smart guide to yoga (the smart guides series)
TRANSCRIPT
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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
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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
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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.
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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
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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
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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).
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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
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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
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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
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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.
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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
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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
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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
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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
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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.
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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
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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
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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
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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.
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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
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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,[email protected]
www.slip.net/~julesr/
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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
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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
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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
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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.
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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,"
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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
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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
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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
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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
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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
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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
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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—
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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
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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.
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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
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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
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•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.
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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
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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
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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.
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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.
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Instructions:
1.Spreadthelegsabout3or4feetapart.
2.Inhaleandstretchthearmsouttothesides.
3.Exhaling,extendtherightarmupward,stretchingovertotheleftsideofthebody,andplacetheleftpalmagainstyourleg.
4.Yourheadshouldbelookingupwardtowardthestretchedrightarm.Becarefulnottobendforward;aimforatriangleposition.Stretchonlyasfaras
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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.
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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
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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.
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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:
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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.
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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:
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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:
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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.
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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.
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Instructions:
1.Lieonthefloorwithyourlegstogether.
2.Placeyourhands,palmsdown,nexttoyourside.Inhale,pushdownonyourhands,andraiseyourlegsstraightaboveyou.
3.Liftyourhipsoffthefloorandbringthelegsupandovertheheadatanangle.
4.Exhale,bendyourarms,placeyourpalmsonyourspine,and,supportingyourbody,gentlypushyourbackup.Keepyourarmsasclosetoyourbodyaspossible.Breatheslowlyanddeeply.
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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:
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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.
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Instructions:
1.Sitonthefloorwithyourlegsstretchedoutinfront.
2.Bendyourrightkneeupandmoveyourrightlegovertotheoutsideof
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26—Bharadvajasana(ChairSpinalTwist)
Translation:
Bharadvajaisthenameofasage.
Benefits:
Alleviatestensioninthespine;stretchesthespinalmuscles.
Instructions:
1.Sitontheedgeofyourchair.Yourspineshouldbeerect.
2.Reacharoundwithyourleftarmandplaceitonthebackofthechairorbehindyou.
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3.Withyourrightarmreachacrossthefrontofyourbodyandtwist,turningtheuppertorsototheleft.Breatheandrelease.
4.Repeatfortheoppositeside.
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BalancingPoses
Balancingposesdevelopagility,concentration,andstrength.Youshouldrestaftereachoftheseposes.
27—Vrksasana(TreePose)
Translation:
Vrksameans"tree."
Benefits:
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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,
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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.
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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
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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.
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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.
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4.Repeat.
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33—Bidalasana(TheCatPose)
Translation:
Bidalameans"cat."
Benefits:
Strengthensabdomen;alleviatesbackaches.Thisisagoodall-aroundposeandcanbedoneduringpregnancy.
Instructions:
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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.
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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?
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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.
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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:
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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
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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
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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
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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.
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•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.
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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
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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
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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
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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.
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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
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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
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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
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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
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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
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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.
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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?
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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.
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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
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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?"
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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.
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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.
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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
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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.
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•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
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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
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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.
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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."
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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
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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.
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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.
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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)
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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
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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
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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.
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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.
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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
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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
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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
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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
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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
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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.
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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
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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?
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•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.
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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
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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
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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.
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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.
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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
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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
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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
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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.
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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?
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•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.
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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
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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
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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
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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,
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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
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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
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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
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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),
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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,
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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,
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57-58
pranayama(breathing)and,31-32,45,53,58
inprenatalyoga,160
propsfor,19,112,121,122-24
recliningorsupineposes,73-75,161,162
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Pagei
SmartGuideätoYoga
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Pagexiv
9.YogaforMen
171
DoRealMenDoYoga?
172
YogaMyths
174
10.YogaandHealthConcerns
179
YogaandMainstreamMedicine
180
TheCostofStress
180
WhatYogaCanOffertheAfflicted
181
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YogaandHeartDisease
182
Yoga'sProvenBenefitsinHelpingThosewithCoronaryHeartDisease
183
YogaandChronicPain
184
YogaandBackPain
186
BackProblems?IssuesandQuestionstoConsiderbeforeTakingupYoga
186
YogaandCarpalTunnelSyndrome
187
YogaandArthritis
188
YogaandHealthInsurance
189
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11.Yoga:ThePeripateticPractice
191
YogafortheTraveler
192
TheSeatedStretch
193
SeatedTwist
194
EyeYoga
194
StandingHalf-SpinalTwist
195
YogaintheWorkplace
196
SeatedChairStretch
197
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ChairSpinalTwist
198
NeckStretch
198
StandingStretch
199
YogaforChildren
199
AgelessYoga
200
SomeTipsforOlderYogaNewcomers
200
YogaRetreats
201
DayRetreats
203
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SilentRetreats
203
ShortRetreats
203
One-orTwo-WeekRetreats
203
Month-LongRetreats
203
WhatAreYouPayingFor?
204
SpasandWellnessCenters
205
YogaintheNewMillennium
206
Index
207
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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
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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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Page6
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
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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
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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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Page12
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.
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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
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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
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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.
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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
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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.
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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
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•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?
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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?
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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
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astimulatingseriesofposesbeforegoingtobed;andlikewise,youmaynotwanttostartyourdaywithrestorativeposes.
Beginwithashortpracticeofaboutfifteentotwentyminutesandworkuptothirtyorforty-fiveminutes.Ifthelongertimeframeisnotpossible,butyoureallywanttopracticemore,trytwoshortersessions.Ifyoucan'tsqueezebreathingpracticesinto
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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.
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•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
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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?
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QuotidianPractices
Thenexttimeyoutakeawalk,focusonyourbreathing.Makebreathingthefocusofyourwalk.Inthecar,ifyouareapassengerorifyouarestuckintraffic,shutofftheradioonthesoundsandsightsaroundyou.
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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
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•Stiffness
•Erraticsleeppatterns
Menopauseisthesecessionofawoman'smenstrualcycle,theendofherreproductivecycle.Somecommoncomplaintsofmenopauseare:
•Vaginaldryness
•Hotflashes
•Urinaryproblems
•Moodswings
•Depression
•Fatigue
•Disturbancesinsleeppatterns
Researchershavebeguntorecognizethatancientdisciplines,suchasyogaandmeditation,arevaluableassetsduringthesepassages.Inoursoci-
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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
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•Toaugmentspirituality
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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.
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STREETSMARTS
"WhenIbeganyogathirtyyearsago,itdidnotoccurtomethatitwouldbeaconstantthreadthroughoutmylifeandwork.AsanundergraduatestudentatUCBerkeley,Ihadexperimentedwithdifferenttypeofyogaandmeditationgroups.WhileIwasinmedicalschoolatBaylor,inTexas,IreadAutobiographyofaYogi.Iwenttoclassesandpracticedkriyayogawhentimepermitted.Duringthathecticperiodofmytraining,andcurrently,myyogapracticeaffordsmymindaquietdwelling,asenseofultimaterelaxation,"saysJamesF.Zucherman,M.D.,medicaldirectorofSt.Mary'sSpineCenter,SanFrancisco.
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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-
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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
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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
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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
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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
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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
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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,
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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,
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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,
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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
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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
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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
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Blocks,asprops,123
Blood,38,81
chakrasand,129
oxygencapacityof,157
Bloodpressure,145,177
seealsoHighbloodpressure
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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
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SmartSourcesEachofthesesidebarspointsthewaytomoreandauthoritativeinformationonthetopic,fromorganizations,governmentagencies,corporations,publications,Websites,andmore.
whatreallymatters.
TheBottomLineTheconclusiontoeachchapter,hereiswherethelessonslearnedineachsectionaresummarizedsoyoucanrevisitthemostessentialinformationofthetext.
OneofthemainobjectivesoftheSmartGuidetoYogaisnotonlytobetterprepareyoutoundertakeayogapractice,buttoexplainthemyriadbenefitsyogaoffersandthemanywaysthatthesciencecanbeusedtoenrichone'slife.
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Pagexiii
MeditationandtheMind
139
TwoTechniquestoCalmtheMind
140
ConcentrativeMeditationTechnique
140
MindfulnessMeditationTechnique
141
HelpfulHintstoPrepareforMeditation
141
SittingforMeditation
142
MeditationStyles
143
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TranscendentalMeditation
145
Mantra,orJapa,Yoga
146
Chanting
146
Tratak
147
Symbols
147
Mandala
148
MindfulnessMeditation
148
YourChoice:GrouporSolo?
149
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GroupSittings
149
SoloSittings
149
TimeandMeditation
150
HowLongShouldIMeditate?
150
FittingMeditationintoYourLife
151
MeditationandEmotions
152
TheResult:LifeAwarenessandClarity
153
8.YogaforWomen
155
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YogaandPregnancy
156
PrenatalYoga'sBenefits
157
WhentoBeginPrenatalYoga
158
FIRST:ConsultYourDoctor!
159
PrenatalYogaPracticestoDo
160
PrenatalPosturestoAvoid
160
InvertedPosestoAvoid
161
AbdominalPosesandBreathingExercisestoAvoid
162
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SupinePosestoAvoid
162
RelaxationPosestoAvoid
163
InYourFinalWeeksofPregnancy
163
MensesandYoga
164
HelpfulAsanaforPMS
165
PerimenopauseandMenopause
165
YogatoAddressAnxiety
167
YogatoAddressHotFlashes
167
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YogatoAddressHormonalFluctuations
168
YogatoAddressMoodSwingsandDepression
168
YogatoAddressBoneDeterioration
169
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Page99
3.Asyouexhalestretchthearmsforward,bendingatthewaist.Continuetoslowlybendforwardasfarasyoucango.(Goonlyasfarasyoucanbend;donotpushorbounce.)Ideally,thehandswilltouchthefloor.Hold
4.Exhaling,extendyourleftlegbackwithyourleftkneetouchingthefloor.Yourrightfootshouldstillbeonthefloorandyourrightkneeshouldbebent.Yourhandsarefirmlyonthefloorparallelwiththerightfoot.Lengthenyourupperbodyupward.Lookup,liftingyourchin.Inhaleinthisposition.Hold.
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10.Exhaling,bringyourbackleguptotheleft,andstraightenyourlegs,keepingyourbodybenttowardyourkneesandyourhandsonthefloor.Hold.
11.Inhaling,slowlyextendyourarmsforwardandup.Bendingatthewaistandkeepingyourhandsclosetogether,slightlyarchyourheadandarmsbackasyoudidinstep2.
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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
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unitingenergiesandthebalancingofthefeminineandmasculinecontainedinoneselfmaybeanewconcepttothelinearwayofthinking.Whiletheoutcomeofayogapracticeisthenumerousphysicalandmentalbenefitsdiscussedthroughoutthisbook,yogaalsoal-
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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
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WHATMATTERS,WHATDOESN'T
WhatMatters
•Thatmencanattainasenseofwell-beingfromyoga.•Thatyoutrydifferenttypesofyogaclassestoexperiencewhatstylebestsuitsyou.•Thatyoga,likeasport,requirespracticeandperseverance.•Thatyougiveyourselfpermissionandtimetopracticeyogaifyouwantto.
WhatDoesn't
•Beingflexibleorabletotouchyourtoes.•Beingathletic.•Alreadyplayingasport—yogaisnotasport.nordoesitprecludeyourplayingofsports.•Thatmostmenyouknowdon'tparticipateinyogaorshowtheleastbitofinterest.•Thatyourfirstyogaclasswasasnore.
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Body:
awarenessof,8,10
balanceofmindand.SeeMind/bodyconnection
gettingintouchwith,57
heatin,131
limbforcontrolof,13
minddistinctfrom,inWesternmedicine,127
Bolsters,123
Bonedeterioration,156,169
Botanicalpractice,forfocusingthemind,144
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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
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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,
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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
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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),
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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,
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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
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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
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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
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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
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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
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Pageiii
SmartGuideätoYoga
StephanieLevin-Gervasi
Photographsbya.paulcartier
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Pagexii
35.WallSquat
96
SuryaNamaskara(TheSunSalutation)
97
5.FindingaClassandDevelopingYourYogaPractice
105
WheretoBegin:ABitofSelf-Assessment
106
KnowYourPurpose
106
DoYouHaveSpecialConcerns?
108
HowImportanttoYouIstheYogaEnvironment?
108
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FindingaTeacher
110
TheYogaTeacherChecklist
110
ResourcesforFindingaTeacher
112
PreparingforYogaClass
112
TipsfortheYogaStudentinClass
113
AssessingYourClass
115
YourPersonalPractice
116
WhyPracticeIfYouAreTakingaClass?
117
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ObstaclestoYourRoutine
117
WhatYou'llNeedtoPracticeawayfromClass
118
InPractice,BearinMind
120
SpicingupYourPracticeSessions
121
YogaAccoutrements
121
TheProps
122
6.TheBody'sChakras
125
WhatIsaChakra?
126
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WesternandEasternApproaches
126
WesternMedicalPhilosophy
127
EasternMedicalPhilosophy
127
ChakraPoints
128
TheSevenMajorChakras
129
TheFirstChakra
130
TheSecondChakra
130
TheThirdChakra
131
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TheFourthChakra
131
TheFifthChakra
132
TheSixthChakra
132
TheSeventhChakra
133
TheBeliefinChakrasandYoga
134
ChakraClearing
134
Chakra-ClearingVisualizationTechnique
135
7.MeditationandYoga
137
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WhatIsMeditation?
138
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Page100
5.Holdingyourbreath,bringyourrightfootbacktojointheleft,andstraightenbothlegs.Yourshouldersshouldstayoveryourwrists.Yourarmsshouldbeverticalandyourtoestuckedunder,withthetrunkofyourbodyslightlyoffthefloor.
6.Exhaling,bendbothyourkneesandelbowssothatyourtoesandchestwilltouchthefloor.Yourrearwillbeslightlypushedintotheair.
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7.Inhaling,loweryourbodytothefloor,keepingyourarmsatyoursides,elbowsbent.Asyourchesttouchesthefloor,slowlyliftyourheadback,andarchyourupperbackslightly.Youaresustainedbyyourhandsandbentelbows.Don'tstraightenyourarmsorstressyourspine.Hold.
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Page101
8.Exhaling,useyourarmsandfeettoarchyourbodyupintoastretch.Withthearmsandlegsstraightened,yourhandsandfeetstayonthefloor.YouareinaninvertedVpose.Stretchandhold.
9.FromtheV,bringyourleftlegforwardandputtheheelonthegroundasifkneeling.Extendtherightlegallthewayback,keepingthekneeandtoesontheground.(Therightlegshouldbestretchedback,withthetopofyourfootonthefloor,toesstretchedout.)Inhaleasyourhipsdropandthebodylengthens.
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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),
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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:
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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
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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
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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
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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,
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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,
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158
Endocrinesystem:
asanaand,167
breathingand,41
chakrasand,129-33,136
toningofglandsin,56
seealsospecificglands
Endurance,34
Energy,56
Ayurvedicmedicineand,23
centersof.SeeChakras
coiledatbaseofspine.SeeKundalini
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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
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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,
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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),
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128,130,133
FishPose(Matsyasana),79
Fitness,2,8
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Pageiv
SmartGuideäisatrademarkofJohnWiley&Sons,Inc.
Copyrightã1999byCaderCompanyInc.AllrightsreservedPhotographscopyrightã1999bya.paulcartierPublishedbyJohnWiley&Sons,Inc.PublishedsimultaneouslyinCanada
Nopartofthispublicationmaybereproduced,storedinaretrievalsystemortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recording,scanningorotherwise,exceptaspermittedunderSection107or108ofthe1976UnitedStatesCopyrightAct,withouteitherthepriorwrittenpermissionofthePublisher,orauthorizationthroughpaymentoftheappropriateper-copyfeetotheCopyrightClearanceCenter;222RosewoodDrive;Danvers,MA01923;(978)750-8400;fax(978)750-4744.RequeststothePublisherforpermissionshouldbeaddressedtothePermissionsDepartment,JohnWiley&Sons,Inc.;605ThirdAvenue;NewYork,NY10158-0012;(212)850-6011;fax(212)850-6008;E-Mail:[email protected].
Theinformationcontainedinthisbookisnotintendedtoserveasareplacementforprofessionalmedicaladvice.Anyuseoftheinformationinthisbookisatthereader'sdiscretion.Theauthorandthepublisherspecificallydisclaimanyandallliabilityarisingdirectlyorindirectlyfromtheuseorapplicationofanyinformationcontainedinthisbook.Ahealth-careprofessionalshouldbeconsultedregardingyourspecificsituation.
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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613.7'.046—dc2199-31068
PrintedintheUnitedStatesofAmerica
10987654321
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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
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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
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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
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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
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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
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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
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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
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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
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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),
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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,
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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,
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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
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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
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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
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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
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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,
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119
Hotflashes,166,167