Smart Guide to Yoga (The Smart Guides Series)

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Introduction

Yogaisacompletesciencethatanyonecanpractice.Thisancientsystemofintegratingphysical,mental,andspiritualwell-beingisthemostwidelypracticedhealthsystemthroughoutthecontemporaryworld.Peoplearedrawntoyogaformanyreasons,butthemostcommonreasongivenistokeepthebodyandmindsupple.

Theyogaposturesinthisbookexercisetheentirebodyandtoneandstretchmusclesandjoints.Theyogabreathingexercisespresentedwillcalmandrevitalizethemindaswellasfine-tuneconcentration.

Yogahasseveralbranches,andchapter1exploresthesevariousbranchesbeforeintroducinghathayoga,themostwidelypracticedyogasystemintheWest.TheSmartGuidetoYogahasasitsprimaryfocusthehathasystem.Thisfirstchapteraswelldefinesyogaanddispelscommonmythsandinterpretationsthatsometimessurroundyoga.Averybriefhistoryofyogaandthefoundationforyogapracticeseguesintothehealthbenefitsyogaoffers.

Chapter2exploreshathayogamoredeeplyanddelvesintothedifferencesandsimilaritiesofthevarioushathasystemsonemightdiscoverwhenferretingoutayogaclass.

Thenextchapterisdevotedtopranayama,thelifeforceorenergythatistheinvisiblelinktoallyogapractices.Pranayamaisascience.Simplysaid,itisthescienceofbreathingcorrectly.Sincestressaffectsourbreath,weconcludethisimportantchapterwithsomebreathingexercises,completewithvisualstoaidyouinyourpractice.

Chapter1—YogaandItsBranches

Yoga,theonceserendipitousfadofthe1960s,isattheturnofthecenturythemostwidelypracticedexercisesystemintheworld.AccordingtoYogaJournal,approximately6millionpeoplepracticeyoga.Maybeyouareoneofthem,ormaybeyouhavethoughtaboutyogabutneverfoundthetimetoincludeitinyourhecticschedule.Ontheotherhand,perhapsyourimageofyogaconjuresuplevitatingswamis,venerablevegetarians,andweightlessbodiestwistingtowardinfinity.Whileafewofthesedescriptionsarevalid—yes,someyogisdolevitateandsomephysiciansurgevegetarianchoices—thepracticeofyogaisaspersonalasyourchoiceinfoodoryourtasteinart.

Yogaisapotenttoolforstressreduction,fitness,andmentalhealth.Thereisasurfeitofyogaschools,teachers,philosophies,andpractices,allofwhicharediscussedinthisbook.Justasweallchoosedifferentliferoutes,andpaceourselvesaccordinglytoreachapersonalgoal,sothisbookshowsthatyogaisacompendiumofsmallroutesallowingtheindividualtotravelathisorherownpace.Becauseyogahassproutednumerousbranchesandadiverseassortmentoftechniquesthroughoutthecenturies,themostprudentplacetobeginyouryogapracticeisatthebeginning,somefivethousandyearsago.

THEKEYS

•Whilethewordyogahasasuccinctdefinition,yoga'smeaning—andpractice—canbeappliedinmanyways.•Yes,yogaisshroudedinmyths—wedispeltheminthischapter.•Yoga'spopularityhasgrownduetoitsnumeroushealthbenefits.Yogaisacompletetooltokeepthebodyfitandflexibleandthemindfocusedandquiet.Itintegratesbody,mind,andspiritandcanbepracticedanywhere,byanyone.•Thebenefitsofyogaarevastandincludestressreduction,enhancedmentalacuity,increasedflexibility,acalmmind,andreliefofchronicpain.•Yogahasitsownlanguage—Sanskrit.•Therearesixdifferentbranchesofyogaembracingamultiplicityof

stylesandtechniquesandappealingtodifferentpersonalities.

YogaDefined

YogaisacompleteexercisesystemdevelopedmorethanfivethousandyearsagoinIndiatoenergizeandstrengthenmind-bodyawareness.Atime-honoredpractice,yogastrivestobalancephysical

healthandpsychologicalwell-beingandtocreateasenseofinnerpeace.Devisedbyancientsagesasaperfectmethodforself-integration,yogaistodayrecognizedintheWestasapotentapplicationforbothphysicalandmentalhealth.

Medicalandmanaged-carefacilitiesaroundthecountryareimplementingyogaforstressreduction.AtBoston'sMind/BodyMedicalInstitute,Dr.HerbertBensonhasdevisedstress-managementmethodsforrelaxationthatincludeyogaandmeditation.JonKabat-Zinn,Ph.D.,founderanddirectoroftheStressReductionClinicattheUniversityofMassachusettsMedicalCenter,includesyogaandmeditationinhischronicpainclinics.Evenafewhealthmaintenanceorganizations(HMOs)haveaddedyogaclassestotheirhealth-educationprograms.

Yogahasbecomeastapleformanyspasandisevenbeginningtosegueintothebusinesssector,withmanycompaniesnowofferinglunchtimeyogaclasses.

SMARTDEFINITION

Yoga

ASanskritwordderivedfromthewordyuj,literallymeaning"yoketogether"or"union."TheunderlyingpurposeofyogawastounitetheindividualselfwiththeDivine.

ThecorrectpronunciationisYo-gah.

Yogi

PronouncedYO-gee,amanwhopracticesyoga.

Yogini

PronouncedYO-gee-nee,awomanwhopracticesyoga.

ThePractice

Thepracticeofyogaembracesamultiplicityofstylesandanastonishingarrayofdiversetechniques,allofwhichaimtofosterholisticharmony.Thebestwaytoapproachyogaistofindaclass.Youcanreadaboutyogaorwatchtapesthatcanintroduceyoutoyoga,butyogaislikeswimming;youhavetodiveinanddoit.Youcan'texperiencethecrawl,thebreaststroke,orsynchronizedbreathinguntilyougetwet.Thepleasureoffloatingonyourbackinawarmpoolcannotbeexperiencedinabookoraphotograph;youhavetosubmergeyourbody.Toexperiencetheeffectsof

yoga,youhavetobreathe,stretch,andfocusonquietingyouractivemind.

SMARTSOURCES

TheYogaResearchSociety341FitzwaterSt.Philadelphia,PA19147(215)592-YOGA

TheYogaResearchSocietyholdsayearlyconferencethatbringstogetherauthors,researchers,doctors,andotherstoshareknowledgeableperspectivesonyoga.

DispellingCommonMythsaboutYoga

Myth:Youhavetobedeeplyreligioustopracticeyoga.

Fact:Anyonecanpracticeyoga.Youdonothavetobereligious,noristhereanyimposingprerequisiteorlifestylethatyoumustadhereto.BecauseyogadoesnothaveitsrootsinaWesterntradition,somepeoplefindthespiritualcomponentofyogaoddlyexotic.Ifyoualreadyhaveaspiritualinclinationorpractice,yogawillenrichit.

Myth:Youhavetobeflexibleandalreadyingoodshapetopracticeyoga.

Fact:YoudonothavetobesvelteorhavethebodyofMadonnaandtheflexibilityofagymnasttoreapthebenefitsthatyogahasofferedmillionsallovertheworld.

Myth:PeoplewhodoyogaarevegetarianswhogoalongwithNewAgephilosophiesandtrends.

Fact:Youdonothavetobeavegetarian,swearoffcaffeine,orwearbeadstotryyoga.Yogais"ageless"—itisforeveryone,ofeveryagegroup—anditisnotaNewAgeinventionorareligion.

Myth:Peoplewhopracticeyogadoitsotheycanbecome"enlightened."

Fact:Yogaisnotaspirituallightbulbthatlightsupwhenyouhaveaproblemorneedtochillout.It

does,however,encouragepeopletoself-introspection.Theremaybeasubtleshiftinyourattitudesandhabitsafterpracticingyogaforawhile.Youmightdecidetostartthedaywithaquietwalkorfinditeasytostopsmoking.Youmayfeelthedesiretochangeyourdietormoderateyoureatinghabits.

SMARTSOURCES

LookingforayogaclassatyourYMCA?CallYMCAoftheU.S.A.'stoll-freenumberformoreinformation:

(800)USA-YMCA[800-872-9622]

WhyIsYogaSuddenlySoPopular?

WhilethewisdomofyogablossomedinIndiacenturiesago,theinterestinyogaintheWestisjustbeginningtobloom.

Whytheinterestinyogaallofasudden?Thatdependsontheperspectiveofthepersonpracticingyoga.Somespeculatethatwearemoreopentotheesotericandmedicinalinfluencesofyogaandaremorewillingtoembracetraditionsfromothercultures.Thelandslideofyogaclassesinuniversitiesandhealthcentersspeakstoagenerationwithaprofoundinterestinphysicalandmentalhealth.

Thebabyboomers,someofwhompracticedyogaasanexerciseinthecountercultureofthe'60s,continuetoshowanunquenchableinterestinthetherapeuticeffectsofyoga.Stillothersdiscoveryogaoutofdesperation.Theyareinpainanddisenchantedwithtraditionalmedicalmodalitiesfor

backaches,headaches,andgeneralmalaisewhentheyturntoyogaasanalternative.

Inayogaclassofadozenpeople,everyonemayhaveadifferentreasonforbeingintheclass.Becausehumanbeingsreflectavastrangeofemotional,mental,andphysicalcapacities,peopleapproachyogaformanydifferentreasons.

Someindividualsregardyogaasapracticaladjuncttotheirlife—theyfeelbetter.Otherspracticeyogaforphysical,psychological,orspiritualreasons—theirbodyfeelsmoreflexible,theysleepbetter,ortheybecomemoreawareoftheirbeliefs.

F.Y.I.

Stressislinkedtohypertension,heartattacks,diabetes,asthma,chronicpain,allergies,headaches,backaches,andimmunesystemweakness.

Seventy-fiveto90percentofemployeevisitstohospitalsareforailmentslinkedtostress.

Sources:AmericanInstituteofStress;Nation'sBusiness,December1994;respectively.

TheBenefitsofYoga

Ancientyogamastersconsideredgoodhealthtobeanintegratedstateofphysical,mental,andsocialwell-being.Becauseitisaprofoundtooltorestorebalancetothewholeperson,yogaaffordsmanybenefitsinareassuchas:

•Cardio,respiratory,andcirculatoryhealth.

•Stressreduction.Reducingstressisoneoftheparamounthealthconcernsinpeople'slivestoday.

•Mentalrelaxation.Inordertocompletelyrelaxthebody,onemustfirst

learntorelaxthemind.

•Painrelief.

•Flexibilityandtoning.Thereisnootherexercisethattonesandmaintainsflexibilityaswellasyogadoes.

•Bodypositionandmovementawareness.

•Interdependentfunctioningofthemindandbody.Yogaisanexactingexercisethatengagesboththebodyandmind.

F.Y.I.

CoronaryHeartDisease(CHD)isthesinglelargestkillerofAmericanmalesandfemales.In1995,coronaryheartdiseasecaused481,287deathsintheUnitedStates.

Source:AmericanHeartAssociation

YogaandHeartHealth

CardiologistDr.DeanOrnishwasoneoftheearlypioneerstoincorporateyogaintohismedicalresearch.Intheearly1970s,OrnishwasayoungmedicalstudentinTexas,specializingincardiology.DuringmedicalschoolOrnishwasintroducedtoyogathroughhisfamily.Heunderstoodthepositiveeffectsyogahadonhislife,andhebegandoingresearch.

Heapproachedanumberofcardiologistsaboutreferringcoronaryheartpatientstohisresearchstudycalled"TheEffectofYogaandaVegetarianDietonCoronaryHeartDisease."Theoverallresponsewentsomethinglikethis:"I'dliketosupportyourresearch,butitsoundstooweird.WhatwouldItellmypatients,thatI'mreferringthemtoaswami?"

Theideathatheartdiseaseisreversibleandthatheartpatientsmightfoldintoapretzelonafloorborderedonmedicalheresy.Eventually,Dr.Ornishchangedthenameofhisstudyto"EffectsofStressManagementTechniquesandDietaryChangesonCoronaryHeartDisease"andgothispatientsaswellasalittlefunding.

TheLanguageofYoga

TheoriginallanguageandtextofyogaisSanskrit.Nevertheless,yogahasbeentranslatedintountoldnumbersofotherlanguagesforusebytheculturesoftheworld.ButwhetheryoutakeyogaclassesinIndia,Iowa,orIreland,Sanskritisthelanguageusedtoidentifyeverythingfromtheyogaposes(asana)tothebreathingexercises(pranayama).

Understandably,untilyourearwarmsuptothelinguisticflowofSanskrit,itcansoundlikeUrdu.Nottoworry,though.SanskritastranslatedphoneticallyintoEnglishisaneasylanguage,pronouncedpreciselyasitiswritten.AndtheimagesinyogatranslatesmoothlyintovividEnglish.

F.Y.I.

TheBhagavadGita,whichiscontainedinthenationalepicMahabharata,isperhapsthebestknownofallyogicscriptures.ItisanepicconversationbetweentheincarnatedgodKrishnaandthewarrior-princeArjuna.AsPrinceArjunapreparesforbattle,herealizesthathischerishedteacherandfriendwillbehisopponent.LordKrishnainstructsPrinceArjunaonthecorrectwaystolivefullyandmeaningfullyintheworld.Itembodiesbothspiritualandmundanestrugglesandhowtoactaccordinglyinfullconsciousnessofthedivine.

Sanskrit101

Beforestartingyoga,you'llneedtoacquaintyourselfwithsomesomesimpleSanskritwordscommonlyusedinclasses(andthisbook).

Asana

Asanareferstothephysicalcomponentofyoga.Practicingasanarequiresanawarenessofyourbody,yourposture,andgravity.Thespineisofparticularimportanceinasanabecauseitisthecentralsupportingsystemforyourentirebody.Ifyourdayhaseverbeenfoiledbyabackattack,youunderstandhowintimatelythespineisconnectedtootherbodyparts.Allasana,whethertheyaredonesitting,standingerect,orstandingonyourhead,involvemovementofthespinalcolumn.

Pranayama

Pranayamareferstobreathcontrolorthebreathingexercisesinyoga.Prana

isthevitalforceorlifeenergy,andyamameans''toextend."Inyogaitistheawarenessofthebreaththathelpsmoveyoufluidlythroughtheasana.Someformsofyogaconcentratesolelyonthebreath,andwithoutincorporatingthebreath,you'renotactuallydoingyoga.Pranayamaisalsothecatalystforrelaxationandmaybepracticedaloneorwiththepostures.

Pratyahara

Pratyaharareferstosensorydetachment.Itisadisciplinetocontrolthesensesandthemind.Pratyaharaquietsthesenses,drawingthemawayfromstimuliinordertomeditate.Oursensesarenaturalconduitsforstimulation—notallbad,of

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.

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

learn.Thesixbranchesofyogatoexplorearethefollowing:

•Raja,yogaofphysicalandmentalcontrol

•Karma,yogaofaction

•Jnana,yogaofknowledgeorwisdom

•Bhakti,yogaofloveanddevotion

•Tantra,ritualyogatoawakenenergyinthebody

•Hatha,physicalyoga

SMARTSOURCES

TheShriRamChandraMissionisonesourceforinformationaboutbooks,seminars,memberservices,andresearchonrajayoga.

http://www.srcm.org/index.html

RajaYoga

Theclassical,nonphysicalyogasystemusedformeditationiscalledrajayoga.Rajameans"king"andrajayogaisknownastheroyalpath.Rajayogarequiresafairamountofstudyorknowledgeoftheyogatraditionsandthe

sutras.Thisformofyogaisprimarilyintendedforthosewhoprefertogaininsightthroughpracticalorempiricalexperience.Theeightlimbsofyogaarestudiedandareincorporatedintoone'slifestyle.Inrajayogatheindividualpracticescertainmentalexercisesandmeditationunderthetutelageofateacherorguru.Theaimoftheseexercisesandstudyistoattempttoobservethetruelightortheindividual'strueinnernature.Rajayogaleadstheindividualtodirectpersonalexperiencesofdeeperlevelsintohisorherownbeing.Whenthemindisclear,theroyalpowerwithineachofuscansurface.Whenthemindisnotrestless,thisisrajayoga.

SMARTSOURCES

TheSpiritWebsiteoffersaseriesofelevenlessonsinkarmayoga,includingahistoryandadetailedoutlineoftheprocessofthoughtandpracticeofkarma.Alsoavailableisalinktoacalendarofevents.

http://www.spiritweb.org/Spirit/Yoga/karma-yoga.html

KarmaYoga

Karmaistheyogaofaction,anditfocusesonthecausesandeffectsofanindividual'sactions.Thegoalofkarmayogaistoguideonetospiritualfreedomthroughselflessservicetoothers.KarmaachievesunionwithGodthroughrightactionandthroughservice.Individualspracticingkarmayogadonotreceiverewardsforgooddeeds,noriskarmayogaattachedtoaspecificoutcome.Theindividualperformsaservicewithoutjudgment,expectationofadesiredoutcome,orarewardfortheaction.Thosewhopracticekarmayogaarenotvestedinapositiveornegativeresult.Sinceactionsarenotperformedforself-gratification,thepersonperformingtheserviceiscompletelyinvolvedinwhatheorsheisdoing.Focusistotallyinthemomentwithoutworryofsuccess,failure,orego.Theegoissublimatedinkarmayoga.

SMARTSOURCES

Formoreinformationonjnanayoga,includingbooks,courses,lectures,andconferences,checkoutthefollowingsite:

http://www.hatem.com/jnana.htm

JnanaYoga

Jnanayogaisthesearchforknowledgeandwisdomandisconsideredasomewhatdifficultpath.Beforeembarkingonthejnanapath,onemustintegratethewisdomoftheotherbranchesofyogaintohisorherlife.Itservesindividualswithstrongintellectualinterestsandthosewhosephilosophicalideasandsearchfortruthareofcriticalimportanceindeterminingthedirectionoftheirlives.Theawarenessinjnanaisalwaysinward,andthejnanayogiuseshisorhermindtoinquireintohisorherownnature.Jnanaassumesallknowledgeiswithinus,althoughitisnotalwaysapparent.Itisuptotheindividualtouncoverthisdormantknowledge.The

jnanayogiembarksonathree-stepprocess:heorshelistensto,reflectson,andrecognizesknowledge,andthentriestointegratethesethreecomponentsofknowledgetogether.Jnanaisphilosophical;itisaperfecttypeofyogafortheindividualwhodesirestomovepastmaterialreality.JnanayogisfindknowledgethroughGod.

SMARTSOURCES

ForacomprehensiveguidetobhaktiyogawithnotesbySriSwamiSivananda,checkoutthefollowingsiteontheInternet:

http://blizzard.rsl.ukans.edu/~pkanagar/divine/teachings/bhaktiyoga.htm

BhaktiYoga

Bhaktiyogaisthemysticalpathofpersonaldevotion,anditrelateswelltoemotionalexpression.Itsaimistoopentheheartbyselflessloveanddevotion.Theheartisbhaktiyoga'sfocus.Throughtheheart,bhaktiachievesunitywiththeDivine.Thetermbhaktimeans"toservetheDivine."InbhaktiaunionwiththeDivineoccursthroughprayer,worship,andritual.Itisachievedbylovealone,lovenotofapersonbutofahigherpower.BhaktiplacesdevotiontotheDivineaboveallintellectualormaterialconcernsintheworld.ThebhaktiyoginiactsoutofconvictionandiscompletelydevotedtoGod.EnlightenmentforabhaktiyoginiisthroughselflessloveanddevotiontotheDivine.

SMARTSOURCES

AnintroductiontotantrayogacanbefoundattheAbhidhyanYogaInstitutewebsite.Thispageoffersadvice,recommendedreadings,andinformationontrainingsessionsandlectures.

http://www.abhidhyan.org

TantraYoga

TantrayogaisprobablythemostmisunderstoodyogasystemintheWest.Itisoftenmisquotedasameanstosensualindulgence.Itisnotayogaofisolationorforascetics.Tantrayogausesallthenaturalsensesanddesireswiththeaimtotransformandharmonizethesesensesanddesires.Tantrayogaworkswiththehighlychargedenergyinthe

bodycalledkundalini.Thekundalinisitscoiledatthebaseofthespineandisoftenblocked.Kundalinicanbeuncoiledonlybyguidedproperbreathingtechniques.Mysticalyetscientificinapproach,tantrayogaincludesvisualization,chanting,asana,andstrongbreathingpractices.Forthetantricyogi,theDivinecanbefoundinordinary,day-to-dayexistence.Tantraembracesthephysicalworldratherthanaworldofwithdrawal.

Tantrayogashouldalwaysbeguidedortaughtbyateacherduetotheoverpoweringeffectofthekundaliniawakeningspontaneously.

F.Y.I.

Stressislinkedtohypertension,heartattacks,diabetes,asthma,chronicpain,allergies,headaches,backaches,andimmunesystemweakness.

Seventy-fiveto90percentofemployeevisitstohospitalsareforailmentslinkedtostress.

Sources:AmericanInstituteofStress;Nation'sBusiness,December1994;respectively.

HathaYoga

Hathayogaaimstostrengthenandtonethebodyaswellasfreethemindfromdistraction.Hatharepresentsthedualityinlife—yinandyang,masculineandfeminine,darknessandlight.TheSanskritwordismadeupofha,whichrepresentsthesun,andtha,whichrepresentsthemoon.Hathayogajoinsthesedualforces;itistheyogaofphysicalwell-being,designedtobalancethebody'sopposingforces.Hathawasoriginallyintendedto

stabilizeandrelaxthebodyinpreparationforlongperiodsofsittingmeditation.PerhapshathahasbeensopopularintheWestbecauseitisconcreteandlessspiritual.Onecanactuallyseeandfeelthebodyinasanaandseeitsprogress.

SMARTSOURCES

TheIyengarApproachtoHathaYogadetailsbenefitsofhathayogaaswellasanswersanumberoffrequentlyaskedquestions.

http://www.iyisf.org/pages/hatha.html

Whilehathayogastylesvarygreatly,allhathayogahasevolvedfromoneoriginordiscipline.Howtheasanaaredoneandwheretheattentionisfocusedmaychangedramaticallybetweenteachersandstyles.Somehathaschoolsemphasizemasteringtheformoftheposture,whileothersarenotasconcernedwiththestructuraloutcomeofa

Chapter2—TheDifferentSystemsofHathaYoga

Inresponsetoanendemicinterestinfitnessandhealth,yoga'spopularityhassoared,givingrisetoanumberofyogaschools.Sleuthingthroughthelibraryoflineagescanbeintimidatingforabeginningyogastudent.Classes,instructors,andtechniquesvary;whatdoesnotvaryisyoga'sgoals:tocalmthemindandtocultivateastateofalertrelaxation.

Themostpopularoftheyogaschoolsishathayoga.ThischapterintroducesdifferentstylesofhathayogaandteacherswhobroughthathayogatotheWest.Alsointroducedistheasana,thephysicalortangibleprincipleofyogathatiswidelypracticedintheWest.

THEKEYS

•HathayogaisthemostpopularformofyogaintheUnitedStates.•YogaintheWesthasbeeninfluencedbyseveralIndianyogamasters.ThemostwellknownisSriKrishnamacharya.•SeveralofthemasterswhobroughtyogatotheWeststudiedunderSriKrishnamacharyabeforedevelopingtheirownapproachestohathayoga.•Approachestohathayogavary.Somearemoregentle,othersmorerigorous.•TheprevalenceofyogaintheWesthasencouragedamarriageoftraditionalhathayogastyleswithnewerstyles,manyofwhichaccommodatemodernlifestyles.•Asanaarethebackboneofhathayoga.•Thebreathistheinvisiblethreadthatweavestheasanatogether.

HathaYoga

Approximately85percentofthepeoplewhopracticeyogapracticehatha,orphysical,yoga.Hathayogahasbecomesynonymouswithbending,stretching,twisting,andstandingonyourhead.Thisisabitofadistorted

pictureofhatha.Hathayogausesaseriesofslow,gentlemovementsstrungtogetherbybreathingandconcentration.Throughaseriesofposesorpostures,breathingtechniques,andconcentrationhathayogaworkstoweavethebreath,body,andmindtogether.

Amovementorposturecanbesomethingassimpleasstandingerectandconsciouslyraisingyourarmstothesidesofyourbody,oritcanbesomethingalittlemorecomplicated,suchaslyingontheflooronyourstomach,bendingyourknees,andreachingbackwithbothhandstograbyouranklesandputthebodyintoabowposition.

Thoughthesystemsofhathayogavary—there

areenoughWesternizedversionsofthisancientIndiandisciplinetomakeeventhemostliberalyogileery—thebenefitsareunmatched:balance,strength,flexibility,andareprievefromlife'sunrelentingstatic.

Somehathaapproachesyouwillencounterrefertoaparticularteacherwhohasrefinedhismethod,whileothersrefertoaparticularyogapractice.Someoftheapproachesarerigorousormorephysicallydemanding,whileothershaveadefinitemeditativeortherapeuticqualityaboutthem.

ThesehathayogaapproacheswerebroughttotheWestbyyogamasters,manyofwhomwereeitherstronglyinfluencedbyorstudiedwithamanbythenameofSriKrishnamacharya.

SMARTDEFINITION

Ayurvedicmedicine

AmedicalsciencethatoriginatedinIndiafivethousandyearsago.Ayurvedaisbasedontheexistenceofaprimalenergy.Ayurvedapostulatesthatwhenanindividual'senergyflowissmooth,healthismaintained.Ayurvedarecognizestheimportanceofmind-bodybalance

SriKrishnamacharya

KrishnamacharyawasborninIndiain1888intoafamilythatpracticedyoga.HelaterwenttoBanarasandlearnedyogafromsomeofIndia'sbestteachersandthentoBengaltostudyAyurvedicmedicine,theIndiansystemofhealing.AsanAyurvedicdoctor,heusedyogainhispractice,prescribingyogaonanindividualbasis.Heisconsideredtheforemostsourceregarding

yogatheoryandapplication,andhepracticedyogauntilhisdeathin1989.Heiscreditedwithdevelopingfourdifferentbranchesofyogainhislifetimeandteachingsomeofthegreatyogateachers.SeveralofKrishnamacharya'sstudentsincorporatedhisteachingsintotheirmethodsandcarriedthemtotheWest.

STREETSMARTS

AnnieMcQuidmanagedayogastudioinPortland,Oregon,whereshetaughtdifferentstylesofyoga.WhenshemovedtoSanFranciscotomanageandteachatShalaYoga,someonesuggestedshetakeanashtangayogaclass.''Ihadbeenteachingprenatalyoga,whichisprettylowkey.Iwasn'tsureIwouldresonatewithashtanga;nowI'veincorporateditintomyteaching."

HathaYogaSystems

Inyoursearchforthe"right"yogaclass,youmayshoparoundandtryafewdifferentvenues.Thefirstthingyou'llnoticeisthatoneteacherhasaprecisewayofteachingaposewhileanotherteacherchangestheposeslightly.Sometimesteachersmayevenrefertothesameposebyadifferentname.Oryoumayhearsomeonesay,"I'mdoingkripalu,"or"I'mintokundalini,"andwonderiftheseareactuallyyogaclasses.Theyare.Infact,hathayogaisnolongerthegenericyogaofthe1960sbutoverthelastfewdecadeshasevolvedintoseveraldifferentapproaches.

Thefollowingisabrieflistofthehathayogaschoolswithadescriptionoftheirfocus,followedbyamorein-depthexplanationofthemethodsandthefoundingpractitioners.

SMARTSOURCES

Formoreinformationaboutanandayogacontact:

TheExpandingLightRetreat14618TylerFooteRoadNevadaCity,CA95959(800)346-5350

•Ananda,strongemphasisonmeditation

•Ashtanga,strongemphasisonthephysical

•Bikram,emphasisonthephysicalandsweating

•Integral,emphasisonrelaxationbyintegratingpositions,breath,andmeditation

•Iyengar,emphasisonsymmetryandalignment

•Kripalu,emphasisonflowingandmergingofbody,breath,andmind

•Kundalini,focusisonthebreath

•Sivananda,emphasisisonintegratingpositions,breath,andmeditation,andisgentle

•Viniyoga,emphasisisonintegratingposesandbreathingfortheindividual,andbreathingisstressed

SMARTDEFINITION

Ashram

Aphysicalsettingwhereacommunityofpeoplepracticeacertaintypeofyoga.Someashramsaresmall;othersresemblesmallcities.Acoreofpeoplewhopracticeyogaliveandruntheashram.Yogaclasses,workshops,andteachers'trainingareofferedatashramsacrossAmerica.

Ananda

AnandayogawasdevelopedbyanAmericannamedDonaldJ.Walters,knownasSwamiKriyananda.HefoundedtheAnandaAshram,locatedattheAnandacommunityinNevadaCity,California.

AnandayogaislinkedtotheyogaofParamahansaYogananda'steachings.SwamiKriyanandadevotedforty-fiveyearsofhislifetodisseminatingYogananda'steachings.Anandayogausesasanatoclearandenergizethebodyinpreparationformeditationwhilesimultaneouslyfocusingontheposturestoheightenself-awareness.Theuseofaffirmationsisadistinctfeatureofanandayoga.Inclass,theemphasisisplacedondeeplyrelaxingandfocusingontheasana.Anandayogaisgentleinitsapproach.

SMARTSOURCES

Formoreinformationonpoweryoga,checkoutthefollowingsite:

www.poweryoga.com

TheNewYorkRoadRunnersCluboffersinformationonclasses,descriptions,andhowtolearnmoreaboutpoweryoga.

www.nyrrc.org/powyog.htm

Ashtanga

K.PattabhiJois,aKrishnamacharyadisciple,iscreditedwithdevelopingthephysicallychallengingstyleofhathayogaknownasashtanga,whichisnottobeconfusedwiththeeightfoldpathofashtanga.Ashtangaisthepowerofyoga,andsomerefertoitas"poweryoga."

Ashtangayogaisanactiveyogapracticesometimescomparedtotheintensityofanathleticworkout.Inashtangayoga,asequenceofsetposes,beginningwithwhatisknownastheSunSaluta-

tion,arerepeatedinacontinualflow,whichlinksthemovementsandthebreath.Thisintenseflowcreatesheatthatproducesacleansingordetoxifyingeffectassociatedwiththismethod.Itisnotunusualtoseestudentswipetheirbrowwithatowelordrinkwaterduringaninety-minuteclass.Classendswithrelaxationtechniques.Generally,ashtangastudentstendtobefitandontheyounger,athleticside,althoughthereareolderindividualswhopracticeashtanga.K.PattabhiJois'sinstituteisinMysore,India.

STREETSMARTS

LiisaO'Maleyblendsalifetimeofyogapracticeandvariousstylesintomanyofherclassesandworkshops."Yogajoinsmyspirittosomethinggreaterthantheself.Ihavealwaysbeeninterestedinphilosophyandtruth.I'vetraveledandstudiedinIndia,andafteraninjuryItrainedinBikram-styleyoga.Ireallyresonatedwiththisstyle.IteachtheyogaphilosophyatBikramteachers'traininginLosAngeles."

Bikram

BikramChoudhurycreatedatechniqueusinganexactsetoftwenty-sixpostures,whichfocusoncleansingthebodyfromtheinsideout.Twopranayama(breathing)techniquesareincludedinaclass,oneatthebeginningandoneattheend.Thisstyleofyogahasbeencalledthe"yogatothestars"becauseseveralfamouspeopleinHollywoodhavestudiedBikram.

Thispracticeisrigorousandnoteasy;it'saworkout.Duringaclass,theposturesarerepeatedtwiceandheldforatleasttenseconds.Youmustbefitforthisroutine,andifyouhaveinjuries,thismaynotbetheyogamethodforyou.Forevenmoreofachallengeduringclass,thethermometeristurnedup

toaround85degreesandtheroomisveryhotandsteamy.Plantosweathere.

SMARTSOURCES

FormoreinformationregardingtheBikramtechniquecontact:

YogaCollegeofIndia8800WilshireBoulevard,2ndfl.BeverlyHills,CA90211(310)854-5800

BikramschoolsarecalledtheYogaCollegeofIndia.ThereareschoolsinTokyo,Honolulu,SanFrancisco,andBeverlyHills.BikramChoudhuryhasbeenatthecenterinBeverlyHillssincethe1970s.TheBeverlyHills.YogaCollegeofIndiaiswheretheteacher'strainingprogramtakesplace.

SMARTSOURCES

Formoreinformationonintegralyoga,contact:

SatchidanandaAshram—YogavilleBuckingham,VA23921(804)969-3121(800)858-YOGA

IntegralYogaInstitute770DoloresSt.SanFrancisco,CA94110(415)824-9600

FormoreinformationonIyengaryoga,contact:

IyengarYogaInstituteofSanFrancisco2404Twenty-seventhAvenueSanFrancisco,CA94116(415)753-0909

Integral

TheintegralyogasystemwasdevelopedbySwamiSatchidananda,theauthorofthebookIntegralHathaYogaandnumerousothertextsonyoga.SwamiSatchidanandaintroducedyogatoAmericaatWoodstock,whenheledthousandsinchanting"Om"forpeace.HewasDr.DeanOrnish'steacher,andmanyofSwamiSatchidananda'stherapeuticaspectsofyogaareusedinmedicalsettingsaroundthecountry.Hehassynthesizedmanydifferenttypesofyogaandstressesalifelivedsimply,peacefully,andusefully.Asenseofwell-beingandpeacedominatestheninety-minuteyogaclasses,whichfollowasetformat,includingforty-fiveminutesofpositions,deep

relaxation,andmeditation.Emphasisisplacedonrelaxation,alignment,andfindingyourcomfortcenterwhilepracticingyoga.

SwamiSatchidanandaestablishedtheIntegralYogaInstitutein1966,anditnowhasmorethanfortybranchesworldwide.ThemainheadquartersisatSatchidanandaAshram—Yogaville,inVirginia.Besidesofferingcoursesinrajayogaandyogaclassesspecificallydesignedforpeoplewithinjuriesorphysicalproblems,theinstituteoffersanin-depth,teachers'certificatetrainingprogram.

Iyengar

TheIyengarapproachtoyogamaybethemostwidelypracticedformofyogaintheWest.AsateenagerinPune,B.K.S.Iyengarsufferedfrommalaria,typhoidfever,andrespiratorydifficulties.Strickenbypovertyanddiseaseformuchofhisyounglife,Iyengarwasneitherflexiblenorstrong

asayoungman.Hewasdiscouragedfromstudyingyogaandbegantoteachhimselfthepractice.Masteringhisownfrailhealth,hebeganteachingothersandstudiedwithKrishnamacharya.

Iyengarhasarigorousandscientificapproachtohathayoga.Hestressesunderstandingthebodyandhowitworks.Hisemphasisisonalignmentandpropsforindividualneeds.Iyengarintroducedprops—suchaschairs,ropes,sandbags,andblanketstoaidinyoga—andthesepropshavebecomeabenchmarkofhistechnique.

ThefocusinanIyengarclassisonsymmetry.Theremaybealotofstandingposesinbeginningclasses.Becauseposturesrequireachangeofprops,theflowofaclasscanvarygreatly.Iyengarhasanintense,long,andrigorousteachers'trainingprogram.

Iyengar'sschool,RamamaniIyengarMemorialYogaInstitute,namedafterhiswife,isinPune,India,andattractspeoplefromallovertheworldtostudywithIyengar.

STREETSMARTS

RonaEdmundsbeganpracticingyogathirtyyearsago."Ididn'tfeelwholeinmylifeandknewIneededtomakeachange.Iwaslivingnearthekripalucenteranddecidedtotaketheteachers'training."RonasayskripaluisbasedonthepsychologistCarlRogers'sphilosophy.Inkripalu,onceanindividualunderstandswhatishappeningemotionallyandphysicallyinhisorherbodyandmind,heorshehasthechoicetomodifyit.

Kripalu

Kripaluyogaisaninternal-directedapproachdevelopedbyYogiAmritDesai.DesaiwasinfluencedbyanIndianmasterwhopracticedkundalini(thefreeingofenergy)andfocusedonpranayama(breathingtechniques).DesaicamefromIndiainthe1960stostudyatadesignschoolinPennsylvania.Hetaughtyogatomakeextramoney.

SMARTSOURCES

Formoreinformationonkripalu,contact:

KripaluCenterBox793Lenox,MA01240(800)967-3577

Kripaluyogahasthreestages.Thefirststageistheactual,steadypracticeoftheposturesandtheirbasicmechanics.Goodbodyalignmentiscoordinatedwithbreathingandmovement.Inthisstage,oneworkswithhisorherownstrengthandweak-

nessinthepostures.Theposturesaregenerallyheldforashortperiodoftime.

SMARTSOURCES

Formoreinformationregardingkundaliniyogacontact:

3HOInternationalHeadquartersP.O.Box351149LosAngeles,CA90035(310)552-3416

Duringthesecondstage,theposturesareheldlongerandtheteacheraddressesthestudents'mentalandemotionalstateswhiledoingthepostures.Inthisstageateacherwillencouragethestudenttofeelwhatisgoingoninthebodybothemotionallyandphysically.Forexample,themindmightbeconcentratedonafeelingofnotreallywantingtodothepostureoronathoughtsuchas"ImightbreakmyneckifItrythisposture."

Thethirdstageofkripalusurrenderstothebody'sownwisdom.AsinDesai'sownexperience,thismeansactuallydoingposturesspontaneously.Desaicallsthis"meditationinmotion."

Theatmosphereinkripaluisnoncompetitive,anditisalsotaughtone-on-one.KripaluoffersastrongteachingcertificationprogramattheirheadquartersinLenox,Massachusetts.Forthemoment,therearenootherkripalucentersinthecountry,althoughthereareteacherselsewherewhoteachkripalu.

STREETSMARTS

NidhiAdhiyagrewupinIndiawhereshepracticedhathayogaasachild.WhilemodelingandactinginNewYork,someonesuggestedshetrykundaliniyoga."Ilovedtheenergyandcalmnessitgaveme;I'dneverexperiencedanythinglikeitbefore.Italteredmylifedirection.I'mnowayogateacher,andIcommutebetweenLosAngelesandNewYorkteachingkundalini."

Kundalini

SikhYogiBhajan,Ph.D,broughtkundaliniyogatotheWestin1969.Forthousandsofyearsthispracticehasbeencarefullyhandeddownfrommastertodisciplebyoraltradition.Kundaliniyogahasalwaysbeensomewhatofanobscure,guardedsecretinIndia.ItwasnevertaughtpubliclyuntilYogiBhajanchallengedtraditionandbeganteachingkundaliniyogaintheWest.

Kundaliniistheancientpracticedesignedtoawakenthekundalini,orcoiledenergy,storedatthebaseofthespine.Inyoga,thekundalinien-

ergyisrepresentedbyacoiledsnake.Theprana(anotherwordforvitalforceorenergy)cannotflowuntilthesnakebeginstouncoil.Unfortunately,thisareaofthebodyholdsmuchtensionandblocksthepathofprana.

Kundalinimixeschanting,breathingpractices,andyogaexercisesthatinvolvethephysicalbody,theauricbody,andmagneticfieldstomovethisenergyupthespine.Theemphasisisnotonasanabutratheronchantingandbreathing.Chantingisdoneinlargegroupswithapartner.Thechantingcreatesaninvigoratingandcalmingexperience.Kundalini'sprimaryfocusisthepowerofthebreath.Kundalinihasbeendefinedasanevolutionaryforcewithinus.

YogiBhajanencouragesfollowerstofocusonanintegratedlifestyleofhealthandwell-being,practicingeverythingfromagooddiettocommunityservice.YogiBhajan'sHealthy,Happy,HolyOrganizationisheadquarteredinLosAngelesandNewMexico.Therearefifteenhundredkundaliniteachersworldwide.Kundalinishouldalwaysbetaughtwithateacherwhopracticesandunderstandskundalini.Thisisnotahathayogastyletolearnonyourown.

SMARTSOURCES

Formoreinformationonsivanandayogacontact:

SivanandaYogaVendantaCenter1200ArguelloBlvd.SanFrancisco,CA94122(415)681-2731

SivanandaYogaVendantaCenter

243West24thStreetNewYork,NY.10011(212)255-4560

Sivananda

ThesivanandastyleofyogawasfoundedbySwamiVishnuDevananda,apromoteroftraditionalhathayoga.HestudiedvariousstylesofyogafortenyearsbeforehecametotheWest.In1958heauthoredaverythoroughguidetoyogacalledTheCompleteIllustratedBookofYoga,whichwaspublishedin1960.Itsetthetoneformanyofthefirstyogaclassestaughtinthiscountry.

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/

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

breath.Ifthebreathisstrongandflowing,soisthebody.Thereislessstressonthejointsandkneesinviniyogacomparedtosomeothertypesofhathayogabecausetheposturesaredonewithslightlybentknees.Anoverallsenseofwell-beingpredominatesinviniyogaclasses.Viniyogaisbeginningtobeusedintherapeuticenvironments.

F.Y.I.

Thereisnoclearconsensusonexactlyhowmanyyogaasanathereactuallyare.Theoriginalyogiscitedeighty-fourasana.TheYogaAsanaCenterinNewYorkputsoutachartthatshowsmorethanninehundredasana.

EmergingStylesofYoga

Yogawascarriedtothiscountrybyyogamavericksormasterswhofoundedtheirowndistinctstylesofhathayogaandwerebothadeptandpersistentintheirteachings.WithinAmerica,therehavealsobeenAmericanswhohavediscoverednewapproachesandstylesofteachingyoga.

RestorativeYoga

Restorativeyogaisagentlestyleofyogathatusespropstofacilitaterelaxationaswellashelpsupportthebodyintheasana.Isn'tallyogarestorative?Yes,yogaisdesignedtohelptheindividualfeelintegratedorwholeaswellasrelaxed.Andinmosttraditionalhathayogaclasses,thesessionsbeginwithactiveposes,suchastheSunSalutationorforward-bendingposes.Theclassestypicallywinddownwithrestfulorrestorativeposes.Inrestorativeyoga,however,alltheposesorasanaarerestorativein

nature.

HowRestorativeYogaWorks

JudithLasater,Ph.D.,P.T.,authorofRelax&Renew:RestfulYogaforStressfulTimesandoftencalledthe"motherofrestorativeyoga,"referstorestorativeyogaas"activerelaxation."

Bysupportingthebodywithblankets,bolsters,orpillows,theposesstimulateandrelaxthebodyasitstrivestowardbalance.Someoftheposesinrestorativeyogabenefittheentirebody;othersbenefitindividualareas;allreducetheeffectsofstress.Restorativeyogaworksallthespinalmusclesandstimulatesandsoothesinternalorgans.

Thebesttimetopracticeiswhenyoufeelfatiguedortired.Restorativeyogahelpstorebalancethebodyduringmenstruationormenopauseandduringtimesofemotionalstress.

SMARTSOURCES

PhoenixRisingYogaTherapyP.O.Box819Housatonic,MA01236(800)288-9642

ForadirectoryofPhoenixRisingyogateachersaroundthecountry,gotothewebsite:

http://www.yogasite.com/teachers.html

FindingaRestorativeYogaClass

Thebestwaytolearnrestorativeyogaistotakeaclass.Yourteacherwillshowyouhowtousethepropseffectivelyandhowtoimprovisewithpropsathome.Manyyogateachersarebeginningtoincorporaterestorativeposesintotheirclasses.

PhoenixRising

DevelopedbyMichaelLeein1984,PhoenixRisingYogaisbasedonthekripalumethod,anditisacombinationofclassicalyogaposesmarriedtoelementsofmind-bodypsychology.It'simmenselytherapeutic,incorporatingposesforinnerawareness,mentalacuity,emotionalstability,andphysicalbalance,aswellasspiritualawareness.

PhoenixRisinghassixteenbasicposesandis

donewithatherapistwhogentlyholdsthestudentuntilemotionaltensionsurfacesandisreleased.Throughassistedyogapostures,guidedbreathing,andnondirectivedialogue,PhoenixRisingaimstoconnectthephysicalandemotionalhalvesoftheself.Aone-on-onediscussionfollowswithaguidedmeditation.

SMARTSOURCES

KaliRayTri-YogaCenter113NewStreetand708WashingtonStreetSantaCruz,CA(831)464-8100Mailingaddress:P.O.Box4287SantaCruz,CA95063

KaliRayTri-YogaCenterRoute7,Sheffield,MA(413)229-3399Mailingaddress:P.O.Box321GreatBarrington,MA01230

Tri-Yoga

Thisflowing,dancelikeapproachtohathayogawasfoundedbyKaliRay,whoisalsothedirectorofthetri-yogacenterinSantaCruz,California.Triyogaincorporatesaseriesofcontinuous,preciseflowingposturesandintegratesasana,pranayama,andmeditation.Themoodismeditative.

Thepracticehassevenlevels,rangingfrombasicbeginningtoadvanced.Triyogaconsistsofaspontaneous,dance-relatedseriesofposesaccompanied

bybackgroundmusic.Eachseriesorlevelofposespreparesyouforthenextlevel.Inalllevels,tri-yogaworkswiththebody'sflexibility,strength,endurance,andthemind'sknowledgeofthetrimethod.Thesequencesinclassarerepeated,deepened,andelaboratedupon.Thecarefulincrementalapproachemphasizesbreath,mudra(handpostures),andenergyflow.Triyogaisconsideredtherapeutic.Classesconcludewithaseatedpranayamaandmeditation.

PowerYoga

PowerYogaä,foundedbyBerylBenderBirchandThomBirch,isbasedonashtangayoga(seepage

25).Thisphysicalformofyogaincorporatesbothastrongmindandbodyworkout.Practicedinasequenceofpostures,poweryogabuildsstrengthandfocuswhileunwindingtightjointsandmuscles.

THEBOTTOMLINE

Hathayogaisnolongergenericbutencompassesavarietyoftechniques.Thephilosophyofyogaremainsthesamebuttheteachingmethodsdiffer.SriKrishnamacharyawasoneofthegreatestteachersofthecentury,inspiringmanyteacherswhobroughttheirowntechniquestotheWest.

Thereisayogastyleforeverypersonality.Investigatethedifferentstylesofyogabeforechoosingaclass.Viniyogaisagentle,individualapproach,asarekripalu,integral,andsivananada.Ananda'sgentleapproachalsoincorporatestheuseofaffirmations.Kundaliniyogadoesnotfocusonasanabutusesbreathing,chanting,andothertechniquestoaccessthebody'senergy.Ashtanga,Bikram,andIyengarareconsideredmorestrenuous.Remember:yogaispersonal,andthoughstylesvary,thebenefitsarethesame.

TheAsana

Thebackboneofhathayogaaretheposes,orpostures,andthesearecalledasana.Theasanaarefluidmovementsthatstretchthemusclesandtonethebodyandareheldfromseveralsecondstoafewminutes.Ifyouaren'tflexibleorifyou'reusedtomovingslowly,youmayfeelintimidatedoruncomfortablewithhowthebodymoves.Thiswillpass.Thebodyinyogaislikeaninstrument:whenyoufirstpractice,itmayseemoutoftune,butthemoreyoupracticeyoga,themoreintuneyoubecomewithyourbody.

We'llfocusmoreontheasana,andillustratethemostcommonposes,inchapter4.

Pranayama

Asanarequiresgoodbreathingskills;itisthebreaththathelpsyoumaximizeeachasana.Pranayamaisthescienceofbreathing;howyoubreatheisasimportantasthepose.

You'llbeencouragedtothinkabouthowyoubreatheandthentoconcentrateonyourinhalation(inwardbreath)andyourexhalation(outwardbreath).Youmightfindinhalingeasierthanexhalingorviceversa.Thekeytobreathinginyogaistofirstbecomeawareofhowyoubreathe.

Chapter3—Pranayama:TheScienceofBreathing

Breathingisacontinuous,exactprocess,yetwepayscarceattentiontoourbreath.Breathislife.Ourlungsarethebridgewaytoouroxygensupply.Itistheautomaticactofbreathingthatcarriesoxygentothebloodandbrainandcontrolstheflowofprana,ourvitalenergy.

''ItisasdifficulttoexplainpranaasitistoexplainGod,"wroteB.K.S.IyengarinLightonPranayama:TheYogicArtofBreathing."Pranaistheenergypermeatingtheuniverseatalllevels.Itisphysical,mental,intellectual,sexual,spiritual,andcosmicenergy.Allvibratingenergiesareprana.Itisthehiddenorpotentialenergyinallbeings,releasedtothefullestextentintimesofdanger.Itistheprimemoverofallactivity.Itisenergywhichcreates,protects,anddestroys.Vigor,power,vitality,life,andspiritareallformsofprana."

Let'sbegintoscratchthesurface.

THEKEYS

•Pranayamaisthechannelingoflife-forceorenergy.•Allyogainvolvespranayama.•Yogabreathingteachesaspecificwaytoinhaleandexhale.•Thereisaneffectivewaytobreathe.•Correctbreathingenergizesthebodyandthemind.•Thereareseveralsimplebreathingexercises.•Pranaflowsthroughnadis,orchannels.•Therearethreeimportantnadisfortheflowofprana.

Pranayama

Pranayamaismadeupoftwowords:prana,whichis"lifeforce"or"energy,"

andyama,whichis"discipline."Pranayamaisthedisciplineofbreathing,avastscienceofbreathcontrol.Theobjectiveofpranayamaistoincreasephysicalandmentalhealth.Inadvancedpranayamapractices,therearevariouswaystoachievethis.

Entirebookshavebeenwrittenonpranayama.Inyoga,pranaisthepowerfullifeforceanditexistsineverything,bothpositiveandnegative.Pranaismuchmorethanbreathinginoxygenandexpellingcarbondioxide;itisthebackboneofagoodyogapractice.

Westernsciencecannotverifytheexistenceofthissubtleenergyforce.Nevertheless,thisenergyisverymuchapartofEasternmedicine.Forexample,acupuncturebalancestheflowofthebody'senergy,knownaschi,throughasystemofmeridians.

Inyoga,thissubtleenergyisprana.Inadditiontothephysicalbody,yogisbelievethattheindividualhasanastralbodyoranemotionalbody.Pranaisthelifeenergythatisthelinkbetweenthephysicalandtheastralbodies.Justashathayogastrivestobalanceandcomplementthephysicalbodywithaninnerawarenessofenergythroughasana,pranayamaalsoworkstobalanceenergiesinthebody.

SMARTDEFINITION

TheFourBodies

Yogisbelievethatthebodyismadeupofdifferenttiersorlayers.Thereisthephysicalbody,ortheactualbody;theastral,oremotional,body;thementalbody,whichreceivesandsendsinformationanddealswiththoughts;andthecausalbody,whichisthespiritualorimmortalpartofman.

Source:ChakraTherapyforPersonalGrowthandHealing,KeithSherwood.

Prana'sPath

Pranadoesnotrunwillynillythroughthebody.Itflowsthroughthenadi,nervechannels.Accordingtoancientyogictexts,thereareapproximatelyseventy-fivethousandnadiinthebody.Thethreemostimportantnadiforthe

flowofpranaaresushumna,ida,andpingala.

•Sushumnaisthemainchannel,anditcorrespondswiththespinalcord.

•Idaisontheleftofsushumnaandisequatedwiththemoonoracoolerforceofenergy.

•Pingalaisoppositeidaandontheright.Pingalaisequatedwiththesunorwarmerenergy.

Theidaandpingalaarenotparallelnadi,butspiralaroundthesushumna.Bothidaandpingalacorrespondtothesympatheticgangliaofthe

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.

Manyofusbreathethroughourmouths.Weuseonlytheupperportionofourlungstotakeinsmallamountsofoxygen.Thediaphragmisseldomfullyengagedinbreathing,andwegetonlyaboutathirdoftheoxygenourlungsneed.Bynotfillingourlungstocapacitywithoxygen,werobourselvesofvitality.

SMARTMOVE

"Pranayamaisthelinkbetweenthementalandphysicaldisciplines.Itmakesthemindcalm,lucid,andsteady."—SwamiVishnuDevananda,TheSivanandaCompaniontoYoga

BreathandStress

Haveyoueverexperiencedshortnessofbreathfromanxiety,fear,orstress?Ifso,thenyouhaveexperiencedfirsthandhowthebody,breath,andmindareconnected.Allthesesystemsseemtoshutdownwhenweloseourbreath.Adrenalinepumpsthroughthebody,ourheartbeataccelerates,andourmusclestenseup,depletingmuch-neededoxygen.Ourbreathisclearlylinkedtoourcardiovascular,endocrine,circulatory,anddigestivesystems.Learningtobreathetheyogiwaycanhelpuscopewithstressfulsituations.

Paycloseattentiontoyourbreaththenexttimeyouexperiencestressfulnewsorgetintoanargument.Noticehowshalloworlaboredyourbreathingbecomes.Youmayneedtogulpforairthroughyourmouthorstop,sitdown,andtrytocatchyourbreath.

Boththebodyandmindprosperfromgoodbreathinghabits.Inordertobetterunderstandthecorrectwaytobreathe,let'slookatourpulmonary

apparatus.

F.Y.I.

Takingtwentyminutesadaytorelaxandpracticebreathingtechniquesmayhelpreducehypertensionandhighbloodpressure.Hypertensionislinkedtoatherosclerosis,orhardeningofthearteries,andstressislinkedtohypertension.Approximately50millionAmericanssufferfromhighbloodpressure,accordingtotheAmericanHeartAssociation.

TheBreathingCycle

Thediaphragmplaysasignificantroleinproperbreathing.Situatedbelowtheribcage,itpartitionstheabdominalandthoraciccavities.Thediaphragmcontractsandreleasesaswebreathe.Itsanatomicalgeographyisextensive.Itextendsdownthefrontofthelumbarspinewhereitconnectswiththeiliopsoasmuscle,alongmusclethatmovesalongthefrontofthespinetothebackofthepelvisintothefemur.Theinnerspinalmusclesareparamounttogoodposturalalignment.Whenwebreathecorrectly,thesemusclespartnerthebreathingcycletolengthenthelumbarspine.Whenwebreatheincorrectly,themusclesdonotgetasignificantamountofoxygen,whichcausesspasmsormuscletension.

TheBasicsofBreath

Asweinhale,thediaphragmmovesdownward.Theairisdrawndownthetracheaintothelungs.Simultaneously,theabdomenandribcageexpand.Whenweexhale,ourdiaphragmmovesupward,compressingthelungs.Thisactioncausestheairtobeexpelledandtheairgoesbackthroughthetracheaandoutthenostrils.Inpranayama,youalwaysbreathethroughthenose,accentuatingtheexhalationratherthaninhalation.Thiscyclecleansesthe

lungsandeliminatestoxinsinthebody.

F.Y.I.

TheBreathingCycleofLife

Inhalationandexhalationisinvoluntary.

Inhalationbringsoxygentothebody.

Exhalationeliminatesimpuritiesfromthebody.

Retentionofthebreathallowsthemindtorelaxandfocus.

Yoga'sThree-PartBreathing

Yogautilizesathree-partbreathingtechnique.Itintegratestheabdominalregion,lungs,andnostrils.Thefocusisonthefollowingthreeelements:

•Inhalation

•Retentionofthebreath

•Exhalation

Theexhalationistwiceaslongastheinhalationinpranayama.

Inhalation

Afterexhalingandclearingthelungs,inhalethroughthenose.Theinhalationshouldbequietandconsciousasyoufilltheabdomen,lowerchest,andlungswithair.Whenyouinhale,theabdomenexpands.Itisaftertheinhalationthatthebreathisretained.

Retention

Retentionisthenextcomponentinpranayama.Itisnotthesameasholdingyourbreathasyoumightdounderwaterorwhenyouhavethehiccups.Inpranayamaoneretainsthebreathbetweeninhalationandexhalation.Thishelpsto

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.

BeginningaBasicPranayamaPractice

Pranayamawillbeincorporatedintoalltheasanainhathayoga.Atthebeginningofclassorattheclose,mosthathayogateachersdosomepranayamaexercisesunrelatedtotheasana.

Becausetheprana(energy)mustextendthroughyourentirebody,itisbesttositwithyourspineerect.Yourneckandheadshouldbeinastraightline,butnotrigid.TheclassicbeginningsittingposeforpranayamaandmeditationistheEasyPose,orSukhasana.(Sukhameans"comfortable"or"joy.")

Itstretchesandstraightensthespine,whichisthefundamentalconductorinpranayama,andfocusesthemind.

Sukhasana(EasyPose)

Beforeassumingthisposefindacomfortableplaceonthefloor.Makesureyouarenottoocoldortoohot.Theroomshouldbequiet.

1.Sitonthefloorandfoldyourlegs,rightfootjustunderyourleftlegbetweenthecalfandthefoot,andleftfootunderyourrightlegbetweenthecalfandthefoot.Thisshouldbecomfortable,notstrained.Letyourknees

droponlyasfarascomfortable.

Note:Ifyoucannotsitonthefloororfindcrossingyourlegsevenslightlyuncomfortableorpainful,trysitting

straightinachair.Ifyouhavebackproblems,tryputtingyourbackagainstawallforsupportwhensitting.

2.Keepyourspineerect.

3.Keepyourchesterect,headforward,andshouldersback.

4.Placeyourhandsgentlyonyourkneecaps.

5.Closeyoureyesandbreathe.

Mudras

Amudra,meaningasealorlock,isacertainpositionoradefinitewaythefingersareheld.Mudraareusedinmanybreathingexercisesandinmeditation.Vishnumudraisthemudrausedforbasicpranayama.

VishnuMudraPosition

Withyourrighthand,extendthethumb,ringfinger,andlittlefinger,then

foldthemiddleandindexfingerstowardyourpalm.Yourlefthandremainsinactiveatyoursideoronyourleftknee.

Vishnumudramayseemkindofstrange,andmaybeyoufeelalittleuncomfortableblockingoffyournostrilswithyourfingersinthenameofbreathing.Youdon'thavetodothisinarestau-

rantorphonebooth;saveitforyogaclassortheprivacyofyourownhome.ThebestwaytoacquaintyourselfwiththisbasicmudraistopracticewiththeSingleNostrilBreathingExercise(seepage49).

QualitiesofPranayama

Therearethreeelementsorqualitiesofpranayama.Theyarethefollowing:

•Desha,whichreferstowhereyouarefocusedmentally

•Kala,theequalratioinpranayamabetweentheinhalation,exhalation,andretention

•Samkhya,whichreferstothepatternofbreathingorlengthoftimespentpracticingpranayama

BreathingExercises

Thegreatadvantagetopracticingpranayamaisthatitrevitalizesthebodyaswellasthemind.Itleadstoasenseofwell-beingandclarity.Theeffectsofpranayamacanbephysicalaswellaspsychological,anditisalwaysadvisabletohaveayogateacherinstructyouwiththebreathingpracticesbeforeadoptingthemonyourown.Advancedpranayamapracticesarepowerfultoolsforraisingenergyandshouldalwaysbeguidedbyaknowledgeableteacher.

SMARTSOURCES

Wanttoknowmoreaboutbreathing,andnotjustforyoga?CheckoutDonnaFarhi'sTheBreathingBook,acomprehensiveworkontheright—andwrong—waytobreathe.

1—WarminguptheBreath

Here'sasimpleexercisetohelpyouunderstandandfeelhowyoubreathe.

1.Lieontheflooronyourback.

2.Relaxthebodyandbreathenormallyforaminuteortwo.

3.Consciouslybegintogetintouchwithhowyoubreathe.Areyoubreathingthroughyournoseormouth?Isyourbreathingeasyordifficult?

4.Nowplaceyourhandonyourabdomenandbreathe.

Doyoufeeltheabdomenmoveupanddownwitheachinhalationandexhalation?Canyoufeeltheairtravelupintoyourchest?

Practicethisuntilyougetintouchwithyourbreathingrhythms.Ifyouwouldlike,trythisexerciseforaweekandkeeptrackofthedifferencebetweenyourbreathingawarenessthefirstdaythroughthelastday.

2—

Full-BreathExercise

Here'sabreathingexercisethatwillhelpyouphysicallyfeelthefullnessofyourbreath.

1.SitintheEasyPoseandplaceonehandonyourabdomenandtheotherhandslightlyaboveitonyourribcage.

2.Asyoubreathein,feeltheabdomenexpandwithonehandandtheairmoveupthroughyourlungswiththeotherhand.

3.Exhaleandfeelyourchestmoveinslightlyandnoticeyourabdomencontract.

3—Single-NostrilBreathingExercise

1.SittingintheEasyPose,maketheVishnumudrawithyourrighthand.

2.Bringittoyourrightnostrilandcloseofftherightnostrilwithyourthumb.

3.Inhalethroughtheleftnostril.

4.Holdforthecountoffourandexhale.

5.Repeatfivetoeighttimes.

6.Thenusingtherighthand,whichisstillformingtheVishnumudra,close

offtheleftnostrilwiththeringandlittlefingers.

7.Inhalethroughtherightnostrilandcounttofourandexhale.

8.Repeatfivetoeighttimes.

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.

9.Repeatfourtoeighttimes.

10.Breathenormally.

STREETSMARTS

BillDeMellowasamanagerforaninternationalcorporationwhenhetookhisfirstyogaclassinSanDiegointhe1970s."Theasanaweredifficultforme.I'mbigandhulkywithnilflexibilityinmybody.Itwasthepranayamathatreallyfeltgood.IattendedclassesattheSelfRealizationFellowship,whichfocusedagreatdealonbreathingandmeditation.Pranayamahashelpedmecopewithnumerouschangesthroughoutmylife—relocation,childrenleavinghome,deathsinthefamily,andmidlifejobloss.Ihappilyleftthecorporateworldyearsagofornonprofit;lessmoney,morepeaceofmind.Thesimplelessonsofpranayamahavehelpedmereininthestressandofferedmeagreaterappreciationfornatureandforwhat'sinfrontofme."

5—Kapalabhati(TheSkullShiningBreath)

Kapalabhatiisaslightlymoreadvancedbreathingexercise,butitisanaturalprogressionfromtheAlternate-NostrilBreathingExercise.Itisagoodpurifyingpracticeandisinvigorating.

Kapalabhatiisaseriesofrapidexhalationsandinhalationsfollowedbyaretentionofthebreath.Theairpumpsinandoutofyourlungs,andittakesalittlepracticetoobtainthecorrectrhythm.

Kapalabhatiridsthelungsofstaleairandopensthewayforfreshoxygen.

Withpracticeyoucanworkuptothirty,forty,orfiftypumpsperseries.

1.Beginwithanexhalation.Toexhale,contracttheabdominalmuscles,sharplyforcingtheairoutofthelungs.Exhalationsarebriefandactive.Youwillbeabletoheartheexhalationinthisexercise.

2.Toinhale,relaxtheabdominalmusclesyourthelungswillfillwithair.Inhalationislongerthanexhalationandsignificantlysilentcomparedtoexhalation.

3.Allowthemovementstocausethediaphragmtomoveupanddown.

4.PracticethreeroundsofKapalabhatiwithtwentypumpsineachround.Airwillbepushedthroughyournostrilsontheexhalationandyouwillhearit.Itsoundsasifyouaretryingtosniffsomethingoutofyournostrils,suchasabeeorbug.Althoughtheinhalationisquieter,thecombinationofthetwoisrapid.Aftereachround,takeafewdeepbreathsbeforestartingthenextround.

WHATMATTERS,WHATDOESN'T

WhatMatters

•Practicingbreathinginaquietplacewithoutbackgroundnoise.•Understandingthatpranayamatakessomepractice.•Notretainingyourbreathifyoufeelshortofbreathoruncomfortable.Breathenaturally.•Thatyouconsultyourdoctorbeforeembarkingonbreathingexercisesifyouaresickorhaverespiratoryproblems.

WhatDoesn't

•Thatyouretainthebreathforalongtime.•Thatittakessometimetolearntobreatheefficiently.•Thatyou'vespentyourlifebreathinginefficiently.•Thatyoucan'texplainpranayamatoyourspouseorfriends.

6—Bhastrika(BellowsBreath)

ThelastpranayamaexerciseisBhastrika,ortheBellowsBreath.Justasabellowsheatsupthefire,Bhastrikaheatsupthebody.Ithelpsthepranaflow

freelythroughthespine.Youmightwanttokeepatissuecloseby;thisisagoodsinuscleanserandanaturaldecongestant.

1.SitintheEasyPose.

2.Exhaledeeplyandsharply.Thisactionpullstheabdominalmusclesinward.

3.Breatherapidlythroughthenosewithsharp,deliberatedeepmovements.Theinhalationisreflexive,youwon'tneedtothinkaboutit.Youwillfeeltheactionofthismovementinthebaseofyourthroat.Don'tholdyourbreathbetweenbreaths.

4.Beginwithfiveroundsandworkuptoten.Betweenrounds,holdyourbreathforafewseconds.

Chapter4—TheAsana

Thereisawealthofbenefitsthatyouwillexperiencewhenyoupracticetheasana.Whileeveryschoolofyogahasitsownapproachtotheasana,theresultsarethesame.Theasananourishthebody,mind,andspirit,intimatelyconnectingthetriadtowellness.

THEKEYS

•Thereisawellspringofimmediatebenefitsforthebodyandmindfrompracticingasana.•Asanacounterbalanceoneanotherandshouldbedoneinasequence.•Alltheasanaillustratedhavebeginning,intermediate,andadvancedpossibilities.•Theveryfirstasana,tadasana,alignsthebodyandsetsthetoneforallotherasana.•Someasanaareespeciallyhelpfulforwomen.•TheSunSalutationcanbeanentireyogasession,ifpracticedproperly.

TheBenefitsofAsana

Withasana,stretchingandalignmentofthebodyareagiven.Butboththebodyandthemindobtainaconstellationofbenefits,suchasenergyandserenity;balanceandcontrol;andfocusandstrength,tomentionjustafew.Yourentirebody—fromyouradrenalandendocrineglandstoyourhearttoyourmuscles,ligaments,andjoints—willbenefitfrompracticingasana.

Someofthephysicalbenefitsofdoingasanaarethefollowing:

•Createspinalsuppleness

•Tonemuscles

•Toneglands

•Toneinternalorgans

•Tonejoints

•Strengthenthemusculoskeletalsystem

•Enhanceflexibility

•Enhancebalance

•Helpwithagilityandcoordination

F.Y.I.

Theveryfirstprincipleofyogaistogetintouchwithyourbody.Howdoesitfeel?Isittenseorrelaxed?Doyouhavemusclecramps,stiffjoints,ormalaise?Doyouhaveageneralsenseofdiscomfortordoyoufeelprettygoodthesedays?Doesyourbackhurtordoyousufferfromheadaches?Takesometimewithyourpersonalbodyscanandmakementalnotesofwhatisgoingoninyourbody.

ThePracticeofAsana

Asanastrivestostrikeabalance,tocreatestrengthandflexibility,orsthiraandsukha.Sukhameans"comfortable"andsthirameans"steady,"andinasanaoneshouldstriveforboth.Someofusstartoutwithalittlemoresthirathansukha,orviceversa.Ofcourse,everyonewillhavedifferentlimitationsinabeginninghathayogaclass.Notwobodiesarealike.

Startslowlywithyourasanaroutine.Keepinmindthatinordertoobtainthemaximumbenefits,youwillneedtopractice.It'sbesttopracticetheasanadaily,anditisvitalthatyoupracticetheasanacorrectly.

Hathayogarequiressomespace.Thebestplacetopracticeasanaisinaquietareaoremptyroom,onafoldedmatorcarpetedfloor.Thereshouldbenomusicorchatterorcompetition.Theatmosphereoughttoberelaxed.It'sbesttowearloose-fittingclothing,nothingrestricting,andpracticeinbarefeet.

Asanashouldbeperformedonanemptystomach.

TheSequenceofAsana

Whenyoupracticehathayoga,itisimportanttodotheasanainsequence.Thewordhathaismadeupoftwowords:ha,whichis"sun,"andtha,whichis"moon."Oneisthemasculineenergy,theother

isthefeminineenergy,bothofwhichexistineveryoneofus.Practicingasanaunitestheseelements.

Eachasanawilleitheraugmentorcounterbalancethepriorasana.Eachseriesofasanawouldbecounterbalanced,suchastheforwardbendingseriesbeingfollowedbyaseriesofbackwardbendingposes.Ifyoudoanasanathatstretchesorworksonesideofyourbody,youwillalwaysrepeattheasanaontheothersideofthebody.Everyposeoffersuniquebenefitsforthevarioussystemsinyourbody.

F.Y.I.

Thethreeimportantdimensionstoyogaandperformingasana:

•Preciseflowingmovements•Awarenessofthebreath•FocusingthemindThebody,thebreath,andthemindareinterdependentinyoga.

AnatomyofanAsana

Therearethreestagestoeachposeorasana.

1.Gettingintothepose

2.Holdingthepose

3.Comingoutofthepose

Inasana,yougentlystretchintotheposeandholditforseveralseconds.Youneverstopbreathing;it'simportanttobreatheeasilyandwithawareness.Whenthebreathisusedproperly,ithelpsthestretchintotheposeandallowsyoutoholdaposelonger.Releasetheposeandgentlycomeoutofitandrestbeforestartinganotherasana.Alwayscomeoutofaposeifyoufeelanydiscomfort.

Dependingonyouryogateacher,style,andlevel,posesareheldfordifferenttimeintervals.Somemaybeheldforthirtyseconds,sixtyseconds,orthreetofiveminutes.Thisbookdoesnotofferasuggestedlengthoftimetoholdtheasana.

Acaveat:Nomatterwhatyourlevel,neverforceorholdanasanatothepointofdiscomfort.

TheAsanaIllustrated

Severaloftheasanaorposesinthisbookarebeginningposes;othersareintermediateoradvanced.Mostoftheposescanbemodifiedforalllevels.Theasanainthischapteraregroupedbytheircharacteristicsand/orbasicmovements,notbythesequenceinwhichtheywouldnecessarilybetaughtinaclass.Theillustratedasanagroupingsarethefollowing:

•StandingPoses

•SittingPoses

•ForwardBendingPoses

•RecliningorSupinePoses

•BackwardBendingPoses

•InvertedPoses

•TwistingPoses

•BalancingPoses

•RelaxationPose

•PosesforWomen(ButNotExclusively)

ThechapterconcludeswithSuryaNamaskara,theSunSalutation,aseriesoftwelvecontiguous,flowingposesthatarethefoundationformanyotheryoga

poses.

Nomatterwhichposeorgroupofposesyouchoosetopractice,startwiththemostelementary.

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.

2—Uttanasana(StandingForward-BendingPose)

Translation:

Utreferstoa''particleofdoubtordeliberation";tan,"tostretchortoextend."

Benefits:

Tonesabdominalorgans;soothesthemind.

Instructions:

1.StandinTadasana.

2.Stretcharmsoverhead,palmsfacingforward.

3.Asyouexhale,gentlybendforward.

4.Placeyourfingersorhandsontheflooroneachsideofyourfeetandmoveyourheadtowardyourknees.Breatheintotheposition.

5.Exhaleasyoureversetheposetocomeoutofit.

Note:Youmaybeabletostretchyourfingersonlyasfarasyourkneesorabdomen.Beginnersshouldnotpushthestretchfurtherthaniscomfortable.Stretchonlyasfarasyoucan.Withpractice,flexibilitywillincrease.

3—Trikonasana(TrianglePose)

Translation:

Trimeans"three";kona,"angle."

Benefits:

Tonesandstretchesleg,hip,andbackmuscles.

Instructions:

1.Spreadthelegsabout3or4feetapart.

2.Inhaleandstretchthearmsouttothesides.

3.Exhaling,extendtherightarmupward,stretchingovertotheleftsideofthebody,andplacetheleftpalmagainstyourleg.

4.Yourheadshouldbelookingupwardtowardthestretchedrightarm.Becarefulnottobendforward;aimforatriangleposition.Stretchonlyasfaras

youcan.Breatheintothepose.

5.Inhaleandcomebacktocenter.

6.Repeatontheoppositeside.

4—Virabhadrasana(TheWarriorPose)

Translation:

Virabhadrameans"warrior."

Benefits:

Relievesstiffnessinthebackandshoulders;strengthenslegs.

Instructions:

1.FromTadasana,jumpandspreadthelegsabout3or4feetapart.

2.Stretchthearmstothesideinaline,rightpalmfacingdownward,leftpalmfacingup.

3.Turntherightfoot90degreesandtheleftfootslightlytotheright.

4.Exhaleandbendtherightknee.Therightthighshouldbeparalleltothefloor.

5.Keeptheleftlegstretchedandthekneeinline.

6.Stretchbotharms,thenturnthefacetotherightandlinetheeyeswiththerightpalm.

7.Stretchthoroughlyandbreathe.

8.Repeatfortheoppositeside.

Note:Thisposeisstrenuous.Avoiditifyouhaveaheartconditionorarenotverystrong.

SittingPoses

Thesittingposesaregoodposestoalignthespine,steadythebody,andfocusconcentration.Theyareconsideredcalmingposes.

5—Sukhasana(EasyPose)

Translation:

Sukhameans"comfortable"or"joy."

Benefits:

Sukhasanaisthebasicposeforsittingandrelaxationandistheclassicposeforbeginningmeditation.Itstretchesthespineandfocusesthemind.

Instructions:

1.Sitonthefloorandfoldthelegs,rightfootjustunderyourleftlegbetweenthecalfandthefoot,andleftfootunderyourrightlegbetweenthecalfand

thefoot.Thisshouldbecomfortable,notstrained.Letyourkneesdroponlyasfarascomfortable.

Note:Ifyoucannotsitonthefloororfindcrossingyourlegsevenslightlyuncomfortableorpainful,trysittingstraightinachair.Ifyouhavebackproblems,tryputtingyourbackagainstawallforsupportwhensitting.

2.Keepyourspineerect.

3.Keepyourchesterect,headforward,andshouldersback.

4.Placeyourhandsgentlyonyourkneecaps.

5.Closeyoureyesandbreathe.

6—Padmasana(LotusPose)

Translation:

Padmameans"lotus."

Benefits:

Straightensspine;calmsmind;increasesconcentration.

Instructions:

1.Siterect.SpreadyourlegsinfrontofyouintoaVshape.

2.Bendtherightlegasyoubringthefootintowardthebodyandplaceitonthetopoftheoppositethigh.

3.Bringintheleftfootthesamewayandplaceitonthetopoftheoppositethigh.

4.FortheHalfLotus,calledArdhaPadmasana,foldtheleftfootontheoppositethigh,andfoldtherightfootonthefloorundertheoppositeleg.

Note:Thelotusposerequiresflexibilityandshouldneverbeforced.Manypeoplewhohavepracticedyogaforyearsneveracquiretheflexibilityforafulllotus.Payattentiontoyourkneesinthelotus.

7—BhaddhaKonasana(BoundEaglePose;ButterflyPose)

Translation:

Bhaddais"torestrain"andkonameans"angle."

Benefits:

Aidspelvis,abdomen,andback.

Instructions:

1.SitwiththespineerectandyourlegsspreadinaVshape.

2.Bringtheheelsofyourfeettogetherinfrontofyou.Allowthekneestofallcomfortablytowardthefloor.

3.Claspyourhandsaroundyourfeet,keepingthespineerectasyouruppertorsoeasesforward.Thisposenaturallystretchesthespineandinnerthighs.

Note:Dothisposewithcareifyouhavebadknees.Neverforcethekneesdownward.

8—Vajrasana(KneelingPose)

Translation:

Vajrameans"thunderbolt."

Benefits:

Alignsspinalcolumn;calmsandfocusesthemind.

Instructions:

1.Sitbackonyourheelswithyourkneesbentunderyou.

2.Keepyourspineerect,andplaceyourhandsonyourknees.Breathe.

Note:Avoidifyouhavekneeproblemsorkneeinjuries.

9—SeatedChairStretch

Benefits:

Goodforanupperbodystretch;relievesmuscletension.

Instructions:

1.Sitontheedgeofachairinyourhomeoroffice.Donotuseaswivelingchair.

2.Putyourlefthandbehindyourback,thepalmturnedawayfromyourback.Stretchtherightarmupward.

3.Taketheupwardextendedhandandreachbehindyourbacktograspthelefthand.Holdandbreatheintothestretch.


Note:Onesideofyourbodywillprobablybemoreflexiblethantheotherside.Thestretchisdifficultandyoumaynotbeabletoreachtheotherhand.Stretchonlyasfarasyoucan.Useahandkerchieforatowelintheupwardstretchedarmandallowthehandbehindyourbacktograspit.Thiswillaidthestretch.

ForwardBendingPoses

Seatedforwardbendsareintrospectiveandcalmthemind.Someoftheposesaremorevigorousthanothers.Afewoftheposesareconsideredgoodrestorativeposes.Alltonetheabdominals.

10—Paschinottanasana(SeatedForwardBend)

Translation:

Paschimameans"backsideofthebody."

Benefits:

Tonesabdominalorgans;stretchesentirespine.

Instructions:

1.Sitonthefloorwithyourlegstogetherandstretchedinfrontofyou.

2.Withyourspineerectandheadlookingforward,inhaleasyoustretchyourarmsoverheadwithyourhandstouching,palmsfacinglegs.

3.Asyouexhale,bendforward,handsstretchingtowardthefeetandheadstretchingtowardtheknees.

4.Youmaynotbeabletostretchthisfar;goonlyasfarasyoucan.Breatheintotheposition.Inhaleandslowlycomeupbacktothebeginningposition.

11—Janu-Shirshasana(Head-to-KneePose)

Translation:

Januis"knee";shirshais"head."

Benefits:

Tonesliverandspleen;aidsdigestion;stretchesspine.

Instructions:

1.Sitonthefloorwithlegsstretchedinfront.Bendyourleftlegandbringyourleftfoottotheinnerthighofyourrightleg.

2.Keepyourrightlegstretchedinfront.

3.Inhaleandbringyourhandsoverhead,touching,palmsfacingforward.

4.Exhaling,bendtowardtheout-stretchedleg.

5.Claspyourfeetwithbothhandsandbringyourheaddownasfarasyoucantowardyourrightknee.Breatheintotheposition.Release,inhale,andcomeup,thenalternatelegsandsides.

12—UpavistaKonasana(OpenAnglePose)

Translation:

Upavistameans''seated";konais"angle."

Benefits:

Thisposestretchesthehamstringsandback.

Instructions:

1.SitonthefloorwithyourlegsstretchedoutinaVshape.

2.Keepyourbackanduppertorsoerect.Asyouexhale,gentlybendforward,stretchingtherighthandtowardtherightfootandthelefthandtowardtheleftfoot;stretchtograspthetoes.

3.Breatheintotheposeandrelease.

RecliningorSupinePoses

Therecliningposesareconsideredrelaxingandlessstrenuous.Theyarehelpfulposesforrelievingtensionandfatigueandarebeneficialduringmen-struation.

13—Savasana(CorpsePose;RelaxationPose)

Translation:

Savameans"corpse."

Benefits:

Relaxesandreplenishesthebody,mind,andspirit.Thisisagoodposetodobetweenasanaandagainatthecompletionofyourpractice.Savasanaistheposeforyoganidra,whichmeans"sleep."Yoganidraisthefinalrelaxationattheendofmanyyogaclasses.

Instructions:

1.Lieflatonyourbackonablanketormat.Keepyourhandsbyyoursides,palmsup.Legsareparallel,feetslightlyapart.

2.Closeyoureyes.Begintobreatheslowlyanddeliberately.Concentrateontheexhalation.

3.Relaxeverythingfromyourfacetoyourtoes.

14—Supta-Padangusthasana(RecliningSingle-LegRaise)

Translation:

Suptameans"sleeping";padagnusthameans"thebigtoe."

Benefits:

Strengthensabdominalmusclesandstretcheshamstrings.

Instructions:

1.Lieonyourback,makingsureyourbackisflatonthefloor.

2.Keepyourarmsatyourside.Inhaling,raiseyourrightlegashighaspossiblewithoutbendingyourknees.

3.Keepyourleftlegstraightonthefloor.Placeyourhandsaroundyourrightankle.Beginnersmaynotbeabletoreachtheankle;moreadvancedyogapractitionersorlimberindividualsmaybeabletoreachfartheruptothefoot.Goonlyasfarasyoucanwithoutdiscomfort.

4.Breatheintothepose.Exhaleasyouloweryourrightleg.Repeatforthealternateleg.

15—Apanasana(Wind-RelievingPose)

Translation:

Apanameans"lowerabdomen."

Benefits:

Massagesabdominalorgansandreleasesgasfromtheintestines.

Instructions:

1.Lieonyourbackonthefloorandbringyourkneestowardyourchest.

2.Wrapyourarmsaroundyourlegs,andpressyourlegstowardyourchest.

3.Bringyourheadtowardyourknees.Holdthepose.

4.Exhaleandreleaseyourlegs.Youcanalsogentlyrockbackandforthinthispositiontomassagethespinalarea.

BackwardBendingPoses

Backward-bendingposesenergizeandopenthebody,particularlythechestcavity.Theystrengthentheupperbody,increasespinalflexibility,andstimulatethenervoussystem.Backward-bendingposesshouldnotbedoneifyouhavekneeinjuries,highbloodpressure,heartdisease,orifyouarepregnant.YoushouldrestintheCorpsePoseaftertheseposestoreplenishyourenergybeforemovingon.

16—Dhanurasana(BowPose)

Translation:

Dhanumeans"bow."

Benefits:

Improvesspinalelasticity;tonestheabdominalorgans;increasesvitality.

Instructions:

1.Lieonyourstomach,facedown,foreheadonthefloor.

2.Bendtheknees.Keepingyourheadforward,reachbackwithyourrightarmandholdyourrightankle;withyourleftarmreachbackandholdyourleftankle.

3.Theweightwillbebalancedonyourabdomen.

4.Exhaleandgentlypullyourlegsupbyraisingyourkneesoffthefloorasyouliftyourchestslightly.

5.Liftyourheadandlookstraightahead.Youmayrockbackandforthinthisposition.Breathe.

Note:Thisposehasmanystages.Inthebeginningyoumaybeabletoholdyourcalves,notyourankles,oryoumaynotbeabletoraiseyourlegsorchestoffthefloor.

17—Bhujangasana(Cobra)

Translation:

Bhujangameans"serpent"or"snake."

Benefits:

Providesgoodbackwardspinalstretch;tonesabdominalorgans.

Instructions:

Note:Thisposeshouldbestretchedvertebrabyvertebra.

1.Lieonyourstomach,legstogether.

2.Armsshouldbeatyoursidenearyourshoulderwithyourpalmsdown.

3.Restyourforeheadonthefloor.Inhale,thenslowlybringyourheadupinsequenceofforehead,nose,andchin.

4.Nowliftyourhandsanduseyourupperbackmusclestoslowlyarchbackward.Donotpushuponyourhands;youshouldbeabletodothiswithoutyourhands.

5.Inhaleandraiseupalittlemore.Legsshouldbestraightandontheground.Holdforthecountofthree,thenexhaleandslowlyrolldown.

18—SetuBandhasana(BridgePose)

Translation:

Setuis"bridge."

Benefits:

Stretchesabdominalandlumbarspinemuscles.

Instructions:

1.Liedownflatonyourbackwithyourkneesbent,feettogether.Armsshouldbeatyoursides.

2.Placeyourhandsonyourlowerbackandliftyourhipsupashighaspossible.Yourhead,neck,andshouldersshouldremainonthefloor.Arch.

3.Fromthispose,ifyouareflexibleyoumayarchupintotheWheelPose(seebottomphoto).

Note:TheBridgePoseisusedwhencomingoutoftheShoulderStand(seepage83);however,tocomefromtheShoulderStandintotheBridgeyoumusthaveaflexibleback.

19—Matsyasana(FishPose)

Translation:

Matsyameans"fish."

Benefits:

ThisisthecounterposefortheShoulderStandandalwaysfollowsit.Itopensthechest,tonesthenervesintheneckandback,aidsindeepbreathing,andexpandslungcapacity.

Instructions:

1.Liedownonyourback.Yourlegsshouldbestraightwithyourfeettogether.Placeyourhandsatyoursides,palmsdownandunderyourbuttocks.

2.Pressdownonyourelbows,inhale,andarchyourback.

3.Thecrownofyourheadshouldbeonthefloor.Exhale.

4.Breathedeeplyintothisposeandkeepyourlegsandlowerbodyrelaxed.

5.Tocomeoutofthepose,liftyourheadandplaceitgentlybackdown,releaseyourarms,andrelax.

Note:StayinthisposehalftheamountoftimethatyoustayedintheShoulderStand.

20—Salabhasana(LocustPose)

Translation:

Salabhameans"locust."

Benefits:

Strengthenstheabdomen,lowerback,andlegs;aidsdigestion.

Instructions:

1.Lieonyourstomachwithyourchinonthefloor.

2.Stretchyourarmsunderyourbodysothatyouarelyingonthem.

3.Takeafewdeepbreathsinthisposition.Inhaleandraiseyourrightleg.Breatheintothepose.

4.Exhaleandloweryourrightleg.

5.Repeatwiththeoppositeleg,thenrepeatbyliftingbothlegs.

Note:Thisposeisstrenuousandyoushoulddoitwithcautionifyouhavelowerbackpain.Liftonlyonelegatatimeinthebeginning.

InvertedPoses

Invertedposesreversegravityandsupplyfreshbloodtotheheadandheart.Theyareconsideredrevitalizingandtoneinternalorgans,stimulatethebrain,andimprovecirculation.Butnotethiscaveat:invertedposesshouldnotbedoneifyouarepregnantormenstruatingorifyouhavehighbloodpressure,headaches,coronaryproblems,orneckorspinalinjuries.Thesearefairlyadvancedposes,andyoushouldrelaxbetweeneachpose.

21—AdhoMukhaShvanasana(Downward-FacingDogPose)

Translation:

Adhomukhameans"tofacedownward."

Benefits:

Stretchesandreleasestensionintheupperspineandneck;strengthensandstretcheslegsandarms.

Instructions:

1.Beginonyourhandsandknees.

2.Liftyourtailboneupandbringyourkneesoffofthefloor.

3.Stretchyourshouldersandheaddownward.

4.Withbentknees,worktobringyourheelstothefloorandstraightenyourlegs.

5.Keepyourhipslifted,andstretch.Yourweightshouldbeevenlydistributedonyourhandsandheels,justlikeadogwhostretchesafteragoodnap.

6.Thefocusinthisasanaisonstretchingyourback,notongettingyourheelstothefloor.Breathe.

7.Tocomeoutofthepose,godownonallfours.

Note:BecarefulnottostresstheAchillestendonwhenpressingtheheelstothefloorifyouarenotflexibleorhavenotsufficientlywarmedup.

22—Halasana(PlowPose)

Translation:

Halameans''plow."

Benefits:

Aidsspineandhipflexibility;nourishesthespinalnerves;strengthenstheback.

Instructions:

1.Liedownontheflooronablanketoramat.

2.Placeyourarmsstraightatyoursideswithyourpalmsdownandlegstogether.

3.Inhale,thenraiseyourlegsup.

4.Exhale,theninhaleandbringyourhipsoffthefloor.Putyourhandsonyourlowerbackforsupport,keepingyourelbowsclosetoyourbody.

5.Withoutbendingyourknees,exhaleandbringyourlegsdownbehindyourhead,tryingtotouchyourfeettothefloor.Breathe.

6.Youmaynotbeabletotouchthefloor.Bringyourlegsonlyasfarbackascomfortable.Torelease,rolloutoftheposeontoyourback.

23—Sarvangasana(ShoulderStand)

Translation:

Sarvangameans"allpartsofthebody."

Benefits:

Rejuvenatesentirebody;stretchesneckandupperspine;stimulatesthethyroidandparathyroidglands.TheShoulderStandisconsideredthequeenoftheposes.

Instructions:

1.Lieonthefloorwithyourlegstogether.

2.Placeyourhands,palmsdown,nexttoyourside.Inhale,pushdownonyourhands,andraiseyourlegsstraightaboveyou.

3.Liftyourhipsoffthefloorandbringthelegsupandovertheheadatanangle.

4.Exhale,bendyourarms,placeyourpalmsonyourspine,and,supportingyourbody,gentlypushyourbackup.Keepyourarmsasclosetoyourbodyaspossible.Breatheslowlyanddeeply.

5.Worktostraightenthetorso.

6.Rolloutoftheposeslowly,loweringyourlegstoanangleoveryourhead.Placeyourhands,palmsdown,behindyou.

7.Exhaling,continuetorolloutuntilyourentirebodyisrestingonthefloor.Relax.

Note:Thisposeisnotadvisedforindividualswhohaveaneckinjuryorhighbloodpressureorwhoaremenstruatingorpregnant.

24—Shirshasana(HeadStand)

Translation:

Shirshameans"head."

Benefits:

Shirshasanaisconsideredthekingofallasana.Itsbenefitsarenumerous,fromreversinggravitytoaidingcirculation.Thisposealsoimprovesmemory,concentration,andsensoryacuity.

Instructions:

1.Thefocusinthisasanaisbalancingontheforearmsandelbows,notthehead.

2.Kneeldownwithyourelbowstouchingthefloor.Restyourweightonyourelbows.

3.Foldyourhandstogether,palmsfacingyou.Keepyourfingersinterlockedandplacetheminfrontofyouwithyourelbowsonthefloor.Thisisyourbase.

4.Placethebackofyourheadinsideyourclaspedhandswiththecrownofyourheadonthefloor.

5.Straightenyourkneesandraiseyourhips.Donotbendyourknees,butwalkyourfeetasclosetoyourheadaspossible.

6.Bringyourhipsbacksothatyourneckisnotbent.

7.Concentrating,bendyourkneesandliftyourfeetfromthefloor.Pause,thenslowly,keepingyourkneesbent,liftthemtowardthesky.

8.Slowlystraightenyourlegs.Thebody'sweightshouldbeontheforearms,notthehead.

9.Torelease,reversetheposition.Bringyourkneesdowntoyourchest,thentothefloor.KneeldownasyoudidinthebeginningoftheposeandgointotheChild'sPose(seepage92,Mudhasana—thecounterposefortheheadstand.

Note:Evenifyoujustdothepreparationpose,withoutactuallycompletingtheheadstand,therearenumerousbenefits.

TwistingPoses

Twistingposesenergizethebodyandincreaserangeofmotionandspinalflexibility.Theyaregoodposesforrelievingneckandshoulderstiffness.

25—ArdhaMatsyendransana(HalfSpinalTwist)

Translation:

ThenamecomesfromtheyogicsageMatsyendra.

Benefits:

Rotatesthespine;tonesspinalnerves;improvesthenervoussystem;aidsdigestion.

Instructions:

1.Sitonthefloorwithyourlegsstretchedoutinfront.

2.Bendyourrightkneeupandmoveyourrightlegovertotheoutsideof

26—Bharadvajasana(ChairSpinalTwist)

Translation:

Bharadvajaisthenameofasage.

Benefits:

Alleviatestensioninthespine;stretchesthespinalmuscles.

Instructions:

1.Sitontheedgeofyourchair.Yourspineshouldbeerect.

2.Reacharoundwithyourleftarmandplaceitonthebackofthechairorbehindyou.

3.Withyourrightarmreachacrossthefrontofyourbodyandtwist,turningtheuppertorsototheleft.Breatheandrelease.


BalancingPoses

Balancingposesdevelopagility,concentration,andstrength.Youshouldrestaftereachoftheseposes.

27—Vrksasana(TreePose)

Translation:

Vrksameans"tree."

Benefits:

Stretchesentirebody;toneslegmuscles;helpsdevelopbalanceandconcentration.

Instructions:

Practicethetreeinstages.

1.BegininTadasana(standingpose)withyourhandsinfrontofyouinaprayerposition.

2.Balanceononeleg,thenslidetheoppositefootuptheinsideofthebalancinglegtotheankleorcalf.

3.Whenyouarecomfortable,continuetoslidethefoottothekneeofthestandingleg.

4.Concentrateandraisebotharmsoveryourhead,palmstogether.

28—NatarajasanaVariation(KingDancerPose)

Translation:

NatarajaisoneofthenamesoftheHindugodSiva,theCosmicDancer.

Instructions:

1.Standstraight,inTadasana.

2.Inhaleasyoubendyourleftlegback,graspingthefootoranklewithyourlefthand.Exhale.

3.Balanceyourself,andonthenextinhalationraiseandextendtherightarm,

keepingitnearyourhead.

4.Balanceandbreathe.

5.Repeatontheotherside.

Note:Thisisanadvancedbalancingpose.

29—Mayurasana(ThePeacockPose)

Translation:

Mayurameans"peacock."

Benefits:

Aidsconcentration;goodfordigestion;strengthensarmmuscles.

Instructions:

1.Kneelonthefloor.Sitbackonyourheelswithyourkneesapart.

2.Placeyourpalmsonthefloorinverted.Fingersshouldbefacingyou.

3.Bendforward,keepingyourarmsuptotheelbowstraight,andplacethetopofyourheadonthefloor.Yourelbowsshouldbeparallel,pressingintotheupperpartofyourabdomen.

4.Stretchyourlegsback,keepingthekneesoffthefloorandthefeettogether.Weightoughttobeonyourtoes,hands,andhead.

5.Liftyourhead.Inhaleandgentlyshiftforwardonyourarms,liftingthetoesupandbalancingonyourhands.

6.Thelegsshouldremainstraight.Breatheintotheposeandholdaslongasyoucan.Exhaleandrelease,comingdownonyourtoes.

Note:Thisisanadvanced,strenuouspose.Ifyouhaveweakwristsorlittlestrength,thiswillnotbetheposeforyou.Asinallposes,youcandothepreparationpartoftheposeandstillgainthebenefits,withoutactuallydoingtheentirepose.

30—EkaPadaRajakapotasana(One-LeggedDovePose)

Translation:

Ekais"one";pada,"leg";andkapota,"dove.''

Benefits:

Expandsthelungs;stretchestheabdominalmusclesandthespine.

Instructions:

1.Exhaling,bendtheleftkneesothatthefootisonthefloor,heeltowardthegroinorthigh.Theleftkneeshouldbeonthefloor.

2.Inhaleandtaketherightlegandbringitbackbehindyourbody;stretchitbehindyouonthefloor.

3.Restyourhandsonthefloorinfrontofyouandbreathe.Onyour

exhalation,takeyourhandsoveryourhead.Simultaneously,bendyourleftlegatthekneetowardyourhead,gripingyourleftfootwithyourhands.Exhale,andstretchyourheadbacktotouchyourfoot.Restyourheadonyourfoot.

4.Stretchandbreatheintothepose.

Note:Thisisanadvancedposeandrequiresstrengthandflexibility.Itshouldnotbedonebythosewithbadkneesorbybeginners.

RelaxationPose

Thisposeisusedthroughoutasanaandisagreatrestorative,restfulpose.Gointothisposewheneveryoufeelfatigueorwanttorest.

31—Mudhasana(Child'sPose)

Translation:

Mudhameans"silly"or"childish."

Benefits:

Thisposerelaxesthebodybetweenotherposesandisconsideredanicerejuvenating,gentle,nurturingpose.Goodforreliefofbackpainandtohelpbalancethemind.

Instructions:

1.Kneelingdown,sitonthebackofyourheels.

2.Bendforwardandbringyourforeheadtotheground;bringyourarmsaroundyoursidestowardtheback.

3.Sinkintotheposeandbreathedeeplyandfully.Relax.Keepthespinestretched.

4.Anotherversionofthisposeistostretchyourarmsinfrontofyouinsteadofbehindyou.

PosesforWomen(ButNotExclusively)

Whileanyonecandotheseposesandobtainthebenefits,theyareespeciallygoodforwomenduringpregnancy,menses,ormenopause.Theseposesaregoodforopeningthepelvicareaandrelievingtension.

32—PelvicTilt

Benefits:

Thisposehelpstostrengthentheuterusandpelvicregion.Itisalsogoodforrelievingbackpainandformenstruation.

Instructions:

1.Lieonyourback,armstoyoursides,palmsdown.

2.Inhaleandslowlyandeversogently,tiltyourpelvisupward,slightlyoffthefloor.Holdforafewsecondsandbreathe.

3.Exhaling,gentlyrelease,placingthepelvisbackontheground.

4.Repeat.

33—Bidalasana(TheCatPose)

Translation:

Bidalameans"cat."

Benefits:

Strengthensabdomen;alleviatesbackaches.Thisisagoodall-aroundposeandcanbedoneduringpregnancy.

Instructions:

1.Getdownonallfoursandlookstraightahead.Makesureyourarmsareevenwithyourshoulders.

2.Exhaleandarchupward,headbent,likeacatwhenfrightened.Thelowerbackwillbeflat,theheadlookingdowntowardtheabdomen.Breathenaturally.

3.Inhaleandarchdownward,curvingthelowerback.

4.Liftyourheadupandbreathenaturally.

5.Relaxandrepeatsixtimes.

34—Malasana(SquattingPose)

Translation:

Malameans"garland."

Benefits:

Theisawonderfulposetoopenthepelvicareatoprepareforbirth.

Instructions:

1.StandinTadasanaandbringyourhandsintotheprayerposition.

2.Spreadyourlegsaboutthreefeetapartandslowlygointoasquattingposition.

3.Breatheintotheposition,hold,andthenslowlycomeup.

Note:Ifyouarebeyondthesecondtrimesterofpregnancyand/orarehavingtroublewithyourbalance,trytheWallSquatinsteadofthispose.

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.

Chapter5—FindingaClassandDevelopingYourYogaPractice

Fartoocommonistheyogastudentwhoattendsyogaclassesbeyondhisorherlevel.Somerecognizethisimmediately,andtheysearchforaclassthatisbettersuitedforthem,ortheytalktotheirinstructor.Othersfollowdiligentlyalongwithoutquestion.Theyareneverquitesureiftheasanatheyaredoingarecorrect.Yet,theydeclinetoaskquestionsorseekalevelofyogathatmaybeabettermatch.Whatyoulearninyogaclasssetsthefoundationforyourhomepractice.Thischapterisaguidetofindingayogaclassanddevelopingapracticethatsuitsyourownpersonalneeds.

THEKEYS

•Assesswhatyouhopetogainfromayogapracticebeforebeginningaclass.•Therearesomespecificsourcesandtipstohelpyoufindayogateacherandaclass.•Youwon'tneedmuchtobeginayogaclass,butyou'llwanttoadheretoafewpracticalrules.•Beforepracticingyogaathome,gothroughachecklistofobstaclesthatmightimpedeagoodpractice.•Thereareanumberofyogaaccoutrementstomakeyouryogapracticeeasier.

WheretoBegin:ABitofSelf-Assessment

Inordertogetthemostfromyouryogaclass,decidewhatyouwantfromit.Thiswillhelpyoutodeterminewhatstyleofyogatopursue.Areyoutakingayogaclassoutofcuriosityandbecauseyogahasbecomesopopularandyouhearditwasgoodforyou?Ordoyouhaveaspecificreasonfortakingyoga?Doyouwanttorelax,learntomeditate,orgetagoodworkoutwhilestretchingatthesametime?Asyouknow,thevarioustypesofyogaofferdifferentapproaches.Whatapproachwillworkforyourobjectives?

KnowYourPurpose

Whathasdrawnyoutoyoga?Whatdoyouhopetoobtainfromyoga?Istakingayogaclassyouridea

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

FindingaTeacher

Themosteffectivewaytolearnyogaiswithagoodteacher.Thisisnottosaythatyoucan'tlearnyogaonyourown.However,onlyateachercanobserveyouandmakecorrections;sheorhecantellyouifyouaredoingtheasanaandbreathingcorrectly.Inaddition,ifyouhavequestionsabouthowtogetintotheasanaorifyoufeelsomediscomfort,theteachercanhelpyou.

SMARTMOVE

JulieRappaporthasbeenayogateacherforseveralyears.ShestudiedviniyogainIndiaandcurrentlyteachesviniyogaandprenatalyoga."Ican'tstresshowimportantitistofindateacherwhohasstudiedorunderstandsthetraditionsofyogaandthephysiologyofyoga.Howyourbodyandmindfeelduringayogaclassisimportant,butsoistherelationshipbetweentheteacherandstudent.Itshouldbeoneofcomfort,sensitivity,andtrust.Itdoesn'tmatterwhatkindofcertificationorexperienceayogateacherhas;ifyoucannotconnectwiththeteacher'smethodofteachingorifyoufeeluncomfortableinaclass,it'sbesttolookforanotherteacherorclass."

TheYogaTeacherChecklist

Thereiscurrentlynorequiredcertificationforteachingyoganoristhereanorganizationmonitoringthequalityandauthenticityofyogateachers.Anyonewhowantstocaninventanewbrandofyogaandmarketitasanewlineage.Teachers'trainingprogramsvaryandcanrangefromaweekendtotwoyears.

Severalschoolsofyogahavestrictcertificationprograms,andthereisaprocessunderwaytosetupsometypeofcertificationforyogateachers.

Manyteachershaveacertificationandhavegonethroughacomprehensiveaccreditedprogram.Othersarenotcertifiedbuthavetaughtyogaformanyyears.Aswithanycertificationprogram,ayogacertificationdenotesthattheindividualhasstudiedandobtainedacertificationataparticularschoolofyoga.Ontheotherhand,manygoodyogateachersarenotcertified,buthaveextensiveorinclusivetraining.

Youcertainlywanttomakesurethattheinstructoryouchooseisknowledgeableandunderstandshowtoteachyoga.But,themostimportant

ResourcesforFindingaTeacher

ChecktheyellowpagesforyogainstructorsoryourlocalYMCA.Bulletinboardsinhealthfoodstores,universities,healthclubs,andmetaphysicalbookstoresareallgoodsourcesforfindinginformationonyogaclasses.

Ifyouareinasmalltown,don'thaveaccesstosomeoftheabovesources,orcan'tfindthestyleofyogayouarelookingfor,pickupYogaJournalorYogaInternational.Bothmagazinesannuallyprintanextensivedirectoryofyogateachersandtypesofyogaclassesavailablearoundthecountry.

SMARTSOURCES

YogaJournal2054UniversityAvenue,Suite600Berkeley,CA94704(800)I-DO-YOGAFax(510)644-3101TheSeptemberissuerunsaspecialdirectoryofyogateachers.

YogaInternationalRuralRoute1,Box407Honesdale,PA18431(570)253-4929

TheAmericanYogaAssociation513SouthOrangeAvenueSarasota,FL34236(941)953-5859

TheYogaFinderisawebpagetohelplocateclassesandteachersintheUnitedStates:

www.chesco.com/yogafinder

PreparingforYogaClass

You'vedecidedwhatyouwantoutofyogaandhaveinvestigatedyouroptions.You'vefoundaclassandateacherthatyouthinkwillmeetyourneeds.Andyou'repsychedtojumprightin.Whoa!Alittleprepworkwillgoalongway.Here'ssomeadvice:

•Wearlooseclothing.SweatpantsorloosecottonpantsandaT-shirtarefine.Somepeopleprefertowearloose-fitting,baggyshortsoraleotard.

•Manyyogacentersorgymshavetowelsormatstoputonthefloor.Iftheydon't,however,youwillneedtobringyourown.Schoolsofyogathatusepropswillhavethenecessaryequipmentavailable.

•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

•Setreasonable,personalgoals.Dowhatyoucanandworkatyourownpace.Doingyogashouldnotbestressful;itisnotthesameasputtingonyourjoggingshoesandtakingaquickjog.

•Beappreciativeofcorrectionsgivenbyyourteacherinclass.Acceptposture,alignment,andbreathingcorrectionsandadvicefromyourinstructor,anddonotregardtheseascriticisms.

•Bepatientwithyourselfandyourpractice.Trynottobecomefrustratedorgiveupatthefirstsignofdifficultyordiscomfortwhenyoubeginanasanaorbegintomeditate.Dailypracticeeasesthisdiscomfort.

•Rememberthequalityofgratitude.Therelationshipbetweenthestudentsandteacherinyogaisspecialanditalwayshasbeen.Inkeepingwiththistradition,itisalwaysanicegesturetothankyourteacher.Sometimesyourteachermayconcludeaclassbyclaspingherpalmstogetherbringingherhandstoherheartasanexpressionofgratitudefortheclass.Thismovementmaybefollowedbythewordnamaste.Namastelooselytranslatesasanexpressionofthankyoutotheclass.

F.Y.I.

Yogateacher'strainingcoursesvary.Someareshort,intensetrainingcourses,othersspanoveracoupleofyears.Mostfollowaspecificmaster'sstyleofyoga.Inateacher'straining,oneshouldexpecttostudytheyogasutras,yogaphilosophy,anatomy,asana,physiology,pranayama,andmeditation.

AssessingYourClass

Thelitmustestforhowvaluableyourclassisforyouishowyoufeelwhenyoutaketheclass.Youshouldfeelrelaxed,content,andrestful.Yourbodyshouldfeelatinybitchallenged,butnotexhausted.Youshouldnotfeelpain,andifyoudo,

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.

Somethriveonclasses,whileothersfindthedailypracticeintheirlivingroomenoughtomeettheirneeds.Again,you'llneedtoassesswhatisbestforyourlifestyle.

STREETSMARTS

CharlieSalinger'spurposeforbeginningyogawastoincreasehisrangeofflexibilityandrangeofmotions.''Afriendrecommendedyoga.Ididn'thavetimeforclasses,andIpreferredsomethingIcoulddoonmyown.IpickedupRichardHittleman'sYoga28-DayExercisePlanandhadasensethatitwasagoodprogram.Thedirectionsweresimpleandtothepoint.WithinamonthInotedimprovementinmyflexibilityandIlostsomeweight.Ioftenrecommendyogatomypatientswhoarelookingformoreflexibilityorrangeofmotionintheirjointsandbackorwhohavechronicbackpain."

WhyPracticeIfYouAreTakingaClass?

Weliveintimeswheremostofushavemorestressthanrelaxationinourlives.Weexpendenergyinnumerousdirections;wearetaskoriented,havefamilyobligations,getmarried,haveachild,getdivorced,andworkwhenweshouldbesleeping.Ourbodiesrespondtosuchstress,andwebegintooperatereflexively,notmindfully.Sometimesresentmentarisesandothertimeswesimplygetsick.Takingthetimetopracticeyogaallowsyoutogetbackintouchwithyourcoreself,helpstoquiettheemotionallayersofstress,andsilencesanoveractivemind.Theresultismoreharmonyinyourlife.Doingalittlebitofyogainthemorningisawonderfulwaytostartaday,justaspracticingabitintheeveningcanbeaveryrestfulwaytoconcludetheday.

ObstaclestoYourRoutine

Itiseasytosabotageadailyyogapractice.Timeconstraintsandnotenoughhoursinthedaycanimpedethebestofintentions.Ifobstaclescontinuetoblockyourpractice,youmightaskyourselfifyoureallywanttopracticeyogaathome.Ifyoudo,thenmakealistofsomeoftheobstaclesthatpreventyoufrompracticing.Accordingtoan

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

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

bodythatpushesyoutopain,itisyouregoeggingyoupastyourendurance.

•Practicingyogaathomeshouldbeenjoyableandrelaxing.Don'tpracticewhenyouaresick.

•Ifyouuseprops,suchasblanketsorpillows,makesureyouhavethemavailablesothatyoudon'tspendyourtimelookingforthem.

SMARTSOURCES

Ifyoureallywanttospiceupapractice,youmaywanttotryandcombineayogaretreatwithyourinterestsortravel.Therearehundredsofpossibilities;manycanbefoundinYogaJournalmagazine.Herearejustafew:

Eco-ResortandRetreatRanchoEncantado,Mexico(800)505-MAYA

ManaLe'aGardens,Hawaii(800)233-6467withRodneyYee

PathwaysofPersonalGrowthMountMadonnaCenter,California(408)847-0406

FeatheredPipeRanch,Montana(406)442-8196

SpicingupYourPracticeSessions

Likeanythingelseyoudorepeatedly,youmaybecomeboredwithyouryogaroutine.Changeit!Startbychangingthesequenceofyourposesoraddsomenewones.Tryafewneworadvancedposes.Ifyouhaveafriendorfamilymemberwhopracticesyoga,setatimetopracticetogether.

Maybeitistimetoenrollinanewyogaclassorfindanewyogateacher.Keepinmindthateventhosewhohavepracticedyogaforyearshavelimitationsthattheymustovercome.

YogaAccoutrements

Asyoga'spopularityhassoared,sohasthecommercialismofyoga,particularlyinAmerica.ThisisnottosaythateveryonewhodoesyogahasyogapostersplasteredacrosstheirwallsorwearsyogaT-shirtstoclass.Mostpeoplewhodoyogadonothaveacommercialinvestmentinit.

Youcan'tbuythetraditionofyoga,itshealth

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

•Thatyoufindateacheryoulike.•Thatyouhavesomepersonalyogagoals.•Thatyourespectyouryogateacher.•Thatyoufeelcomfortabletalkingwithyouryogateacher.•Thatyoupracticeyogaathomewithminimalinterruptions.

WhatDoesn't

•Whetheryoutravelalot—yogaisportableandcanbepracticedwhereveryouare.•Thenumberorintensityofclassesyoutake.Ifyoutakeoneclassaweek,youcanstillenhanceyourdevelopmentbydoingexercisesandpracticingbreathingathome.

•Thatyoudon'twanttoattendyogaretreats.•Thatyouoptnottopracticeyogaathome.

TheProps

Whenthumbingthroughyogamagazinesorbooks,you'llnoticepeopledoingyogawithsomeinteresting-lookingcontraptions—cottonstraps,blocks,crescent-shapedpillows,orround,hardpillows.Thesearecalledprops.Ifyou'reanoviceyogastudentorhavetakenayogaclassthatdoesnotuseprops,theideaofpropsmayseemstrangeoritmaypiqueyourcuriosity.Noteveryoneusespropsforyoga,butmanypeopledo,andsomefindthemmosthelpful.

Thefollowingisalistofsomeofthemostcommonpropsandwhattheyareusedfor.Someofthesepropsareself-explanatoryandothersrequiresomeexplanation.It'sbesttotakeaclassorhaveaninstructorshowyouhowtousethepropsforalignment.

Chapter6—TheBody'sChakras

Chakrasarepsychiccentersofactivity,orofthevitalforceofprana,thatcannotbedefinedintermsofpsychology,physiology,oranyotherscience.Chakrasareinterrelatedwiththeparasympathetic,sympathetic,andautonomousnervoussystems.Inthischapterwediscusstheaspectsofthechakras.

THEKEYS

•ChakrashavelongbeenrecognizedasanessentialpartofEasternmedicalphilosophy,whichdifferssignificantlyfromcommonWesternmedicalbeliefsregardingmind-bodyhealth.•Chakras,thebody'ssevenenergycenters,moveinascendingorderinthebody.•Chakrascorrespondtoacolorandanelement(earth,water,fire,air,ether),andrelatetoongoingcircadianrhythmsinsidethebody.•Theancientscienceofyogaunderstoodtheseelementsasavaluablekeytointrospection.•Chakrashaveaspecificplaceandjobintheastralbody.•Thereareexercisestobalancethechakras.•Youcandoyogawithoutidentifyingwiththechakras.

WhatIsaChakra?

ChakraistheSanskritwordfor"wheel."Thewheelsarerotatingenergycenterswithinthebody,andtheyarealwaysactive.Ifyouareacquaintedwithphysicsorquantumphysics,inwhichmovementoccurscontinuouslyattheatomicparticlelevel,thecontinualmovementwithinthechakraswillnotbeadifficultconcepttograsp.

Eachchakraisconnectedtoanemotionalandpsychologicalfunctionwithintheastraloremotionalbodyandphysicalbody.Becausethehumanbodyisinaconstantstateofflux,humanbehaviorinfluencesthechakras.

WesternandEasternApproaches

Whenwebegintalkingaboutuniversalenergyorenergychannels,asubjectthatcannotbequantifiedorverified,wemayquestionitsexistence.InyogicandEasternthought,whatisessentialisnotalwaysvisibletotheeye.Chakrasareanessentialcomponentoftheyogicanatomy.Nevertheless,

theyareinvisibleandarenottaughtinhumananatomyintheWest.Formostofus,thementionofthevisibleortangibleisprettyeasytodigest,buttheideaofworkingintheinvisibleorintangiblerealmdrumsupdoubtsorconflictingnotions.

Inordertounderstandthesignificanceofchakras,wemustlookatthewaybothEasternandWesternmedicineapproachthebodyandthemind.ThereisaseaofdifferencesbetweenthewaytheWestapproachesmedicalphilosophyandthewaytheEastapproachesit.

SMARTSOURCES

In1988,HerbertBenson,M.D.,professorofMedicineatHarvardMedicalSchool,foundedtheMind/BodyInstituteinDeaconess,Massachusetts,outsideofBoston.Theinstituteisaffiliatedwithsixhospitalsnationwideandwhenestablishedwasaradicaldeparturefromtraditionalcare.In1995BensonestablishedtheCenterforTraininginMind/BodyMedicineinBoston,whichteachesclinicianshowtopracticemind/bodymedicine.

Mind/BodyMedicalInstitute110FrancisSt.Suite1ABoston,MA02215(617)632-9530

www.mindbody.harvard.edu

WesternMedicalPhilosophy

WesternmedicineisbasedontheCartesianphilosophy;thatis,thebodyrepresentsonefunctioningsystemandthemindanother.Themindandbody

aretwoseparateentities.InWesternmedicine,theemphasisisonarationalapproach.Westernscienceworksintherealmofproventruths;ifitcan'tbeproven,itprobablyisn'ttrue.

Somedoctors,however,arebeginningtochallengethisapproach.Recentmedicalresearchhasbeguntouncoverscientifictruthbehindthemindbodyconnection.

EasternMedicalPhilosophy

InEasternmedicine,theapproachtothephysicalbodyandthemindismoreconnective.Themindandthebodyarenotlookeduponasseparateentities,butmergeholisticallyasoneintimateentity.Easternmedicineacknowledgesthatifsomethingisstressingthemind,itwillprovokesymptomsin

thebody,andviceversa.Itpostulatesthathealthisachievedanddiseasepreventedbymaintainingthebodyinabalancedstate,thusphysicalandmentalwell-beingmustbecombined.InAyurvedicmedicine,theIndianscienceoflifeandlongevity,thebody'senergyunitneedstobeinbalanceinordertohumalonginahealthystate.NaturopathicdoctorsinIndiasubscribetoasimilaroutlookregardingthebodyandmind.Whenthechakrasbecomeblocked,boththemindandthebodycanexperiencepain,stress,ordiscontentment.

SMARTDEFINITION

Naturopathy

AsystemandaphilosophyofnaturalhealingthatgoesbacktoHippocratesinthefifthcenturyB.C.Naturopathyhasbeencalled''amethodofcuringdiseasebyreleasinginnervitalityandallowingthebodytohealitself."Itemphasizesthebody'sabilitytohealitself.

Source:TheBestGuidetoAlternativeMedicine,PaulFroemming,M.A.

ChakraPoints

DrawingbyNadineGay

Thechakrasabsorbpranaanddistributeitthroughthechannels,ornadis,tothenervoussystem,theendocrinesystem,andtheblood.Theactoffine-tuningoruncloggingtheenergychannelsinthebodyresultsingreaterwell-being.

Therearesevenmajorchakrapointsandtwenty-oneminorchakrapoints.Theminorpointsaredistributedthroughoutthebody,andthesevenmajorsarelocatedalongthespine,fromthebasetothecrownofthehead.Themajorchakrasworkwiththeendocrineglandsinthephysicalbody.Pranaflowsthroughthechakras.Whenachakraisblocked,thecorrespondingendocrineglandperformspoorly.

SMARTSOURCES

FormoreinformationorreferralsregardingNaturopathicdoctorsinyourarea,writetothefollowingaddress:

TheAmericanAssociationofNaturopathicPhysicians2366EastlakeAve.E.Suite322Seattle,WA98102

TheSevenMajorChakras

BothyogicthoughtandAyurvedicmedicinerecognizeandacceptthefactthatthechakrasrestwithintheastralbodyoremotionalbody.Chakrascannotbedescribedingeneralpsychologicalorphysiologicalscienceastheempiricalmindprefers.Onecannottouchchakrasorseethem.

Thechakrasactasaninterchangeorliaisonbetweenourphysicaland

psychologicalenergy.Thisenergyorprana,thelifeforce,travelsupthebody.Throughmeditation,visualization,asana,andmantratechniques,theyogistrivestoclearblockedenergyinthechakraregions.

Thesevenmajorchakrashavespecificlocationsinthebody,andeachchakracorrespondstophysicalfunctionsinthebody.InesotericEasternthought,thechakrasaresymbolizedbyacolorandanelement.Eachchakraisdepictedbylotuspetals

correspondingwiththenumberofnadis,ornervechannels,emanatingfromeachchakra.Thechakrasarereferredtoinascendingorderbeginningwiththelowestorbasechakra.Thisiswherethekundaliniislocated.Thekundalini,ordormantenergy,isalwaysrepresentedbyacoiledsnake.Inorderfortheenergytoriseupthroughthechakras,thekundalinimustuncoil.

TheCoilsofKundalini

Kundaliniisderivedfromkundala,meaninga"ring"or"coil."Thiscosmicenergyissymbolizedasasleepingserpentwiththreeandahalfcoils.Thethreecoilsrepresentthethreestatesofthemind:

1.Jagrat,awake

2.Svapna,dreaming

3.Susupti,deepsleep

Thehalfcoilrepresentsthefourthstateofthemind,Turiya,whichisthetranscendenceoftheotherstates,ortheenlightenedstate.

Source:LightonPranayama:TheYogicArtofBreathing,B.K.S.Iyengar

TheFirstChakra

ThefirstchakraisMuladhara.Ittranslatesas"root"andissymbolizedasadeepredlotusflowerwithfourpetals.Itislocatedatthebaseofthecoccyxinthelowerspinenearthethreelowervertebrae.Thisisourcenterofphysicalvitalityandenergy,andthischakraregulatesoursenseofsmell.Theendocrineglandsassociatedwithitarethegonads,thetestesinthemaleandtheovariesinthefemale.Maladhara'selementisearth,anditisconcernedwithourrootsandsourceofsecurity.Thisiscalledthefoundationchakraandcontainstheprimalenergyorthekundalini.

TheSecondChakra

ThesecondchakraisSvadhisthana.Ittranslatesas"one'sownabodeorplaceofdwelling"andisdepictedwithsixpetalsthatradiatethecolororange.

Thesecondchakrasitsbelowthenavelnearthepubisarea.Itisassociatedwiththeskin,thereproductiveorgans,thekidneys,thebladder,andthecirculatoryandlymphaticsystems.Wateristheelementofthesecondchakra,andwateristheessenceoflife.Thischakraislinkedwithouremotions,fears,anxieties,andoursexuality.

SMARTDEFINITION

TheLotusFlower

Thelotusflowersymbolizesourhumanspiritualevolution.Therootinthesoilrepresentsourlowestnature.Thestem,whichdevelopsfromwater,denotesourintuitiveendeavors;andthefloweringlotusblossom,whichdevelopsfromthesun,representsself-realization.

TheThirdChakra

ThethirdchakraisManipura,anditmeans"cityofjewels."Itisrepresentedbytenbrightyellowlotuspetals.Manipuraislocatedinthesolar-plexusareaofthebody,belowtheheart.Theelementofthethirdchakraisfire,theproviderofvitalenergy.Thisisthemeetingpointinwhichprana,theupwardmovingvitalenergy,andapana,adownwardmovingvitalenergy,link.Heatinthebodyisgeneratedfromthispoint.Thisisalsothecenterofdesireandemotion,egoandpersonalpower.Inthephysicalbody,thisisthespotwheredigestionandfoodabsorptionoccur,whichaffectthestomach,duodenum,gallbladder,andliver.Theendocrineglandassociatedwiththischakraisthepancreas.

TheFourthChakra

ThefourthchakraisAnahataanditmeans"unstuck."Itisdepictedasagreenlotuswithtwelvepetals.Itisphysicallyassociatedwiththeheartandthecirculatory,lymphatic,respiratory,andimmunesystems.Theendocrineassociationisthethymus.Thisistheheartchakra,anditrestsinthecardiacregionorchest.TheAnahatachakraisthecenter

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-

CharacteristicsoftheSevenMajorChakras

Eachofthesevenmajorchakrashasacorrespondingcolor,andeachchakrarepresentsspecificemotionsorqualities.Here'sasimplechartofthechakras'characteristics.

Chakra Color Quality

FirstChakra

SecondChakra

ThirdChakra

FourthChakra

FifthChakra

SixthChakra

SeventhChakra

Red

Orange

Yellow

Green

Blue

Indigo

Crystalline

Securityandroots

Sexualityandemotions

Oursenseofself

Love,devotion,compassion

Communication,knowledge

Intuition

Unionwiththedivine,orself-realization

ization;andphysicallywiththeeyes,ears,nose,andbrain.Thisisthesunchakra,thebrillianceofapureconsciousness.Whenoutofbalance,confusionandirritabilitymaydominate.TheendocrineglandassociatedwithAjnaisthepituitary.Beforeonecantapintointuitivepowers,excessmentalactivityinthischakramustbecleared.

TheSeventhChakra

TheseventhchakraisSahasrara,orthechakraofsupremeexistence.Itislocatedatthecrownoftheheadandrepresentsinfinity.Thisisthecenter

ofconsciousness,calledthe"thousand-petaled"chakra.Allfeelings,activities,andemotionsarecalmandsilentinthischakra.Whentheseventhchakraisunblocked,itrepresentstheguruwithineachofuswhoisself-luminescent.

STREETSMARTS

KarenAnsaldousesthechakrapointsinhermessagepractice."I'mnotachakraexpert,butIusetheenergyofeachchakraasamapastowhatisgoingoninsidetheperson'sbody.Ibeginthemassagebyplacingmyhandovereachchakrapoint.Thisallowsmetoconnectwiththeindividual'senergy.Thechakrasactasaguideorcircuitalertingmetowhatisblockedandwhatareasofthebodyneedworkingon.Sometimesthechakrasarestrongerinoneareaandweakerinothers."

TheBeliefinChakrasandYoga

Yogadoesnothavetoinvolveworkingwiththechakra.Infact,someyogatextsjustskimoverthechakrasandafewdon'tevenmentionthematall.

Youryogateachermostlikelywillnotincorporatechakraexercises.Somesystemsofyogadonotworkwiththechakras,whileothers,suchastantraandkundaliniyoga,workextensivelywiththechakraenergy.Yourteachermayincorporatethechakrapointsinameditationorperhapsmentionthem.Heorshemightaskyoutovisualizeorfocusonaparticularareaofthebodythatistroublingyou.

ChakraClearing

Stillalittleskepticalaboutthesubjectofchakrasbutsomewhatintrigued?Here'sachakracleansingtoconnectthepsychicbodytothesomaticbody.Thischakracleansingexercisecanbedoneinaboutfifteenminutesandisanicewaytoendtheday.Ittapsintotheenergyflowthatrunsthroughtheentirebody.Itrequiressomevisualizationandgentlebreathing,andpreparationisminimal.

1.Sitcomfortablyinaquietplace.IfyoucancrossyourlegsandsitintheEasyPose,doso.Keepyourspinestraight.Ifyoucannotsitcross-legged,modifytheposition;youcansitinachairorlieonyourback.

2.Relaxandtakeafewdeepbreaths.

3.Closeyoureyes.

4.Youarereadyforthechakra-clearingvisualizationtechnique.


WhatMatters

•Thatyousitstraightwiththespineerectifyoudoachakracleansing.•Thatyoufeelcomfortablewhetherornotyoudecidetoincorporatethechakrasintoyourpracticeofyoga.•Thatyoudon'tgethunguponnotbeingabletoexplainchakrastoyoufamily,friends,ordoctor.•Thatyourpracticeyogaevenifyoudon'tbelieveinchakras.

WhatDoesn't

•Beingabletoseethechakras.•Beingabletofeelthechakras.•ThatWesternmedicinedoesn'thavescientificproofofchakras.

Chakra-ClearingVisualizationTechnique

1.Visualizeacrystalclearstreamofwaterenteringthetopofyourheadthroughthecrown.Visualizeitwashingawayallthestressesoftheday.

2.Asthestreamflowsdowntothe"thirdeye"itturnsindigo.Visualizethecoolstreamofwaterwashingawaytheday'smentalanxiety.

3.Thestreamofwatermovesdowntheneckandintothethroat,turningblue.Thebluestreamwashesawayallthethingsyouwishyou'dsaidorhadn'tsaidduringtheday,allthemiscommunicationandbothersomenuances,clearingthewayforgoodcommunication.

4.Asthestreamofwatermovesdownintoyourchest,itturnsaradianthealinggreen,circlingtheheart.Manyofusholdfearinthisarea,andthegreenstreamwashesthefearaway,makingroomforcompassion.

Chapter7—MeditationandYoga

Meditationisnotaboutfeelingaparticularway,oraboutgettingsomewherepsychologically,oraboutjustrelaxation.Meditationisthepracticeofstillingthemind.Althoughmeditationisnotamainstreampractice,physicians,researchers,andscientistshaveclearlyestablishedthatmeditationcanplayanimportantroleinmedicalhealing.

Inmajormedicalinstitutionsacrossthecountry,meditationcourseshavebeenincorporatedintostress-reductionprograms,HMOhealtheducationprograms,heartdiseaseprograms,andresearchstudies.Nevertheless,themajorityofAmericansthatmeditatedosonotforaparticularmedicalproblembuttogoaboutdeepeningtheirquotidianawareness,torefinetheirattention,andforthesenseofwell-beingassociatedwithmeditationpractices.

THEKEYS

•Meditationisbothatoolforpersonalgrowthandapowerfulantidoteforanoveractivemind.•Thereareseveralmeditativetechniquesthatonecanusetoopenuptothepractice.Someofthetechniqueswillbenewtoyou;othersyoumaybefamiliarwith.•Therearenumeroushows,whens,andwhysconcerningeffectivemeditation.•Thehealthbenefitsassociatedwithmeditationarenumerousandundisputedinmedicalandscientificcircles.•Meditationcanbedoneinagrouporsolo,andtherearebenefitstoeachmethod.

WhatIsMeditation?

Meditationisdiscovery,theunfoldingofthemind.Whilemeditationisoften

consideredanesotericreligiousrite,itisactuallyatoolthataimstostrengthenthemind'sabilitytosustainattention.Meditationisasequentialcomponentofayogapractice;partofaprocess.Thefirststepisdoingtheasana,whichhelpsreadythebodyforthesecondstep—pranayamaorbreathingpractices.Pranayamahelpswithconcentration,andthatsetsthemoodformeditation.Thepracticeofasanaandpranayama,yokedtogether,pavethewayforthemindtofocusandtomeditate.

Inmeditation,themindisnotasleepbutfo-

cused.Tryandvisualizetheprocessofmeditationasabellcurve.Foremost,attheflatpartofthebell,youbeginbyeliminatingtheobstaclesthatpreventyoufromfocusing.Inyoga,thebreathingtechniquesandasanahelpyouhere.Youarriveatthecrestordomeofthebellwhenyourmindcanremainfocused.Whenyoucloseorfinishyourmeditation,youultimatelyreturnyourawarenesstoanormalstateorlevel.

Butwhatdoesmeditationactuallydo,andwhyisitsoimportant?Herearesomeofitsprovenbenefits:

•Itencouragesrelaxation.

•Itincreasesawareness.

•Itenhancesmentalclarity.

•Itbathesthemindwithasenseofpeace.

F.Y.I.

TheYogaSutraslistfivepossiblestatesofmind:

1.Agitated.Themindthatwanderseverywhere,butendsupnowhere.2.Distracted.Themindthattriestofocusonanobjectbutbecomeseasilydistracted.3.Dull.Themindisnottotallypresent;itislethargic.4.Focused.Themindremainsattentiveandfocused,althoughithasnotattainedperfectclarity.5.Absorption.Theevolvedmind,orthestateinwhichthemindhasnodistractions.Nothinghindersabsorptioninthisstate.

Themindgenerallyhoversamongthefirstthreestates.Thelasttwostates.Thelasttwostatesarewhenmeditationcanactuallytakeplace.

MeditationandtheMind

Sittingstillandquietingthemindtakesperseveranceandpractice.Askinganadulttostillorquietthemindiscomparabletoaskingatwo-year-oldtositquietlyandnotwiggle—verydifficult,indeed.Themajorityofusspendourdaysbombardedbysensoryinput.Themindisactive—weengageitinreading,studying,writing,conversing,watchingtelevision,orspendinghoursinfrontofacomputerscreen.Themindseldomreposesorgetsawinkofrest.Ourbodieswouldrevoltorgetsickif

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.

MindfulnessMeditationTechnique

Thispracticeisalittlemorecomplicated.Insteadoffocusingonanobjectorsound,youacknowledgethefeelingsfloatingthroughyourmind,butyoudonotengagethefeelingsorthoughts;youwitnessorobservethemdispassionatelyandwithoutjudgment.

Breathing

MeditationExercise

Awarenessofyourpostureisvitalinameditationpractice.SitintheEasyPose(page65)andrelaxtheeyes.Closethem,andconcentrateonyourinhalationandexhalation.Invariably,yourattentionwillwander.Intrudingthoughtswillpopupwhileyou'retryingtoconcentrateonyourbreathingcycle.Don'tsquelchorfixateuponthem.Gentlybringyourattentionbacktoyourbreathing.

HelpfulHintstoPrepareforMeditation

Foremost,understandyourpurposeformeditating.Isitmedicalorspiritual?

Isitforstressreductionortorefineinnerawareness?Isitbecauseyouwanttomeditateorbecausesomeoneelsetoldyouitwouldbegoodforyou?Itiseasiertopracticemeditationifyoudefineorclarifyyourpurposeformeditation.

Meditationishighlyindividual.Thetechniqueortechniquesyourteacherusesinayogaclassmaynotsuityou.Youmayneedtoshoparoundforatechniquethatsuitsyourlifestyle.

Certainmeditationtraditionsfromotherculturesmaynotbeharmoniouswithyourcultureortraditions.Meditationexperiencesdiffersignificantly.Whilemuchhasbeenwrittenaboutthebenefitsofmeditation,it'sbestnottohaveexpectations.Meditationisaboutbecomingawareandsensitivetowhatoccurswithinyou.Itisnotanescape

fromreality,oraretreatintoacave.Itisapracticethatleadstoharmonyandreality.Meditationisanilluminationofreality,notanescapefromit.

SittingforMeditation

Aswithallaspectsofyoga,sittingformeditationrequiresproperpositioning,form,andconcentration,althoughtheseshouldbeachievedinyourownindividualway.Herearesomebasicsforpreparingthesittingposeformeditation.

•BeginnersmaywanttositagainstawallintheEasyPose.Letyourkneesdroptowardthefloor.Takecarewithyourkneesinsittingmeditation;donotcompromisethembyforcingthemintoapainfulposition.Letthekneesdroponlyasfarastheycannaturally.

•Sitstraightwithyourheadandneckerectandyourspinestraight.Imagineaninvisiblestringrunningthroughyourspinewhichconnectsthe

crownofyourheadtotheheavensandrootsthebaseofyourspinetotheearth.

•Yourweight,whensitting,shouldbedistributedevenlyonthebuttocks.

•Easeyourbackforwardtomeetyourchest.

•Adjustyourpositionforcomfort.

•Ifyourfeetbegintofeelnumbfrombeingtuckedunderyourlegs,adjusttheirposition.

•Makesuretheroomisconducivetorelaxationandyouaredressedcomfortablyandwarmly.

•Ifyoucan'tsitonthefloorinthisposition,sitinachairwithyourfeetontheground,spineerect,andyourhandsonyourlap.

Walking

MeditationExercise

Thisexerciseisonethatcombinesmeditationwithmotion.Inaquiet,bucolicenvironment,mindfullybegintowalkslowlyandwithintention.Connectyourbreathingwitheachfootstep.Eachstepbecomesameditation.

Althoughyouphysicallymoveinthistypeofmeditation,eachmovementisarticulatedandslow.

MeditationStyles

Youmaynotbeinterestedinmeditationatallanddecidetoskipthischapter;oryoumayfeelcontentwiththebriefmeditationattheendofyouryogaclass.Certainly,youcanpracticeyogawithoutpracticingaformalmeditation.Nevertheless,manyindividualshappenuponmeditationinaclassandquicklydiscoverthatmeditationaddsanotherdimensiontotheirlives.Nuancesoftranquillityappear;thesepeoplefeelpeaceful,sleepbetter,and

acquireanotherlevelofawareness.Thesearepleasingsensationsthatindividualswanttointensify,andsotheyembarkonameditationpractice.

Therearenumeroustechniquesformeditation.Howonechoosestomeditateisverypersonal.Whileyoumaywanttoexperimentwithafewdifferenttechniques,it'sagoodideatofindonemeditationstylethatiscompatiblewithyou.

Thefollowingaresomeofthedifferentwaysthatpeoplepracticemeditation.Notallofthemeditationpracticesaretaughtinyogaclasses.

F.Y.I.

In1968practitionersofTranscendentalMeditationcametoHarvardMedicalSchoolandaskediftheycouldparticipateinastudytoshowthatmeditatingcouldlowerbloodpressure.

HerbertBenson,M.D.,theleadresearcher,foundthattheparticipantsinthestudyevokedabodilyresponsehecalled''therelaxationresponse,"theoppositeeffectofthefight-or-fightresponse.Physiologically,Dr.Bensonfoundthatthebodyrespondstomeditationby:

•Adecreaseinbloodpressure•Adecreaseinheartrate•Adecreaseinbreathingrate•Adecreaseinthemetabolicrate

Source:TheRelaxationResponse,HerbertBenson,M.D.

TranscendentalMeditation

TranscendentalMeditation,knownasTM,isnottaughtinyogaclasses.Scoresofindividualswhomeditateandpracticeyogatodaywereintroducedtomeditationinthe1960sbyMaharishiMaheshYogi.Bythe1970s,morepeoplewerepracticingTMthananyotherformofmeditation.

TranscendentalMeditationdoesnotuseasanaorpranayamatopreparethemindformeditation;TM'ssolefocusisonmeditation.

Atrainedinstructorgivesyouasecretsoundcalledamantra.Thesoundormantraresonateswiththeindividual.Afterreceivingthemantrafromtheteacher,theindividualmeditatestwiceadayfortwentyminutesusingthemantra.AccordingtoJosephVella,whoisacertifiedyogainstructorandhasbeenpracticingTMsince1974,"InTM,youletyourthoughtsbe,youdon'tobserveorwitnessthemandthereisnoobjectoffocus.Therepetitionofthemantrabecomeseffortless,thesoundseemstoslipaway,andmeditationbecomesautomatic.IfoundTMtohaveanoverwhelminglypositiveeffectonmythoughtsandattitudes."

Mantra,orJapa,Yoga

AmantraisasacredSanskritsoundorsyllablefromawordthathasaparticularvibration.Japaistherepetitionofthemantra.Eachmantrahasacertainqualitytoitandhasbeenchosenbyateacherorsageespeciallyfortheindividual.Manypeopleusemantrastomeditate;however,noteveryonehasaspecificmantraorhaseverpracticedTranscendentalMeditation,whichrequiresamantra.

Youdon'tneedateachertogiveyouamantra;thereareuniversalmantrasthatpeopleuse.Thereisnomarketonmantras.Themostwidelypracticedmantrais"Om"or"Soham."Omisconsideredauniversalvibrationorsoundthatmostanyonecanuse.OmisusedinmanyyogaclassesasisSoham,whichmeans"Iamthat."Whenyouchantthesemantras,thesoundshouldstartdeepinyourthroat,movingthevibrationupthroughyourhead.

SMARTSOURCES

Ifyouwanttohearwhatamantracanactuallysoundlike,themusicianPaulHornrecordedthissoundinanalbumtitledPaulHornInsidetheTajMahal.

Chanting

Anotherwayofusingamantraistochantit.

"Notchanting,"youmayprotest,"it'sbizarre,tooweirdtoevencontemplate.Besides,whychantwhenyoudon'tknowwhatyouarechanting?"

Thisisaprettycommonreactionwhenchantingcomesup.Theideaofchantingoftenturnsmanypeopleoffonmeditationcompletely.Peoplefeelinhibitedaboutchantingandaresurprisedbytheeffectchantinghasoncalmingthemindandbodyoncethey

MalaBeads

andMantraMeditation

Anotherwaytopracticejapameditationiswiththephysicalaidofmalabeads.Thestringof108beadsisheldintherighthand.Eachbeadisrolledwiththethumbandafinger,onebyone,asyourepeatandfocusonyourmantra.

tryit.Muchthewayahymnorspiritualsongseemstomoveorelevatethemindtoajoyousplateau,sodoeschanting.Chantingisaboutcontactingthesubconsciousmind.Nevertheless,inkeepingwiththeyogaphilosophyofdoingwhatiscomfortable,chantonlyifyouwishto.

STREETSMARTS

ConnieMazzelldiscoveredchantingthroughIntegralYogateacherstraining."Annuallywehadthree-daysilentretreats.Attheendofeachdaywechanted.Itwasthebestpartofthedayforme.TheunityintheroomenergizedmeinawayIhadneverexperienced.Chanting,orKirtans,isnotaboutthevoiceorabilitytocarryatune;it'saboutallowingyourenergytoflow.Peopleareinhibitedaboutchanting;noonereallywantstoopentheirmouthandbeltoutachant.IledamonthlychantinggroupinSanFranciscoandencouragedtheuseofsmallinstruments—littledrums,bells,tambourines,maracas,whicharetypicallyusedwithchanting.Peoplewereasinhibitedaboutpickinguptheinstrumentsastheywereaboutchanting.Onceafewpeoplegrabbedaninstrument,therestofthegroupjoinedin.Theenergyinchantingisremarkable."

Tratak

Tratakisavisualtechniquethathelpsfocusconcentration.Itrequirestheeyestobepartiallyclosedastheygazeupononeobjectintenselyforaperiodoftime.Trynottoblinkortakeyoureyesfromtheobject.Then,closeyoureyesandvisualizetheobjectinyourmind.Oneofthebestwaystotrytratakisbygazingattheflameofacandleforaslongasyoucan.Placethecandleateyelevelinadarkenedroom.Stareatitfortwoorthreeminutesbeforeclosingyoureyes.Onceyoucloseyoureyes,youwillbeabletoseetheglowandshapeofthecandleinyourmind.Someindividualsuseaflowerorotherobject.Again,thisisamatterofpersonalpreference.

Symbols

Sometimesapersonusesasymbolorphotoofaspiritualobject,asaint,orsomethingsacredtomeditateon.Othershavesmallaltarswithaphotoofasaintorguru,flowers,orasymbolicitemthattheyuseformeditation.Symbolsareextremelypersonal.Theadvantageofasymbolisthatitisabletotranscendculturalbarriers.Whatsymbolizessomethingsacredtooneindividualmaynot

havethesamemeaningtoanother.Tomanyyogis,oneofthemostpowerfulsymbolsisthatoftheSanskritlettersfor"Om."

F.Y.I.

FrederickM.Luskin,Ph.D.,attheComplementaryandAlternativeMedicineProgramatStanfordSchoolofMedicine(CAMPS),oneofthetenNationalInstitutesofHealthresearchcentersonalternativeandcomplementarymedicine,hasdocumentedthepositiveeffectsofmeditationincurbingstressandanxietyforindividualswithcardiovascularproblems.Arecentpilotstudylookedatanothersegmentofthepopulation:teacher.Teachinghasoneofthehighestturnoverratesofanyprofessionduetostress.Thestudyfoundthatthemeditationgroupsignificantlyreducedtheirstresssymptomsinthe"domainsofemotionalmanifestations,gastrointestinaldistressandbehavioralmanifestations."

Source:"TheEffectofaMeditationProgramontheLevelofStressinSecondarySchoolStudentTeachers,"FrederickM.Luskin,Ph.D.,andAndrewJ.Winzelberg,Ph.D.

Mandala

Amandalaisacirculardesignthatdrawstheeyetothecenterofthecircle.Mandalasarecolorfulandcomplexandtakeavarietyofforms,fromasimplegeometricpatterntomoreelaborate,complicatedpatterns.Somemandalasareelaboratepaintingsoncloth.Themandalaisprofoundlysymbolicincertaincultures.ItistheforemostsymbolallegoricallyinTibetanTantraBuddhismforman'srelationshipwiththecosmosorthespiritualpathofthebodyandmind.OutsideofGraceCathedralinSanFrancisco,thereisamandala.ThefamouscathedralatChartres,France,hasamandalaonitsfloor.

Inmeditationamandalarepresentsthepathtoenlightenment.Whenonemeditatesonthecolorsinthemandala,thevisualstimulationawakensthemind,body,andspirit.

MindfulnessMeditation

ThistypeofmeditationgrewoutofBuddhistmeditationpractice,anditreferstothestateofbeingawakeormindful.Mindfulnessmeditationmeanspayingattention,inaparticularway,tothepresentmomentorsituation.Youdon'tchangethemomentorsituation,yousimplyacknowledgeitwithoutjudgment.Mindfulnessmeditationnurturesawareness.

SMARTMOVE

RobertStahlteachesaneight-weekmindfulnessprogramatEICaminoHospitalinMountainView,California.Stahl'sclassfeaturespeoplewithvaryingconditions—acuteorchronicpain,asthma,insomnia,cancer,depression,arthritis,stroke.Thecourseincludesmeditation,gentlyyoga,andgroupdiscussion."Alotofthingsarise—loss,grief,anger,feelingsofbeingoverwhelmed.Stressandpainhavenoageoreconomicbarrier:I'mfindingmoreyoungpeoplefromSiliconValleyinmygroups,verystressedout.Theysitnexttoapersonwhomayhaveminimummobilityorwhohashadheartsurgery.Theresultisprettyremarkable.Onceanindividualdevelopsastrongdoseofself-awareness,heorsheneverreturnstothatplaceofunawareness.Everyoneleavesthecoursewithanabilitytocope,nomattertheircondition."

YourChoice:GrouporSolo?

Nowthatyouhavediscoveredallthesewonderfultechniques,howdoyouactuallyapplythem?Shouldyoumeditateinagroupsettingordoitsolo?Shouldyougetupatdawnormeditateatnight?Andhowmuchtimecanyoupossiblyekeouttomeditatewithanalreadyovercommittedschedule?Let'sstartwiththeactualsitting.

GroupSittings

Formany,theirfirstcontactwithmeditationisinayogaclasswithotherpeoplepresent.Otherindividuals,whodonotpracticeyoga,participateingroupmeditationthatspecificallyteachesonetechnique.Othersfindagroupthatteachesavarietyofmeditationtechniques.Groupmeditationsmightgatheronceaweekforaspecificperiodoftimetopractice.Agroup'sparticipantshavetheopportunitytosharetheirexperiencesandfeelings

aboutmeditation.

SoloSittings

Onthehomefront,meditationtypicallyremainsaprivateexperiencenotsharedwithhouseholdmembers,unless,ofcourse,theymeditate.Individualsmaycarveoutacornerintheirhometomeditate.Ifmeditationisanewpracticeinyourhome,youmayhavetoexplaintoyourfamilyorroom-

matesthatyourequiresometimealonetomeditate.Whilethissoundseasy,fortheindividualwhohasnevershutthedoorandaskedtohavetwentyminutesundisturbed,therequestcancreatequestions.Ifquestionsarise,explainalittlebitaboutmeditationandwhatyouaredoing.Whenmeditatingathome,trytomeditateatthesametimeeachday.

TimeandMeditation

Thebesttimetomeditateiswhenitisquietandyouwillnotbeinterrupted.Youcanmeditateinthemorning,afternoon,orevening.Somepeoplemeditateinthelateafternoonandfindthattwentyminutesofmeditationrevivesthemfortheevening.Othersprefertomeditatebeforegoingtobed,andmanymeditateintheearlymorning.Themostauspicioustimesofdaytomeditate,accordingtonumeroustextsonmeditation,areatdawn,whenthedayisfreshandinactive,andatdusk,whenalltheactivityintheatmospherehassettleddown.

HowtoTellIfMeditationIsReallyWorking

•Yourmindwillfeelelevated.

•Youwillfeelmorepeaceful.

•Youwillfocusbetter.

•Yourqualityoflifewillfeelasifithasbeenenhanced.

•Meditationwillbereflectedinyouractions,thoughts,andattitudes.

HowLongShouldIMeditate?

Don'texpecttosucceedatsettlingthemindintoameditativestateinafewsessions.Cultivatinganeffectivemeditationpracticerequirestimeandpatience.Thelongeryouspendpreparingthemindbystudyingdifferentmethods,definingyourgoals,

anddeterminingwhatistherightmethodofmeditationforyou,thesooneryouwillbeabletositdownandmeditate.

Thetimeframeyouallotformeditationwilldependonyourlifestyle.Aimfortwentyminutes,butifyoucansitforonlyfiveortenminutes,thenthatisthebestplacetobegin.Don'tforceyourmindtodosomethingitisnotpreparedtodo;itwillonlygrowmorerestless.Ifyoucanmeditatetwentyminutes,that'sastellarbeginning.Perhapsyouwanttoattemptthirtyminutes,forty-fiveminutes,oranhouraday,ifyouhavethedesireandthetime.Itisrecommendedthatyoumeditatealittleeachday.It'shighlyunlikelyyouwilltransformthemindintoaplacidplacemeditatingjustonceaweek.SomewordsofwisdomfromTheSivanandaCompaniontoYoga:"Meditation,likesleep,cannotbetaught—itcomesbyitself,initsowntime."

STREETSMARTS

SaraMyers-WadebeganpracticingTranscendentalMeditationin1976andpracticeduntil1986whenherfirstchildwasborn."Ithoughtaboutmeditation,andhadeveryintentionofweavingitintomyschedule.ThenIhadasecondchild.Unfortunately,withtwoboysandafull-timejob,Idon'tmeditateanymore.WhenIdidmeditate,Ifeltmyqualityoflifewasmuchricher.ThemostIcanmanageatthemomentistoreflectmeditativelyonthelandscapebetweenBainbridgeIslandandSeattlewhenItaketheferrytoworkfivemorningsaweek."

FittingMeditationintoYourLife

Meditationtakesdiscipline.Itwon'thappenwithoutitanditwilltaketimeevenwithit.Onceyouestablishthediscipline,andexperiencethebenefitsof

meditation,itbecomeshabitual,likebrushingyourteeth—youdoitwithoutthinkingaboutit.

Nevertheless,eventhemostdevoutmeditatorexperienceslifechangesthatcaninterruptaprettysolidregimen.Somethingasjoyousasthebirthofababycanputacrimpindailyroutines.Ifyoufindthattakingtwentyminutestomeditateputsstressonyourlifeatthemoment,curtailthetimeyouspendsittinginmeditation.Thetwentyminutes

youhadtomeditatebeforethebabywasbornmayhavedisappeared.Infact,youmayfeelthattheentiredaydisappearswithoutamomenttorest.Don'tberateyourselforfeelguiltybecauseyourfriendswithchildrenstillmanagetomeditate.Whenyouarereadytoputsmallincrementsofmeditationbackintoyourlife,youwill.Itmaybeawalkingmeditationwithyourinfant,orareflectivemeditationinagardenorpark.Itmayhappenwhenyouarebreastfeedingorclosingyoureyesforafewminutesinawarmbathtubordoingabreathingexercise.Itcouldtakeafewmonthsorafewyearsbeforeyougetbacktoaformalsittingpractice.


WhatMatters

•Thatyoufindthebestmeditationstyleforyou.•Thatyouareconsistentwithyourpractice.•Thatyoumeditateundisturbed.•Thatyourealizethatmeditationrequiresdisciplineandpreseverance.

WhatDoesn't

•Experimentingwitheverykindofmeditationunderthesun.•Thatyouswitchstylesorpracticeafewdifferentstyles.•Explainingmeditationtoothers.•Thatemotionscomeupduringyourpractice.•Thatlifechangesalteryourpractice.

MeditationandEmotions

Whenyoubegintotrulypayattentionandconcentratethemind,youmaybe

surprisedhowlittletimethemindactuallylivesinthepresent.Ouremotionsromancethemindintothepastorfuture.Weagilelyidentifywithouremotionsandwheretheytakeus.Inmeditation,theaimisnottoengagethemindintheemotions,orthoughts,buttobeanunattachedwitness.Whenwedetachfromourthoughts,actions,andemotionswithoutjudgmentorego,werecognizethattheystillexistbuttheynolongercontrolus.Inmeditation,themindacknowledgesemotionswithoutentrapmentorjudgment.

TheResult:LifeAwarenessandClarity

Meditationinvolvesbecomingmoreawareandmoresensitivetowhatiswithinyou.Regardlessofwhatyouexperienceduringmeditation,youshouldbeawareofit.Failuretoexperiencepeaceofmind,mentalclarity,bliss,orotherideasyoumighthaveaboutmeditationisnotasignthatyoucan'tconcentrateormeditateproperly.Whatyouexperienceisnotimportant;whatisimportantinmeditationisthatyouareregularwithitandthatyoumakeaneffort.Remainwiththeobjectofconcentrationduringyourpractice,evenifyourmindwanders.Whenyouseeitmeandering,gentlybringyourconcentrationbacktotheobject.

Youneednotuseanyoftheaboveoptionstomeditate.Youmaybemoreinclinedtofindaquietplace,acomfortableposition,closeyoureyes,andrelax.Othersfindwalkinginnatureorviewingasunriseorsunsetapeacefulformofmeditation.Whatevermeditationtechniqueyouchoose,rememberthatitwillrequiresomepatience,practice,andperseverance.Intheend,meditationiswhatitdoesforyou,notforsomeoneelse.

THEBOTTOMLINE

Meditationisnotaboutaparticularfeeling,andthereisnoonewaytomeditate,butthereareseveraldifferenttechniques.Meditationrequiresperseveranceandpatienceregardlessofwhichtechniqueyouchoose.PeoplepracticeTranscendentalMeditation,mindfulnessmeditation,chanting,gazingatobjects,andsimplebreathingtechniques.NolongerthoughtofasNewAgequackery,todaymeditationtechniquesareincorporatedintotheprogramsofnumeroushealthinstitutionsbecauseofmeditation'shealthful,life-enrichingbenefits.

Asyoucansee,bothyogaandmeditationarehighlypersonalpractices.Intoday'sworld,yogaisincreasinglybecominglessgender-specific,asyouwillseeinthefollowingchaptersonyogaforwomenandformen.

Chapter8—YogaforWomen

Womenpracticeyogaforamyriadofreasons.Somewomendiscoveryogaduringpregnancy;otherseaseintoyogabecauseofmenstrualdiscomfortorforphysicalaswellasspiritualcomfortduringmenopause.Therearewomenwhohaveturnedtoyogaduringtraumaticlifechangesandregarditinahealinglight.Butthemajorityofwomenwhodoyoga,nomatterwhattheirage,practiceyogaforpersonalhealthorenjoyment.Yogaistheperfectcatalystforharmonizingtheirbody,mind,andspirit.

THEKEYS

•Prenatalyogautilizesastyleofyogathatdiffersfromregularyoga.•Therearespecificposesforpregnancy,andonestobeavoided.•Yogacanaidsomeofthediscomfortassociatedwithfemalcycles,frommensestomenopause.•Withhormonalchangesandthedecreaseofestrogen,womencanexperiencemoodshits,depression,andbonedeterioration.Yogaisagoodcompaniontocombattheseunwelcomechanges.

YogaandPregnancy

Congratulations!You'regoingtobeamom.Ifyoualreadypracticeyoga,youmaywonderifyoushouldgiveupyouryogaclassuntilafteryourbabyisborn.Perhapsyou'veneverdoneyoga,andpregnancyappearstobetheperfectopportunitytobeginaclass.

AccordingtoElizabethBassemir,aprenatalyogainstructorinSanFrancisco,California,''manywomentaketheirfirstyogaclasswhentheyarepregnant.About75percentofmystudentsarefirst-timemoms.Theywanttobearoundotherwomenexperiencingpregnancy."

Pregnancyisatimeofjoy.It'sajourneyofmiraculousmentalandphysicalchanges.Fatigueandnauseamaydominatethefirstfewmonthsofpregnancy.Yourbodybeginstochange,andsodoesyourattitudeabouthealth.Whilethemaingoalofprenatalyogaistopreparefortheactualchildbirth,practicingyogaduringpregnancycanhelprelieveanydiscomfortthatisassociatedwith

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.

ATestimonialfromYourAuthor...

Ihadpracticedyogaformanyyearspriortosigningupforaprenatalclass.MydoctorconsideredmypregnancytobehighriskbecauseIwasforty-twoyearsoldandafirst-timemom.Ididnotagreewithherassessment.Nevertheless,toeveryone'ssurprise,Iwentintolaborsixweekspriortomyduedate,andsixtymilesfrommyhome.Iwentintotheemergencyroom,wheredoctorsofferedconcernalongwithdrugsandmonitors.Perhapsitwastheyearsofyogaortheprenatalclass,butIfeltverycalmandsuremychildwouldbefine.Isaid,"No,thankyou"andbeganpracticingdeepyogabreathingandvisualization.Thebackpainswereexcruciating,andalthoughtheyogabreathingdidn'tmitigatethatpain,itfocusedmyattentionawayfromit.SixteenhourslaterIgavebirth,naturally,toahealthylittlegirl.Asexhaustingasthelaborwas,I

walkedoutofthedeliveryroomenergized.

•Improvesbreathing.Yogaencouragesyourbreathtoflownaturallyandnormally.Itincreasesenergyandvitality.Learningtoconcentrateonyourbreathpreparesyoufordifficultmomentsinlabor.

•Helpsstabilizeemotions.Pregnancyhasadramaticeffectonyouremotions.Youexperienceincredibleemotionaltransformations.Yogahelpsgetyouintouchwithyouremotionsaswellaswiththechangesinyourbody.

•Physicallypreparesthebodyfortheapproachingbirth.Therearecertainexercisesinprenatalyogathathelpthepelvicmusclesinpreparationforbirth.Givingbirthiswork;yogahelpsstretchandprepareyoumentallyandphysicallyforthisveryhard,butrewardingjob.

WhentoBeginPrenatalYoga

Aswithanyexerciseprogram,ifyou'veneverdoneyogait'sbesttoconsultyourphysicianornursepractitioner.Yourbodyisinconstantfluxduringthefirstthreemonthsofpregnancy.Therecommendedtimetobeginaprenatalprogramisafteryouhavecompletedthefirsttrimesterofyourpregnancy,orinyourfourthmonth.Research

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

PrenatalYogaPracticestoDo

Prenatalyogahelpsrelievestressandpreparesthebodyandthemindforthebirthprocess.Inatypicalprenatalclassyouwillpracticethefollowing:

•Standingpostures

•Sittingorkneelingpostures

•Pelvicfloorexercises

•Restorativeposes

•Breathing

•Visualizationandmeditation

PrenatalPosturestoAvoid

Therearecertainposturesthatyoushouldavoidduringpregnancy.Youmightreadorcomeacrossphotosthatshowwomeninwhatlookstobeprecariousposturesforthepregnantbody,suchasaheadstand,orshoulderstand.Manyofthewomeninthesephotosareyogainstructorsorhavepracticedyogaformanyyears.Theymaymodifythepostures,ortheyfeelconfidentenoughwiththeirbodiestopracticesuchposes.However,itisnotrecommendedthatpregnantwomenpracticethefollowingtypesofposes.

•Donotpracticeinvertedpostures,orposesthatturnthebodyupsidedown.

ANotetotheReader:

Thetypesofposturesandposes(andsomeofthespecificposes)mentionedinthischapterarefoundearlier,inchapter4,"TheAsana,"pages55–104.

•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.

AbdominalPosesandBreathingExercisestoAvoid

Youwillnotbeabletodoposesonyourabdomen.Yourinstructormayaltersomeoftheposesoruseprops.Whenstretching,dosowithcare.Avoidextremestretchingpositionswhichmaypullontheabdominalarea.Pregnancyisawonderfultimetostretchthebody,butnotstrenuously.

Breathingexercisesshouldbegentleandgradualinprenatalyoga.Avoidtherapidorintensebreathingexercises,suchas:

•Kapalabhati

•Bhastrika

SupinePosestoAvoid

Afterthetwentiethweekofpregnancyitisnotadvisabletodosupineposes.Positionedbetweentheabdomenandbackaremajorvesselsthatcarryblood.Lyingonyourbackcanimpedethisflowofbloodandsoreduceoxygendeliverytotheplacenta.

Pregnancyalsoputsstressonyourlowerback.Theenlargeduterusstretchestheabdominalmusclessothattheycannolongersupportthelumbarspine.Asyourpregnancyadvances,yourcenterofgravitychangesandispulledforward.Thisforwardpullstrainsthelumbarspineorlowerback.Posturalawarenesshelpsthisandsodoespracticingsquattingexercises.

RelaxationPosestoAvoid

DuringyoursecondtrimesterofpregnancyyouwillhavetoforgotheSavasana(CorpsePose;Relaxationpose).Thereareotheroptionsforthiswonderfullyrelaxingposethatyourinstructorwillteachyou.OneisamodifiedCorpsePosewhereyourestonyoursidewithpillowsforsupport.Theotherisarestorativeposewithblankets,bolsters,andpillows.

Don'tassumethatwhatfelteasytodoandrelaxedinyourtwentiethweekofpregnancywillfeeleasyandrelaxedinyourthirtiethweek.Asyourbodygrows,sowillyourrepertoireofprenatalposesandyourprenatalingenuity.

Pregnancy,Gravity,

andYoga

Yourcenterofgravityshiftsduringyourpregnancy,andsodoesyourcenterofbalance.Inpreparationforchildbirth,thebodyreleasesahormonecalledrelaxinthataidsinthedeliveryprocess.Relaxinallowstheligamentsandtendonstostretchmoreeasily.However,thereleaseofrelaxinalsoreducesthemuscularandligamentsupportinthebody,increasingthelikelihoodofstrainduringexercise.

InYourFinalWeeksofPregnancy

Asthebirthofyourbabyapproaches,yourbodybeginstofeelheavy.Thepressureofthegrowingbabypushesonyourorgans.Theyfeelscrunchedtogether,makingitdifficulttosleep.Asthebabymovesintothebirthpositionitsheadmaypushonaligamentcalledtheroundbone,causingirritation.Themagicofpregnancyoftenturnstofatigueafewweeksbeforeyourbaby'sbirth.Yourbodyissendingyouanimportantmessage—relaxandrestwheneveryoucan.Youmaywanttoshortenyouryogapractice,ordosimplerestorativeposes.

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

Theseareunpleasantpassagesforthewomenexperiencingthesesymptoms.Havingaregularyogapracticehelpsrelievemanyofthesesymptoms,orcurtailstheintensityofthem.

Yogaprovidesimmediaterelieffordiscomfortandanopportunityforinnerrenewal.Someoftheasanahelprelievephysicaldiscomfortfromcrampsandbackpain,whileotherseaseemotionaltension.Becausethebodyisnaturallycleansingormovingmatterout,avoidinvertedposesduringmenstruation.

STREETSMARTS

MoodshiftsarenotanewphenomenontoArielaWilcox."I'vebattledPMSforever,butwhenperimenopausestarted,IfeltlikeAttilatheHun—myfriendsranforcover.Ibeganeatingdifferentlyandexercising,butitwasn'tuntilIaddedmeditativepracticesfromyogathatIreallyfeltbalancedandincontrol.Ichantandmeditatedaily.It'sanintegralpartofmylife."

HelpfulAsanaforPMS

ThefollowingexercisesarehelpfulforPMS:

•TheCobra(Bhujangasana)

•TheCat(Bidalasana)

•TheRelaxationPose(Savasana)

PerimenopauseandMenopause

Withinthenexttwentyyears,upwardsof40millionAmericanwomenwillentermenopause.Menopausecanoccurbetweentheagesofthirty-fiveandsixty.Theapproximateageofmenopausehoversaroundtheagesoffiftytofifty-five.Priortomenopause,womenexperienceperimenopause.Thisisnotthesameasmenopause;itispremenstrualtensionfromdelayedmenses.Inperimenopause,the

ety,manywomenfearandloathetheonsetofmenopause.Itcanbecomeatimeofgreatconsternationinsteadofameaningfulriteofpassage.Practicingyogainspiresaspiritualawakeningandempowersawomanasitawakensthebodytoitsstrength,flexibility,andnaturalwisdom.Womenwhohavepracticedyogapriortomenopausefindtheonsetofbothperimenopauseandmenopauseeasierorreportlessdiscomfortassociatedwiththesecycles.Yogacanhelpcombattheemotionalandphysicalstressthatisoftenapartofmenopause.

F.Y.I.

Ifyouhavenotpracticedinvertedposturesorhaveneverdoneyoga,donottrythemonyourown.Alwaysseekagoodteacher.Ifyouhaveaneckinjury,spinalinjury,orhypertension,donotpracticeinvertedpostures.Aknowledgeableteachercanhelpyouwithmodifiedinvertedpostures.

YogatoAddressAnxiety

Thestretchinginyogaincreasesjointmobility.Thecombinationoftheposturesandmeditationhelpstotoneandsoothethesympatheticnervoussystemandrelieveanxiety.

YogatoAddressHotFlashes

Scientistsarenotsurewhatcauseshotflashes.Somespeculatethatthebody'stemperaturegoesawrywhenthehormonesfluctuate.Nevertheless,incertainsocieties,suchasJapan,hotflashesarerelativelyrare.Thereisnowordfor''hotflash"intheJapaneselanguage.InAmerica,nearly80percentofwomenreportexperiencinghotflashes.Invertedposes,whichcausethe

flowofbloodtoreversedirection,appeartohaveameasurableeffectontheglandsoftheendocrinesystemthatregulateshormonelevels.

STREETSMARTS

RobinMontgomerydiscoveredyogainthe1970swhilegoingthroughadivorce."Itookaclassinsomeone'shome.Weweresixwomen,asmall,intimategroup,andIlovedit.Ithelpedmegetthroughtheemotionalturmoil.LaterIbegantakingclassesattheSelf-RealizationCenterinEncinitas,California.AlthoughIdonotpracticeyogaregularly,theprinciplesarestillverymuchapartofmylifestyle—tranquillity,anabilitytonotletstressfulsituationsderailmylife,andasenseofpeace."

YogatoAddressHormonalFluctuations

Practicingyogacanhelpaddressunderlyinghormonalchangesthatproduceanxietyandmoodiness.Stress,poornutrition,andhormonalshiftsareassociatedwith:

•Lowlibido

•Fatigue

•Depression

•Moodswings

Thesetendtodepletetheadrenalglands.Duringmenopausetheovariesstopproducingprogesteroneandestrogen;however,estrogencontinuestobemanufacturedbyanumberofotherorgans,suchastheadrenalglandsandkidneys.Practicingyogaposes—suchastheHalfSpinalTwist,lyingonthe

floorandbringingyourkneestoyourchest,orbackwardposessuchastheBowPose—helpstostimulatethekidneysandadrenals.

YogatoAddressMoodSwingsandDepression

Moodswingsareacommoncomplaintduringbothperimenopauseandmenopause.Theyareuncomfortableand,somewomenreport,uncontrollable.

Onewaytohelpalleviateinsomnia,irritability,

anddepressionassociatedwithmenopauseistopracticesoothingpostures.Poseswithforwardbends,suchasUttanasana(seepage62)orJanuShirshasana(page71),soothethemindandcalmthenervoussystem.Theseposesstretchthespineandplaceagentle,reassuringpressureontheabdomenanduterus.

SMARTSOURCES

NationalOsteoporosisFoundation115017thSt.,N.W.Suite500Washington,DC20036-4603(800)223-9994

www.nof.org

America'sleadingsourceforwomenseekingup-to-date,medicallysoundinformationoncauses,prevention,detection,andtreatmentofosteoporosis.

YogatoAddressBoneDeterioration

Oneoftheconsequencesofmenopause,duetothedecreaseofestrogen,isosteoporosis.Osteoporosisliterallymeans"porousbones."Lifestylecanplayanimportantroleinosteoporosis,butsocancertainmedicationsthathaveadebilitatingeffectonbones.Weight-bearingexercisesandahealthydietarevitaltoagingbones,butyogacanalsoplayanimportantroleinbothstressmanagementandposture.Awoman'sframecanactuallydiminishwithosteoporosis.Roundedbacks,slumpedshoulders,andvertebralfracturesoftencontributetothecollapseofvertebrae.Practicingyogaassistswithspinalalignment.

There'snosolid,worthwhilereasonforwomentowaittobeginayogapracticeinordertomanagemoods,staveoffboneloss,orassistwithanyoftheothernumerousprovenbenefitsthatyogaofferswomen.Yoga,formanypeople,bothwomenandmen,isaninjectionofinspiration—nomatterwhatpassageorcycleoflifeonemaybeinorhappentobegoingthrough.AyogaclassmightnotkissPMSgood-byeforeverorhelpyouconquer

Chapter9—YogaforMen

Withtheadventofyoga'spopularityanditsnumerousbenefits,morementhaneveraretakingandteachingyoga,makingtheexerciseevenmoreaccessible.

WhenyogainstructorRogerEischens,arunner,four-starathlete,andformeruniversityfootballcoach,tookhisfirstyogaclassin1969forstretching,ahandfulofmenwereinterestedinyoga.Eischens,whoteachesanoffshootofIyengaryogacalledenergyyogasaysathletesareincrediblystrongbutlacktheflexibilityandbalancethatyogacangivethem."Iworkfromthepremisethatyogaisthebasicmovementthatpreparesoneforanythingtheywanttodo;yogamakesallthingsaccessible."

THEKEYS

•Therearealltypesofmythssurroundingmenandyogathatkeepmanyfromalife-enhancingexperience.•Thereisnoneedtocompartmentalizeayogapractice;yogaactuallyrelatestoyourdailylife.•Yogaisnotasport,butyogaisgreatforathletes,anditenhancestheathleticexperience.•Youcansurpassthatfirstunsatisfyingyogaclass.•Thereissometimesunexpressedconcernabouttheterminologyofunifyingthefemaleandmaleenergiesinonebody.Performingyogawillnotmakeyoumorefeminine.

DoRealMenDoYoga?

Ifyou'reatypicalNorthAmericanmale,youworklonghoursandexperienceafairamountofstressduringtheday.Nevertheless,youtryandbalancethisstresswithaworkout,orincorporatefitnessintoyourroutine.Youfeelconfidentthatbetweenwork,family,andfriendsyoumanagejustfine.

You'resurprisedthatyourannualphysicalrevealsalarminglyhighbloodpressure.Yourdoctorsuggestssomedietaryrestrictionsandpills.Butyourgirlfriendorwifesuggeststheunthinkable—ayogaclass!

Butisitallthat"unthinkable"?Surprise!It'snot,simplybecausethebenefitsofyogaarenotgenderspecific.Millionsofmentheworldover

YogaMyths

InIndia,traditionallymenteachyoga,andtheyarecreditedwithimportingyogatotheWesterncultures.InAmericatheoppositeoccurred—itisprimarilywomenwhohavetaughtyogaclasses,althoughthisisrapidlychanging;moremenareteachingyogathaneverbefore.Forbothmenandwomenwhopracticeyogathepsychologicalbenefitsareagiven.Butphysiologicallywomentendtohavemoresupplenessandbalancegoingintoyoga.Menhavestrength,yettheirathletictraininghasignoredtheirbody'salignment,balance,andsuppleness.

Thefollowingaresomeofthemorecommonreasonsformentoembarkonyoga.Alsogivenarerebuttalstomythsaboutyoga.

STREETSMARTS

Aftertwentyyearsontheroadasacountry-westernmusician,BillHendrickleftthemusicindustrytoworkinartrestoration.Fouryearsintohisnewprofession,hewasdiagnosedwithchronicfatiguesyndrome."Ibecameobsessedwithaspiritualpath.IparkedmyselfinmetaphysicalbookstoresandreadeverythingIcould.Imetanoldfriendanddiscoveredthatourspiritualexperienceshadsomesimilarities.Shewaspracticingsiddhayoga,averytraditionalyogabasedonaguru-disciplerelationship,whichincorporatesthestudyofVedictexts,rajayoga,meditation,chanting,karmayoga,andtoalesserextenthathayoga.IbeganreadingMutananda'sbooks,thefounderofsiddhayoga,andhavestudiedwithhisdisciplewhocametotheWest,SwamiGurumayi,forthelasttenyears."

•Yogaisnotwimpy.Aucontraire,yogarequiresconcentration,strength,determination,andstamina.Thepayoffisn'tbiggermuscles,butbalanceand

flexibility.Athirty-minuteroutinecanstretcheverymuscleinyourbody.Someoftheposturesrequiregreatstrength.(SeethePeacockPose,Mayurasana,onpage90.)

CharlieJones,anairlineemployeewhohurthisbacklifting,hasbeendoingtheSunSalutationforsixyears."It'sallIdointhemorning,besidesafewpush-ups.IhadnoideaIwasdoingyogawhenIstartedit,andIdon'tpracticeyogaotherwise.I'vesufferedforyearsfromabadback,andafriendsuggestedItrythisexercise.Hedidn'tcallittheSunSalutation,butwhenIpurchasedatapetobetterunderstandthesequences,IrealizedIwasdoingyogaandithadaname.Ipracticeitprettyregularly,butonlytwiceeachsession,once

Chapter10—YogaandHealthConcerns

Inthelastdecadeyogahasbecomeapartofclinicsandhospitalstohelpmanageavarietyofchronicdiseasesanddisorders,bothphysicalandmental.Yogaisnowthefoundationforseveralstressreductionprogramsaroundthecountry.

THEKEYS

•Yogahasmadeinroadsintomainstreammedicineandisbeingusedinavarietyofhealthcareinstitutions.•Yogaisrestorativeandhelpsindividualsmanagebothchronicandlife-threateningillnesses.•Thebenefitsofyogaarewelldocumentedinsomecirclesofcardiology.•Yogaandmeditationareanintegralpartofanumberofchronicpainclinicsaroundthecountry.•Nearly80percentofAmericanssufferfrombackpain,andsomeofthempracticeyogaforrelief.•Repetitivemovementsputyouatriskforcarpaltunnelsyndrome;someyogaexerciseshelptotacklethiscondition.

YogaandMainstreamMedicine

Goodhealthisthefruitofayogapractice,soitisnosurprisethatthehealthbenefitsfromhathayogaandmeditationhavebeensuccessfullyincorporatedtotreatoraugmentsomeclinicalconditions,fromheartdiseasetothereliefofchronicpain.WhileyogahaslongbeenapartofAyurvedicmedicine,itisonlyjustbeginningtomakeinroadstoWesternmedicalinstitutions.WhereskepticismanddoubthavebeenputasidebytraditionalWesternclinicians,theresultshavemadeheadlines.

TheCostofStress

Stressislinkedtohypertension,heartattacks,diabetes,asthma,chronicpain,allergies,headaches,andinsomnia.Thecoststoindustryfromdealingwithstress-relatedailmentshashitthe$200billionmark,andevenindividualswhoarenotillfindthatstressdominatestheirlives.DebbieHamolsky,anoncologynurseinSanFrancisco,waspromptedtoexploreyogaduringacollaborativeworkeffortwithDeanOrnish'sprogram.''Myscheduleisso

hecticthat,althoughIhadbeenmeaningtotakeyogaforyears,somethingalwayscameup.Ioptedforthisweeklongretreat,andgrumbledaboutwhatIneededtodoasIdrovetotheretreat.Indeed,IwasstressedwhenIarrived,butafteraweekofrelaxation,alotofyoga,meditation,andanenormousamountoftimesittingstill,Ifeltmybodyandheadrelaxinanextraordinaryway.Itwasa110percentpositiveexperience.Istilldon'thavetimeforayogaclass,butImanagetopracticerelaxationfromtapes."

F.Y.I.

40millionAmericanshavecardiovasculardisease.

60millionAmericanshavehighbloodpressure.

80millionAmericanshaveelevatedlevelsofcholesterol.

Forone-thirdofthepopulation,thefirstindicationthattheyhaveheartdiseaseisaheartattack.

Source:Dr.DeanOrnish'sProgramforReversingHeartDisease

WhatYogaCanOffertheAfflicted

Yoga'smultifacetedapproachtolifeandhealthoffersrestorativeenergy,hope,strength,andinspirationintimesofillnessandforthoseafflictedwithaninjury,migraines,repetitivestrains,oralife-threateningcondition.

Lifebeginswiththebreath,andbreath,ofcourse,iswhatsustainslife.AsAliceHodge,authorofTakingChargeofYourHealth,pointsout,yogais

aboutconnectingourinnercorewithourbreath:

"Practicingyogaiswhatmakesmefeelthebestatthistime,"saysHodge,whowasdiagnosedwitharareformofcancerandhasundergoneeightsurgeriesinlessthanadecade."IpracticedyogabeforeIwasdiagnosedwithcancer,butithasbecomeavitalpartofmylife.Yogahasbeenanimmensesupportemotionallyforbothmyfamilyandme.IgotoclasseswhenIcan,andathomeIrelyontherestorativeposestohelpmesleep.The

breathingpracticesandimageryhaveguidedmethroughsomedifficultmoments;they'vealsogivenmestrengthandaverypositiveoutlookonmylife."

F.Y.I.

Afive-yearstudyoftheDeanOrnishprogramshowsthatheartpatientswillingtoradicallychangetheirlifestyletoreducestressanddietaryfatcanreverseheartdiseaseandarelesslikelytoneedhospitaltreatment.Patientsinthestudy,whomadeintensivechangesindiet,exercise,stressmanagement,andotherlifestylefactors,showedgreaterreversalofcoronaryheartdiseaseafterfiveyearsthanafteroneyear.

Source:JAMA,JournaloftheAmericanMedicalAssociation,December1998.

YogaandHeartDisease

Nooneinthefieldofcardiologytookyogatohearttwentyyearsago.Itwasanacceptedarticleoffaithamongcardiologiststhatcoronaryheartdiseasewasprogressiveandirreversible:theconventionalwisdomwasthatifyouhadcoronaryheartdisease,itwouldonlygetworse.ThisgloomypredictionforpoorhealthtroubledDeanOrnish,aresidentatBaylorMedicalSchoolinTexas.Oneeveningathisparents'homeinHoustonhewasintroducedtoamanbythenameofSwamiSatchidananda.DoctorOrnishbeganstudyingyogawithSwamiSatchidananda,whomhecreditswithtriggeringhispioneeringworkinthereversalofheartdisease.Ornish'sprogramincludesavery-low-fatdiet,yoga,meditation,relaxation,andexercise.

Amaverickinthefieldofreversingheartdisease,theOrnishprogramisnow

inhospitalsaroundthecountry,andthebookDr.DeanOrnish'sProgramforReversingHeartDiseaseisusedbycountlesspatients.ManyofDr.Ornish'spatientswhocommittohisprogramareinitiallyreticentandscared,muchthewayWernerHebenstreit,oneoftheoriginalsubjectsinDr.Ornish'sfirstpilotstudy,wasthirteenyearsago.

STREETSMARTS

InternationalyogainstructorAmyGage,formercoordinatorofLifestyleHeartTrialResearchfortheDeanOrnishPreventiveMedicineResearchInstitute,says:"Ifeelbasicallythatwearespiritualbeings,oncewecanscratchthesurface,whichhappensinyoga.Particularlyifonehasalife-threateningdisease,itallowspeopletogetintouchwiththeirinnerlives.Teachingyogahasalwaysbeenatransformingexperienceformeasanindividualandasayogateacher."

Yoga'sProvenBenefitsinHelpingThosewithCoronaryHeartDisease

WhenWernerHebenstreitmetDr.Ornish,theseventy-one-year-oldhadsufferedtwoheartattacks,fourfailedangioplasties,andhadanintensedisdainfordoctors.WhenDr.OrnishcalledandaskedWernertoconsiderbeingpartoftheoriginalexperimentalprogramonheartdisease,Wernersaidhewasn'tinterested.

"Iwasamiserableoldman,aninvalid.Ihadalwaysbeenactivephysicallyandmentally.NowIcouldn'twalkacrossthestreetwithoutchestpains.WhenDr.Ornishsaid,'Youreallyhavenothingtolose,Werner,givemeafour-weekcommitmenttotheprogram,'Ienteredtheprogram."

WernerwalkedthroughthedoorofthePreventiveMedicineResearchInstituteinSausalito,California,acompleteskeptic."Yogawasnotnewtome,IhadlivedinIndiadecadesago.Ihadnointerestinyogaormeditation,butIwasn'tastrangertothosesciences,"recallsWerner.

Dr.Ornish'sprogramisadrasticdeparturefromotherheartdiseaseideologies.ItrequiredWernerandthethirteenotherheartpatientstopractice

elementaryyogapostures,relaxation,andmeditation,alongwithstrictdietarychangesandmandatorygroupdiscussionsattheendofeachsession.Spouseswereencouragedtoattendtheprogram.

SMARTSOURCES

PreventiveMedicineResearchInstitute900BridgewaySausalito,CA94965(415)332-2525

"Thefirsttimetheyogainstructortoldmetolieonmyback,IwassureIwouldnevergetupagain.Inretrospect,thehardestpartoftheprogramwasn'ttheyogaormeditation,buttalkingaboutfeelings.IrealizedthatIdidn'tknowa

thoughtfromafeeling.Tositandgrapplewithfeelingsinagroupwasmuchmoredifficultthanstretchingmybodyforwardorcalmingmymind.Ittookalotofpryingtoopenmyheart.Today,mywifeandItravelallovertheworldlecturingfortheOrnishprogram.IguessyouwouldsayI'manOrnishconvert.Ievenspeakonnationaltelevision,andwhentheyogateachercan'tteachourweeklyyogaclass,I'mtheinstructor.Life,ateighty-four,hasneverbeenbetterorhealthier."

F.Y.I.

Arecentstudytrackingatwo-yearfollow-upoftheeight-weekstressreductionprogramatEICaminoHospitalfounda51percentreductioninvisitstothedoctoranda54percentreductioninuseofmedication.

Source:RobertStahl,Ph.D.

YogaandChronicPain

AroundthesametimeDeanOrnishwasinTexaspursuinghistheoryonthereversalofheartdisease,MassachusettsscientistJonKabat-Zinn,Ph.D.,hadazanynotionofintroducingtheprinciplesofyogaandmindfulmeditationintoastressclinicforchronicpain.In1994hissuccesswasfeaturedonthePBSBillMoyersspecial"HealingandtheMind."Today,250hospitalsaroundthecountryhaveimplementedJonKabat-Zinn'smindfulnessprogram.

F.Y.I.

"Inanationwidesurvey,chronicbackpainsufferersfoundyogatobethemostsuccessfulofallapproachestobackacherelief."

Source:ArthurC.KleinandDavaSobel,authorsofBackacheRelief

Kabat-Zinn,whoisexecutivedirectoroftheCenterforMindfulnessinMedicineattheStressReductionClinicattheUniversityofMassachusettsMedicalCenter,hasanapproachtochronicpainthatemphasizesgentleyogaandmindfulnessmeditation.Thesuccessoftheprogramreliesonaprocess.Theprocessisn'talwayseasy;therequirementisnotthatoneliketheprocessbutthatonesimplydoesit.

Foreightweeks,peopleafflictedwithvarying

SMARTSOURCES

StressReductionClinicUniversityofMassachusettsMemorialHealthCenter55LakeAvenueN.Worcester,MA01604(508)856-2656

Mind/BodyMedicineClinic2440E.5thSt.Tyler,TX75701(903)592-2202

AwarenessandRelaxationTrainingSantaCruzMedicalClinic2025SoquelAve.SantaCruz,CA95062(408)458-5530

StressManagementClinicTheChopraCenterforWell-Being7630FayAvenueLaJolla,CA92037(888)424.6772Emphasisonthebody-mind-spiritconnection

AssociationofTranspersonalPsychologyP.O.Box4437Stanford,CA94305(650)327-2066

YogaandBackPain

Backpainresultsfromavarietyofcomplexfactors,fromcongenital

disorderstopoorposturetoinjury.Theconditionofyourspineaffectsyourentirebody.Manypeoplesufferfromseverebackailmentscausedbystress.Stressdepletestheoxygeninyourbody.Whenthemusclescannotgetenoughoxygentonourishesthem,theyspasm.Thewaywesit,stand,andmoveallcancreatepotentialproblemsforourspines.

Boththebreathingpracticesandtheasanaincreasetheoxygeninourbodies.Practicingasanastretchesthespineandkeepsitsupple.Butifyoualreadysufferfromabadback,orhavehadbacksurgery,youmayfearhurtingyourbackinayogaclass.Noristheideaofsittinginameditationposeappealingifyouhaveabadback.Forspinalproblemsitisparamountthatyoufindaclassspecificallydesignedwithyourbackinmind.Thisisnottosaythatyouraverageyogainstructordoesnothaveaworkingknowledgeoftheback,butposturesandasananeedtobealteredforbackproblems.

BackProblems?IssuesandQuestionstoConsiderbeforeTakingupYoga

Betweenyourneckandbuttocksliesahugechunkofanatomicallandscape.Andifyouhavebackproblems,it'sbesttotalkwithayogateacherbe-

foreyouembarkonaclass.Explainasspecificallyasyoucanyourbackdilemmaandanyconcernsyoumayhave.Ultimately,askwhatexperiencetheteacherhashadinteachingstudentswithbackpain.Herearesomeotherissuestoexplorewithyourinstructor:


WhatMatters

•Thatyouapproachyogaasatreatmenttomedicalproblemswithanopenmind.•Beingwillingtointegrateyogaintoyourtraditionalhealthmodalities.•Yogamaynotcurechronicpain,butitmayeaseit.•Thatyoufindayogateacherwhohasexperienceteachingindividualswithyourcondition.

WhatDoesn't

•Yourhistoryofsuccessorfailurewithothertreatmentmodalities.•Thatyou'realittleskeptical.•Yourage.•Thatyourinsurancecarrierdoesn'tacknowledgeyoga.

•Doyouhaveacervical,thoracic,orlumbarproblem?

•Haveyouhadsurgeryordoyouhavefusedvertebrae?

•Doesyourspinalinjurystemfromanaccident?

•Howfearfulareyouofmovement?

•Doyouhaveacuteorchronicbackpainoraseveregeneticproblem?

•Howwillyoumastermeditationpracticesorbreathingpracticesifyoucannotsitforlongperiodsoftime?

•Aretherepillowsandblanketsavailabletosupportyourback?

YogaandCarpalTunnelSyndrome

Ifyouworkoncomputers,playaninstrumentprofessionally,ordoanytypeofrepetitivemovement,youareatriskforcarpaltunnelsyndrome.Carpaltunnelsyndromeoccurswhenthemedianormid-

dlenerves,whichareinanenclosedcompartmentboundbythecarpalbones,arecompressed.Increasedpressurewithinthetunnelfromrepetitivemovementaggravatesthesyndrome.Carpaltunneloccursmorecommonlyinwomenthanmen,probablyduetothefactthatwomenhavesmallercarpalbonesandlesstunnelspacethanmen.

AFebruary1999studypublishedinTheLancetmedicaljournalexaminedelevenyogaposturesforthearm,eachheldforaspecifiedamountoftime,alongwithrelaxation.Aftereightweeks,thegripstrengthwassignificantlybetterandpainreductiongreaterinthosewhodidyogathaninthosewhodidn't.OneoftheprimarypositionswastheNamaste,orPrayerPosition.

Namaste

(PrayerPosition)

Here'sasimpleexercisetodotohelpwardoffthedamagingeffectsofcarpaltunnelsyndrome.Ifyouhavecarpaltunnelsyndrome.Ifyouhavecarpaltunnelsyndromeorarthritisinyourwrists,keeptheforearmstogetherduringthisexercise.

1.Bringthehandsinfrontofthechest,gentlyjoiningthepalmsandfingerstogether.Yourforearmsshouldnotbetouchingandyourelbowsareslightlyextended.

2.Firmlypressthepalmstogetherandholdfor2counts,thenrelax.

3.Againpressthepalmstogetherandspreadthefingersagainsteachotherandfirmlypresstogether.Holdforthecountof2,thenbringthefingersbacktogetherandrelax.

YogaandArthritis

Yogawillnotcurearthritis,butitwillhelprestorejointflexibilityandstrengthenmovement.Practicingyogawillhelppreventthedegenerationofhealthyjoints.

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.

Chapter11—Yoga:ThePeripateticPractice

Readingandlearningaboutyogaiseasy.Theessenceofyogaisbalance,hummingalongwithoutwatchesorworry.Ittakesamodicumofcreativityandcommitmenttofindthatbalance.Thetruthisthatitisachallengetoekeoutacornerofourlivesforyogawithourchaoticschedules.Betweenmarriage,thekids,baseballpractices,swimminglessons,relocation,andbusinesstrips,thefullcalamityoflivingdoesn'toffermuchtimetotossastickymatonthefloorandmeltintotheCorpsePose.

Yogawillnotturncalamityintopleasure,butitisacatalystforchangeandpeaceofmind.Threadsofyogacanweavesurprisingresultsintoanarduousday.Ifyoutrulywanttopracticeyoga,startwithwhereyouareatthismoment.Youmayhavetosprinkleadashofingenuityintotheyogamenu.Let'sstartwiththoseofyouwhoarealwaysontheroad.

THEKEYS

•Yogacanbepracticedanywhere,byanyone.•Peoplepracticeyogaonvacation,inairports,andevenonairplanes.•Yogahasmadeheadwayintheworkplace.•Childrenareadeptatpracticingyoga.•It'snevertoolatetobeginayogapractice.•Thereareaplethoraofyogaretreatsaroundtheglobe,onetosuiteverypersonaltasteandpocketbook.

YogafortheTraveler

Ontheroadagain?Nothinginterruptsaroutinemorethantravel,unlessit'sforpleasure.It'sonethingtogotoSt.LuciatosnorkelandsoakupsomeraysandquiteanothertogotoSt.Louisforameeting.Admittedly,whenyouaresprawledunderapalmtreesippingpiñacoladas,yogamaynotbe

necessary.Butifyou'reoneofthemillionswhofliesforbusinessandspendsaninordinateamountofyourdaysandwichedinanairplaneseatorstrandedinapassengerterminal,threadingyogaintoyouritinerarycaneasetraveltension.

Yogahelpsthebodyadjusttotherigorsof

travel,bothphysicallyandemotionally.Startbasic,withyourbreath.TheThree-PartBreathingtechnique(seepage43)canbedoneanywhere.Youmaynothaveanycontroloverdelayedflightsorcrowdedplanes,butyoudohavesomesayoveryourbreath.

Andanychanceyougettomovearoundandstretchyourlegsduringaflightwillhelpyourcirculation.

Sonowyou'resittingontherun-way,shoulder-to-shoulderwithtwostrangers,stuckinthemiddleseat.Youquestionifitisviabletopracticeyogainsuchatinyspace.Afterall,you'reaccustomedtodoingyogainacozystudiowithpeopleyouknoworathomewithsoftlightsandsilence.

Yogamakesallthingspossible.Whereveryouare,beginbycenteringyourselfwithyourbreath.Putyourfeetflatonthefloorandyourhandsonyourlap.Closeyoureyes.Let'sdosomeairportasana.

TheGroundingBreath

Thissimplebreathingexerciseisatechniquemanysavvytravelerswhodon'tliketoflyusefortake-off.

1.Centeryourattention.

2.Closeyoureyesandconcentrateonyourbreathing.Beginbyexhaling.Inhale,allowingthebreathtorisefromyourbellyandfillthechestcavitybeforetheairrisesintoyourlungs.Exhale,takinglonger

thanyoudidwiththeinhalation.

3.Ifyouuseamantra,repeatitsilently.

TheSeatedStretch

Thisstretch,goodforyourbackandneck,isavariationontheSeatedChairStretchillustratedonpage69.

1.Yourspineshouldbeerectandstomachmusclestuckedin.

2.Stretchyourarmsstraightoveryourhead,

palmsfacingeachother.Interlaceyourfingers,exceptfortheindexfingers.

3.Theindexfingers,whicharetouching,stretchupward,givingthespineagoodstretch.Donotliftyourshouldersorrollyourheadback.

4.Thisstretchelongatesthespine.Don'tforgettobreathe.

SMARTSOURCES

Agoodwaytoeasethestressoftravelistopackacassetteplayerinyourcarry-onandpurchaseaguidedrelaxationtape.Musicstoresandbookstorescarrysomeofthesecassettes.Ifyouwouldliketoorderthroughacatalog,LivingArtshasawideselectionoftapes,videos,andmusicavailable.

LivingArtsP.O.Box2939Dept.YJ502Venice,CA90291(800)582-6872(24-hourfax)

www.livingarts.com

SeatedTwist

Thiseasypractice,avariationontheChairSpinalTwistillustratedonpage87,openstheupperbody.

1.Spacepermitting,moveslightlyforwardinyourseat.

2.Bringyourhandsbehindyourbackandclaspyourrightwristwiththelefthand,andtheleftwristwiththerighthand.Ifyoucannotreachyourwrists,claspyourhands.

3.Inchyourhandstowardyourelbows,openingthechest.Breathe.

EyeYoga

Eyemovementexercisesareperfectforairplanesandoffices.

1.Beginbylookingstraightahead.Moveyoureyesupanddownwithoutmovingyourhead.Practiceasetoftwelve.

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.

F.Y.I.

Someofthebiggestcompaniesinthecountryhaveaddedyogaclassesforemployees.Amongthem:AppleComputer,IBM,AT&T,NYNEX,GeorgeLucas'sIndustrialLightandMagic,andLevi-Strauss.

YogaintheWorkplace

Okay,you'vereachedamilestone,youcansitinahalflotuspose,touchyourtoes,andyoucanmeditateforlongerthanfifteenminutes.Nevertheless,thelackoftimeinyourscheduleisbeginningtocrampyouryogastyle.Yournewjobrequiresmorebusinesstripsthanusualandyou'reattheofficemorethanyouareathome.Whenwillyoufindtimetopracticeyoga?Thesolutiontoyourtimecrunchistheworkplace.

AccordingtoyogainstructorDeeBenefield,whohastaughtyogafornearlyfifteenyears,''Moreandmorecorporationsareaddingyogaclassesatthedemandoftheiremployees.Theworkplacehasbecomeverystressful.Manycorporationshaveagymonsiteinwhichyogaclassesaretaught.Employersarelookingforwaystomitigateworkplacestress,andmoreandmoreemployeesarelookingforayogaclass.MostoftheclassesIteachareatlunchorafterwork.Thereisatremendousdemandforyogaintheworkplace."

Theevidencethatyogaboostsmoraleandproductivityonthejobismounting.Peopleintheworkplacegravitatetoyogabecausetheyarestressed,andyogamakesthemfeelbetterandhelpsthemmanagestress.Clarityandcreativethinkingareboosted,andinthelongrun,soisoveralljobeffectiveness.

Ifyourcompanydoesnotofferon-siteyoga,pullupachairandtakeafive-minutebreak.Dothisfivetimesduringthecourseofthedayandyouhaveincorporatedtwenty-fiveminutesofyogaintoyourday.Thefollowingexercisesarepowerful

stretchestorelievecomputer-relatedtension.Theposesalleviatetensionintheneck,back,arms,andupperbody.

SeatedChairStretch

(Thisofficestretchisillustratedinchapter4,onpage69.)

1.Sitontheedgeofachairinyouroffice.Makesurethechairdoesnotswivel.

2.Putyourlefthandbehindyourback,thepalmturnedawayfromyourback.Stretchtherightarmupward.

3.Taketheupwardextendedhandandreachbehindyourbacktograspthelefthand.Holdandbreatheintothestretch.


Note:Onesideofyourbodywillprobablybemoreflexiblethantheotherside.Thestretchisdifficultandyoumaynotbeabletoreachtheotherhand.Stretchonlyasfarasyoucan.Useahandkerchieforatowelintheupwardstretchedarmandallowthehandbehindyourbacktograspit.Thiswillaidthestretch.

ChairSpinalTwist

(Thisofficestretchisillustratedinchapter4,onpage87.)

1.Sitontheedgeofyourchair.Yourspineshouldbeerect.

2.Reacharoundwithyourleftarmandplaceitonthebackofthechairorbehindyou.

3.Withyourrightarm,reachacrossthefrontofyourbodyandtwist,turningtheuppertorsototheleft.Breatheandrelease.


NeckStretch

1.Sittingerectinachair,lookforward.

2.Gentlystretchyournecktotherightside.

3.Leadingeversogentlywiththeleftarm,stretchthatarmdowntheleftsideofthebody.Breatheintotheposeandholdfortenorfifteenseconds.

4.Repeatfortheoppositeside.Thisstretchgivestheneckandshouldersanicestretch.Trythisposeathome,sittingonthefloorintheEasyPose.Sittingonthegroundallowsamoreextendedstretch.

StandingStretch

1.StandstraightinTadasana,facingthewall.

2.Bendyourrightlegattheknee,toestowardthebuttocks.Reacharoundwithyourrighthandandgrasptherightfootoranklewiththerighthand.Balancewithyourlefthandagainstthewallifyouneedsupport.Stretchforacountoffifteentothirtyseconds.

3.Breatheintothepose,andrelease.Repeatfortheoppositeside.

SMARTSOURCES

Ifyouareinterestedinseeinghowcreativeyogacanbeforchildren,theYogaKidsvideo,thewinneroftheParents'Choiceaward,isentertainingandinformativeforchildren.IfyouwouldlikemoreinformationontheYogaKidsvideoortheYogaKidscertificationprogram,contactMarshaWenigat:

DancingFeetYogaCenter2501OrioleTrailLongBeachIN46360(219)872-9611(800)968-0694

AnotheryogavideoforlittleonesisYogaforChildren.Foracatalogorvideo,contact:

ShakticomRt.1,Box1720Buckingham,VA23921(800)476-1347

YogaforChildren

Youmustbekidding!Yourchildneverstopsmoving.Shemakesabumblebeelooklethargic.Well,that'swhatchildrendo,theymovearound,andifyouallowthem,theywillteachyoujusthowcreativeyogacanbe.

MarshaWenig,creatoroftheYogaKidsvideoandeducationalcurriculum,saysthatwhenyouareteachingkidsyoga,youhavetoinstillinthemthattheyhaverootsandwings."It'simportanttograbtheirattention.Youcan'tteachyogatochildrenthesamewayyouteachyogatoadults;itistooboringfortheiractiveminds,theywantnoneofit.Theyexpectalotofcreativity,littletalkandagreatdealofaction.Aninstructorhastobeverypresentandsensitive.Youhavetoleadkidsintothemovementwiththingstheycanrelateto.Forexample,whenIteachthesnakepostureorcobra,Ihavethekidsdrawit,thentellmehowitfeelstobeasnake.Beforewedothepose,Iaskthemtoshowmehowa

snakeclimbsatreewithoutanyhands,andthenimaginewhatthesnakemustbethinking.Afterthat,theycan'twaittodothepose."


WhatMatters•Thatchildrendon'talwaysrememberwhatyoutaughtthemonagivenday,buttheydorememberwhotaughtthemandhowyoutaughtthem.•Givingchildrensimpledirections.•Thatyougivegentleremindersandnotharshcriticism.•Remainingmindfulthattheyarechildrenandaremostlikelynotinterestedinadult-styleyoga.

WhatDoesn't•Thatchildrenhavealotofenergyorareeagertoshowyouhowtodoyoga.•Thatchildrendoyogawithregularity.

Source:YogaKidsFacilitatorCertificationProgram1997©

AgelessYoga

Awhoppingnumberofthepopulationisgallopingtowardfifty.Thissegmentofoursociety,thebabyboomers,willlivelongerthananygenerationbeforethemandconsiderthemselvesthefittestgenerationontheplanet.Nevertheless,manymoveintomidlifewithstress-relatedailmentsandahostofphysicalproblemsoncereservedforthosedecadesolder.

Yogaisnotacureforanydisease,norisitamagicbulletforailments,butin

conjunctionwithproperhealthhabitsyoucouldn'taskforabettercompaniontoagewith.LiliasFolan,authorofLilias,Yoga,andYourLife,wrotethat"yogaisforeveryone,atanyage.Youcanbeginatanytimeofyourlife.Ifyouareoversixty-five,thereisnobettertimetostart."

Practicingyoga,manyseniorsdiscoverthemiracleoftheirbodiesforthefirsttime.Othersarefascinatedatjusthowgoodtheyfeel,andformany,yogaisanaturalextensionofanalreadyhealthylifestyle.Yogaisageless.

SomeTipsforOlderYogaNewcomers

Ifyouareaseniorandnewatyogaortakingyourfirstyogaclass,herearesomesuggestions:

•Seekoutaclassinwhichamajorityofpeoplearearoundyourage.Seekoutateacherwhohasexperiencewithteachingseniors.

•Beginwithagentlestyleunlessyouareathletic.

•Ifyouhaveanyhealthproblemsorconcerns,speakwithyourdoctorbeforeembarkingonayogaclass.

•Ifyouhavehighbloodpressure,avoidinvertedposes.

•Ifyouhaveosteoporosis,becarefulofplacingstressonbrittlebones.

•Ifyouhavearthritis,youmayneedtomoveataslow,gentlepace.

SMARTMOVE

IndraDeviisoneofthecentury'smostrenownedyogateachers.Indrawasbornin1890andwasthefirstforeignwomantostudyyogawithmastersinIndia.Duringaninterviewinherninetiesshewasasked,"Howdoesitfeel—aging?"Devireplied,"Idon'tknowhowitfeels.Asksomeonewho'saging.Idon'tknowanythingaboutaging."

Source:TheNewYogaforPeopleOver50,SuzaFrancina

YogaRetreats

Somethingmagicalhappensatayogaretreat.Suddenlyyoufindyourselfamidstlike-mindedstrangers,peoplethathavecometogethertopractice

yoga.Theatmosphereiscalm,conducivetoreflectionandrelaxation.Youpracticeyogaafewtimesaday,meditate,hike,andrelax.Aretreatisawonderfulwaytoregenerateandsavoryourenergy;it'salsotheperfectplacefordeepeningayogapractice.Formanyindividualsaretreatisarestfulreposefromlife;forothersitisalife-changingexperience.

Therearehundredsofyogaretreatsinbothhemispherestorejuvenatemind,body,andspirit.Thesettingsareoftenspectacular.Retreatsvaryinprice.Theycanrangefrom$35to$3,500,and

yogainstructororinstructorsthatcometofacilitateorteachspecialworkshops.Herearesometypesofretreatsthatyoumightconsider.

F.Y.I.

Doyouliveneararesortorhealthspaordoyoufrequenthealthspas?Ifso,youmaywanttoaskaboutyogaclasses.Manyluxuryresorts,suchasMeadowWoodinNapaValley,offeryogaclassesfortheirguestsinthespa.Notsurprisingly,localresidentsinthevalleydiscoveredtheyogaclass,whichencourageslocalparticipation.

DayRetreats

Adayretreatlastsanentireday.Mostaresilentretreats(seebelow).Lunchmaybeincludedoryoumaybeaskedtobringavegetarianbaglunch.Adayretreatcanbeatayogacenter,anashram,orinastunningcountrysetting.

SilentRetreats

Notallretreatsaresilent.Asilentretreat,however,isjustthat—youdon'ttalkduringtheday.Silenceallowsthemindtorelaxandtopayattentiontowhatishappeninginsideofyou.

ShortRetreats

Beforeyoucashinyourannuitiestotravelhalfwayaroundtheworldforaretreat,itmaybemoresensibletofirsttryashortretreatclosertohome.Manyashramsandyogastudiosoffershortretreats.Thisisalsoagoodintroductiontotheideaofretreats.

One-orTwo-WeekRetreats

Thesearelongerretreatsandalittlemoreintense,time-wiseandcost-wise.

Month-LongRetreats

Manyashramsofferlongerretreats,andteachers'trainingprogramsaretypicallyamonthorlonger.Someoftheashramsofferfamily-styleretreats,othersdonot.

SMARTSOURCES

Setonthirty-fiveacresinnorthernCalifornia,theYogaResearchCenteristhefirstofitskindinthecountry.Itsfounder,GeorgFeuer-stein,isoneoftheforemostyogascholarsandtheauthorofnumeroustextsonyoga.Formoreinformation,contact:YogaResearchandEducationCenterP.O.Box1386LowerLake,CA95457(707)928-9898

www.yogaresearchcenter.org

WhatAreYouPayingFor?

Dayretreatsarethemosteconomical.Thepriceofanyretreatisoftendictatedbywhattheretreatsiteoffers.Whenlookingforaretreat,herearesomecost-consciousthingstoask:

•Location.Isitonanisland,infrontoftheocean,inthemountains,closetohome,ordoesitrequireextensivetravel?

•Accommodationsandfood.Aretheroomsprivateordoyousharequarters?Howmanypeopleareinaroomifyoushare?Arethemealsbasicorgourmet?Doyouprepareyourownmealsorisfoodincludedintheretreatpackage?

•Canyoucamp?Thiscancutdownoncost.

•What'sincluded?Doyouneedtobringanythingspecial?

•Yogastyle.Willtheretreatfocusononestyleofyoga?Isitcompatiblewithwhatyouwanttodo?

•Whatlevelisit?Isitaretreatforbeginnersorforadvancedstudentsandteachers?Aretheyogalevelsmixed?

•Who'llbeteaching?Istheretreatofferingworkshopsoryogaclasseswithawell-knownyogainstructor?

YogainHealthClubs

YogainstructorSuzanneDeasonfromRollingHillsHealthClubinNovato,California,hasbeenpracticingyogaforthirty-fiveyears.YoumayhaveseenSuzanneonyogavideosorrememberherfromRichardHittleman'syogaprogramontelevision.Currently,Suzanne,alongwithseveralotherdistinguishedyogainstructors,isworkingonaprotocolortypeofcertificationforyogateachers."Inhealthclubs,Ifindthatmanyofmystudentsareathleticandcometoclasswithinjuries.Othersapproachyogaastheywouldasport.Theyareveryflexibleandwanttomaximizeeverypose.Iexplaintothemthatyogawillmakeyouflexible,butyogaisnotjustaboutflexibility.OnestudentwhocoulddoaperfectBoundEaglewithhiskneesontheflooraskedmehowhecouldmaximizethepose.Isaid,'Whatareyouevergoingtodoinyourlifethatrequiresyoutouseyourkneesinthatway?'Ithinkitisimportanttobringthespiritofyoga,itsbenefits,andkinesiologyintohealthclubs.It'simportanttohiretrainedteacherswhohaveabackgroundinyogaandkinesiology.Noteveryonewhoteachesyogainahealthclubisayogateacher;standardsvary."

SpasandWellnessCenters

The1990shaveseenaproliferationofwellnesscentersandspasaroundtheworld.Awellnesscenterintegratesaholisticpathtowellnessandoffersvariousprograms,fromyogatostressreduction.Themedicalpersonnelareusuallytrainedinmind-bodymedicine,anddoctorsonstaffaddresshealthconcerns.

Avisittoaspamightreplenishthemind,body,andspirit,butaspaisnotamedicinalsetting.Peoplefrequentaspainthiscountryforpleasure.

Europeanspashaveamedicinalcomponentthatisoftencoveredbytheirinsurancesystem.WhilesomespasinNorthAmericaarepamperingpalaces,othersfocusmoreonhealth.Yogahasbe-

comepopularinspaprogramsaroundtheworld.Optionalyogaclassesarepartofbothsparesortsanddayspas.Ifyoulivenearaspa,youmaybeabletoparticipateinyogaclassesgiventhere.

THEBOTTOMLINE

Evenifyouhaveahecticlifestyle,withalittleingenuityyoucanpracticeyogaanywhere,nomatterwhoyouare.Thereareasanasuitableforairplanesandairports,forchildrenandforseniors.Ultimately,youmaywanttodeepenyouryogapracticeorlearnmoreaboutyogabyattendingaretreat.Therearehundredsofretreatsandmanysuperbyogateachersaroundtheworld.Ifyoudon'twanttowandertoofarawayfromhome,youmayprefertoretreattoanearbyspaorhealthclubandcheckoutwhatithastoofferinthewayofyoga.

YogaintheNewMillennium

Despitethelong-standingandsteadilygrowingpublicinterestinyoga,therearefeworganizationsintheWestorEastdedicatedtotheobjectivestudyofyogaandthevariousaspectsofitstraditions.In1996,GeorgFeuerstein,renownedyogaexpert,establishedtheYogaResearchCenter.Thecenterisdedicatedtopreservingthetraditionalteachingsofyoga,promotingresearch,andmaintainingalibrary.Thecenteroffersdegreeprogramsandteachertrainingprogramsandcollaborateswithotheryogaresearchandeducationcentersaroundtheworld.

Ifyouweretoaskayogamasterwhatyogais,heorshewouldtalkofyoga'sessentialnatureanditsprofoundwisdom,spiritualintegrity,andeffectivehealingpowers.Ifposingthesamequestiontoachildwhopracticedyoga,thechildwouldmostlikelydescribeyogaingraphic,succinctterms—a

mightymountain,acandle,oratinyseashell.Aseniormightventuretosaythatyogaisabelovedcompanionorthefountainofyouth.Theindividualwhosufferswithchronicpainmightexpressyogaasagetawaytogreatjoy.Fornumerousindividuals,yogacannotbeexpressedverbally;itisenoughtosaythatitfeelslikeavast,fencelesslandscapeofinnerpeaceandjoy.

Index

A

Abdomen:

breathingand,42,43,44

forward-bendingposesand,169

andposestoavoidduringpregnancy,161,162

Abdominalmuscles:

asanafor,67,74,78,80,91,94

duringpregnancy,162

Abdominalorgans,asanafor,62,70-72,75,76,77

Absorbedstateofmind,139

Accoutrementsforyoga,121-24

resourcesfor,123

Action,karmayogaand,16

Activemind,meditationasantidotefor,138,139-40

Acupuncture,39

Adhiya,Nidhi,29

AdhoMukhaShvanasana(Downward-FacingDogPose),81-82

Adrenalglands,168

Adrenaline,41

Affirmations,inanandayoga,25

Agility,enhancementof,57

Agitatedstateofmind,139

Airtravel.SeeTravel

Ajna(SixthChakra),128,132-33

Alignment,28,56,60,68,174

Allergies,8,180

Alternate-NostrilBreathingExercise(NadiSodhana),50-51

AmericanAssociationofNaturopathicPhysicians,129

AmericanHeartAssociation,42

AmericanYogaAssociation,

111,112

Anahata(FourthChakra),128,131-32,133

AnandaAshram,25

Anandayoga,24,25,35

resourcesfor,25

Angas(eightlimbs),12-13,15

Ansaldo,Karen,134

Anxiety:

breathingand,41

chakrasand,131

inmenopause,166,167

yogatoaddress,148,167

Apana,131

Apanasana(Wind-RelievingPose),75

ArdhaMatsyendransana(HalfSpinalTwist),85-86,168

ArdhaPadmasana(HalfLotus),66

Arjuna,Prince,10

Arms,asanafor,81,90

Arthritis:

andconcernsaboutstartingyogapractice,108,201

PrayerPosition(Namaste)and,188

yoga'sbenefitsfor,188

Artisticpractice,forfocusingthemind,144

Asana(poses),10,18-19,22,35,39,56-104,186

AdhoMukhaShvanasana(Downward-FacingDogPose),81-82

inanandayoga,25

anatomyof,58

Apanasana(Wind-RelievingPose),75

ArdhaMatsyendransana(HalfSpinalTwist),85-86,168

ArdhaPadmasana(HalfLotus),66

toavoidduringpregnancy,75,81,160-63

backward-bendingposes,75-80

BaddhaKonasana(BoundEaglePose;

ButterflyPose),67

balancingposes,88-91

benefitsof,56-57

Bharadvajasana(ChairSpinalTwist),87,198

Bhujangasana(Cobra),77,165

Bidalasana(CatPose),94,165

inclearingofblockedchakras,129

Dhanurasana(BowPose),76,168

EkaPadaRajakapotasana(One-LeggedDovePose),

91

feelingdiscomfortduring,58,115,120-21

forward-bendingposes,32,70-72,161,169

Halasana(PlowPose),82,161

invertedposes,81-85,160,161,165,167,201

Janu-Shirshasana(Head-to-KneePose),71,169

jumpinginto,60,161

Malasana(SquattingPose),95

Matsyasana(FishPose),79

Mayurasana(PeacockPose),90

meditationand,

13,25,138,139

moodandenergythroughoutdayaffectedby,119

Mudhasana(Child'sPose),92

NatarajasanaVariation(KingDancerPose),89

numberof,32

asoneofeightlimbs,13

Padmasana(LotusPose),66

Paschinottanasana(SeatedForwardBend),70

PelvicTilt,93

forPMS,165

practiceof,

57-58

pranayama(breathing)and,31-32,45,53,58

inprenatalyoga,160

propsfor,19,112,121,122-24

recliningorsupineposes,73-75,161,162

Pagei

SmartGuideätoYoga

Pagexiv

9.YogaforMen

171

DoRealMenDoYoga?

172

YogaMyths

174

10.YogaandHealthConcerns

179

YogaandMainstreamMedicine

180

TheCostofStress

180

WhatYogaCanOffertheAfflicted

181

YogaandHeartDisease

182

Yoga'sProvenBenefitsinHelpingThosewithCoronaryHeartDisease

183

YogaandChronicPain

184

YogaandBackPain

186

BackProblems?IssuesandQuestionstoConsiderbeforeTakingupYoga

186

YogaandCarpalTunnelSyndrome

187

YogaandArthritis

188

YogaandHealthInsurance

189

11.Yoga:ThePeripateticPractice

191

YogafortheTraveler

192

TheSeatedStretch

193

SeatedTwist

194

EyeYoga

194

StandingHalf-SpinalTwist

195

YogaintheWorkplace

196

SeatedChairStretch

197

ChairSpinalTwist

198

NeckStretch

198

StandingStretch

199

YogaforChildren

199

AgelessYoga

200

SomeTipsforOlderYogaNewcomers

200

YogaRetreats

201

DayRetreats

203

SilentRetreats

203

ShortRetreats

203

One-orTwo-WeekRetreats

203

Month-LongRetreats

203

WhatAreYouPayingFor?

204

SpasandWellnessCenters

205

YogaintheNewMillennium

206

Index

207

Pagexvi

Anumberofhathayogaposes,orasana,thatyouwillencounterinahathaclassandthroughoutthebookareillustratedwithstep-by-stepinstructionsinchapter4.Thereareasanaforbeginners,intermediate,andadvancedyogastudents.EachposedetailsthetranslationoftheSanskritnameaswellastheprimarybenefitstheposeoffers.ThechapterconcludeswithillustratedinstructionsfortheSunSalutation,thecontinuous,fluidexercisethatstretchesandbenefitstheentirebody.

Chapter5addressesissuescommontofindingaclassanddevelopingyourownyogapractice.Itwillhelpyoupreparetoembarkonyogaandofferassistanceinfindingtherightteacherandperformingaloneathome.Therearetipsforbeginningyogastudentsandforovercomingcommonobstaclesthatcanimpedeapractice.

ThedifferencesbetweentheWesternandEasternphilosophiesinrespecttohealthandthebodyareusedasanintroductiontothechapteronchakras.Westernthoughtseesthebodyandmindasseparateentities;Easternthoughtseesthemasoneentity.Theenergycentersknownaschakras—thesevenpointswithinourbody,eachwithitscorrespondingphysicalfunction—areessentialinEasternapproachestohealthandwellness.

Chapter7introducesmeditationandthevariousmethodspeopleusetomeditate.Therearehelpfulhintsforthebusymindandsomesimplepracticestofocusthemindthatcanbedoneattheofficeorathome,inabackyardoronaplane.

Thenexttwochaptersfocusonthebenefitsofyogaspecificallytowomenandtomen.Chapter8exploresyogaandwomen,includingfemalecycles,pregnancyandprenatalyoga,andperimenopause

Pagexvii

andmenopause.Thisextensivechapterisfullofhelpfulsuggestionsandinformationforadoptingyogaandmeditationforusethroughdifferentlifepassages.Thechapteronmenandyogadispelsthecommon''male"mythssurroundingyogaandexplainsthemanybenefitsgrowingnumbersofmenreapfromtheancientpractice.

Yoga'slinktohealthandhowyogahasbeenadoptedinthemedicalandscientificcommunitiesarethefocusofchapter10.Hereitisexplainedhowyogaisbeingusedtotreatsuchcommonconditionsascoronaryheartdisease,chronicpain,backpain,stress,arthritis,andcarpaltunnelsyndrome.

Theconcludingchaptertakesyogaontheroad,intotheworkplace,andrightathomefortheentirefamily.Herewehavesuggestionsforincorporatingyogawithtravelorattheofficeandwithbusyschedules;forparentsusingyogawiththeirchildren;andforseniorscontemplatinganewyogaclassorpractice.Andforthosewhowanttoexperienceyogainahealthcluborspaoronaretreat,thereareadviceandrecommendationsinthefinalpagesofthebook.

Enjoyyourjourney.

ABriefHistoryofYoga

Thephenomenonofyogahasinspiredascholarly,spiritual,andpersonalinterestinsomeofyoga'sancientwritingsandlanguage.Therearemagazinesonyoga,andhundredsofarticlesaboutyogaarepublishedyearly.Butfromwheredoesallthisintereststem,andhowdiditcomeabout?

Yoga'sScholarlyContributionTheearliestreferencetoyogaisintheVedas,India'soldesttextsonreligionandmysticism,writtenbetween2500B.C.and600B.C.ScholarsconsidertheVedasthescaredseedsthatlaterflourishedintoIndia'sreligiousandphilosophicalpractices.

TheVedicpeopleinhabitedtheIndus'sValleyfromaround1800B.C.to1000B.C.Theconceptofalteringone'sconsciousnessappearstohaveplayedaratherdominantroleinVedicsociety.

Muchlater,anisolatedgroupofself-seekersbeganamoremysticalsearchfortranscendentalism.TheybecameknownasUpanishadsandauthoredwritingsonthemeansofachievingenlightenment.UpanishadsisaSanskritwordthatmeans"tositnextto."Beforethephenomenonofyogaclasses,yogawastaughtoneonone,handeddownorallyfromteachertostudent.BoththewritingsintheVedasandUpanishadstextswereconcernedwiththespiritualcomponentofyoga.ItwastheBhagavadGita,anationalcherishedHinduepictextthatcontainsessentialyogaconcepts,thatfirstespousedotheryogapractices.

Yoga'sContemporaryContributionIn1928ParamahansaYogananda,aspiritualmaster,leftIndiaandcametoCalifornia.HewasnotthefirstyogitocometoAmerica

andpracticeyoga,buthewasoneofthefirstIndianmasterstoliveintheWest.Hepracticedkriyayoga,atechniquethatconsistsofbodydiscipline,mentalcontrol,andmeditatingwithanemphasisonpranayama(acomponentofyogadefinedlaterinthischapter).Hisbook,AutobiographyofaYogi,firstpublishedin1946,introducedthousandsofAmericanstotheconceptsandpracticeofyoga.HefoundedtheSelf-RealizationFellowshipinCalifornia,ayogacenterthathasflourishedandstillpracticesandteachespranayamatechniques.

In1934Yoganandapredictedthattherewouldcomeatimewhenthemessageofyogawouldsweeptheworld.

Yogananda'smessagecametofruitionthirtyyearslater.

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Inthelate1960s,AmericansandEuropeans,seekingextraordinaryexperiences,wenttoIndia.YogiswhohadneverbeenoutofIndiaventuredacrosstheoceanandcametoAmericaandEuropetoteachyoga.LikeYogananda,someestablishedyogacenters.Bythelate'60s,anythingthatcamefromIndiawaslabeledyoga,andyogabecameanonconventionalmixofteachingthatembracedspirituality,health,andanalternativelifestyle.

However,theconventionalAmericanwasstillnotinterestedinswamisandalternativeformsofrelaxation.TheancientIndianscience,shroudedinthemistsoftime,andpracticedforcenturiesinruralvillageswithoutelectricityorwater,eventuallyreachedmillionsofmainstreamAmericansbywayoftelevision.ItwasnotabeardedIndiansageAmericanstunedinto,butahealth-consciousmanbythenameofRichardHittleman.

RichardHittlemanRichardHittlemanofferedthepublicasingle,simpleexerciseplanthatrequiredaminimumofefforttoattainmaximumresults.

In1961Hittlemantookhisexerciseplantotheairwaves,andhisnationallysyndicatedyogashowairedfromLosAngeles.Itwasaninstantsuccessandremainedontelevisionformanyyears.

Hittlemanauthoredsomeofthefirstbooksonyoga—YogaforHealthandYoga28-DayExercisePlan.

LiliasFolanNotlongafterHittleman'ssuccessfulprogramonyoga,ahousewife

bythenameofLiliasFolanlaunchedherPBSseriesLilias,Yoga&You,in1970.Herpopularitysoared,andyogagainedanevenwideraudience.

FolanauthoredLilias,YogaandYourLife.BothRichardHittleman'sandLiliasFolan'senthusiasmforyogaencouragedmillionsofpeopletoinvestigateandpracticeyoga.

Bythelate1970sandearly180syogawasinchingitswayintouniversities,churches,andcommunitycenters.Hundredsofyogacentersandashrams,mostofthempracticingsomethingcalledhathayoga,sproutedacrossAmerica.

Sincethattimeyogahasmushroomed.Countlessyogacenters,communitycenters,YMCAs,andfitnessfacilitiesnowteachyoga.

InPraiseofPatanjaliandtheEightLimbs

Ifyoupracticeyogaforagoodamountoftime,Patanjali'snamewillcropup.Patanjaliwasasageandaphysicianwholivedsomewherebetween200B.C.and200A.D.Nooneknowstheexactdateofhisbirthordeath.Patanjalicodifiedhisknowledgeandthoughtsonyoga,whichbecameTheYogaSutrasofPatanjali.PantanjaliextractedthepartsoftheVedasthatdealtwithmasteringthemind,updatedthelanguage,andmodernizedtheseverses.The195sutrasareaphorismsorpreciseparablestoreflectonandincorporateintoyourlife.Sutrasdefinetheentirescienceofyoga,andforthisreasonPatanjaliisoftencalledthe"FatherofYoga."Thesutras,althoughtranslated,arebestunderstoodbydiscussioninaclass.

Patanjali'swritingshavebeendescribedas"theepitomeoftolerance."TheYogaSutrasofPatanjaliisconsideredthemostfundamentaltextonthesystemofyoga,coveringeverythingfromsocialresponsibilitytohowtoconcentratethemind.Theheartofhisteachingsaretheeightlimbsortheeightfoldpathofyoga,knownasashtangayoga.

TheEightLimbsTheseeightlimbs,knownasangas,areaprogressiveseriesofdisciplines;theyarenot,however,prerequisitestopracticeyoga.Great—sowhymentionthem?

Becausetheeightlimbsareyoga'sethicalblueprint,themoralcodesofavasttradition.Manywhopracticeyogawanttoknowmoreaboutthephilosophyandspiritualcontentcontainedwithintheseinterdependentguidelineswhichfocusonethics,attitudes,andinteractions.

Theeightlimbsareprescriptivestocultivatebody,mind,andspiritualawarenessandtoexaminehabitualattitudes,behaviors,andreactions—ifyouchoosetodoso.Thelimbsarenotlinear,butintertwine,muchthewaybranchesdoinaforest.Therequiredisciplineandconcentration.Ifyouthriveoninstantgratification,someofthelimbsthatrequirededicationwillseemasforeignascoldsoupforbreakfast.Ontheotherhand,ifyouconsideryourselfarelativelymoralbeing,youmayalreadypracticesomeofthelimbs;theyareuniversal.

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YamaThislimbexaminessocialbehaviorandisthefoundationforalltheotherpractices.Thefiveyamasarenonviolence;truthandhonesty;nonstealingandforbearance;moderation;andnonpossessiveness.

NiyamaThelimbexaminesinnerdisciplineandresponsibility.Thefiveniyamasarepurity;contentment;austerity;studyofthesacredtext;andlivingwithanawarenessoftheDivine.

AsanaThislimbissolelyconcernedwithmaintainingsteadinessandcontrolofthebody.Asanapreparesthebodyformeditation.Ancientyogisrealizedthatinordertositandcontemplate,thebodyneededtobesuppleandcooperative.

PranayamaThevehicleformeditation,pranayamaisthebreath,andithelpsmaintainequilibriuminthebody.

Note:Asanaandpranayamawillbepartofanyhathayogaclass.Thefollowingfourlimbsevolvesequentiallyandrequirepractice.

PratyaharaThislimbdealswithwithdrawingthesensesinordertostillthemind.Pratyaharahappensduringmeditation,whenthesensesarenotstimulated.

Dharana

Thislimbstrivestofixthemindononepointorimage.Whenthishappens,themoodissetfortheseventhlimb.

DhyanaThisisuninterruptedmeditationwithoutanobject.Innerdialoguedisappearsandthemindiskeenlyfocused.

SamadhiThisiswhenallthelimbswork.Therearenoimpedimentstoblockyourpath.

postureastheyarewithderivingasenseoffluidityandinnerpeacewhendoingthepostures.Afewschoolsofyogacrankuptheheattoridthebodyofimpurities,andotherschoolsusepropsfortheasana.Thereareyogateachersthatgiveamodicumofinstruction,whileothersaremoredetailed.Thereareschoolswithflexibleapproachesthatintegrateseveraldifferenthathaapproachestoyoga,andotherlesslenientschoolsthatadheretoonedistinctapproach.

THEBOTTOMLINE

Yogastrivestobalancethemind,body,andinnerpeace.Anyonecandoyoga,andpeoplechoosetopracticeyogafordiversereasons.Thetopthreereasonspeoplepracticeyogaaretoreducestress,tobecomemoreanatomicallyflexible,andtorelaxthemind.Thephenomenonofyogahasinspiredascholarly,spiritual,andpersonalinterestinsomeofyoga'sancientwritingsandlanguage.Whileyogaisnotareligion,itincorporatestheteachingsandphilosophiesofworldreligions.Somepeoplefindfollowingthespiritualteachingsofaguruthebestapproachtoyoga;othersarejustashappytotakeayogaclassonceaweek.Mostyogapractitionersdohatha,orphysical,yoga—whichisjustoneofthesixdiversebranchesofthepractice.

Youwillhavetofindtheapproachthatbestsuitsyourpersonality.Nomatterwhattheapproach,keepinmindthattheasanahavebeentemperedinmanyinstancestoreflectonourWesternbodytypesandlifestyles.

Okay,maybeyou'rethinking,Boy,thisisafarcryfromputtingonaleotardorapairofbaggypantsandashirt,throwingatowelonthefloor,andphysicallyrollingintopostures.Orperhapsyou'rethrilled—you'renotthephysicaltypeandyouaregladtoknowthatthereareotheravenuesorpathstoyoga,thatthereismuchmoretoyogathanjustphysicalpostures.Asyouhaveseen,therearesixdistinctbranchesofyogapracticethatyoumight

encounteronyoursearchforayogaclass.

However,themostcommontypeofyogapracticedishathayoga,andthemajorityofpeopleinterestedinyogaseekouthatha.Soitiswisetolookatthedifferentschoolsofhathabeforebeginningaclass.Thenextchapterexploresthenumerouschoicesanddiversitywithinthehathayogasystemandgivesanintroductiontotheessentialasana(posturework)andpranayama(breathingexercises).

Bypracticingoneortwoofthesebreathingexercisesyouwillbegintoseeandfeelhowyourbreathingreflectsonyourdailyactivities.Fullyogicbreathingleadstoacalmerstateofmind.

Inthefollowingchapteryouwillmarvelathowflawlesslyinterdependentthebodyandthebreathworktogetherwhenperformingasana.

THEBOTTOMLINE

Theultimategoalinpranayamaistofocusthemind.Inhathayoga,theposturesutilizethemostbasicpranayamapractices.Whenpracticingasana,wepayattentiontoourbreathandhowourbreathingaffectstheasana.Thereisaclearconnectionbetweenthemindandthebody,breathingandmovement.Astheasanastrengthenthebody,pranayamahelpstofocusthemind.Yourrateofbreathingandyourstateofmindareinseparable.

Benefits:

Improvesposture;balancesthebody;focusesthemind.

Instructions:

1.Standwithyourfeettogetherorslightlyapart.Theweightofyourbodyshouldbeevenlydistributedbetweenthetoes,balls,andheelsofyourfeet.

2.Keepyourkneesasstraightaspossiblewithoutlockingthem.Payattentiontoyourstomach,butdonotsuckitinorletitsag.

3.Keepyourshouldersandarmsrelaxedandstraight.Armsremainatyoursides.

4.Yourheadshouldlookstraightahead.Donotstrainyourneckmuscles.

5.Relaxyoureyesandtrytoorganizethebodyfromheadtotoeasyoubreathe.Yourbreathingshouldbeclearandstrongasitmovesthroughyou.

6.Yourinhalationandexhalationshouldbenatural,givingyouasenseofrelaxation.

yourleftleg,nearyourknee.Placeyourrightheelandfootonthefloor.Keepthespineerect.

3.Stretchbotharmsouttothesideandbringtheleftarmtotheoutsideoftherightknee;twistingtotheright,placeyourrighthandonthefloorbehindyou.

4.Exhaling,twistasfaraspossibleasyoulookoveryourshoulder.

5.Donotliftyourshoulders.

6.Tocomeoutofthepose,gentlytwistbacktothefrontofyourbody.


Note:Twistonlyasfarasyoucomfortablycan.

35—WallSquat

Benefits:

TheWallSquatisaderivativeofMalasana,onlyagainstthewall.Goodfor

openingthepelvicareaandstretching.

Instructions:

1.Getablanketandplaceitfacingthewall,notagainstit.

2.Lieonyourbackwithyourbuttocksclosetothewallandyourlegsvertical,upagainstthewall.

3.Separateyourfeetwidely,placingthesolesflatagainstthewall.

4.Putyourhandsonyourkneesandgentlyopenthekneesdownwithyourhands.Donotforcethismovement.

5.Pressyourfeetintothewallandbreathe.

SuryaNamaskarabeginsinthesamepositionasTadasana.

1.Bringyourhandstoyourchestinaprayerposition.Exhale.

2.Asyouinhalebringyourhandsupoveryourhead,keepingthemclosetogetherandslightlytiltingorarchingthearmsandheadback.Hold.

12.Exhaleandbringyourhandsbacktotheprayerposition,thendowntoyoursides,standinginTadasana—justasyoubegantheSalutationinstep1.

THEBOTTOMLINE

Withhathayoga,itisessentialthatyoulearntheasanacorrectly.Therearenumerousposesandvariationstofiteveryneedimaginable.Beginnersshouldstartslowlyandworkintomoreadvancedposes.Allasanaaffordawealthofbenefitsfortheindividual,nomatterwhatlevelofyogaonepractices.Youmayfindthatyouryogateacherusesadifferentnameoralterstheposesslightlyfromthischapter.Regardlessofstyleorvariations,thebenefitsremainthesame.TheSunSalutationistherootfromwhichmanyoftheposturessprouted.Ifyoucan'tsqueezetimeintoyourroutineforanextensivedailypractice,makeanefforttoatleastdotheSunSalutation:italonewilltoneandstretchtheentirebody.

Learningabouttheasanamayhaveenticedyoutosignupforthefirstyogaclassyoufind.Butifyouarenewtoyoga,youprobablyhavesomequestionsaboutclassesandpracticingonyourown.Reviewchapter5,''FindingaClassandDevelopingYourYogaPractice,"beforeyouembarkonaseriesofasana.

orsomeoneelse's?Thesearesomeofthequestionsyoumightponderbeforesigningupforaclass.Herearejustafewcommonreasonspeopleembarkonayogaclass,someofwhichmaybeyourown.

STREETSMARTS

JoyceThortonwasdedicatedtoaerobicsandworkedoutseveraltimesaweekatthegym."Someofthewomeninmyaerobicsclassweredoingyogaandkepttoutingthemarvelsofyoga.Ifeltprettygoodwithaerobicsanddidn'tthinkyogawouldenhancethatfeelingormakemefeelbetter.Instead,Ifoundtheclassestobeincrediblymeditativeandmybodyiscertainlymoreflexible.I'mintunewithmybodyinawaythatIwasn'twithaerobics.Unfortunately,I'mnotverydisciplinedaboutdoingyogaathome,soIattendclassesprettyfaithfully.Yogaisnowanintegratedcornerofmylife.Iteachpreschool,andbegineachclasswiththeSunSalutation.ThestudentsenjoyitandsodoI."

•Togetinbetterphysicalshape

•Forrelaxation

•Formentalandphysicalflexibility

•Tostrengthenthebody

•Forstressreduction

•Becauseadoctorrecommendedit

•BecauseItrieditataspaandlovedit

•Forchronicpain

•Foradisease

•Tohavefun

•Toenhancespiritualdirection

•Becauseit'spopular

Keepinmindthatyourpurposefortakingaclassmaychange.Ifyoubeginayogaclasswiththespecificgoaloflearningtorelax,andyoudolearntodoso,thenyourpurposeforcontinuingyogawillchange.

Bydefiningconcretegoalsorwhatyouhopetogainfromayogapractice,yourexpectationswillbebettermet.Ifaftertakingafewsessionsitisclear

objectivesforpursuingyoga.Knowwhatenvironmentworksbestforyou.Askyourselfthesequestionsbeforeyoubeginyoursearch:

STREETSMARTS

JoelSachs,asystemsspecialistfromAnnapolis,Maryland,speaksfromexperiencewhenitcomestoneedingayogainstructor:"Ihavetakenyogatwiceinmylife,oncetostretchmybodyforcompetitiverowing,thesecondtimeduringadivorcewhenIneededsomegrounding.AsfarasIwasconcerned,yogawasyoga—nobrandnamesordifferentstyles.Thefirstclasswaswasgreat.IfeltlikeIwasmeltingintotheuniverse.Ithelpedmeletgo,butIcouldn'trememberthesequenceofposesonceIgothome.Thebiggestobstacle,though,wastravellingallthetimeandthelackofdisciplinetopracticeonmyown.Iabsolutelyneedacoachorteacher."

1.Areyoueasilydistractedanddoyoufinditdifficulttofocusinlargegroups?Doyoufeelyouneedabsolutequiettopracticeyogaorareyounotbotheredbyoccasionaldistractions?

2.Areyoumorecomfortableinasmallinformalclassorinalargeclasssetting?Wouldyoufeelcomfortabletakingyogainsomeone'shome,atthelocalYMCA,orinagym?

3.Willaphotoofaguru,flowers,orthepresenceofincenseorcandlesbotheryou?

4.Areyoulookingforaspecialstyleofyogaorablendofstyles?Doesthelocationsatisfytheseneeds?

5.Isthelocationconvenient?Willthisbeanissueandapossibleobstacle?

Afteryoudecidethepurpose,thestyle,andtheenvironment,it'stimetosearchforaclassandateacher.Wordofmouthoraskingafriendwhotakesyogaisonewaytofindateacher.(Remember,though,thestyleofyogathatyouarelookingformaynotmatchyourfriend'sstyle.)Anotherapproachistoferretoutinformationonsomeofthestylesyouareinterestedinandsampleafewdifferentclassesforatleastamonthandseewhatappealstoyou.Thisisespeciallyadvisableifyouareunclearaboutyourpurposeorwhatenvironmentbestsuitsyou.

componentoffindingateacherishowyoufeelwiththatteacher,notwhetherheorshehasacredentialorhastaughtyogafortwentyyears.Asinanytypeofcertificationorprogram,it'stheabilityoftheteachertotransmithisorherknowledgeinawaythatisappropriateandcomfortableforyou,thestudent,thatmatters.

Whensearchingforateacher,makealistofwhatyoudesireinayogateacher.Thefollowingaresomeprudentquestionsandconsiderationswhenconsideringateacher.

•Whatistheteachers'trainingorexperience?

•Whattypesofyogahavetheypracticedortaught?

•Howlonghavetheybeenteaching?

•Ifyouhaveaninjury,suchasabackproblem,askiftheteacherhasbeentrainedtoteachyogaforthisspecificinjury.Ifnot,askthemiftheycansuggestsomeonewhohas.

•What'stheteacher'sphilosophyandmethodology?Observeaclasstomakesuretheymatchyourown.

•Talktotheteacherandgetanintuitivefeelingforthatindividual.

•Ifyouhaveinhibitionsorconcernsabouttheclass,talktotheteachermoreatlength.

WhatIsa"Good"YogaTeacher?

TheAmericanAssociationofYogadefinesagoodyogateacherassomeonewho:

•Hasstudiedandcomprehendsthevariouseffectsofyogaexercises,breathing,andmeditation.

•Isknowledgeableaboutthebody'sphysiology.

•Isabletoadapttechniquesforeachindividual'scapability.

•Adherestoyogatechniquesanddoesnotconfusereligiousorpersonalbeliefswithyoga.

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.

HowtoTransformYourHouseor

HotelintoaYogaPalace

Whentravelingandawayfromtheplacewhereyouusuallypracticeyoga,orevenwhenpracticingathomeonyourown,trytore-createanaestheticorsacredpracticespace.Herearesometips:

•Iftheroomhaswindows,letlightin.

•Practicebycandlelight.

•Setoutavaseordrinkingglasswithaflowerorflowers.

•Iftheroomisbarebones,setoutasmallbutpeacefulphoto,drawing,orpostcardofsomethingmeaningfultoyou.

•Ifthereisnomattopracticeon,rolloutaplushtowel.

•Useasofaorchaircushionforabolster.

•Ifnoiseisafactor,putonacassetteoraCDwithsomecalming,butneverdistracting,music.

doingit.Andtherewillalwaysbedaysyoudon'tfeellikedoingyoga.Thesearethedaystobeginwithyourfavoriteposesandrepeatthemafewtimes.Beawarethatsomeposesarestimulatingandothersmorerestorative.Theposesyoudowillaffectyourmoodandenergythroughouttheday.Don'tdo

astimulatingseriesofposesbeforegoingtobed;andlikewise,youmaynotwanttostartyourdaywithrestorativeposes.

Beginwithashortpracticeofaboutfifteentotwentyminutesandworkuptothirtyorforty-fiveminutes.Ifthelongertimeframeisnotpossible,butyoureallywanttopracticemore,trytwoshortersessions.Ifyoucan'tsqueezebreathingpracticesinto

SMARTSOURCES

Goodsourcesforeverythingyoucould(materially)needtodoyoga:

BhekaYogaSupplies(800)366-4541

www.yogavoices.com.bheka

FishCraneP.O.Box791029NewOrleans,LA70179(800)959-6116

YogamatsP.O.Box885044SanFrancisco,CA94118(800)720-YOGA[800-720-9642]

•Yogamats.Theseareextremelylightmatsmadefromrubberandranginginthickness.Theyaresometimescalledstickymatsortractionmats.Onesideofthematisstickyandadherestothefloorsothatyoudon'tslide.Thematscomeincolors,suchaspurple,blue,orgray,andrangefrom$22to$26forthinmats.Therearedeluxematsthatarethickerandmoreexpensive.Pricesvaryaccordingly.Lookforamatthatyoucantossinthewasherandrollupandputinacorner.

•Blankets.Theblanketsusuallymeasure50×80inchesor60×80inches,andaremadeofafirmorwovencottonorwool.Theblanketsareusedinmanyposesforsupportofthehead,back,neck,legs,andotherareas.

•Bolsters.Bolstersareroundorrectangularcushionsthatarecottonfilled.Roundbolstersareapproximately26incheslongby9inchesindiameter;rectangularbolstersmeasure7×12×25inches.Theyareusedinnumerouswaystosupportyourbodyandhelpattainvariouspostures.Rolledtowelsorsmallchaircushionswillwork,aswell.

•Blocks.Lightweightwoodorfoamblocksareapproximately4×6×9inches,andareusedunderyourfeetorhandstohelpyougetintoapose.

•CottonstrapswithD-ringbuckles.Thesestrapsareavailableinstandardlengthsof6and9feet,andareusedforstretchinginposes.

•Sandbags.These5-and10-poundsand-filledbags(whichcanalsoeasilybemade)areusedinposturesforsupportortoattainapose.

•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.

5.Thestreamdescendstothesolarplexus,turningabrilliantyellow.Visualizetheyellowstreamcleansingawaydoubtsaboutyourpersonalself,allowingyoutofreelyexpressyourtrueself.

6.Asthestreamisdrawndownwardintothebellyornavelarea,itturnsorange.Theorangestreamcleansesalltheangerorpersonalfrustrationaboutyourself,freeingpenned-upenergy.

7.Asthestreamentersthefirstchakra,itturnsrubyred.Visualizetheredstreamcleansingwhatyouhaveheldonto,andletitwashawayexcessworldlyweight.Takingadeepbreath,lettheredstreamflowoutthroughyourtoes.

8.Continuetoinhaleandexhale,andimagineallthecolorsconvergingandturningintoabeautifulclearstreamofwater.Thestreambubblesupthrougheachchakraandoutthetopofyourhead,showeringyouwithafountainofclearenergy.

Source:AdaptedfromTheHolisticHealthHandbook,compiledbyBerkeleyHolisticHealthCenter,1978.

THEBOTTOMLINE

Chakrasmaybeanewphenomenonforyou,andthat'sokay.TheyareanancientpartofyogicandAyurvedicthought.Thebodyhassevenchakrasthatrunalongthespineandcorrespondtoendocrinefunctionsinthebody.Pranarunsthroughthechakrasandbeginsitsascentatthebaseofthespine,movingupthroughthenavelandsolarplexus,intotheheartregion,passingupintothethroat,ascendingintothe"thirdeye"region,andexitingoutthecrownofourhead.Youmayormay

notencounterchakraexercisesinyouryogaclass.

Youmayfindtheideaofchakrasrefreshinglyenlighteningortooesotericandabitobscureforyourliking.Ineithercase,rememberthis:Yoga—andthedecisiontostudyand/orincorporatechakras—isamatterofpersonalchoice.Soisthetopicofthenextchapter,meditation.Chapter7answerscommonquestionsaboutmeditationanddelvesintoamyriadofmeditationmethodsforyoutoexplore.

FertileSeedsforFocusingtheMind

Beforeyousettledowntotheactualpracticeofmeditation,tryafewofthefollowingexercisestofocusthemind.Theyaregoodprimerstoconcentratethemindandprepareitformeditation.

BontanicalPractice

Findagardenandfocusononeflower.Noticeitscolor,fragrance,andsize.Reflectonthecharacteristicsofthepetals.Aretheyvelvety,polished,delicate,scalloped,sensuous,orthorny?Thencloseyoureyesandrecalleverydetailoftheflower.

ArtisticPractice

Thenesttimeyouareinanartgallery,stopinfrontofapaintingthatyouespeciallylike.Reflectonthecolor,style,brushstroked,andphysicalcharacteristicsofthepieceofart.Payattentiontosensationsthepaintingevokes.Walkawayfromthepaintingandseewhatyourememberaboutit.Repeattheexercisewithapaintingthatyoudon'tlike.

LiteraryPractice

Whenreadingabook,stopattheendofthepageandseeifyoucanrecallwhatyoureadonthatpage.Canyourecallhowmanyparagraphstherewereonthepage,anyquotes,orthetitleofthechapter?

QuotidianPractices

Thenexttimeyoutakeawalk,focusonyourbreathing.Makebreathingthefocusofyourwalk.Inthecar,ifyouareapassengerorifyouarestuckintraffic,shutofftheradioonthesoundsandsightsaroundyou.

menstrualcycleiserratic.Theshiftinglevelsofestrogenandprogesterone,bothmood-alteringhormones,frequentlyresultinahostofuncomfortableemotionalandphysicalchanges.Perimenopause,likemenopause,cantrigger:


WhatMatters

•Thatyouunderstandwhatishappeningphysiologicallytoyourbody.•Realizingthatyouaregoingthroughnumerousphysicalandpsychologicalchangesrelatedtoperimenopauseandmenopause.•Thatprenatalyogaisdonewiththeguidanceofyourphysicianandatrainedinstructor.•Thatyouallowyogatoempoweryouduringphysicalandemotionalchanges.

WhatDoesn't

•Thatyou'veneverdoneyogabefore.•Beingoverweight,orhavingbrittlebones.Neitheroftheseconditionsexcludeyoufrombeingabletodoyoga.

•Anxiety

•Manicmoodswings

•Muscleachesandjointaches

•Stiffness

•Erraticsleeppatterns

Menopauseisthesecessionofawoman'smenstrualcycle,theendofherreproductivecycle.Somecommoncomplaintsofmenopauseare:

•Vaginaldryness

•Hotflashes

•Urinaryproblems

•Moodswings

•Depression

•Fatigue

•Disturbancesinsleeppatterns

Researchershavebeguntorecognizethatancientdisciplines,suchasyogaandmeditation,arevaluableassetsduringthesepassages.Inoursoci-

perimenopausalanxietyforgood,butitwillcertainlyrejuvenateyouandinspiretherelationshipsaroundyou.

Withallthesebenefitsforwomen,whataboutthebenefitsofyogaformen?Menmaynottakeupyogatocombatbrittlebones,PMS,orforfatherhood,butmanymendopracticeyogaforavarietyofreasonsandfinditequallyrewarding.Dorealmendoyoga?Ofcourse;let'slookatchapter8.

THEBOTTOMLINE

Yogacangracefullyassistwomenthroughmenses,premenstrualsyndrome,pregnancy,childbirth,andperimenopauseandmenopause.Prenatalyogaisdifferentfromadailyyogapractice;youshouldnotbeginaprenatalclassuntilafteryourfirsttrimester,andyoushouldnotstartwithouttheguidanceofaprenatalyogainstructorandyourdoctor.Thenyoucanpracticeyogaupuntildelivery.Yogaisapotentpracticetonurturethefemalemindandbodythroughalltheirchanges.

regularlypracticeyoga,andmostwereattractedtoyogaformanyofthesamereasons:

SMARTSOURCES

RogerEischensSportsKinesiology,YogaP.O.Box4035,RyanRd.BlueMounds,WI53715(608)767-3931

www.uwmf.org/living/library/sports/yoga.htm

Lookingforinformationonathleticsandyoga?TrycontactingRogerEischens,ayogainstructorandkinesiologistinBlueMounds,Wisconsin.Roger,anathleteandformerfootballcoach,studiedlyengarinIndia.

•Becausesomeonesuggestedit,orafrienddoesitandswearsbyit

•Toreducestress

•Forweightloss

•Toenhancesportsperformance

•Outofsheercuriosity

•Tosearchoutsomethingmorelifeenriching

•Toaugmentspirituality

foreachsideofmybody.IfIskipafewdays,mybackactsup,soI'mprettydisciplined."

•Yogaisnottoohard.Yogaislikeanythingelsethatyoubegin:themoreyoudoit,theeasieritbecomes.Whatcanbedifficultformenisgettingbeyondtheideaofcompetition.Yogaisnotcompetitiveoraboutwinning.Youdon'tcheckyourpulse,heartrate,orlengthofpractice.Yogadoes,however,emphasizeprecisionwhendoingtheposes.

•Yogaiscerebralaswellasphysical.Yogaencouragesself-acceptance.Nomatterwhattypeofyogayoupractice,itwillencourageintegrationofthebody,themind,andthesoul.Therearemanydifferenttypesofyoga.Youmayfindhathaincompatiblewithyourpersonality,andyoumightfarebetterinarajayogaorbhaktiyogaclass.

•Yogarelatestoeveryone'slife.Evenifyourfirstexperiencewithyogawaslessthansatisfying,thepointofyogaisaboutyourlife.Somemendon'trelatetothestyleofsomewomeninstructorsoraparticularyogaphilosophyoftheteacher.Ifthishasbeenthemajorroadblocktoyogaforyou,seekoutaclasstaughtbyaman,ortakeaweekendyogaretreatformenonly.Evenamongmaleteacherstechniquesdiffer.

•Yogadoesnothavetobeaboutgurus.Yogaissometimesusedbydevoteesasaspiritualpractice.Manypracticesareteacher-gurubased.Thatdoesn'tmeanyouhavetofollowaguruorpracticeaparticulartypeofyoga.Therearemanygenericyogaclassesthatarenotgurubased.ClassestaughtattheYMCA,healthclubs,orgymsaretypicallynotattachedtoaspecificyogalineage.

STREETSMARTS

"WhenIbeganyogathirtyyearsago,itdidnotoccurtomethatitwouldbeaconstantthreadthroughoutmylifeandwork.AsanundergraduatestudentatUCBerkeley,Ihadexperimentedwithdifferenttypeofyogaandmeditationgroups.WhileIwasinmedicalschoolatBaylor,inTexas,IreadAutobiographyofaYogi.Iwenttoclassesandpracticedkriyayogawhentimepermitted.Duringthathecticperiodofmytraining,andcurrently,myyogapracticeaffordsmymindaquietdwelling,asenseofultimaterelaxation,"saysJamesF.Zucherman,M.D.,medicaldirectorofSt.Mary'sSpineCenter,SanFrancisco.

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.

IntegrativeYogaTherapy(IYT)

Integrativeyogatherapycombinesvariousyogatraditionswithanemphasisonyogictherapeuticapproachesandtechniquesforhealth-relatedfields.Whileanin-depthunderstandingofyogaposturesisessentialforworkingwithindividuals,athoroughknowledgeofmind-bodyhealthscienceismandatory.Manyofthecountry'smostknowledgeableyogateachers,someofwhomarementionedinthisbook,aremembersofIntegrativeYogaTherapyandparticipateinworkshopsandprogramsforthoseinterestedinpursuingtheIYTteachertrainingprogram.SeveralIYTinstructorsholdadvanceddegreesinphysicaltherapy,psychology,orhealtheducation.

IntegrativeYogaTherapyofferstrainingprogramswithanemphasisonapplyingyogatotheneedsofindividualsandgroupswithspecificmedicalproblems.Thecoursesincludeteachingmethodologyandmind-bodyhealthsciences.Forinformation,contact:

JosephLePage,M.A.,ExecutiveDirectorofIntegrativeYogaTherapyIntegrativeYogaTherapyP.O.Box238BlueLake,CA95525(800)750-9642

degreesofchronicpain,fromcripplingpaintopsychologicalstress,arecarefullyguidedthroughasequenceofgentlehathayoga,breathingpractices,andmindfulmeditation.Theclassencouragesamoment-to-

momentawareness.Theyogaposturesemphasizenonstriving.Theprogramworkstocultivatethewisdomtoself-liberatefrompainandsuffering,averydifferentconceptforaculturethatinstantlywantstoanesthetizepain.

TheMindfulBody

Tenyearsago,RoyBergmannwasanavidrunnerandasuccessfulcommercialbanker.Healsosufferedwithterriblebackpain.Herecallsthoseyearsassomeofthemoststressfulinhislife."Mydaysrevolvedarounddeadlines.ThechiropractorIwasseeingforbackpainsuggestedyoga.Athletic,Ioptedforamorestrenuousyogastyle,whichturnedouttobefine.Ipracticedyogareligiouslyandbecameinterestedinhealth.Overtime,Ifeltcalmerinside,butoutsidemylifewasinunforeseenturmoil.Iwentthroughadivorce.Mycompanymergedandmyjobdisappeared.Ihadtheresourcestostopandreflectonmylife.Insteadoflookingforanotherjob,IdecidedtofollowwhatIreallywantedtodo—createabusinessthatincorporatedyogaandhealth,asanctuarywherepeoplecouldfeelcomfortable.FiveyearsagoIopenedTheMindfulBodyinSanFrancisco,California.Itisnotahealthclub,butitoffersmanydifferentlevelsandstylesofyogaclasses,bodywork,meditation,andaplaceforworkshops.Ievenaddedasmallspaforpeopletouse."

FormoreinformationonTheMindfulBody,contact:

RoyN.BergmannTheMindfulBody2876CaliforniaSt.SanFrancisco,CA94115(415)931-2639

www.themindfulbody.com

fromahumble,simpleretreatsitetoexoticsurroundings.ThereareyogaretreatsintheYucatánandAlaska,inBaliandHawaii,andinyourownbackyard.Youdon'thavetogoexotictoreapthebenefitsthataretreatoffers,solooklocally.

Someoftheretreatsareexpensive;manymorearereasonablypriced.Someofferaspecificstyleofyogaormeditation;othersofferavarietyofpracticesandstyles.Retreatsoftenfeatureaspecial

relaxationposes,73,75,92,163,165

Salabhasana(LocustPose),80

Sarvangasana(ShoulderStand),78,79,83,160,161

Savasana(CorpsePose;RelaxationPose),73,75,163,165

SeatedChairStretch,69,197

sequenceof,57-58

SetuBandhasana(BridgePose),78

Shirshasana(HeadStand),84-85,160,161

sittingposes,65-69,160

standingposes,60-64,160

stretchinginto,58,120

Sukhasana(EasyPose),45-46,65,141,142

SunSalutation(SuryaNamaskara),32,56,59,97-103,104,174-75

Supta-Padangusthasana(RecliningSingle-LegRaise),74

Tadasana(MountainPose),56,60-61

threeimportantdimensionsto,58

fortravel,193-95

Trikonasana(TrianglePose),63

twistingposes,85-87,161,194-95

UpavistaKonasana(OpenAnglePose),72

Uttanasana(StandingForward-BendingPose),62,169

Vajrasana(KneelingPose),68,160

inviniyogayoga,31-32

Virabhadrasana(WarriorPose),64

Vrksasana(TreePose),88

WallSquat,96

WheelPose,78

forwomen,93-96

forworkplace,197-99

Ashrams:

described,25

retreatsat,203

Ashtangayoga,12,24,25-26,35

AssociationofTranspersonalPsychology,186

Asthma,8,31,180

Astralbody,chakrasin,126,129

Atherosclerosis,42

Athleticperformance,172,173,174,177-78

Attention,meditationand,138

Auricbody,30

AutobiographyofaYogi(Yogananda),6

Awakenedstate(jagrat),130

Awareness:

asanaand,25

ofbodyposition,8,10

jnanayogaand,16-17

meditationand,139,148,153

inPhoenixRisingyoga,34

AwarenessandRelaxationTraining,186

Ayurvedicmedicine,

23,128,129,136,180

B

Babyboomers,5,200

Back:

asanafor,63,64,67,72,79,80,82

seealsoSpine

Backinjuries,81,167,187

jumpingintoposesand,60

Backpain,5,8,202

asanafor,92,93,94,186

andconcernsaboutstartingyogapractice,108,186-87

inPMS,

164

yoga'sbenefitsfor,180,186

Backward-bendingposes,75-80



Matsyasana(FishPose),79

Salabhasana(LocustPose),80

SetuBandhasana(BridgePose),78

WheelPose,78

BaddhaKonasana(BoundEaglePose;ButterflyPose),67

Balance,

33,34,157,192

asanafor,61,88,89,92

athleticperformanceand,172,174

mind/body.SeeMind/bodyconnection

yoga'sbenefitsfor,23,56,57,157,172,174

Balancingposes,88-91

EkaPadaRajakapotasana(One-LeggedDovePose),91

Mayurasana(PeacockPose),90

NatarajasanaVariation(KingDancerPose),89

Vrksasana(TreePose),88

Bassemir,Elizabeth,156

Beads,mala,146

BellowsBreath(Bhastrika),52-53,161

Benches,124

BenderBirch,Beryl,34

Benefield,Dee,196

Benson,Herbert,3,127,145

Bergmann,RoyN.,202

BhagavadGita,6,10

Bhajan,SikhYogi,29,30

Bhaktiyoga,15,17

Bharadvajasana(ChairSpinalTwist),87,198

Bhastrika(BellowsBreath),52-53,161

BhekaYogaSupplies,123


Bidalasana(CatPose),94,165

Bikramyoga,24,26,35

resourcesfor,26

Birch,Thom,34

Bladder,131

Blankets,123

Blocks,asprops,123

Blood,38,81

chakrasand,129

oxygencapacityof,157

Bloodpressure,145,177

seealsoHighbloodpressure

Pageii

AboutSmartGuidesä

WelcometoSmartGuides.EachSmartGuideiscreatedasawrittenconversationwithalearnedfriend;askilledandknowledgeableauthorguidesyouthroughthebasicsofthesubject,selectingthemostimportantpointsandskippingoveranythingthat'snotessential.Alongtheway,you'llalsofindsmartinsidetipsandstrategiesthatdistinguishthisfromotherbooksonthetopic.

Withineachchapteryou'llfindanumberofrecurringfeaturestohelpyoufindyourwaythroughtheinformationandputittoworkforyou.Herearetheuser-friendlyelementsyou'llencounterandwhattheymean:

TheKeys

Eachchapteropensbyhighlightinginoverviewstylethemostimportantconceptsinthepagesthatfollow.

SmartMoveHere'swhereyouwilllearnopinionsandrecommendationsfromexpertsandprofessionalsinthefield.

StreetSmartsThisfeaturepresentssmartwaysinwhichpeoplehavedealtwithrelatedissuesandsharestheirsecretsforsuccess.

SmartDefinitionTerminologyandkeyconceptsessentialtoyourmasteringthesubjectmatterareclearlyexplainedinthisfeature.

F.Y.I.Relatedfacts,statistics,andquickpointsofinterestarenotedhere.

WhatMatters,WhatDoesn't

Partoflearningsomethingnewinvolvesdistinguishingthemostrelevantinformationfromconventionalwisdomormyth.Thisfeaturehelpsfocusyourattentionon

SmartSourcesEachofthesesidebarspointsthewaytomoreandauthoritativeinformationonthetopic,fromorganizations,governmentagencies,corporations,publications,Websites,andmore.

whatreallymatters.

TheBottomLineTheconclusiontoeachchapter,hereiswherethelessonslearnedineachsectionaresummarizedsoyoucanrevisitthemostessentialinformationofthetext.

OneofthemainobjectivesoftheSmartGuidetoYogaisnotonlytobetterprepareyoutoundertakeayogapractice,buttoexplainthemyriadbenefitsyogaoffersandthemanywaysthatthesciencecanbeusedtoenrichone'slife.

Pagexiii

MeditationandtheMind

139

TwoTechniquestoCalmtheMind

140

ConcentrativeMeditationTechnique

140

MindfulnessMeditationTechnique

141

HelpfulHintstoPrepareforMeditation

141

SittingforMeditation

142

MeditationStyles

143

TranscendentalMeditation

145

Mantra,orJapa,Yoga

146

Chanting

146

Tratak

147

Symbols

147

Mandala

148

MindfulnessMeditation

148

YourChoice:GrouporSolo?

149

GroupSittings

149

SoloSittings

149

TimeandMeditation

150

HowLongShouldIMeditate?

150

FittingMeditationintoYourLife

151

MeditationandEmotions

152

TheResult:LifeAwarenessandClarity

153

8.YogaforWomen

155

YogaandPregnancy

156

PrenatalYoga'sBenefits

157

WhentoBeginPrenatalYoga

158

FIRST:ConsultYourDoctor!

159

PrenatalYogaPracticestoDo

160

PrenatalPosturestoAvoid

160

InvertedPosestoAvoid

161

AbdominalPosesandBreathingExercisestoAvoid

162

SupinePosestoAvoid

162

RelaxationPosestoAvoid

163

InYourFinalWeeksofPregnancy

163

MensesandYoga

164

HelpfulAsanaforPMS

165

PerimenopauseandMenopause

165

YogatoAddressAnxiety

167

YogatoAddressHotFlashes

167

YogatoAddressHormonalFluctuations

168

YogatoAddressMoodSwingsandDepression

168

YogatoAddressBoneDeterioration

169

3.Asyouexhalestretchthearmsforward,bendingatthewaist.Continuetoslowlybendforwardasfarasyoucango.(Goonlyasfarasyoucanbend;donotpushorbounce.)Ideally,thehandswilltouchthefloor.Hold

4.Exhaling,extendyourleftlegbackwithyourleftkneetouchingthefloor.Yourrightfootshouldstillbeonthefloorandyourrightkneeshouldbebent.Yourhandsarefirmlyonthefloorparallelwiththerightfoot.Lengthenyourupperbodyupward.Lookup,liftingyourchin.Inhaleinthisposition.Hold.

10.Exhaling,bringyourbackleguptotheleft,andstraightenyourlegs,keepingyourbodybenttowardyourkneesandyourhandsonthefloor.Hold.

11.Inhaling,slowlyextendyourarmsforwardandup.Bendingatthewaistandkeepingyourhandsclosetogether,slightlyarchyourheadandarmsbackasyoudidinstep2.

AScenario:"Everyman's"FirstYogaClass

You'reopen-mindedandeventhroughtheideaofsittingwithyourlegscrossedorhoistingyourselfintoapositionwithyourfeetintheairisnotappealing,yougotoayogaclass.Thefirstimpressionisnotagoodone.Toomanylithebodies,andmostlywomen,intheclass,alleffortlesslyrollingforwardtotouchtheirheadstotheirknees.Theirhandsfallinlineandappearcomfortablygluedtotheground.Theyaregracefuldovesmakingthemovementlooksimple.It'snotsimple,andthethreemenintheclassstruggletoinchtheirarmstowardthetopoftheirkneecaps.Theinstructormumblessomethingaboutbreathingintotheposeandrelaxing.Everyoneisbreathingandstretching.Notyou;you'resweatingandstiff.Thankfully,theclasscloseswithsomethingcalledyoganidra,ordeeprelaxation—theentireclasscollapsesontheirbackslikeacorpse.Afterclass,thewomannexttoyouinformsyouthatyousnoredthroughtheentiredeeprelaxation.Wasn'tthatthepurpose?youask.Nixyoga!

Unfortunately,thistypeofscenarioistoooftenaman'sfirstencounterwithyoga.Thelessontobelearnedissimple:Don'tdespair.Asanyyogiwilltellyou,itwilltaketime.Andtheoldsportsadageringstruehereaswell:Practicemakesperfect.

•Regularguysdoyogatoo.Giventhemisconceptionsthatmanyhaveaboutyoga,itisn'tsurprisingthatyoumightbeskeptical.Butrealmendopracticeyogaandmeditation,includingathletes,coaches,rocksingers,anddoctors.

•Theanalogyofhathashouldn'tmakeyounervous.Justtalkingabout

unitingenergiesandthebalancingofthefeminineandmasculinecontainedinoneselfmaybeanewconcepttothelinearwayofthinking.Whiletheoutcomeofayogapracticeisthenumerousphysicalandmentalbenefitsdiscussedthroughoutthisbook,yogaalsoal-

lowstheouterrejuvenationtoaffectyourinnercore.It'sawindow,ifyouwanttoopenit,toyourinnerlandscape.

•Sleepandstressreductiondonotdothesamethingsforyouasmeditationanddeeprelaxation.Sleepisveryniceandnecessary,butithasnothingtodowithstressreductionoryoga.Practicingyogaormeditationhasbeendocumentedtoimprovecirculation,respiration,digestion,thecardiacsystemandbloodpressure,andaconstellationofotherpositivebenefits.

•Yogaisnotasport.Yogaisnotasport;itshouldneverbepracticedassuch.Yogawill,however,stretchandlengthenmusclesandloosenyourjoints.

Ifyou'reanathlete,yogamayseemstrangeforseveralreasons—thereisnoteam,nowinnerandloser,noshakinghandsorpattingontheback.Beingnoncompetitiveisnoteasyformentoaccept—itgoesagainstthegrainoftheentiresocialstructureformanymen,fromsportstotheworkplace.Youmayhavebeentoldthatifyoudon'tcompeteyouwon'tgetahead.Yogaisnotaboutgettingahead.Instead,itdepositsfertileseedsforgrowingahealthybodyandmindandinnerpersonaldevelopment,whetheryouworkonWallStreetortakecareofthekidsathome.

Manygoodathleteslackflexibilityandrangeofmotionintheirbodies.Liftingweights,forexample,doesnotrequireflexibility,nordoestossingtheballaroundinthefrontyardwithyourkids.Asthebodyages,sodoesitsmechanisms—theshouldersmayslumpfromtoomuchtimesitting,thespinelosesitsfreedomofmovement,andlegmusclestightenup.Yogahelpsthetendons,muscles,andligamentstoretainelasticity.Anotherbenefit


WhatMatters

•Thatmencanattainasenseofwell-beingfromyoga.•Thatyoutrydifferenttypesofyogaclassestoexperiencewhatstylebestsuitsyou.•Thatyoga,likeasport,requirespracticeandperseverance.•Thatyougiveyourselfpermissionandtimetopracticeyogaifyouwantto.

WhatDoesn't

•Beingflexibleorabletotouchyourtoes.•Beingathletic.•Alreadyplayingasport—yogaisnotasport.nordoesitprecludeyourplayingofsports.•Thatmostmenyouknowdon'tparticipateinyogaorshowtheleastbitofinterest.•Thatyourfirstyogaclasswasasnore.

Body:

awarenessof,8,10

balanceofmindand.SeeMind/bodyconnection

gettingintouchwith,57

heatin,131

limbforcontrolof,13

minddistinctfrom,inWesternmedicine,127

Bolsters,123

Bonedeterioration,156,169

Botanicalpractice,forfocusingthemind,144

Bouffard,Nancy,189

BoundEaglePose(BaddhaKonasana;ButterflyPose),67

BowPose(Dhanurasana),76,168

Brain,30,81,133

Breathing:

awarenessof,58

backpainand,186,187

cycleof,42,43

deep,asanafor,79

exhalationin,35,42,43,44,47,141

ineffective,40-41

inhalationin,35,43,47

mentalstateand,41,53

stressand,40,41

TM'saffecton,145

walkingand,143,144

seealsoPranayama

BreathingBook,The(Farhi),48

Breathingexercises,47-53

Bhastrika(BellowsBreath),52-53,162

Full-Breath,

48-49

GroundingBreath,193

Kapalabhati(SkullShiningBreath),51,162

NadiSodhana(Alternate-NostrilBreathingExercise),50-51

SingleNostril,49

WarminguptheBreath,48

BridgePose(SetuBandhasana),78

Buddism,148

Businesssector.SeeWorkplace,yogain

Butterfly(BaddhaKonasana;BoundEaglePose),67

C

Calmmind,2

asanafor,66,68

Cancer,181-82

Cardiovasculardisease,148,181

seealsoHeartdisease

Cardiovascularsystem,8,9,177

breathingand,41

Carpaltunnelsyndrome,180,187

PrayerPosition(Namaste)and,187

Cassettes,relaxation,194

CatPose(Bidalasana),

94,165

CenterforTraininginMind/BodyMedicine,127

Certification,foryogateachers,110,111,124,205

ChairSpinalTwist(Bharadvajasana),87,198

Chakras,126-36

inastralbody,126,129

blocked,129

clearing,134-36

continualmovementwithin,126

described,126

pranaabsorbedanddistributedthrough,

126,129,131,136

sevenmajorpoints,128-34

twenty-oneminorpoints,129

Westernvs.Easternphilosophyand,126-28

yogawithoutworkingwith,134

Chanting,14

inkundaliniyoga,30

inmeditation,46-47,153

inSivanandayoga,31

Chest:

asanafor,75,79

breathingand,43,44

Chi,39

Children,yogafor,192,199-200

resourcesfor,199

Child'sPose(Mudhasana),92

Cholesterollevel,181

ChopraCenterforWell-Being,186

Choudhury,Bikram,26

Chronicpain,2,3,8,108,180,184-85,188

Circadianrhythms,126

Circulation,8,177

asanafor,81,84

breathingand,41

chakrasand,131

prenatalyogaand,157

Clarity,meditationand,139,153

Classes.SeeYogaclasses

Clothing,57,112

Cobra(Bhujangasana),77,165

Colors,chakrasassociatedwith,133

Commercialism,121-22

Communication,chakraof,132

Comparingoneselftoothers,114

Compassion,132

Competitiveness,175,177

ComplementaryandAlternativeMedicineProgram,StanfordSchoolofMedicine(CAMPS),

148

CompleteIllustratedBookofYoga,The(Devananda),30

Concentration,22,60,138


athleticperformanceand,178

chakrasand,132

meditationtechniquesfocusingon,140,147-48

sensoryinputand,140

Confusion,133

Consciousness,centerof,133-34

Coordination,57,60

CoronaryHeartDisease(CHD),8,9

invertedposesand,81

yoga'sbenefitsfor,180,182-84

Pageiii

SmartGuideätoYoga

StephanieLevin-Gervasi

Photographsbya.paulcartier

Pagexii

35.WallSquat

96

SuryaNamaskara(TheSunSalutation)

97

5.FindingaClassandDevelopingYourYogaPractice

105

WheretoBegin:ABitofSelf-Assessment

106

KnowYourPurpose

106

DoYouHaveSpecialConcerns?

108

HowImportanttoYouIstheYogaEnvironment?

108

FindingaTeacher

110

TheYogaTeacherChecklist

110

ResourcesforFindingaTeacher

112

PreparingforYogaClass

112

TipsfortheYogaStudentinClass

113

AssessingYourClass

115

YourPersonalPractice

116

WhyPracticeIfYouAreTakingaClass?

117

ObstaclestoYourRoutine

117

WhatYou'llNeedtoPracticeawayfromClass

118

InPractice,BearinMind

120

SpicingupYourPracticeSessions

121

YogaAccoutrements

121

TheProps

122

6.TheBody'sChakras

125

WhatIsaChakra?

126

WesternandEasternApproaches

126

WesternMedicalPhilosophy

127

EasternMedicalPhilosophy

127

ChakraPoints

128

TheSevenMajorChakras

129

TheFirstChakra

130

TheSecondChakra

130

TheThirdChakra

131

TheFourthChakra

131

TheFifthChakra

132

TheSixthChakra

132

TheSeventhChakra

133

TheBeliefinChakrasandYoga

134

ChakraClearing

134

Chakra-ClearingVisualizationTechnique

135

7.MeditationandYoga

137

WhatIsMeditation?

138

5.Holdingyourbreath,bringyourrightfootbacktojointheleft,andstraightenbothlegs.Yourshouldersshouldstayoveryourwrists.Yourarmsshouldbeverticalandyourtoestuckedunder,withthetrunkofyourbodyslightlyoffthefloor.

6.Exhaling,bendbothyourkneesandelbowssothatyourtoesandchestwilltouchthefloor.Yourrearwillbeslightlypushedintotheair.

7.Inhaling,loweryourbodytothefloor,keepingyourarmsatyoursides,elbowsbent.Asyourchesttouchesthefloor,slowlyliftyourheadback,andarchyourupperbackslightly.Youaresustainedbyyourhandsandbentelbows.Don'tstraightenyourarmsorstressyourspine.Hold.

8.Exhaling,useyourarmsandfeettoarchyourbodyupintoastretch.Withthearmsandlegsstraightened,yourhandsandfeetstayonthefloor.YouareinaninvertedVpose.Stretchandhold.

9.FromtheV,bringyourleftlegforwardandputtheheelonthegroundasifkneeling.Extendtherightlegallthewayback,keepingthekneeandtoesontheground.(Therightlegshouldbestretchedback,withthetopofyourfootonthefloor,toesstretchedout.)Inhaleasyourhipsdropandthebodylengthens.

seealsoHeartattacks;Heartdisease

Corporations.SeeWorkplace,yogain

CorpsePose(Savasana;RelaxationPose),73,75,163,165

Corrections,inyogaclass,115

CottonstrapswithD-ringbuckles,123

Creativity,chakraof,132

D

Dailypractice.SeePracticingyogaathome

DancingFeetYogaCenter,199

Deason,Suzanne,205

Deepsleep(susupti),

130

DeMello,Bill,51

Depression,31

inmenopause,156,166,168,169

inPMS,164

yoga'sbenefitsfor,168-69

Desai,YogiAmrit,28,29

Desha,47

Desikachar,T.K.V.,11,31

Desire,chakrasand,131

Detachment:

sensory,10-11,13

fromthoughtsandemotions,152

Detoxification:

inashtangayoga,26

exhalationand,43,44

Devananda,SwamiVishnu,30,41

Devi,Indra,201


Dharana,13

Dhyana,13

Diabetes,8,31,159,180

Diaphragm,41,42

Digestion,177


breathingand,41

chakrasand,131

Discipline,limbfor,13

Discomfort,inposes,58,115,120-21

Distractedstateofmind,139

Distraction,freeingmindfrom,18

Divine:

bhaktiyogaand,17

individual'srelationshipwith,3,14,17

tantrayogaand,18

Dr.DeanOrnish'sProgramforReversingHeartDisease(Ornish),182

Downward-FacingDogPose(AdhoMukhaShvanasana),81-82

Dreamstate(svapna),130

Duality,inhathayoga,18,172,176

Dullstateofmind,139

Duodenum,131

E

Ears,132

chakrasand,133

EasyPose(Sukhasana),45-46,65

meditatingin,65,141,142

Eating,priortoyogaclass,113

Eco-ResortandRetreat,121

Edmunds,Rona,28

''EffectofYogaandaVegetarianDietonCoronaryHeartDisease,The,"9

"EffectsofStressManagementTechniquesandDietaryChangesonCoronaryHeartDisease,"

9

Ego,

121,132

chakrasand,131

sublimatedinkarmayoga,16

Eightlimbs,12-13,15

Eischens,Roger,172,173

EkaPadaRajakapotasana(One-LeggedDovePose),91

ElCaminoHospital,149,184

Emotions,34

chakrasand,131,132,134

meditationand,152

prenatalyogaand,

158

Endocrinesystem:

asanaand,167

breathingand,41

chakrasand,129-33,136

toningofglandsin,56

seealsospecificglands

Endurance,34

Energy,56

Ayurvedicmedicineand,23

centersof.SeeChakras

coiledatbaseofspine.SeeKundalini

life.SeePrana

Energyyoga,172

Enlightenment,6

inbhaktiyoga,17

mandalasand,148

mythsabout,4-5

Turiyaand,130

Environment,ofyogaclasses,108-9

Estrogen,156,166,168

Exercise,182

priortoyogaclass,113

Exhalation,35,42,43,44,47,141

impuritiesexpelledin,43,44

ExpandingLightRetreat,25

Eyemovementexercises,194,195

Eyes,chakrasand,133

F

Farhi,Donna,48

Fatigue,40

inmenopause,166,168

recliningorsupineposesand,

73

restorativeyogaand,33

Fear,41

chakrasand,131

FeatheredPipeRanch,121

Feminineenergies,balancingofmaleenergiesand,18,172,176

Feuerstein,Georg,204,206

FifthChakra(Vishuddha),128,132,133

Fight-or-flightresponse,145

Fingers,Vishnumudrapositionfor,46-47

FirstChakra(Maladhara),

128,130,133

FishPose(Matsyasana),79

Fitness,2,8

Pageiv

SmartGuideäisatrademarkofJohnWiley&Sons,Inc.

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LibraryofCongressCataloging-in-PublicationData:Levin-Gervasi,Stephanie.SmartguidetoYoga/StephanieLevin-Gervasi.p.cm.Includesindex.ISBN0-471-35648-4(pbk.)1.Yoga,Hatha.2.Physicalfitness.I.Title.RA781.7.L4781999

613.7'.046—dc2199-31068

PrintedintheUnitedStatesofAmerica

10987654321

Pagexi

5.Sukhasana(EasyPose)

65

6.Padmasana(LotusPose)

66

7.BhaddhaKonasana(BoundEaglePose;ButterflyPose)

67

8.Vajrasana(KneelingPose)

68

9.SeatedChairStretch

69

ForwardBendingPoses

70

10.Paschinottanasana(SeatedForwardBend)

70

11.Janu-Shirshasana(Head-to-KneePose)

71

12.UpavistaKonasana(OpenAnglePose)

72

RecliningorSupinePoses

73

13.Savasana(CorpsePose;RelaxationPose)

73

14.Supta-Padangusthasana(RecliningSingle-LegRaise)

74

15.Apanasana(Wind-RelievingPose)

75

BackwardBendingPoses

75

16.Dhanurasana(BowPose)

76

17.Bhujangasana(Cobra)

77

18.SetuBandhasana(BridgePose)

78

19.Matsyasana(FishPose)

79

20.Salabhasana(LocustPose)

80

InvertedPoses

81

21.AdhoMukhaShvanasana(Downward-FacingDogPose)

81

22.Halasana(PlowPose)

82

23.Sarvangasana(ShoulderStand)

83

24.Shirshasana(HeadStand)

84

TwistingPoses

85

25.ArdhaMatsyendransana(HalfSpinalTwist)

85

26.Bharadvajasana(ChairSpinalTwist)

87

BalancingPoses

88

27.Vrksasana(TreePose)

88

28.NatarajasanaVariation(KingDancerPose)

89

29.Mayurasana(ThePeacockPose)

90

30.EkaPadaRajakapotasana(One-LeggedDovePose)

91

RelaxationPose

92

31.Mudhasana(Child'sPose)

92

PosesforWomen(ButNotExclusively)

93

32.PelvicTilt

93

33.Bidalasana(TheCatPose)

94

34.Malasana(SquattingPose)

95

Flexibility,34,205

andmythsaboutyoga,4

twistingposesand,85

yogaformenand,172,174,177,178

yoga'sbenefitsfor,2,8,19,23,56,57,117,167

Focusedstateofmind,inSutras,139

Focusingthemind,58,178

asanafor,61,65

exercisefor,144

limbfor,13

meditationand,138-39,140

Folan,Lilias,7,200

Forward-bendingposes,32,70-72

avoidingduringpregnancy,161

Janu-Shirshasana(Head-to-KneePose),71,169

menopauseand,169

Paschinottanasana(SeatedForwardBend),70

UpavistaKonasana(OpenAnglePose),72

Foundation(First)Chakra(Maladhara),128,130,133

FourthChakra(Anahata),128,131-32,133

Full-BreathExercise,48-49

G

Gage,Amy,183

Gallbladder,131

Gazingatsimpleobjects,147,153

Glands:

toningof,56

seealsoEndocrinesystem;specificglands

Goalsetting,115

Gonads,130

Gratitude,expressionsof,115

Gravity,10,81

GroundingBreath,193

Groupsittings,meditationin,149

Guru,19,175

defined,11

withineachofus,134

H

Halasana(PlowPose),82,161

HalfLotus(ArdhaPadmasana),66

HalfSpinalTwist(ArdhaMatsyendransana),

85-86,168

Hamolsky,Debbie,180-81

Hamstrings,asanafor,72,74

HarvardMedicalSchool,145

Hate,132

Hathayoga,7,13,14,15,18-19,22-35

ananda,24,25

asanain,18-19,22,35,39,56-104.

SeealsoAsanaashtanga,24,25-26,35

balancingoffeminineandmasculinein,18,172,176

Bikram,

24,26,35

derivationofword,18

distortedviewof,22

dualitynotionin,18,172,176

emergingstylesof,32-34

feelingsevokedby,40

healthbenefitsof,180,181-82

integral,24,27,35

Iyengar,24,27-28,35

kripalu,24,28-29,35,33-34

kundalini,

24,29-30,35

mind/bodybalancein,39

PhoenixRising,33-34

pranayamain,35,38-53.

SeealsoPranayama

restorative,32-33

schoolsof,18-19,22-32

sivananda,24,30-31,35

tri-yoga,34

viniyoga,25,31-32,35

Westernizedversionsof,22,23

Headaches,5,8,180

invertedposesand,81

HeadStand(Shirshasana),84-85,160,161

Head-to-KneePose(Janu-Shirshasana),71,169

"HealingandtheMind,"184

Healthclubs,yogain,205

Healthconcerns,180-89

IntegrativeYogaTherapyand,185

mainstreammedicineand,180

meditationand,138,145,148,149,177,180

seealsoMedicine;specificconditions

Healthinsurance,188,189,205

prenatalyogaand,157

Healthmaintenanceorganizations(HMOs),3,138,157,189

Hearing,senseof,132

Heart,8,9,81,131

Heartattacks,8,180,181,183

Heartbeat,41

Heart(Fourth)Chakra(Anahata),128,131-32,133

Heartdisease,138,178,181

backward-bendingposesand,75

coronary(CHD),8,9,81,180,182-84

yoga'sbenefitsfor,180,182-84

HeartofYoga,The(Desikachar),11

Heartrate,145

Heat,inbody,131

Hebenstreit,Werner,182-84

Hendrick,Bill,174

Highbloodpressure(hypertension),8,108,167,180,181,201

backward-bendingposesand,75

breathingexercisesand,42

invertedposesand,81

prenatalyogaand,159

Hips,asanafor,63,82

Hittleman,Richard,7,117,205

Hodge,Alice,181-82

Holisticapproach,205

Home.SeePracticingyogaathome

Hormonalfluctuations,156,164,166,168

Horn,Paul,146

Hotel,practicingyogain,

119

Hotflashes,166,167

Smart Guide to Yoga (The Smart Guides Series)

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