia,theYogaResearchCenteristhefirstofitskindinthecountry.Itsfounder,GeorgFeuer-stein,isoneoftheforemostyogascholarsandtheauthorofnumeroustextsonyoga.Formoreinformation,contact:YogaResearchandEducationCenterP.O.Box1386LowerLake,CA95457(707)928-9898
www.yogaresearchcenter.org
WhatAreYouPayingFor?
Dayretreatsarethemosteconomical.Thepriceofanyretreatisoftendictatedbywhattheretreatsiteoffers.Whenlookingforaretreat,herearesomecost-consciousthingstoask:
•Location.Isitonanisland,infrontoftheocean,inthemountains,closetohome,ordoesitrequireextensivetravel?
•Accommodationsandfood.Aretheroomsprivateordoyousharequarters?Howmanypeopleareinaroomifyoushare?Arethemealsbasicorgourmet?Doyouprepareyourownmealsorisfoodincludedintheretreatpackage?
•Canyoucamp?Thiscancutdownoncost.
•What'sincluded?Doyouneedtobringanythingspecial?
•Yogastyle.Willtheretreatfocusononestyleofyoga?Isitcompatiblewithwhatyouwanttodo?
•Whatlevelisit?Isitaretreatforbeginnersorforadvancedstudentsandteachers?Aretheyogalevelsmixed?
•Who'llbeteaching?Istheretreatofferingworkshopsoryogaclasseswithawell-knownyogainstructor?
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YogainHealthClubs
YogainstructorSuzanneDeasonfromRollingHillsHealthClubinNovato,California,hasbeenpracticingyogaforthirty-fiveyears.YoumayhaveseenSuzanneonyogavideosorrememberherfromRichardHittleman'syogaprogramontelevision.Currently,Suzanne,alongwithseveralotherdistinguishedyogainstructors,isworkingonaprotocolortypeofcertificationforyogateachers."Inhealthclubs,Ifindthatmanyofmystudentsareathleticandcometoclasswithinjuries.Othersapproachyogaastheywouldasport.Theyareveryflexibleandwanttomaximizeeverypose.Iexplaintothemthatyogawillmakeyouflexible,butyogaisnotjustaboutflexibility.OnestudentwhocoulddoaperfectBoundEaglewithhiskneesontheflooraskedmehowhecouldmaximizethepose.Isaid,'Whatareyouevergoingtodoinyourlifethatrequiresyoutouseyourkneesinthatway?'Ithinkitisimportanttobringthespiritofyoga,itsbenefits,andkinesiologyintohealthclubs.It'simportanttohiretrainedteacherswhohaveabackgroundinyogaandkinesiology.Noteveryonewhoteachesyogainahealthclubisayogateacher;standardsvary."
SpasandWellnessCenters
The1990shaveseenaproliferationofwellnesscentersandspasaroundtheworld.Awellnesscenterintegratesaholisticpathtowellnessandoffersvariousprograms,fromyogatostressreduction.Themedicalpersonnelareusuallytrainedinmind-bodymedicine,anddoctorsonstaffaddresshealthconcerns.
Avisittoaspamightreplenishthemind,body,andspirit,butaspaisnotamedicinalsetting.Peoplefrequentaspainthiscountryforpleasure.
Europeanspashaveamedicinalcomponentthatisoftencoveredbytheirinsurancesystem.WhilesomespasinNorthAmericaarepamperingpalaces,othersfocusmoreonhealth.Yogahasbe-
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comepopularinspaprogramsaroundtheworld.Optionalyogaclassesarepartofbothsparesortsanddayspas.Ifyoulivenearaspa,youmaybeabletoparticipateinyogaclassesgiventhere.
THEBOTTOMLINE
Evenifyouhaveahecticlifestyle,withalittleingenuityyoucanpracticeyogaanywhere,nomatterwhoyouare.Thereareasanasuitableforairplanesandairports,forchildrenandforseniors.Ultimately,youmaywanttodeepenyouryogapracticeorlearnmoreaboutyogabyattendingaretreat.Therearehundredsofretreatsandmanysuperbyogateachersaroundtheworld.Ifyoudon'twanttowandertoofarawayfromhome,youmayprefertoretreattoanearbyspaorhealthclubandcheckoutwhatithastoofferinthewayofyoga.
YogaintheNewMillennium
Despitethelong-standingandsteadilygrowingpublicinterestinyoga,therearefeworganizationsintheWestorEastdedicatedtotheobjectivestudyofyogaandthevariousaspectsofitstraditions.In1996,GeorgFeuerstein,renownedyogaexpert,establishedtheYogaResearchCenter.Thecenterisdedicatedtopreservingthetraditionalteachingsofyoga,promotingresearch,andmaintainingalibrary.Thecenteroffersdegreeprogramsandteachertrainingprogramsandcollaborateswithotheryogaresearchandeducationcentersaroundtheworld.
Ifyouweretoaskayogamasterwhatyogais,heorshewouldtalkofyoga'sessentialnatureanditsprofoundwisdom,spiritualintegrity,andeffectivehealingpowers.Ifposingthesamequestiontoachildwhopracticedyoga,thechildwouldmostlikelydescribeyogaingraphic,succinctterms—a
mightymountain,acandle,oratinyseashell.Aseniormightventuretosaythatyogaisabelovedcompanionorthefountainofyouth.Theindividualwhosufferswithchronicpainmightexpressyogaasagetawaytogreatjoy.Fornumerousindividuals,yogacannotbeexpressedverbally;itisenoughtosaythatitfeelslikeavast,fencelesslandscapeofinnerpeaceandjoy.
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Index
A
Abdomen:
breathingand,42,43,44
forward-bendingposesand,169
andposestoavoidduringpregnancy,161,162
Abdominalmuscles:
asanafor,67,74,78,80,91,94
duringpregnancy,162
Abdominalorgans,asanafor,62,70-72,75,76,77
Absorbedstateofmind,139
Accoutrementsforyoga,121-24
resourcesfor,123
Action,karmayogaand,16
Activemind,meditationasantidotefor,138,139-40
Acupuncture,39
Adhiya,Nidhi,29
AdhoMukhaShvanasana(Downward-FacingDogPose),81-82
Adrenalglands,168
Adrenaline,41
Affirmations,inanandayoga,25
Agility,enhancementof,57
Agitatedstateofmind,139
Airtravel.SeeTravel
Ajna(SixthChakra),128,132-33
Alignment,28,56,60,68,174
Allergies,8,180
Alternate-NostrilBreathingExercise(NadiSodhana),50-51
AmericanAssociationofNaturopathicPhysicians,129
AmericanHeartAssociation,42
AmericanYogaAssociation,
111,112
Anahata(FourthChakra),128,131-32,133
AnandaAshram,25
Anandayoga,24,25,35
resourcesfor,25
Angas(eightlimbs),12-13,15
Ansaldo,Karen,134
Anxiety:
breathingand,41
chakrasand,131
inmenopause,166,167
yogatoaddress,148,167
Apana,131
Apanasana(Wind-RelievingPose),75
ArdhaMatsyendransana(HalfSpinalTwist),85-86,168
ArdhaPadmasana(HalfLotus),66
Arjuna,Prince,10
Arms,asanafor,81,90
Arthritis:
andconcernsaboutstartingyogapractice,108,201
PrayerPosition(Namaste)and,188
yoga'sbenefitsfor,188
Artisticpractice,forfocusingthemind,144
Asana(poses),10,18-19,22,35,39,56-104,186
AdhoMukhaShvanasana(Downward-FacingDogPose),81-82
inanandayoga,25
anatomyof,58
Apanasana(Wind-RelievingPose),75
ArdhaMatsyendransana(HalfSpinalTwist),85-86,168
ArdhaPadmasana(HalfLotus),66
toavoidduringpregnancy,75,81,160-63
backward-bendingposes,75-80
BaddhaKonasana(BoundEaglePose;
ButterflyPose),67
balancingposes,88-91
benefitsof,56-57
Bharadvajasana(ChairSpinalTwist),87,198
Bhujangasana(Cobra),77,165
Bidalasana(CatPose),94,165
inclearingofblockedchakras,129
Dhanurasana(BowPose),76,168
EkaPadaRajakapotasana(One-LeggedDovePose),
91
feelingdiscomfortduring,58,115,120-21
forward-bendingposes,32,70-72,161,169
Halasana(PlowPose),82,161
invertedposes,81-85,160,161,165,167,201
Janu-Shirshasana(Head-to-KneePose),71,169
jumpinginto,60,161
Malasana(SquattingPose),95
Matsyasana(FishPose),79
Mayurasana(PeacockPose),90
meditationand,
13,25,138,139
moodandenergythroughoutdayaffectedby,119
Mudhasana(Child'sPose),92
NatarajasanaVariation(KingDancerPose),89
numberof,32
asoneofeightlimbs,13
Padmasana(LotusPose),66
Paschinottanasana(SeatedForwardBend),70
PelvicTilt,93
forPMS,165
practiceof,
57-58
pranayama(breathing)and,31-32,45,53,58
inprenatalyoga,160
propsfor,19,112,121,122-24
recliningorsupineposes,73-75,161,162
Pagei
SmartGuideätoYoga
Pagexiv
9.YogaforMen
171
DoRealMenDoYoga?
172
YogaMyths
174
10.YogaandHealthConcerns
179
YogaandMainstreamMedicine
180
TheCostofStress
180
WhatYogaCanOffertheAfflicted
181
YogaandHeartDisease
182
Yoga'sProvenBenefitsinHelpingThosewithCoronaryHeartDisease
183
YogaandChronicPain
184
YogaandBackPain
186
BackProblems?IssuesandQuestionstoConsiderbeforeTakingupYoga
186
YogaandCarpalTunnelSyndrome
187
YogaandArthritis
188
YogaandHealthInsurance
189
11.Yoga:ThePeripateticPractice
191
YogafortheTraveler
192
TheSeatedStretch
193
SeatedTwist
194
EyeYoga
194
StandingHalf-SpinalTwist
195
YogaintheWorkplace
196
SeatedChairStretch
197
ChairSpinalTwist
198
NeckStretch
198
StandingStretch
199
YogaforChildren
199
AgelessYoga
200
SomeTipsforOlderYogaNewcomers
200
YogaRetreats
201
DayRetreats
203
SilentRetreats
203
ShortRetreats
203
One-orTwo-WeekRetreats
203
Month-LongRetreats
203
WhatAreYouPayingFor?
204
SpasandWellnessCenters
205
YogaintheNewMillennium
206
Index
207
Pagexvi
Anumberofhathayogaposes,orasana,thatyouwillencounterinahathaclassandthroughoutthebookareillustratedwithstep-by-stepinstructionsinchapter4.Thereareasanaforbeginners,intermediate,andadvancedyogastudents.EachposedetailsthetranslationoftheSanskritnameaswellastheprimarybenefitstheposeoffers.ThechapterconcludeswithillustratedinstructionsfortheSunSalutation,thecontinuous,fluidexercisethatstretchesandbenefitstheentirebody.
Chapter5addressesissuescommontofindingaclassanddevelopingyourownyogapractice.Itwillhelpyoupreparetoembarkonyogaandofferassistanceinfindingtherightteacherandperformingaloneathome.Therearetipsforbeginningyogastudentsandforovercomingcommonobstaclesthatcanimpedeapractice.
ThedifferencesbetweentheWesternandEasternphilosophiesinrespecttohealthandthebodyareusedasanintroductiontothechapteronchakras.Westernthoughtseesthebodyandmindasseparateentities;Easternthoughtseesthemasoneentity.Theenergycentersknownaschakras—thesevenpointswithinourbody,eachwithitscorrespondingphysicalfunction—areessentialinEasternapproachestohealthandwellness.
Chapter7introducesmeditationandthevariousmethodspeopleusetomeditate.Therearehelpfulhintsforthebusymindandsomesimplepracticestofocusthemindthatcanbedoneattheofficeorathome,inabackyardoronaplane.
Thenexttwochaptersfocusonthebenefitsofyogaspecificallytowomenandtomen.Chapter8exploresyogaandwomen,includingfemalecycles,pregnancyandprenatalyoga,andperimenopause
Pagexvii
andmenopause.Thisextensivechapterisfullofhelpfulsuggestionsandinformationforadoptingyogaandmeditationforusethroughdifferentlifepassages.Thechapteronmenandyogadispelsthecommon''male"mythssurroundingyogaandexplainsthemanybenefitsgrowingnumbersofmenreapfromtheancientpractice.
Yoga'slinktohealthandhowyogahasbeenadoptedinthemedicalandscientificcommunitiesarethefocusofchapter10.Hereitisexplainedhowyogaisbeingusedtotreatsuchcommonconditionsascoronaryheartdisease,chronicpain,backpain,stress,arthritis,andcarpaltunnelsyndrome.
Theconcludingchaptertakesyogaontheroad,intotheworkplace,andrightathomefortheentirefamily.Herewehavesuggestionsforincorporatingyogawithtravelorattheofficeandwithbusyschedules;forparentsusingyogawiththeirchildren;andforseniorscontemplatinganewyogaclassorpractice.Andforthosewhowanttoexperienceyogainahealthcluborspaoronaretreat,thereareadviceandrecommendationsinthefinalpagesofthebook.
Enjoyyourjourney.
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ABriefHistoryofYoga
Thephenomenonofyogahasinspiredascholarly,spiritual,andpersonalinterestinsomeofyoga'sancientwritingsandlanguage.Therearemagazinesonyoga,andhundredsofarticlesaboutyogaarepublishedyearly.Butfromwheredoesallthisintereststem,andhowdiditcomeabout?
Yoga'sScholarlyContributionTheearliestreferencetoyogaisintheVedas,India'soldesttextsonreligionandmysticism,writtenbetween2500B.C.and600B.C.ScholarsconsidertheVedasthescaredseedsthatlaterflourishedintoIndia'sreligiousandphilosophicalpractices.
TheVedicpeopleinhabitedtheIndus'sValleyfromaround1800B.C.to1000B.C.Theconceptofalteringone'sconsciousnessappearstohaveplayedaratherdominantroleinVedicsociety.
Muchlater,anisolatedgroupofself-seekersbeganamoremysticalsearchfortranscendentalism.TheybecameknownasUpanishadsandauthoredwritingsonthemeansofachievingenlightenment.UpanishadsisaSanskritwordthatmeans"tositnextto."Beforethephenomenonofyogaclasses,yogawastaughtoneonone,handeddownorallyfromteachertostudent.BoththewritingsintheVedasandUpanishadstextswereconcernedwiththespiritualcomponentofyoga.ItwastheBhagavadGita,anationalcherishedHinduepictextthatcontainsessentialyogaconcepts,thatfirstespousedotheryogapractices.
Yoga'sContemporaryContributionIn1928ParamahansaYogananda,aspiritualmaster,leftIndiaandcametoCalifornia.HewasnotthefirstyogitocometoAmerica
andpracticeyoga,buthewasoneofthefirstIndianmasterstoliveintheWest.Hepracticedkriyayoga,atechniquethatconsistsofbodydiscipline,mentalcontrol,andmeditatingwithanemphasisonpranayama(acomponentofyogadefinedlaterinthischapter).Hisbook,AutobiographyofaYogi,firstpublishedin1946,introducedthousandsofAmericanstotheconceptsandpracticeofyoga.HefoundedtheSelf-RealizationFellowshipinCalifornia,ayogacenterthathasflourishedandstillpracticesandteachespranayamatechniques.
In1934Yoganandapredictedthattherewouldcomeatimewhenthemessageofyogawouldsweeptheworld.
Yogananda'smessagecametofruitionthirtyyearslater.
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Inthelate1960s,AmericansandEuropeans,seekingextraordinaryexperiences,wenttoIndia.YogiswhohadneverbeenoutofIndiaventuredacrosstheoceanandcametoAmericaandEuropetoteachyoga.LikeYogananda,someestablishedyogacenters.Bythelate'60s,anythingthatcamefromIndiawaslabeledyoga,andyogabecameanonconventionalmixofteachingthatembracedspirituality,health,andanalternativelifestyle.
However,theconventionalAmericanwasstillnotinterestedinswamisandalternativeformsofrelaxation.TheancientIndianscience,shroudedinthemistsoftime,andpracticedforcenturiesinruralvillageswithoutelectricityorwater,eventuallyreachedmillionsofmainstreamAmericansbywayoftelevision.ItwasnotabeardedIndiansageAmericanstunedinto,butahealth-consciousmanbythenameofRichardHittleman.
RichardHittlemanRichardHittlemanofferedthepublicasingle,simpleexerciseplanthatrequiredaminimumofefforttoattainmaximumresults.
In1961Hittlemantookhisexerciseplantotheairwaves,andhisnationallysyndicatedyogashowairedfromLosAngeles.Itwasaninstantsuccessandremainedontelevisionformanyyears.
Hittlemanauthoredsomeofthefirstbooksonyoga—YogaforHealthandYoga28-DayExercisePlan.
LiliasFolanNotlongafterHittleman'ssuccessfulprogramonyoga,ahousewife
bythenameofLiliasFolanlaunchedherPBSseriesLilias,Yoga&You,in1970.Herpopularitysoared,andyogagainedanevenwideraudience.
FolanauthoredLilias,YogaandYourLife.BothRichardHittleman'sandLiliasFolan'senthusiasmforyogaencouragedmillionsofpeopletoinvestigateandpracticeyoga.
Bythelate1970sandearly180syogawasinchingitswayintouniversities,churches,andcommunitycenters.Hundredsofyogacentersandashrams,mostofthempracticingsomethingcalledhathayoga,sproutedacrossAmerica.
Sincethattimeyogahasmushroomed.Countlessyogacenters,communitycenters,YMCAs,andfitnessfacilitiesnowteachyoga.
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InPraiseofPatanjaliandtheEightLimbs
Ifyoupracticeyogaforagoodamountoftime,Patanjali'snamewillcropup.Patanjaliwasasageandaphysicianwholivedsomewherebetween200B.C.and200A.D.Nooneknowstheexactdateofhisbirthordeath.Patanjalicodifiedhisknowledgeandthoughtsonyoga,whichbecameTheYogaSutrasofPatanjali.PantanjaliextractedthepartsoftheVedasthatdealtwithmasteringthemind,updatedthelanguage,andmodernizedtheseverses.The195sutrasareaphorismsorpreciseparablestoreflectonandincorporateintoyourlife.Sutrasdefinetheentirescienceofyoga,andforthisreasonPatanjaliisoftencalledthe"FatherofYoga."Thesutras,althoughtranslated,arebestunderstoodbydiscussioninaclass.
Patanjali'swritingshavebeendescribedas"theepitomeoftolerance."TheYogaSutrasofPatanjaliisconsideredthemostfundamentaltextonthesystemofyoga,coveringeverythingfromsocialresponsibilitytohowtoconcentratethemind.Theheartofhisteachingsaretheeightlimbsortheeightfoldpathofyoga,knownasashtangayoga.
TheEightLimbsTheseeightlimbs,knownasangas,areaprogressiveseriesofdisciplines;theyarenot,however,prerequisitestopracticeyoga.Great—sowhymentionthem?
Becausetheeightlimbsareyoga'sethicalblueprint,themoralcodesofavasttradition.Manywhopracticeyogawanttoknowmoreaboutthephilosophyandspiritualcontentcontainedwithintheseinterdependentguidelineswhichfocusonethics,attitudes,andinteractions.
Theeightlimbsareprescriptivestocultivatebody,mind,andspiritualawarenessandtoexaminehabitualattitudes,behaviors,andreactions—ifyouchoosetodoso.Thelimbsarenotlinear,butintertwine,muchthewaybranchesdoinaforest.Therequiredisciplineandconcentration.Ifyouthriveoninstantgratification,someofthelimbsthatrequirededicationwillseemasforeignascoldsoupforbreakfast.Ontheotherhand,ifyouconsideryourselfarelativelymoralbeing,youmayalreadypracticesomeofthelimbs;theyareuniversal.
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YamaThislimbexaminessocialbehaviorandisthefoundationforalltheotherpractices.Thefiveyamasarenonviolence;truthandhonesty;nonstealingandforbearance;moderation;andnonpossessiveness.
NiyamaThelimbexaminesinnerdisciplineandresponsibility.Thefiveniyamasarepurity;contentment;austerity;studyofthesacredtext;andlivingwithanawarenessoftheDivine.
AsanaThislimbissolelyconcernedwithmaintainingsteadinessandcontrolofthebody.Asanapreparesthebodyformeditation.Ancientyogisrealizedthatinordertositandcontemplate,thebodyneededtobesuppleandcooperative.
PranayamaThevehicleformeditation,pranayamaisthebreath,andithelpsmaintainequilibriuminthebody.
Note:Asanaandpranayamawillbepartofanyhathayogaclass.Thefollowingfourlimbsevolvesequentiallyandrequirepractice.
PratyaharaThislimbdealswithwithdrawingthesensesinordertostillthemind.Pratyaharahappensduringmeditation,whenthesensesarenotstimulated.
Dharana
Thislimbstrivestofixthemindononepointorimage.Whenthishappens,themoodissetfortheseventhlimb.
DhyanaThisisuninterruptedmeditationwithoutanobject.Innerdialoguedisappearsandthemindiskeenlyfocused.
SamadhiThisiswhenallthelimbswork.Therearenoimpedimentstoblockyourpath.
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postureastheyarewithderivingasenseoffluidityandinnerpeacewhendoingthepostures.Afewschoolsofyogacrankuptheheattoridthebodyofimpurities,andotherschoolsusepropsfortheasana.Thereareyogateachersthatgiveamodicumofinstruction,whileothersaremoredetailed.Thereareschoolswithflexibleapproachesthatintegrateseveraldifferenthathaapproachestoyoga,andotherlesslenientschoolsthatadheretoonedistinctapproach.
THEBOTTOMLINE
Yogastrivestobalancethemind,body,andinnerpeace.Anyonecandoyoga,andpeoplechoosetopracticeyogafordiversereasons.Thetopthreereasonspeoplepracticeyogaaretoreducestress,tobecomemoreanatomicallyflexible,andtorelaxthemind.Thephenomenonofyogahasinspiredascholarly,spiritual,andpersonalinterestinsomeofyoga'sancientwritingsandlanguage.Whileyogaisnotareligion,itincorporatestheteachingsandphilosophiesofworldreligions.Somepeoplefindfollowingthespiritualteachingsofaguruthebestapproachtoyoga;othersarejustashappytotakeayogaclassonceaweek.Mostyogapractitionersdohatha,orphysical,yoga—whichisjustoneofthesixdiversebranchesofthepractice.
Youwillhavetofindtheapproachthatbestsuitsyourpersonality.Nomatterwhattheapproach,keepinmindthattheasanahavebeentemperedinmanyinstancestoreflectonourWesternbodytypesandlifestyles.
Okay,maybeyou'rethinking,Boy,thisisafarcryfromputtingonaleotardorapairofbaggypantsandashirt,throwingatowelonthefloor,andphysicallyrollingintopostures.Orperhapsyou'rethrilled—you'renotthephysicaltypeandyouaregladtoknowthatthereareotheravenuesorpathstoyoga,thatthereismuchmoretoyogathanjustphysicalpostures.Asyouhaveseen,therearesixdistinctbranchesofyogapracticethatyoumight
encounteronyoursearchforayogaclass.
However,themostcommontypeofyogapracticedishathayoga,andthemajorityofpeopleinterestedinyogaseekouthatha.Soitiswisetolookatthedifferentschoolsofhathabeforebeginningaclass.Thenextchapterexploresthenumerouschoicesanddiversitywithinthehathayogasystemandgivesanintroductiontotheessentialasana(posturework)andpranayama(breathingexercises).
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Bypracticingoneortwoofthesebreathingexercisesyouwillbegintoseeandfeelhowyourbreathingreflectsonyourdailyactivities.Fullyogicbreathingleadstoacalmerstateofmind.
Inthefollowingchapteryouwillmarvelathowflawlesslyinterdependentthebodyandthebreathworktogetherwhenperformingasana.
THEBOTTOMLINE
Theultimategoalinpranayamaistofocusthemind.Inhathayoga,theposturesutilizethemostbasicpranayamapractices.Whenpracticingasana,wepayattentiontoourbreathandhowourbreathingaffectstheasana.Thereisaclearconnectionbetweenthemindandthebody,breathingandmovement.Astheasanastrengthenthebody,pranayamahelpstofocusthemind.Yourrateofbreathingandyourstateofmindareinseparable.
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Benefits:
Improvesposture;balancesthebody;focusesthemind.
Instructions:
1.Standwithyourfeettogetherorslightlyapart.Theweightofyourbodyshouldbeevenlydistributedbetweenthetoes,balls,andheelsofyourfeet.
2.Keepyourkneesasstraightaspossiblewithoutlockingthem.Payattentiontoyourstomach,butdonotsuckitinorletitsag.
3.Keepyourshouldersandarmsrelaxedandstraight.Armsremainatyoursides.
4.Yourheadshouldlookstraightahead.Donotstrainyourneckmuscles.
5.Relaxyoureyesandtrytoorganizethebodyfromheadtotoeasyoubreathe.Yourbreathingshouldbeclearandstrongasitmovesthroughyou.
6.Yourinhalationandexhalationshouldbenatural,givingyouasenseofrelaxation.
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yourleftleg,nearyourknee.Placeyourrightheelandfootonthefloor.Keepthespineerect.
3.Stretchbotharmsouttothesideandbringtheleftarmtotheoutsideoftherightknee;twistingtotheright,placeyourrighthandonthefloorbehindyou.
4.Exhaling,twistasfaraspossibleasyoulookoveryourshoulder.
5.Donotliftyourshoulders.
6.Tocomeoutofthepose,gentlytwistbacktothefrontofyourbody.
7.Repeatfortheoppositeside.
Note:Twistonlyasfarasyoucomfortablycan.
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35—WallSquat
Benefits:
TheWallSquatisaderivativeofMalasana,onlyagainstthewall.Goodfor
openingthepelvicareaandstretching.
Instructions:
1.Getablanketandplaceitfacingthewall,notagainstit.
2.Lieonyourbackwithyourbuttocksclosetothewallandyourlegsvertical,upagainstthewall.
3.Separateyourfeetwidely,placingthesolesflatagainstthewall.
4.Putyourhandsonyourkneesandgentlyopenthekneesdownwithyourhands.Donotforcethismovement.
5.Pressyourfeetintothewallandbreathe.
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SuryaNamaskarabeginsinthesamepositionasTadasana.
1.Bringyourhandstoyourchestinaprayerposition.Exhale.
2.Asyouinhalebringyourhandsupoveryourhead,keepingthemclosetogetherandslightlytiltingorarchingthearmsandheadback.Hold.
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12.Exhaleandbringyourhandsbacktotheprayerposition,thendowntoyoursides,standinginTadasana—justasyoubegantheSalutationinstep1.
THEBOTTOMLINE
Withhathayoga,itisessentialthatyoulearntheasanacorrectly.Therearenumerousposesandvariationstofiteveryneedimaginable.Beginnersshouldstartslowlyandworkintomoreadvancedposes.Allasanaaffordawealthofbenefitsfortheindividual,nomatterwhatlevelofyogaonepractices.Youmayfindthatyouryogateacherusesadifferentnameoralterstheposesslightlyfromthischapter.Regardlessofstyleorvariations,thebenefitsremainthesame.TheSunSalutationistherootfromwhichmanyoftheposturessprouted.Ifyoucan'tsqueezetimeintoyourroutineforanextensivedailypractice,makeanefforttoatleastdotheSunSalutation:italonewilltoneandstretchtheentirebody.
Learningabouttheasanamayhaveenticedyoutosignupforthefirstyogaclassyoufind.Butifyouarenewtoyoga,youprobablyhavesomequestionsaboutclassesandpracticingonyourown.Reviewchapter5,''FindingaClassandDevelopingYourYogaPractice,"beforeyouembarkonaseriesofasana.
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orsomeoneelse's?Thesearesomeofthequestionsyoumightponderbeforesigningupforaclass.Herearejustafewcommonreasonspeopleembarkonayogaclass,someofwhichmaybeyourown.
STREETSMARTS
JoyceThortonwasdedicatedtoaerobicsandworkedoutseveraltimesaweekatthegym."Someofthewomeninmyaerobicsclassweredoingyogaandkepttoutingthemarvelsofyoga.Ifeltprettygoodwithaerobicsanddidn'tthinkyogawouldenhancethatfeelingormakemefeelbetter.Instead,Ifoundtheclassestobeincrediblymeditativeandmybodyiscertainlymoreflexible.I'mintunewithmybodyinawaythatIwasn'twithaerobics.Unfortunately,I'mnotverydisciplinedaboutdoingyogaathome,soIattendclassesprettyfaithfully.Yogaisnowanintegratedcornerofmylife.Iteachpreschool,andbegineachclasswiththeSunSalutation.ThestudentsenjoyitandsodoI."
•Togetinbetterphysicalshape
•Forrelaxation
•Formentalandphysicalflexibility
•Tostrengthenthebody
•Forstressreduction
•Becauseadoctorrecommendedit
•BecauseItrieditataspaandlovedit
•Forchronicpain
•Foradisease
•Tohavefun
•Toenhancespiritualdirection
•Becauseit'spopular
Keepinmindthatyourpurposefortakingaclassmaychange.Ifyoubeginayogaclasswiththespecificgoaloflearningtorelax,andyoudolearntodoso,thenyourpurposeforcontinuingyogawillchange.
Bydefiningconcretegoalsorwhatyouhopetogainfromayogapractice,yourexpectationswillbebettermet.Ifaftertakingafewsessionsitisclear
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objectivesforpursuingyoga.Knowwhatenvironmentworksbestforyou.Askyourselfthesequestionsbeforeyoubeginyoursearch:
STREETSMARTS
JoelSachs,asystemsspecialistfromAnnapolis,Maryland,speaksfromexperiencewhenitcomestoneedingayogainstructor:"Ihavetakenyogatwiceinmylife,oncetostretchmybodyforcompetitiverowing,thesecondtimeduringadivorcewhenIneededsomegrounding.AsfarasIwasconcerned,yogawasyoga—nobrandnamesordifferentstyles.Thefirstclasswaswasgreat.IfeltlikeIwasmeltingintotheuniverse.Ithelpedmeletgo,butIcouldn'trememberthesequenceofposesonceIgothome.Thebiggestobstacle,though,wastravellingallthetimeandthelackofdisciplinetopracticeonmyown.Iabsolutelyneedacoachorteacher."
1.Areyoueasilydistractedanddoyoufinditdifficulttofocusinlargegroups?Doyoufeelyouneedabsolutequiettopracticeyogaorareyounotbotheredbyoccasionaldistractions?
2.Areyoumorecomfortableinasmallinformalclassorinalargeclasssetting?Wouldyoufeelcomfortabletakingyogainsomeone'shome,atthelocalYMCA,orinagym?
3.Willaphotoofaguru,flowers,orthepresenceofincenseorcandlesbotheryou?
4.Areyoulookingforaspecialstyleofyogaorablendofstyles?Doesthelocationsatisfytheseneeds?
5.Isthelocationconvenient?Willthisbeanissueandapossibleobstacle?
Afteryoudecidethepurpose,thestyle,andtheenvironment,it'stimetosearchforaclassandateacher.Wordofmouthoraskingafriendwhotakesyogaisonewaytofindateacher.(Remember,though,thestyleofyogathatyouarelookingformaynotmatchyourfriend'sstyle.)Anotherapproachistoferretoutinformationonsomeofthestylesyouareinterestedinandsampleafewdifferentclassesforatleastamonthandseewhatappealstoyou.Thisisespeciallyadvisableifyouareunclearaboutyourpurposeorwhatenvironmentbestsuitsyou.
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componentoffindingateacherishowyoufeelwiththatteacher,notwhetherheorshehasacredentialorhastaughtyogafortwentyyears.Asinanytypeofcertificationorprogram,it'stheabilityoftheteachertotransmithisorherknowledgeinawaythatisappropriateandcomfortableforyou,thestudent,thatmatters.
Whensearchingforateacher,makealistofwhatyoudesireinayogateacher.Thefollowingaresomeprudentquestionsandconsiderationswhenconsideringateacher.
•Whatistheteachers'trainingorexperience?
•Whattypesofyogahavetheypracticedortaught?
•Howlonghavetheybeenteaching?
•Ifyouhaveaninjury,suchasabackproblem,askiftheteacherhasbeentrainedtoteachyogaforthisspecificinjury.Ifnot,askthemiftheycansuggestsomeonewhohas.
•What'stheteacher'sphilosophyandmethodology?Observeaclasstomakesuretheymatchyourown.
•Talktotheteacherandgetanintuitivefeelingforthatindividual.
•Ifyouhaveinhibitionsorconcernsabouttheclass,talktotheteachermoreatlength.
WhatIsa"Good"YogaTeacher?
TheAmericanAssociationofYogadefinesagoodyogateacherassomeonewho:
•Hasstudiedandcomprehendsthevariouseffectsofyogaexercises,breathing,andmeditation.
•Isknowledgeableaboutthebody'sphysiology.
•Isabletoadapttechniquesforeachindividual'scapability.
•Adherestoyogatechniquesanddoesnotconfusereligiousorpersonalbeliefswithyoga.
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notunderstand.Fewofusgothroughlifestandingonourheadsorsittinginalotusposition.Sothefirsttimeyoustandonyourheadorfindyourkneeshurtingfromsittingcross-leggedinyouryogaclass,questionswillobviouslyarise.Askthem.
Thefollowingsuggestionswillbothfacilitateandmaximizethebenefitsofyouryogaclass.
•Beontime,ifnotearly.Yogaclassesmaylastanywherefromsixtytoninetyminutes.Ifyouarecontinuallylateforclass,younotonlymissthebeginningrelaxationorasanabutitshowsalackofrespectforyourteacher.It'sbesttoarriveabouttenorfifteenminutesearlytogetyourselfintoarelaxedstateofmind.Thisisparticularlyimportantifyouaretakingclassrightafterwork,ifyouhaveastressfulday,orifyoufeelemotionallyscattered.
•Beattentiveandfocused.Plantostaythroughtheentireclass.Sometimesstudentsareonlyinterestedintheasana,notthemeditationordeeprelaxationattheendofaclass.Ifyoucommittoayogaclass,makethecommitmenttostaythroughtheentireclass.Ifyouknowyoumustleaveearlyorarrivelate,adviseyourteacherinadvance.
•Don'tcompareyourselftootheryogastudents.Yogaispersonal.Practiceatyourownpace.Therewillbemanylevelsofstudentswithinalevelofayogaclass.Somestudentsmovethroughtheasanaataquickerpaceorareabletoholdtheasanalongerandwithease.Otherstudentsmaybestifferandtakelongertogetintoanasanaandquickertocomeoutofanasana.Stayfocusedandconcentrateonwhatyoucando.
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HowtoTransformYourHouseor
HotelintoaYogaPalace
Whentravelingandawayfromtheplacewhereyouusuallypracticeyoga,orevenwhenpracticingathomeonyourown,trytore-createanaestheticorsacredpracticespace.Herearesometips:
•Iftheroomhaswindows,letlightin.
•Practicebycandlelight.
•Setoutavaseordrinkingglasswithaflowerorflowers.
•Iftheroomisbarebones,setoutasmallbutpeacefulphoto,drawing,orpostcardofsomethingmeaningfultoyou.
•Ifthereisnomattopracticeon,rolloutaplushtowel.
•Useasofaorchaircushionforabolster.
•Ifnoiseisafactor,putonacassetteoraCDwithsomecalming,butneverdistracting,music.
doingit.Andtherewillalwaysbedaysyoudon'tfeellikedoingyoga.Thesearethedaystobeginwithyourfavoriteposesandrepeatthemafewtimes.Beawarethatsomeposesarestimulatingandothersmorerestorative.Theposesyoudowillaffectyourmoodandenergythroughouttheday.Don'tdo
astimulatingseriesofposesbeforegoingtobed;andlikewise,youmaynotwanttostartyourdaywithrestorativeposes.
Beginwithashortpracticeofaboutfifteentotwentyminutesandworkuptothirtyorforty-fiveminutes.Ifthelongertimeframeisnotpossible,butyoureallywanttopracticemore,trytwoshortersessions.Ifyoucan'tsqueezebreathingpracticesinto
Page123
SMARTSOURCES
Goodsourcesforeverythingyoucould(materially)needtodoyoga:
BhekaYogaSupplies(800)366-4541
www.yogavoices.com.bheka
FishCraneP.O.Box791029NewOrleans,LA70179(800)959-6116
YogamatsP.O.Box885044SanFrancisco,CA94118(800)720-YOGA[800-720-9642]
•Yogamats.Theseareextremelylightmatsmadefromrubberandranginginthickness.Theyaresometimescalledstickymatsortractionmats.Onesideofthematisstickyandadherestothefloorsothatyoudon'tslide.Thematscomeincolors,suchaspurple,blue,orgray,andrangefrom$22to$26forthinmats.Therearedeluxematsthatarethickerandmoreexpensive.Pricesvaryaccordingly.Lookforamatthatyoucantossinthewasherandrollupandputinacorner.
•Blankets.Theblanketsusuallymeasure50×80inchesor60×80inches,andaremadeofafirmorwovencottonorwool.Theblanketsareusedinmanyposesforsupportofthehead,back,neck,legs,andotherareas.
•Bolsters.Bolstersareroundorrectangularcushionsthatarecottonfilled.Roundbolstersareapproximately26incheslongby9inchesindiameter;rectangularbolstersmeasure7×12×25inches.Theyareusedinnumerouswaystosupportyourbodyandhelpattainvariouspostures.Rolledtowelsorsmallchaircushionswillwork,aswell.
•Blocks.Lightweightwoodorfoamblocksareapproximately4×6×9inches,andareusedunderyourfeetorhandstohelpyougetintoapose.
•CottonstrapswithD-ringbuckles.Thesestrapsareavailableinstandardlengthsof6and9feet,andareusedforstretchinginposes.
•Sandbags.These5-and10-poundsand-filledbags(whichcanalsoeasilybemade)areusedinposturesforsupportortoattainapose.
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•Zafus.Thesearehardroundorcrescent-shapedpillowsusedformeditation.Theyaremorecomfortablethansittingonaflatfloor.
•Benches.Smalllightweightwoodenbenchesaresometimesusedinsteadofthefloororapillowforsittingduringmeditationbyindividualswhofindsittingonafloororpillowdifficult.
THEBOTTOMLINE
Learningtodoyogacorrectlyisvital.Thefirstorderofthedayistofindagoodteacherandyogaclass.Todothis,shoparound—askquestionsandtalktopeople.Someteachersarecertifiedandsomearenot.Themostimportantaspectofateacherishowyoufeelaboutthatteacher'sabilitytoteachyouyoga.Onceyoufindayogaclass,beattentiveandarriveontime.Youmightwanttopracticeyogaathome;ifso,findaquietplaceandaregulartimeofdaytopractice.Ifthestyleofyogayouaredoingrequiresprops,learnhowtousethemandhavethemhandy.Ultimately,yogaisjustlikeanyotherpracticethatrequiressomededication;itcanhaveobstacles.Evaluatethemtoovercomethem.
Nowthatyouhavefoundagreatyogateacherandtherightclass,aperfectplaceathometopractice,andareateasepracticingtheasana,thenextstepislearningtomeditate.Butbeforewejourneyintomeditation,let'sglanceatthebody'schakras,inchapter6.
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5.Thestreamdescendstothesolarplexus,turningabrilliantyellow.Visualizetheyellowstreamcleansingawaydoubtsaboutyourpersonalself,allowingyoutofreelyexpressyourtrueself.
6.Asthestreamisdrawndownwardintothebellyornavelarea,itturnsorange.Theorangestreamcleansesalltheangerorpersonalfrustrationaboutyourself,freeingpenned-upenergy.
7.Asthestreamentersthefirstchakra,itturnsrubyred.Visualizetheredstreamcleansingwhatyouhaveheldonto,andletitwashawayexcessworldlyweight.Takingadeepbreath,lettheredstreamflowoutthroughyourtoes.
8.Continuetoinhaleandexhale,andimagineallthecolorsconvergingandturningintoabeautifulclearstreamofwater.Thestreambubblesupthrougheachchakraandoutthetopofyourhead,showeringyouwithafountainofclearenergy.
Source:AdaptedfromTheHolisticHealthHandbook,compiledbyBerkeleyHolisticHealthCenter,1978.
THEBOTTOMLINE
Chakrasmaybeanewphenomenonforyou,andthat'sokay.TheyareanancientpartofyogicandAyurvedicthought.Thebodyhassevenchakrasthatrunalongthespineandcorrespondtoendocrinefunctionsinthebody.Pranarunsthroughthechakrasandbeginsitsascentatthebaseofthespine,movingupthroughthenavelandsolarplexus,intotheheartregion,passingupintothethroat,ascendingintothe"thirdeye"region,andexitingoutthecrownofourhead.Youmayormay
notencounterchakraexercisesinyouryogaclass.
Youmayfindtheideaofchakrasrefreshinglyenlighteningortooesotericandabitobscureforyourliking.Ineithercase,rememberthis:Yoga—andthedecisiontostudyand/orincorporatechakras—isamatterofpersonalchoice.Soisthetopicofthenextchapter,meditation.Chapter7answerscommonquestionsaboutmeditationanddelvesintoamyriadofmeditationmethodsforyoutoexplore.
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FertileSeedsforFocusingtheMind
Beforeyousettledowntotheactualpracticeofmeditation,tryafewofthefollowingexercisestofocusthemind.Theyaregoodprimerstoconcentratethemindandprepareitformeditation.
BontanicalPractice
Findagardenandfocusononeflower.Noticeitscolor,fragrance,andsize.Reflectonthecharacteristicsofthepetals.Aretheyvelvety,polished,delicate,scalloped,sensuous,orthorny?Thencloseyoureyesandrecalleverydetailoftheflower.
ArtisticPractice
Thenesttimeyouareinanartgallery,stopinfrontofapaintingthatyouespeciallylike.Reflectonthecolor,style,brushstroked,andphysicalcharacteristicsofthepieceofart.Payattentiontosensationsthepaintingevokes.Walkawayfromthepaintingandseewhatyourememberaboutit.Repeattheexercisewithapaintingthatyoudon'tlike.
LiteraryPractice
Whenreadingabook,stopattheendofthepageandseeifyoucanrecallwhatyoureadonthatpage.Canyourecallhowmanyparagraphstherewereonthepage,anyquotes,orthetitleofthechapter?
QuotidianPractices
Thenexttimeyoutakeawalk,focusonyourbreathing.Makebreathingthefocusofyourwalk.Inthecar,ifyouareapassengerorifyouarestuckintraffic,shutofftheradioonthesoundsandsightsaroundyou.
Page166
menstrualcycleiserratic.Theshiftinglevelsofestrogenandprogesterone,bothmood-alteringhormones,frequentlyresultinahostofuncomfortableemotionalandphysicalchanges.Perimenopause,likemenopause,cantrigger:
WHATMATTERS,WHATDOESN'T
WhatMatters
•Thatyouunderstandwhatishappeningphysiologicallytoyourbody.•Realizingthatyouaregoingthroughnumerousphysicalandpsychologicalchangesrelatedtoperimenopauseandmenopause.•Thatprenatalyogaisdonewiththeguidanceofyourphysicianandatrainedinstructor.•Thatyouallowyogatoempoweryouduringphysicalandemotionalchanges.
WhatDoesn't
•Thatyou'veneverdoneyogabefore.•Beingoverweight,orhavingbrittlebones.Neitheroftheseconditionsexcludeyoufrombeingabletodoyoga.
•Anxiety
•Manicmoodswings
•Muscleachesandjointaches
•Stiffness
•Erraticsleeppatterns
Menopauseisthesecessionofawoman'smenstrualcycle,theendofherreproductivecycle.Somecommoncomplaintsofmenopauseare:
•Vaginaldryness
•Hotflashes
•Urinaryproblems
•Moodswings
•Depression
•Fatigue
•Disturbancesinsleeppatterns
Researchershavebeguntorecognizethatancientdisciplines,suchasyogaandmeditation,arevaluableassetsduringthesepassages.Inoursoci-
Page170
perimenopausalanxietyforgood,butitwillcertainlyrejuvenateyouandinspiretherelationshipsaroundyou.
Withallthesebenefitsforwomen,whataboutthebenefitsofyogaformen?Menmaynottakeupyogatocombatbrittlebones,PMS,orforfatherhood,butmanymendopracticeyogaforavarietyofreasonsandfinditequallyrewarding.Dorealmendoyoga?Ofcourse;let'slookatchapter8.
THEBOTTOMLINE
Yogacangracefullyassistwomenthroughmenses,premenstrualsyndrome,pregnancy,childbirth,andperimenopauseandmenopause.Prenatalyogaisdifferentfromadailyyogapractice;youshouldnotbeginaprenatalclassuntilafteryourfirsttrimester,andyoushouldnotstartwithouttheguidanceofaprenatalyogainstructorandyourdoctor.Thenyoucanpracticeyogaupuntildelivery.Yogaisapotentpracticetonurturethefemalemindandbodythroughalltheirchanges.
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regularlypracticeyoga,andmostwereattractedtoyogaformanyofthesamereasons:
SMARTSOURCES
RogerEischensSportsKinesiology,YogaP.O.Box4035,RyanRd.BlueMounds,WI53715(608)767-3931
www.uwmf.org/living/library/sports/yoga.htm
Lookingforinformationonathleticsandyoga?TrycontactingRogerEischens,ayogainstructorandkinesiologistinBlueMounds,Wisconsin.Roger,anathleteandformerfootballcoach,studiedlyengarinIndia.
•Becausesomeonesuggestedit,orafrienddoesitandswearsbyit
•Toreducestress
•Forweightloss
•Toenhancesportsperformance
•Outofsheercuriosity
•Tosearchoutsomethingmorelifeenriching
•Toaugmentspirituality
Page175
foreachsideofmybody.IfIskipafewdays,mybackactsup,soI'mprettydisciplined."
•Yogaisnottoohard.Yogaislikeanythingelsethatyoubegin:themoreyoudoit,theeasieritbecomes.Whatcanbedifficultformenisgettingbeyondtheideaofcompetition.Yogaisnotcompetitiveoraboutwinning.Youdon'tcheckyourpulse,heartrate,orlengthofpractice.Yogadoes,however,emphasizeprecisionwhendoingtheposes.
•Yogaiscerebralaswellasphysical.Yogaencouragesself-acceptance.Nomatterwhattypeofyogayoupractice,itwillencourageintegrationofthebody,themind,andthesoul.Therearemanydifferenttypesofyoga.Youmayfindhathaincompatiblewithyourpersonality,andyoumightfarebetterinarajayogaorbhaktiyogaclass.
•Yogarelatestoeveryone'slife.Evenifyourfirstexperiencewithyogawaslessthansatisfying,thepointofyogaisaboutyourlife.Somemendon'trelatetothestyleofsomewomeninstructorsoraparticularyogaphilosophyoftheteacher.Ifthishasbeenthemajorroadblocktoyogaforyou,seekoutaclasstaughtbyaman,ortakeaweekendyogaretreatformenonly.Evenamongmaleteacherstechniquesdiffer.
•Yogadoesnothavetobeaboutgurus.Yogaissometimesusedbydevoteesasaspiritualpractice.Manypracticesareteacher-gurubased.Thatdoesn'tmeanyouhavetofollowaguruorpracticeaparticulartypeofyoga.Therearemanygenericyogaclassesthatarenotgurubased.ClassestaughtattheYMCA,healthclubs,orgymsaretypicallynotattachedtoaspecificyogalineage.
STREETSMARTS
"WhenIbeganyogathirtyyearsago,itdidnotoccurtomethatitwouldbeaconstantthreadthroughoutmylifeandwork.AsanundergraduatestudentatUCBerkeley,Ihadexperimentedwithdifferenttypeofyogaandmeditationgroups.WhileIwasinmedicalschoolatBaylor,inTexas,IreadAutobiographyofaYogi.Iwenttoclassesandpracticedkriyayogawhentimepermitted.Duringthathecticperiodofmytraining,andcurrently,myyogapracticeaffordsmymindaquietdwelling,asenseofultimaterelaxation,"saysJamesF.Zucherman,M.D.,medicaldirectorofSt.Mary'sSpineCenter,SanFrancisco.
Page178
ofyogaoftenoverlooked,yetclearlyapartofprofessionalathletictraining,isconcentrationandthevalueoffocusingthemind.
Men,likewomen,incorporateyogaintotheirlifestylesforavarietyofreasons,suchasageneralsenseofwell-being,calmness,andincreasedstrengthandendurance.Emotionally,menfindyogatobeamarvelousconduitforbridgingblockedordormantemotions.Withmoremedicalinstitutionsdelvingintohowtheemotionsinteractwiththebodyandmind,menwhohavestoicallybornetheburdenofstressandheartdiseasearesomeofthefirsttounderstandthebenefitsofyoga.
Ifyourdoctorsuggeststhatyoupracticeyogaormeditation,ifyouareundertremendousstress,oryouhavebackpainorconcernsaboutyourhealth,turnthepage.
THEBOTTOMLINE
Menapproachyogafordifferentreasons.Itmaybeatthesuggestionofadoctororspouse,orbecausetheyareinterestedinphysicalflexibility.Somemenfindthatyogaenrichestheirinnerlives,andforsomeitguidesthemthroughlifetransitions.Ifyourfirstexperiencewithyogawasnotapositiveone,tryanotherclassoranotherstyleofyoga.Mensometimesresonatewithsomeofthemorephysicalstylesofyoga.
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IntegrativeYogaTherapy(IYT)
Integrativeyogatherapycombinesvariousyogatraditionswithanemphasisonyogictherapeuticapproachesandtechniquesforhealth-relatedfields.Whileanin-depthunderstandingofyogaposturesisessentialforworkingwithindividuals,athoroughknowledgeofmind-bodyhealthscienceismandatory.Manyofthecountry'smostknowledgeableyogateachers,someofwhomarementionedinthisbook,aremembersofIntegrativeYogaTherapyandparticipateinworkshopsandprogramsforthoseinterestedinpursuingtheIYTteachertrainingprogram.SeveralIYTinstructorsholdadvanceddegreesinphysicaltherapy,psychology,orhealtheducation.
IntegrativeYogaTherapyofferstrainingprogramswithanemphasisonapplyingyogatotheneedsofindividualsandgroupswithspecificmedicalproblems.Thecoursesincludeteachingmethodologyandmind-bodyhealthsciences.Forinformation,contact:
JosephLePage,M.A.,ExecutiveDirectorofIntegrativeYogaTherapyIntegrativeYogaTherapyP.O.Box238BlueLake,CA95525(800)750-9642
degreesofchronicpain,fromcripplingpaintopsychologicalstress,arecarefullyguidedthroughasequenceofgentlehathayoga,breathingpractices,andmindfulmeditation.Theclassencouragesamoment-to-
momentawareness.Theyogaposturesemphasizenonstriving.Theprogramworkstocultivatethewisdomtoself-liberatefrompainandsuffering,averydifferentconceptforaculturethatinstantlywantstoanesthetizepain.
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TheMindfulBody
Tenyearsago,RoyBergmannwasanavidrunnerandasuccessfulcommercialbanker.Healsosufferedwithterriblebackpain.Herecallsthoseyearsassomeofthemoststressfulinhislife."Mydaysrevolvedarounddeadlines.ThechiropractorIwasseeingforbackpainsuggestedyoga.Athletic,Ioptedforamorestrenuousyogastyle,whichturnedouttobefine.Ipracticedyogareligiouslyandbecameinterestedinhealth.Overtime,Ifeltcalmerinside,butoutsidemylifewasinunforeseenturmoil.Iwentthroughadivorce.Mycompanymergedandmyjobdisappeared.Ihadtheresourcestostopandreflectonmylife.Insteadoflookingforanotherjob,IdecidedtofollowwhatIreallywantedtodo—createabusinessthatincorporatedyogaandhealth,asanctuarywherepeoplecouldfeelcomfortable.FiveyearsagoIopenedTheMindfulBodyinSanFrancisco,California.Itisnotahealthclub,butitoffersmanydifferentlevelsandstylesofyogaclasses,bodywork,meditation,andaplaceforworkshops.Ievenaddedasmallspaforpeopletouse."
FormoreinformationonTheMindfulBody,contact:
RoyN.BergmannTheMindfulBody2876CaliforniaSt.SanFrancisco,CA94115(415)931-2639
www.themindfulbody.com
fromahumble,simpleretreatsitetoexoticsurroundings.ThereareyogaretreatsintheYucatánandAlaska,inBaliandHawaii,andinyourownbackyard.Youdon'thavetogoexotictoreapthebenefitsthataretreatoffers,solooklocally.
Someoftheretreatsareexpensive;manymorearereasonablypriced.Someofferaspecificstyleofyogaormeditation;othersofferavarietyofpracticesandstyles.Retreatsoftenfeatureaspecial
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relaxationposes,73,75,92,163,165
Salabhasana(LocustPose),80
Sarvangasana(ShoulderStand),78,79,83,160,161
Savasana(CorpsePose;RelaxationPose),73,75,163,165
SeatedChairStretch,69,197
sequenceof,57-58
SetuBandhasana(BridgePose),78
Shirshasana(HeadStand),84-85,160,161
sittingposes,65-69,160
standingposes,60-64,160
stretchinginto,58,120
Sukhasana(EasyPose),45-46,65,141,142
SunSalutation(SuryaNamaskara),32,56,59,97-103,104,174-75
Supta-Padangusthasana(RecliningSingle-LegRaise),74
Tadasana(MountainPose),56,60-61
threeimportantdimensionsto,58
fortravel,193-95
Trikonasana(TrianglePose),63
twistingposes,85-87,161,194-95
UpavistaKonasana(OpenAnglePose),72
Uttanasana(StandingForward-BendingPose),62,169
Vajrasana(KneelingPose),68,160
inviniyogayoga,31-32
Virabhadrasana(WarriorPose),64
Vrksasana(TreePose),88
WallSquat,96
WheelPose,78
forwomen,93-96
forworkplace,197-99
Ashrams:
described,25
retreatsat,203
Ashtangayoga,12,24,25-26,35
AssociationofTranspersonalPsychology,186
Asthma,8,31,180
Astralbody,chakrasin,126,129
Atherosclerosis,42
Athleticperformance,172,173,174,177-78
Attention,meditationand,138
Auricbody,30
AutobiographyofaYogi(Yogananda),6
Awakenedstate(jagrat),130
Awareness:
asanaand,25
ofbodyposition,8,10
jnanayogaand,16-17
meditationand,139,148,153
inPhoenixRisingyoga,34
AwarenessandRelaxationTraining,186
Ayurvedicmedicine,
23,128,129,136,180
B
Babyboomers,5,200
Back:
asanafor,63,64,67,72,79,80,82
seealsoSpine
Backinjuries,81,167,187
jumpingintoposesand,60
Backpain,5,8,202
asanafor,92,93,94,186
andconcernsaboutstartingyogapractice,108,186-87
inPMS,
164
yoga'sbenefitsfor,180,186
Backward-bendingposes,75-80
Bhujangasana(Cobra),77,165
Dhanurasana(BowPose),76,168
Matsyasana(FishPose),79
Salabhasana(LocustPose),80
SetuBandhasana(BridgePose),78
WheelPose,78
BaddhaKonasana(BoundEaglePose;ButterflyPose),67
Balance,
33,34,157,192
asanafor,61,88,89,92
athleticperformanceand,172,174
mind/body.SeeMind/bodyconnection
yoga'sbenefitsfor,23,56,57,157,172,174
Balancingposes,88-91
EkaPadaRajakapotasana(One-LeggedDovePose),91
Mayurasana(PeacockPose),90
NatarajasanaVariation(KingDancerPose),89
Vrksasana(TreePose),88
Bassemir,Elizabeth,156
Beads,mala,146
BellowsBreath(Bhastrika),52-53,161
Benches,124
BenderBirch,Beryl,34
Benefield,Dee,196
Benson,Herbert,3,127,145
Bergmann,RoyN.,202
BhagavadGita,6,10
Bhajan,SikhYogi,29,30
Bhaktiyoga,15,17
Bharadvajasana(ChairSpinalTwist),87,198
Bhastrika(BellowsBreath),52-53,161
BhekaYogaSupplies,123
Bhujangasana(Cobra),77,165
Bidalasana(CatPose),94,165
Bikramyoga,24,26,35
resourcesfor,26
Birch,Thom,34
Bladder,131
Blankets,123
Blocks,asprops,123
Blood,38,81
chakrasand,129
oxygencapacityof,157
Bloodpressure,145,177
seealsoHighbloodpressure
Pageii
AboutSmartGuidesä
WelcometoSmartGuides.EachSmartGuideiscreatedasawrittenconversationwithalearnedfriend;askilledandknowledgeableauthorguidesyouthroughthebasicsofthesubject,selectingthemostimportantpointsandskippingoveranythingthat'snotessential.Alongtheway,you'llalsofindsmartinsidetipsandstrategiesthatdistinguishthisfromotherbooksonthetopic.
Withineachchapteryou'llfindanumberofrecurringfeaturestohelpyoufindyourwaythroughtheinformationandputittoworkforyou.Herearetheuser-friendlyelementsyou'llencounterandwhattheymean:
TheKeys
Eachchapteropensbyhighlightinginoverviewstylethemostimportantconceptsinthepagesthatfollow.
SmartMoveHere'swhereyouwilllearnopinionsandrecommendationsfromexpertsandprofessionalsinthefield.
StreetSmartsThisfeaturepresentssmartwaysinwhichpeoplehavedealtwithrelatedissuesandsharestheirsecretsforsuccess.
SmartDefinitionTerminologyandkeyconceptsessentialtoyourmasteringthesubjectmatterareclearlyexplainedinthisfeature.
F.Y.I.Relatedfacts,statistics,andquickpointsofinterestarenotedhere.
WhatMatters,WhatDoesn't
Partoflearningsomethingnewinvolvesdistinguishingthemostrelevantinformationfromconventionalwisdomormyth.Thisfeaturehelpsfocusyourattentionon
SmartSourcesEachofthesesidebarspointsthewaytomoreandauthoritativeinformationonthetopic,fromorganizations,governmentagencies,corporations,publications,Websites,andmore.
whatreallymatters.
TheBottomLineTheconclusiontoeachchapter,hereiswherethelessonslearnedineachsectionaresummarizedsoyoucanrevisitthemostessentialinformationofthetext.
OneofthemainobjectivesoftheSmartGuidetoYogaisnotonlytobetterprepareyoutoundertakeayogapractice,buttoexplainthemyriadbenefitsyogaoffersandthemanywaysthatthesciencecanbeusedtoenrichone'slife.
Pagexiii
MeditationandtheMind
139
TwoTechniquestoCalmtheMind
140
ConcentrativeMeditationTechnique
140
MindfulnessMeditationTechnique
141
HelpfulHintstoPrepareforMeditation
141
SittingforMeditation
142
MeditationStyles
143
TranscendentalMeditation
145
Mantra,orJapa,Yoga
146
Chanting
146
Tratak
147
Symbols
147
Mandala
148
MindfulnessMeditation
148
YourChoice:GrouporSolo?
149
GroupSittings
149
SoloSittings
149
TimeandMeditation
150
HowLongShouldIMeditate?
150
FittingMeditationintoYourLife
151
MeditationandEmotions
152
TheResult:LifeAwarenessandClarity
153
8.YogaforWomen
155
YogaandPregnancy
156
PrenatalYoga'sBenefits
157
WhentoBeginPrenatalYoga
158
FIRST:ConsultYourDoctor!
159
PrenatalYogaPracticestoDo
160
PrenatalPosturestoAvoid
160
InvertedPosestoAvoid
161
AbdominalPosesandBreathingExercisestoAvoid
162
SupinePosestoAvoid
162
RelaxationPosestoAvoid
163
InYourFinalWeeksofPregnancy
163
MensesandYoga
164
HelpfulAsanaforPMS
165
PerimenopauseandMenopause
165
YogatoAddressAnxiety
167
YogatoAddressHotFlashes
167
YogatoAddressHormonalFluctuations
168
YogatoAddressMoodSwingsandDepression
168
YogatoAddressBoneDeterioration
169
Page99
3.Asyouexhalestretchthearmsforward,bendingatthewaist.Continuetoslowlybendforwardasfarasyoucango.(Goonlyasfarasyoucanbend;donotpushorbounce.)Ideally,thehandswilltouchthefloor.Hold
4.Exhaling,extendyourleftlegbackwithyourleftkneetouchingthefloor.Yourrightfootshouldstillbeonthefloorandyourrightkneeshouldbebent.Yourhandsarefirmlyonthefloorparallelwiththerightfoot.Lengthenyourupperbodyupward.Lookup,liftingyourchin.Inhaleinthisposition.Hold.
Page102
10.Exhaling,bringyourbackleguptotheleft,andstraightenyourlegs,keepingyourbodybenttowardyourkneesandyourhandsonthefloor.Hold.
11.Inhaling,slowlyextendyourarmsforwardandup.Bendingatthewaistandkeepingyourhandsclosetogether,slightlyarchyourheadandarmsbackasyoudidinstep2.
Page176
AScenario:"Everyman's"FirstYogaClass
You'reopen-mindedandeventhroughtheideaofsittingwithyourlegscrossedorhoistingyourselfintoapositionwithyourfeetintheairisnotappealing,yougotoayogaclass.Thefirstimpressionisnotagoodone.Toomanylithebodies,andmostlywomen,intheclass,alleffortlesslyrollingforwardtotouchtheirheadstotheirknees.Theirhandsfallinlineandappearcomfortablygluedtotheground.Theyaregracefuldovesmakingthemovementlooksimple.It'snotsimple,andthethreemenintheclassstruggletoinchtheirarmstowardthetopoftheirkneecaps.Theinstructormumblessomethingaboutbreathingintotheposeandrelaxing.Everyoneisbreathingandstretching.Notyou;you'resweatingandstiff.Thankfully,theclasscloseswithsomethingcalledyoganidra,ordeeprelaxation—theentireclasscollapsesontheirbackslikeacorpse.Afterclass,thewomannexttoyouinformsyouthatyousnoredthroughtheentiredeeprelaxation.Wasn'tthatthepurpose?youask.Nixyoga!
Unfortunately,thistypeofscenarioistoooftenaman'sfirstencounterwithyoga.Thelessontobelearnedissimple:Don'tdespair.Asanyyogiwilltellyou,itwilltaketime.Andtheoldsportsadageringstruehereaswell:Practicemakesperfect.
•Regularguysdoyogatoo.Giventhemisconceptionsthatmanyhaveaboutyoga,itisn'tsurprisingthatyoumightbeskeptical.Butrealmendopracticeyogaandmeditation,includingathletes,coaches,rocksingers,anddoctors.
•Theanalogyofhathashouldn'tmakeyounervous.Justtalkingabout
unitingenergiesandthebalancingofthefeminineandmasculinecontainedinoneselfmaybeanewconcepttothelinearwayofthinking.Whiletheoutcomeofayogapracticeisthenumerousphysicalandmentalbenefitsdiscussedthroughoutthisbook,yogaalsoal-
Page177
lowstheouterrejuvenationtoaffectyourinnercore.It'sawindow,ifyouwanttoopenit,toyourinnerlandscape.
•Sleepandstressreductiondonotdothesamethingsforyouasmeditationanddeeprelaxation.Sleepisveryniceandnecessary,butithasnothingtodowithstressreductionoryoga.Practicingyogaormeditationhasbeendocumentedtoimprovecirculation,respiration,digestion,thecardiacsystemandbloodpressure,andaconstellationofotherpositivebenefits.
•Yogaisnotasport.Yogaisnotasport;itshouldneverbepracticedassuch.Yogawill,however,stretchandlengthenmusclesandloosenyourjoints.
Ifyou'reanathlete,yogamayseemstrangeforseveralreasons—thereisnoteam,nowinnerandloser,noshakinghandsorpattingontheback.Beingnoncompetitiveisnoteasyformentoaccept—itgoesagainstthegrainoftheentiresocialstructureformanymen,fromsportstotheworkplace.Youmayhavebeentoldthatifyoudon'tcompeteyouwon'tgetahead.Yogaisnotaboutgettingahead.Instead,itdepositsfertileseedsforgrowingahealthybodyandmindandinnerpersonaldevelopment,whetheryouworkonWallStreetortakecareofthekidsathome.
Manygoodathleteslackflexibilityandrangeofmotionintheirbodies.Liftingweights,forexample,doesnotrequireflexibility,nordoestossingtheballaroundinthefrontyardwithyourkids.Asthebodyages,sodoesitsmechanisms—theshouldersmayslumpfromtoomuchtimesitting,thespinelosesitsfreedomofmovement,andlegmusclestightenup.Yogahelpsthetendons,muscles,andligamentstoretainelasticity.Anotherbenefit
WHATMATTERS,WHATDOESN'T
WhatMatters
•Thatmencanattainasenseofwell-beingfromyoga.•Thatyoutrydifferenttypesofyogaclassestoexperiencewhatstylebestsuitsyou.•Thatyoga,likeasport,requirespracticeandperseverance.•Thatyougiveyourselfpermissionandtimetopracticeyogaifyouwantto.
WhatDoesn't
•Beingflexibleorabletotouchyourtoes.•Beingathletic.•Alreadyplayingasport—yogaisnotasport.nordoesitprecludeyourplayingofsports.•Thatmostmenyouknowdon'tparticipateinyogaorshowtheleastbitofinterest.•Thatyourfirstyogaclasswasasnore.
Page209
Body:
awarenessof,8,10
balanceofmindand.SeeMind/bodyconnection
gettingintouchwith,57
heatin,131
limbforcontrolof,13
minddistinctfrom,inWesternmedicine,127
Bolsters,123
Bonedeterioration,156,169
Botanicalpractice,forfocusingthemind,144
Bouffard,Nancy,189
BoundEaglePose(BaddhaKonasana;ButterflyPose),67
BowPose(Dhanurasana),76,168
Brain,30,81,133
Breathing:
awarenessof,58
backpainand,186,187
cycleof,42,43
deep,asanafor,79
exhalationin,35,42,43,44,47,141
ineffective,40-41
inhalationin,35,43,47
mentalstateand,41,53
stressand,40,41
TM'saffecton,145
walkingand,143,144
seealsoPranayama
BreathingBook,The(Farhi),48
Breathingexercises,47-53
Bhastrika(BellowsBreath),52-53,162
Full-Breath,
48-49
GroundingBreath,193
Kapalabhati(SkullShiningBreath),51,162
NadiSodhana(Alternate-NostrilBreathingExercise),50-51
SingleNostril,49
WarminguptheBreath,48
BridgePose(SetuBandhasana),78
Buddism,148
Businesssector.SeeWorkplace,yogain
Butterfly(BaddhaKonasana;BoundEaglePose),67
C
Calmmind,2
asanafor,66,68
Cancer,181-82
Cardiovasculardisease,148,181
seealsoHeartdisease
Cardiovascularsystem,8,9,177
breathingand,41
Carpaltunnelsyndrome,180,187
PrayerPosition(Namaste)and,187
Cassettes,relaxation,194
CatPose(Bidalasana),
94,165
CenterforTraininginMind/BodyMedicine,127
Certification,foryogateachers,110,111,124,205
ChairSpinalTwist(Bharadvajasana),87,198
Chakras,126-36
inastralbody,126,129
blocked,129
clearing,134-36
continualmovementwithin,126
described,126
pranaabsorbedanddistributedthrough,
126,129,131,136
sevenmajorpoints,128-34
twenty-oneminorpoints,129
Westernvs.Easternphilosophyand,126-28
yogawithoutworkingwith,134
Chanting,14
inkundaliniyoga,30
inmeditation,46-47,153
inSivanandayoga,31
Chest:
asanafor,75,79
breathingand,43,44
Chi,39
Children,yogafor,192,199-200
resourcesfor,199
Child'sPose(Mudhasana),92
Cholesterollevel,181
ChopraCenterforWell-Being,186
Choudhury,Bikram,26
Chronicpain,2,3,8,108,180,184-85,188
Circadianrhythms,126
Circulation,8,177
asanafor,81,84
breathingand,41
chakrasand,131
prenatalyogaand,157
Clarity,meditationand,139,153
Classes.SeeYogaclasses
Clothing,57,112
Cobra(Bhujangasana),77,165
Colors,chakrasassociatedwith,133
Commercialism,121-22
Communication,chakraof,132
Comparingoneselftoothers,114
Compassion,132
Competitiveness,175,177
ComplementaryandAlternativeMedicineProgram,StanfordSchoolofMedicine(CAMPS),
148
CompleteIllustratedBookofYoga,The(Devananda),30
Concentration,22,60,138
asanafor,66,84,88,90
athleticperformanceand,178
chakrasand,132
meditationtechniquesfocusingon,140,147-48
sensoryinputand,140
Confusion,133
Consciousness,centerof,133-34
Coordination,57,60
CoronaryHeartDisease(CHD),8,9
invertedposesand,81
yoga'sbenefitsfor,180,182-84
Pageiii
SmartGuideätoYoga
StephanieLevin-Gervasi
Photographsbya.paulcartier
Pagexii
35.WallSquat
96
SuryaNamaskara(TheSunSalutation)
97
5.FindingaClassandDevelopingYourYogaPractice
105
WheretoBegin:ABitofSelf-Assessment
106
KnowYourPurpose
106
DoYouHaveSpecialConcerns?
108
HowImportanttoYouIstheYogaEnvironment?
108
FindingaTeacher
110
TheYogaTeacherChecklist
110
ResourcesforFindingaTeacher
112
PreparingforYogaClass
112
TipsfortheYogaStudentinClass
113
AssessingYourClass
115
YourPersonalPractice
116
WhyPracticeIfYouAreTakingaClass?
117
ObstaclestoYourRoutine
117
WhatYou'llNeedtoPracticeawayfromClass
118
InPractice,BearinMind
120
SpicingupYourPracticeSessions
121
YogaAccoutrements
121
TheProps
122
6.TheBody'sChakras
125
WhatIsaChakra?
126
WesternandEasternApproaches
126
WesternMedicalPhilosophy
127
EasternMedicalPhilosophy
127
ChakraPoints
128
TheSevenMajorChakras
129
TheFirstChakra
130
TheSecondChakra
130
TheThirdChakra
131
TheFourthChakra
131
TheFifthChakra
132
TheSixthChakra
132
TheSeventhChakra
133
TheBeliefinChakrasandYoga
134
ChakraClearing
134
Chakra-ClearingVisualizationTechnique
135
7.MeditationandYoga
137
WhatIsMeditation?
138
Page100
5.Holdingyourbreath,bringyourrightfootbacktojointheleft,andstraightenbothlegs.Yourshouldersshouldstayoveryourwrists.Yourarmsshouldbeverticalandyourtoestuckedunder,withthetrunkofyourbodyslightlyoffthefloor.
6.Exhaling,bendbothyourkneesandelbowssothatyourtoesandchestwilltouchthefloor.Yourrearwillbeslightlypushedintotheair.
7.Inhaling,loweryourbodytothefloor,keepingyourarmsatyoursides,elbowsbent.Asyourchesttouchesthefloor,slowlyliftyourheadback,andarchyourupperbackslightly.Youaresustainedbyyourhandsandbentelbows.Don'tstraightenyourarmsorstressyourspine.Hold.
Page101
8.Exhaling,useyourarmsandfeettoarchyourbodyupintoastretch.Withthearmsandlegsstraightened,yourhandsandfeetstayonthefloor.YouareinaninvertedVpose.Stretchandhold.
9.FromtheV,bringyourleftlegforwardandputtheheelonthegroundasifkneeling.Extendtherightlegallthewayback,keepingthekneeandtoesontheground.(Therightlegshouldbestretchedback,withthetopofyourfootonthefloor,toesstretchedout.)Inhaleasyourhipsdropandthebodylengthens.
Page210
seealsoHeartattacks;Heartdisease
Corporations.SeeWorkplace,yogain
CorpsePose(Savasana;RelaxationPose),73,75,163,165
Corrections,inyogaclass,115
CottonstrapswithD-ringbuckles,123
Creativity,chakraof,132
D
Dailypractice.SeePracticingyogaathome
DancingFeetYogaCenter,199
Deason,Suzanne,205
Deepsleep(susupti),
130
DeMello,Bill,51
Depression,31
inmenopause,156,166,168,169
inPMS,164
yoga'sbenefitsfor,168-69
Desai,YogiAmrit,28,29
Desha,47
Desikachar,T.K.V.,11,31
Desire,chakrasand,131
Detachment:
sensory,10-11,13
fromthoughtsandemotions,152
Detoxification:
inashtangayoga,26
exhalationand,43,44
Devananda,SwamiVishnu,30,41
Devi,Indra,201
Dhanurasana(BowPose),76,168
Dharana,13
Dhyana,13
Diabetes,8,31,159,180
Diaphragm,41,42
Digestion,177
asanafor,71,80,85,90
breathingand,41
chakrasand,131
Discipline,limbfor,13
Discomfort,inposes,58,115,120-21
Distractedstateofmind,139
Distraction,freeingmindfrom,18
Divine:
bhaktiyogaand,17
individual'srelationshipwith,3,14,17
tantrayogaand,18
Dr.DeanOrnish'sProgramforReversingHeartDisease(Ornish),182
Downward-FacingDogPose(AdhoMukhaShvanasana),81-82
Dreamstate(svapna),130
Duality,inhathayoga,18,172,176
Dullstateofmind,139
Duodenum,131
E
Ears,132
chakrasand,133
EasyPose(Sukhasana),45-46,65
meditatingin,65,141,142
Eating,priortoyogaclass,113
Eco-ResortandRetreat,121
Edmunds,Rona,28
''EffectofYogaandaVegetarianDietonCoronaryHeartDisease,The,"9
"EffectsofStressManagementTechniquesandDietaryChangesonCoronaryHeartDisease,"
9
Ego,
121,132
chakrasand,131
sublimatedinkarmayoga,16
Eightlimbs,12-13,15
Eischens,Roger,172,173
EkaPadaRajakapotasana(One-LeggedDovePose),91
ElCaminoHospital,149,184
Emotions,34
chakrasand,131,132,134
meditationand,152
prenatalyogaand,
158
Endocrinesystem:
asanaand,167
breathingand,41
chakrasand,129-33,136
toningofglandsin,56
seealsospecificglands
Endurance,34
Energy,56
Ayurvedicmedicineand,23
centersof.SeeChakras
coiledatbaseofspine.SeeKundalini
life.SeePrana
Energyyoga,172
Enlightenment,6
inbhaktiyoga,17
mandalasand,148
mythsabout,4-5
Turiyaand,130
Environment,ofyogaclasses,108-9
Estrogen,156,166,168
Exercise,182
priortoyogaclass,113
Exhalation,35,42,43,44,47,141
impuritiesexpelledin,43,44
ExpandingLightRetreat,25
Eyemovementexercises,194,195
Eyes,chakrasand,133
F
Farhi,Donna,48
Fatigue,40
inmenopause,166,168
recliningorsupineposesand,
73
restorativeyogaand,33
Fear,41
chakrasand,131
FeatheredPipeRanch,121
Feminineenergies,balancingofmaleenergiesand,18,172,176
Feuerstein,Georg,204,206
FifthChakra(Vishuddha),128,132,133
Fight-or-flightresponse,145
Fingers,Vishnumudrapositionfor,46-47
FirstChakra(Maladhara),
128,130,133
FishPose(Matsyasana),79
Fitness,2,8
Pageiv
SmartGuideäisatrademarkofJohnWiley&Sons,Inc.
Copyrightã1999byCaderCompanyInc.AllrightsreservedPhotographscopyrightã1999bya.paulcartierPublishedbyJohnWiley&Sons,Inc.PublishedsimultaneouslyinCanada
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LibraryofCongressCataloging-in-PublicationData:Levin-Gervasi,Stephanie.SmartguidetoYoga/StephanieLevin-Gervasi.p.cm.Includesindex.ISBN0-471-35648-4(pbk.)1.Yoga,Hatha.2.Physicalfitness.I.Title.RA781.7.L4781999
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Pagexi
5.Sukhasana(EasyPose)
65
6.Padmasana(LotusPose)
66
7.BhaddhaKonasana(BoundEaglePose;ButterflyPose)
67
8.Vajrasana(KneelingPose)
68
9.SeatedChairStretch
69
ForwardBendingPoses
70
10.Paschinottanasana(SeatedForwardBend)
70
11.Janu-Shirshasana(Head-to-KneePose)
71
12.UpavistaKonasana(OpenAnglePose)
72
RecliningorSupinePoses
73
13.Savasana(CorpsePose;RelaxationPose)
73
14.Supta-Padangusthasana(RecliningSingle-LegRaise)
74
15.Apanasana(Wind-RelievingPose)
75
BackwardBendingPoses
75
16.Dhanurasana(BowPose)
76
17.Bhujangasana(Cobra)
77
18.SetuBandhasana(BridgePose)
78
19.Matsyasana(FishPose)
79
20.Salabhasana(LocustPose)
80
InvertedPoses
81
21.AdhoMukhaShvanasana(Downward-FacingDogPose)
81
22.Halasana(PlowPose)
82
23.Sarvangasana(ShoulderStand)
83
24.Shirshasana(HeadStand)
84
TwistingPoses
85
25.ArdhaMatsyendransana(HalfSpinalTwist)
85
26.Bharadvajasana(ChairSpinalTwist)
87
BalancingPoses
88
27.Vrksasana(TreePose)
88
28.NatarajasanaVariation(KingDancerPose)
89
29.Mayurasana(ThePeacockPose)
90
30.EkaPadaRajakapotasana(One-LeggedDovePose)
91
RelaxationPose
92
31.Mudhasana(Child'sPose)
92
PosesforWomen(ButNotExclusively)
93
32.PelvicTilt
93
33.Bidalasana(TheCatPose)
94
34.Malasana(SquattingPose)
95
Page211
Flexibility,34,205
andmythsaboutyoga,4
twistingposesand,85
yogaformenand,172,174,177,178
yoga'sbenefitsfor,2,8,19,23,56,57,117,167
Focusedstateofmind,inSutras,139
Focusingthemind,58,178
asanafor,61,65
exercisefor,144
limbfor,13
meditationand,138-39,140
Folan,Lilias,7,200
Forward-bendingposes,32,70-72
avoidingduringpregnancy,161
Janu-Shirshasana(Head-to-KneePose),71,169
menopauseand,169
Paschinottanasana(SeatedForwardBend),70
UpavistaKonasana(OpenAnglePose),72
Foundation(First)Chakra(Maladhara),128,130,133
FourthChakra(Anahata),128,131-32,133
Full-BreathExercise,48-49
G
Gage,Amy,183
Gallbladder,131
Gazingatsimpleobjects,147,153
Glands:
toningof,56
seealsoEndocrinesystem;specificglands
Goalsetting,115
Gonads,130
Gratitude,expressionsof,115
Gravity,10,81
GroundingBreath,193
Groupsittings,meditationin,149
Guru,19,175
defined,11
withineachofus,134
H
Halasana(PlowPose),82,161
HalfLotus(ArdhaPadmasana),66
HalfSpinalTwist(ArdhaMatsyendransana),
85-86,168
Hamolsky,Debbie,180-81
Hamstrings,asanafor,72,74
HarvardMedicalSchool,145
Hate,132
Hathayoga,7,13,14,15,18-19,22-35
ananda,24,25
asanain,18-19,22,35,39,56-104.
SeealsoAsanaashtanga,24,25-26,35
balancingoffeminineandmasculinein,18,172,176
Bikram,
24,26,35
derivationofword,18
distortedviewof,22
dualitynotionin,18,172,176
emergingstylesof,32-34
feelingsevokedby,40
healthbenefitsof,180,181-82
integral,24,27,35
Iyengar,24,27-28,35
kripalu,24,28-29,35,33-34
kundalini,
24,29-30,35
mind/bodybalancein,39
PhoenixRising,33-34
pranayamain,35,38-53.
SeealsoPranayama
restorative,32-33
schoolsof,18-19,22-32
sivananda,24,30-31,35
tri-yoga,34
viniyoga,25,31-32,35
Westernizedversionsof,22,23
Headaches,5,8,180
invertedposesand,81
HeadStand(Shirshasana),84-85,160,161
Head-to-KneePose(Janu-Shirshasana),71,169
"HealingandtheMind,"184
Healthclubs,yogain,205
Healthconcerns,180-89
IntegrativeYogaTherapyand,185
mainstreammedicineand,180
meditationand,138,145,148,149,177,180
seealsoMedicine;specificconditions
Healthinsurance,188,189,205
prenatalyogaand,157
Healthmaintenanceorganizations(HMOs),3,138,157,189
Hearing,senseof,132
Heart,8,9,81,131
Heartattacks,8,180,181,183
Heartbeat,41
Heart(Fourth)Chakra(Anahata),128,131-32,133
Heartdisease,138,178,181
backward-bendingposesand,75
coronary(CHD),8,9,81,180,182-84
yoga'sbenefitsfor,180,182-84
HeartofYoga,The(Desikachar),11
Heartrate,145
Heat,inbody,131
Hebenstreit,Werner,182-84
Hendrick,Bill,174
Highbloodpressure(hypertension),8,108,167,180,181,201
backward-bendingposesand,75
breathingexercisesand,42
invertedposesand,81
prenatalyogaand,159
Hips,asanafor,63,82
Hittleman,Richard,7,117,205
Hodge,Alice,181-82
Holisticapproach,205
Home.SeePracticingyogaathome
Hormonalfluctuations,156,164,166,168
Horn,Paul,146
Hotel,practicingyogain,
119
Hotflashes,166,167
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