28 Nov 09 Beginner’s Yoga Session
Yoga positions for beginners are not the same positions. That are used by experienced yoga practitioners. Yoga for beginners must start with more simple moves, then move to more complex moves as they gain more experience. Beginning yoga positions are simple positions that most people will be able to do without difficulty. When the person becomes skilled in those basic yoga poses for beginners, they try more complex moves. A person who has been doing yoga for many years is able to do yoga postures that are extremely difficult and complicated.
Guidelines
Here are some tips for getting started with yoga. It provides some basic guidelines for simple basic yoga for beginners.
When To Practice Yoga
Yoga is best done either first thing in the morning or last thing at night. If it is done early in the morning, then the mind and body will be revitalized, ready for the day. If it is done late at night, then it will assist in helping you get a good night’s sleep. However, it can really be done at any time that is convenient.
Where to Practice Yoga
Yoga does not need a lot of room and so it can be practiced in many different places. Choose a place that contains enough room for all the postures to be done comfortably. It is best to choose a quiet, clean place. Although it’s not necessary, a mat or blanket will provide you with some extra comfort. Some people enjoy practicing yoga outdoors. This has the added advantage of outside air and a closer connection to nature.
What to Wear
Loose comfortable clothing is best for yoga. You will need to wear something that enables you to perform all yoga postures without having clothing restrict your moves. Even beginning yoga postures (which are not as difficult as more advanced postures) need the body to be free to move. Traditionally, yoga is performed without shoes or socks.
Duration of Practice
The length of your practice session will depend largely on the amount of time you wish to devote to yoga. Ideally, yoga should be done every day and should include at least 15 minutes of exercise and 15 minutes of breathing and meditation.
Drinking and Eating
Yoga is best done on an empty stomach. If possible, do not eat anything for two hours before your yoga workout. If you find this makes you too hungry, then avoid a big meal for two hours before the workout and have a small snack (like a piece of fruit) an hour before the yoga workout. Drink a glass of water about fifteen minutes before the yoga sessions.
Beginners Yoga Session
When planning your yoga session, look for yoga positions for beginners. You should be able to do the positions easily. If the positions are too difficult, you may be trying to do more advanced yoga positions.
It is always best to ease yourself into Yoga, like into anything else, slowly and steadily. Remember, the journey of a thousand miles begins with the first step – the beginner’s step.
You don’t have to see the whole ladder, just take one step at a time. This section helps you do precisely that.
Tadasana – Mountain Pose
Tadasana, and coming returning to stillness after other poses, is an excellent way of getting acquainted with stillness.
Vrikshasana – Tree Pose
Vrikshasana strengthens thighs, calves, ankles and back, while increasing flexibility of the hips and groin.
Trikonasana – Triangle Pose
Trikonasana is the last Yoga Pose in the series of our basic session.
Vajrasana – Warrior Pose
Vajrasana stretches and strengthens your arms and legs, boosts stamina, enhances balance and focus.
People having diarrhea, hypertension or neck problems, you should be extra careful when practicing this asana.
Adho Mukha Svanasana – Dog Pose
Adho Mukha Svanasana improves flexibility of the spine, stretches the hips and middle and low back. It also rejuvenates the body, and helps in avoiding back problems. However, this pose should be avoided by those having serious back aches or injuries.
Double Leg Raises
Double Leg Raise is just like to a Single Leg Raises, only here you raise both legs. Just see that the full length of your back is lying flat on the floor while the shoulders and neck are relaxed.
Shavasana – Final Corpse
For those who really and full wish to appreciate the advantages of relaxation, they first ought to be familiar with what it is like to be tense. This happens in Shavasana, the Final Corpse. Although apparently easy and even fun to do, it has been described by some Yoga experts as the most difficult and, in fact, toughest Yogasana.
The basic yoga session should consist of the following exercises:
Warm up session. This includes simple, basic moves. Beginning yoga session may start with just the warm up session moves.
Standing poses. These align the feet and the body. They also aid digestion and blood circulation.
Sitting poses. Sitting poses usually focus on the breath. They help shape the buttocks and legs and improve vitality and suppleness in the spine.
Twists. These relieve backaches and increase flexibility in the shoulders.
Supine and prone poses. These poses release tension in the abdomen and increase the spine’s mobility.
Balance poses. Balance poses help develop coordination and increase stamina, strength, grace and agility. They also help improve concentration.
Backbends. Backbends release tension in the front body and shoulders.
Finishing poses. You will need to finish your yoga session with cooling-down exercises.
As you become adept in doing the yoga poses for beginners, you can start adding more complex moves. You may also like to modify the postures and moderate the level of intensity.
Tags: Beginner
25 Nov 09 Yoga Poses for the Spine
Spinal health is of paramount importance in yoga. The spine is seen as a vehicle through which the power of the universe may manifest in the human form. As well, it is through sushumna nadi, the central channel within the spinal column, that the mysterious and powerful kundalini force raises from its dormant state at the base of the spine to the brahmarandhra (the psychic aperture at the crown of the head).
It is the vertical nature of the human spine which aligns the mechanism of our central nervous system with the vertical energy flows of the universe, which the yogis believe is what gives superior intelligence to the human beings.
Thus, in meditation it is of the utmost importance that one’s spine be vertical and straight.
Yoga and Spinal Health
Though yoga is an effective therapy for these and many related conditions, treatment can be slow and requires a great deal of diligence and effort. As most of these conditions have accumulated over a lifetime, they indeed cannot be remedied overnight.
Needless to say, skeletal health, namely spinal health, is at the forefront of overall health and wellness. Sedentary lifestyles, coupled with poor posture and lack of regular exercise and movement, means that the average person today has a terribly inflexible spine.
Yoga poses for the spine
Matsyasana – Fish Pose
Bhujangasana – Cobra Pose
Shalabhasana – Locust Pose
Bow (Dhanurasana) Viparita Karani
Sarvangasana – Shoulder Stand
Halasana – Plough Pose
Ardha Matsyendrasana – Half Spinal Twist
Yoga is a technique that aspires to attain the optimum results with the least energy outflow. All The various Yoga postures have been designed to carry a rich supply of blood to the brain as well as to the different parts of the body. The work achieved by Yoga asanas, viz. stretching, bending and twisting the spinal column in various directions all improve health of the nerves and organs. But never forget, that the spine is the fulcrum of the body and, as such has to be maintained in perfect order, if one is to realize a semblance of perfect health.
Tags: Spine, Yoga poses
24 Nov 09 Yoga Poses and Yoga Exercises
In Sanskrit, the word “pose” is “asana”
The Yoga poses or Asanas are an primordial part of spiritual worship in the art of yoga, initially, the Asanas served as stable poses for prolonged meditation. Each Asana bring physical as well as mental strength, health and vigour, doing the Asanas requires you to revise each Yoga Asana and perform it slowly as you control your body and your mind.
Each asana helps you become more aware of your body, mind, and environment. While beginning your yoga exercises, experiment with the poses, moving in and out as you feel comfortable. If you approach the poses with playful curiosity, feeling of frustration and competitiveness will not enter your mind. While practicing your yoga exercises, make sure that you don’t feel any discomfort or pain.
Yoga Poses and breathing
Breathing is an essential part of practicing yoga exercises. You should never hold your breathe during a pose. Also make sure that your breath is never forced or strained. Labored breathing is sign that you you’re working too hard and should come out of the pose slightly.
Yoga Asanas can be done by people with diverse profiles and conditions, or even physical difficulties. Whenever possible, seek out a good teacher; books and videos are also a great help.
The following are just a few of the numerous Yoga poses types that have evolved over thousands of years:
Seated poses:
Seated poses are decidedly recommended for beginners, most of the postures are quite easy to master. Seated poses are useful for practicing breathing exercises and relaxation or meditation techniques. Seated poses are also often used as a warm up or as a starting point for other poses. Performing seated poses develop elasticity to the hips, knees, ankles, and groin muscles, improve your posture, remove tension in the diaphragm, increases the blood circulation to all parts of the body. Many seated postures are used to treat medical conditions, such as constipation, diabetes, arthritis, and genital diseases. Some seated poses includes the Sukhasana, Bound Angle Pose and the Half Lotus.
Standing poses:
Standing poses are often used as warm up or as a starting point for other poses. Standing poses are beneficial for strengthening your muscles, opening your hips, improving posture and invigorating the whole body. Standing postures require both strength and flexibility needed to achieve and accurately execute standing postures of yoga. Some of the positions you may encounter in the standing position include Adho Mukha Svanasana (Downward-Facing Dog), High Lunge; Triangle pose; Utkatasana (Powerful Pose); Vrksasana (Tree Pose); Dolphin Pose; Reverse Warrior; Standing Forward Bend; and the Tadasana (Mountain Pose).
Balancing poses:
Balancing poses are great for improving balance and coordination, strengthen specific body parts such as the shoulders and back as well as developing your ability to remain grounded in a pose. Some balancing poses include Bakasana (Crane Pose); Sarvangasana (Shoulder Stand); Crow Pose; Headstand; and Halasana (Plough Pose).
Back bends:
Back bends are probably the most challenging poses in Yoga; they require strength in the arms, legs, buttocks and spine. Back bends poses squeeze the abdominal organs, energize the heart and soul, open the chest, improve spinal flexibility and strength your back. Back bends should not be done by people with back problems, pain or injury. Some balancing poses include Dhanurasana (Bow Pose), Matsyasana (Fish Pose), Bhujangasana (Cobra Pose), Ushtrasana (Camel Pose), and Setubandhasana (Bridge Pose).
Forward bends:
Similar to back bends, forward bends stretch the entire back of your body, especially your hamstrings. Forward bends are also often used to release tension, calm your mind and soothe your nervous system. Similar to back bends, forward bends help keep your spine strong and supple.
Relaxation and restorative poses:
It is important to take time to perform relaxation or restorative poses at the end of each yoga practice. You can use this time to relax your body and mind and allow energy released by the poses in your practice to move freely throughout your body.
Inversions poses
Inversions are excellent poses to perform to improve your blood circulation, quiet your mind and improve your overall health. Inversions are also believed to reverse the ageing process and reduce the effect of the gravity on your body.
Counter poses
A counter pose is a yoga pose that stretches your spine in the opposite direction from a previous pose or returns your spine to a neutral position.
Twists poses
You can perform twists to stretch and strengthen your back and abdominal muscles, increase the flexibility of your spine and improve your circulation. Twists improve the functioning of your internal organs by providing them with a fresh supply of blood as you twist and release your body.
Tags: Yoga poses
23 Nov 09 Yoga Weight Loss Secrets – Yoga for Weight Reduction
Yoga for Weight Reduction
Yoga is an effective way to gain and maintain a healthy body. This ancient Indian meditation art is a great way to get rid of extra flab from the body. From ages, this art has been a popular method of fat reduction and weight control. In fact some asana of yoga are specially meant for weight reduction only. Yoga is also a preferred method for weight reduction as it is sans any kind of side effect. Yoga directly influences the metabolism of body by acting upon several hormonal secretions in the body. Apart from weight reduction, yoga also helps in achieving a better muscle tone and vitality.
Yoga is said to be the best way of weight reduction because it has no side effects on your body. It won’t make you anorexic or ultra slim. It is simply meant to proportionate your body weight in accordance to your height and lifestyle. The mechanism of Yoga in your body is simple yet extremely effective. It acts on the metabolism of your body as well as on your fat cells. The deep breathing in Yoga increases the oxygen intake to the cells of your body, including the fat cells which burn in contact of oxygen. Apart from this yoga makes one overcome from anxiety which is the major reason for overeating. Some of the Yoga asana also helps in weight control through stimulating lethargic thyroid glands for increasing their hormonal secretions, thus reducing weight.
Obesity and plumpness has become an inevitable part of our fast-studded lives. With the increasing intake of junk food the belly’s has been increasing corresponding to depleting energies.
Adopting yoga as a tool for decreasing weights is a sheer option as it considers all aspects of obesity (mental, physical and emotional). It results in an agile, efficient and slim person and suits to any person of every age. It helps achieving control over minds and behaviors including eating habits of a person, thus, resulting in permanent with “no side-effects” results.
It is always advisable to study the reasons and symptoms of obesity before shedding sweats for loosing them. It provides an advantage, to a person, of having better understanding of his body and avoids him repeating the mistakes as he did earlier. The reasons of obesity lies in the lack of workouts corrupted eating habits (junk food, fats coated food, eating between 2 meals), psychological pressures (depression, frustration, and anxiety), and hereditary tendency and endocrine glands problems.
The common symptoms are the increasing weight along with increased food intakes, frustration, falling efficiencies and increasing emotional and mental stress.
The Yoga Weight Loss Secrets course will show you how to do physical exercises and meditation exercises that will gradually change you from the inside out. It is good if you can stop or check a desire to do the wrong thing. It is even better if this desire never arises in your mind. The effects of yoga is to make deep rooted changes in your inner being.
As you feel more relaxed and calm, nervous eating will vanish.
If you learn how to apply yoga to your life you will get a long term solution to the problem of achieving self control and self fulfillment. Without any special equipment you will be able to do exercises that keep you in shape, you will learn how to do meditation that will put your mind at peace, you will become internally balanced, and you will make the choices that are right for you.
Once getting aware of the reason for the condition, yoga can support well to the reducing obesity. It has important role to play in the treatment of obesity and its techniques effects the internal glands as well as mental conditions of a person. Just a step ahead for the techniques:
Asanas: the positions and postures of yoga are useful in reducing the fasts of various parts of the body. Forward bending, twisting, backward bending reduces the fat coats near abdomen, butts and thighs. Tree pose, hero pose, swinging lotus pose are helpful for burning fats for arms and legs.
Sun Salutations: 24 sun salutations a day, at a speed of 4 rounds in a minute, can provide benefits altogether of both asanas and exercises. Regular exercise of sun salutations is beneficial for lungs and enchanting mantras have a relaxing effect on mind.
Pranayama: it is a technique to control vital energy of life and act as a vehicle for energy management. Kapalbhati, Bhasrika and fast breathing leaves excellent effects on obese people. These improve lungs tendencies and help burning fats.
Tags: Weight Loss
22 Nov 09 What is Pregnancy Yoga (Prenatal Yoga)?
Pregnancy yoga (Prenatal Yoga) provides a safe and supportive context for pregnant women to come together – sharing in a practice designed to promote optimal health and wellness for both mom and growing baby.
These yoga classes are specifically designed to support a more comfortable and healthy pregnancy, and to prepare for labour with special practices of movement, breathing and meditative techniques.
The focus of the classes is three-fold: movements for ease and endurance during pregnancy; breathing to relax and focus the body-mind; and essential techniques to help stay focused, empowered, and flexible during labour.
During pregnancy, you want to stay in shape and do what is best for your baby-to-be. Prenatal yoga is a wonderful way to do both. Whether you are new to yoga or already an experienced practitioner, you can enjoy the benefits of yoga while pregnant. Yoga classes are a great way to prepare yourself for the birthing process as well as enjoy the company of other pregnant women. Many a toddler’s playgroup has emerged from the bonds forged in prenatal yoga classes!
The practice of prenatal yoga will help you to meet the challenges and transformations of pregnancy and birth with strength, confidence and calm. Pregnancy yoga incorporates gentle, safe movements and stretches to strengthen and open your body; breathing exercises to increase calm, focus and balance; and relaxation techniques to release deeply held tensions and to promote the well being of yourself and your baby. Pregnancy is a time for moderation, so you are always encouraged to modify movements or to rest as necessary.
Who can practice pregnancy yoga?
As you are probably already aware, a pregnancy is divided into trimesters lasting three months each. These classes are open to women enjoying a healthy pregnancy, during the second and/or third trimesters. Previous experience in yoga is absolutely not necessary, many women come as complete beginners to yoga.
In pregnancy yoga, you will learn and develop several useful techniques, including:
movements and strategies to relieve common discomforts of pregnancy (backache, digestive difficulties, sciatica, etc.)
advantageous positions for labour and delivery to promote an easier birth
breathing and relaxation techniques to help maintain focus, calm and relaxation throughout your pregnancy and delivery
What will pregnancy yoga do for me?
Regular practice of pregnancy yoga, in conjunction with gentle cardiovascular exercises such as walking and swimming, can:
boost energy and lessen fatigue
reduce physical and emotional tensions and stress
enhance strength and confidence
improve posture, stability and balance
create optimal health and awareness
reduce the likelihood and need of medical intervention during delivery
encourage a positive childbirth experience
Pregnancy Yoga helps keep the would-be-mom in shape during and post-pregnancy. Yoga is an ancient Indian form of exercise that takes a holistic approach to life.
In other words Yoga tackles an individual’s well-being on the whole – body, mind and heart. This is very much unlike other forms of physical fitness.
Yoga for pregnant women can help would be mother get through their pregnancy with the least amount of discomfort. Pregnancy Yoga even helps in childbirth and in the post-delivery stages.
Independent nurses and doctors vouch for the fact that Pregnancy Yoga plays a vital role in smooth and safe delivery. As a rule, pregnant women who practice Pregnancy Yoga exercises seem healthier, both physically and mentally. Such a woman’s body is more flexible. This enables her to adapt to the different positions in labor as her ligaments are more elastic. This, in turn, helps reduce labor pains.
Pregnancy Yoga’s stretching exercises help relieve aches and pains. The practices also help improve overall posture and this can help alleviate back problems so common in pregnant women. Further Pregnancy Yoga helps to prepare expectant mums for childbirth. It encourages breath and body awareness, lowers levels of worry and helps pregnant women adapt to their situation. The benefits of Pregnancy Yoga continue long after pregnancy, too. Pregnant mothers can recommence Postnatal Yoga around six weeks after childbirth. This helps strengthen abdominal muscles and the pelvic floor. Postnatal Yoga even helps the mum get back to her pre-pregnancy shape so much quicker.
Apart from practicing pregnancy yoga exercises, it is highly recommended to conduct pregnancy massage therapy on a regular basis. Women are highly benefited from this therapy as it provides complete relaxation and regulates the blood flow in the body. The therapy is also known to help during labor. It is advisable to learn about pregnancy massage therapy before undergoing it. A pregnancy massage therapy should be undertaken from a certified physical therapist in your city.
Tags: Pregnancy Yoga, Prenatal Yoga
22 Nov 09 What is Kundalini Yoga?
Kundalini yoga is an ancient form of yoga that has only been practiced in the west relatively recently. Kundalini yoga is the yoga of consciousness. In 1969, Sikh Yogi Bhajan founded 3HO (the Healthy, Happy, Holy Organization) to introduce Kundalini to a broader population. Although Kundalini had not previously been taught to the public, Yogi Bhajan felt that everyone should have the opportunity to enjoy its benefits. The practice of Kundalini Yoga includes chanting, breathing practices, Asanas, finger movements and meditation. Kundalini Yoga focuses on purifying the mind, body and emotions.
Kundalini yoga is a physical and meditative discipline within the tradition of Yoga, associated with the subdivision of hatha yoga. It describes a set of advanced yoga exercises. The exercises are also sometimes referred to as Kriya Yoga or simply Kriya. According to Hindu tradition Kundalini yoga is a pure spiritual science that leads to enlightenment and God-Realization under the guidance of a Spiritual Master. The awakening of kundalini means awakening of inner knowledge.
What is Does Kundalini Mean?
Each person has an enormous Shakti (spiritual energy) symbolised as a coiled snake (Kundalini) which lies at the base of the spine, this has to be awakened, when awakened; this energy passes through each one of the seven Chakras or centres of consciousness located in the spine. This is the spiritual state. To awaken the Kundalini, one must maintain habits such as practice regular exercise; eat high quality food; has healthy relationships with other persons and possess qualities like diet control, good temperament, strength of mind, determination among others.
Focus on Breath and Movement
This Yoga style promotes physical vigour and stimulates the mind’s power. Kundalini Yoga has precise postures (kriyas) which combined with chanting and breathing exercises work on exactly those parts of the body that require work obtaining precise and immediate benefits. Kundalini Yoga allows sex as a means to illumination and knowledge.
What to Expect in a Kundalini Class
A Kundalini class will usually consist of a warm-up to stretch the spine and improve flexibility, a sequence of poses (a kriya) that focus on a specific area of the body, and meditation, including the use of chanted mantras, pranayama, and mudras. Kundalini devotees often wear flowing white robes and head wraps.
Tags: Kundalini Yoga
21 Nov 09 What is Iyengar Yoga?
Iyengar is a form of Hatha Yoga, is based on giving primacy to the equilibrium and alignment of the physical body by the use of Asanas, proper alignment allows the body to develop harmoniously in an anatomically proper way. The practice of Iyengar Yoga will produce the eliminating of tension, easing chronic pain, increasing vitality among other benefits.
B.K.S. Iyengar developed this yoga style after studying with the yoga guru Krishnamacharya, Iyengar Yoga is firmly based on the traditional eight limbs of yoga as expounded by Patanjali in his Yoga Sutras, emphasizing the development of strength, stamina, flexibility and balance, as well as concentration (Dharana) and meditation (Dhyana).
Iyengar Yoga is characterized by great attention to detail and precise focus on body alignment. Iyengar pioneered the use of “props” such as cushions, benches, blocks, straps, and even sand bags, which function as aids allowing beginners to experience asanas more easily and fully than might otherwise be possible without several years of practice. Props also allow tired or ill students to enjoy the benefits of many asanas via fully “supported” methods requiring less muscular effort.
Standing poses are emphasized in Iyengar Yoga. They are said to build strong legs, increase general vitality, and improve circulation, coordination and balance, ensuring a strong foundation for study of more advanced poses.
Unlike more experiential approaches where students are encouraged to independently “find their way” to the asanas by imitating the teacher, an Iyengar Yoga class is highly verbal and precise, with misalignments and errors actively corrected. Iyengar yoga teachers complete at least two years of rigorous training for the introductory certificate. They may complete subsequent intermediate levels and senior levels of certification, potentially entailing a decade or more of training.
Iyengar also developed extensively ways of applying his practice to various ailments, diseases, and disorders. Many of these sources of suffering, such as chronic backache, immunodeficiency, high blood pressure, insomnia, depression and menopause, have specific programs of Iyengar yoga associated with them. Iyengar himself worked with patients after patients had myocardial infarctions. The asanas can be adjusted based on the patient’s stage of recovery. These programs are formulated in their most advanced form at the centre of Iyengar Yoga: the Ramamani Iyengar Memorial Yoga Institute located in Pune, India.
What distinguishes Iyengar Yoga from other styles of yoga In summary, the Iyengar method of Yoga may be said to define itself as different from other styles of Yoga by 3 key elements, namely technique, sequence and timing:
Technique means that in practice one learns ever finer adjustments in the alignment of how one performs one’s asana and pranayama. Sequence refers to the sequences in which asana and pranayama are practiced. For example, by varying which postures are practiced after which, the mental and emotional effects of the practice can be intensified in a manner not otherwise possible in order to bring about changes to the whole being including ones spiritual evolution. Timing refers to the length of time spent in postures or pranayama. Postures cannot be done swiftly or without awareness. It takes time to move into a posture and become stable. When this has been achieved then one remains stably for some time to intensify the depth of the posture and so extract its benefit. Otherwise the potential effects and benefits remain small compared to what is possible.
So one can begin to see how Iyengar yoga cultivates all 8 disciplines of yoga and is far from merely “gymnastics and deep breathing.” With practice and understanding, one realises that Asana (posture) is as different from stretching or gymnastics just as Pranayama (Breath control) is different from merely deep breathing and meditation is different from self-induced trance.
The prolonged practice of asana and pranayama affects the individual on an organic (physiological), mental and spiritually level as well as just physically.
Is Iyengar Yoga for You?
Don’t get the idea that an Iyengar class will be easy, even though the style of practice is adaptable to different levels. Iyengar is also very appealing to more advanced yogis who want to work on their alignment. People who are very meticulous, technical, have an interest in anatomy, and an appreciation of subtle movements in the body may enjoy Iyengar-style practice. Even if you never take an Iyengar class, his influence is so prevalent today you will surely encounter it in the way poses are taught and props are used across the yoga spectrum.
Tags: Iyengar Yoga
21 Nov 09 What is Power Yoga?
Power yoga is a general term used in the West to describe a vigorous, fitness-based approach to vinyasa-style yoga. Most power yoga is closely modeled on the Ashtanga style of practice. The term “power yoga” came into common usage in the mid 1990s, when several yoga teachers were looking for a way to make Ashtanga yoga more accessible to western students. Unlike Ashtanga, power yoga does not follow a set series of poses. Therefore, any power yoga class can vary widely from the next. What they have in common is an emphasis on strength and flexibility. The advent of power yoga heralded yoga’s current popularity, as people began to see yoga as a way to work out. Power yoga brought yoga into the gyms of America.
Power Yoga is one of the impressively stimulating Yoga styles that, primarily, is the result of the American interpretation of Ashtanga Yoga.
Power Yoga is the ultimate sweat generating, muscle-building vigorous workout. Power Yoga exercises are not for the mild, calm or even moderate types of students. It is certainly not for those coming it from a beginner’s point.
They too would be well advised to be careful about throwing themselves into it without very good instruction. Ideally, a good Power Yoga teacher can cater to such newcomers, too.
As against other forms of Yoga, in core power yoga there is very little or almost no stopping between yoga poses. For this reason, it is a powerful and forceful aerobic workout regimen.
A lot of sports enthusiasts take up Power Yoga because of its ability to balance opposing muscle groups. This lets ease a number of – if not all – sports pains and injuries. However, it is also true that the word Power yoga does not automatically compare to a full on exercise session. A lot of folks employ the term. However they are yet are mindful of the passionate internal power that comes with the practice. A lot of people come to Power Yoga carrying with them the impression that ‘good workout routines’ are what this practice is all about.
Oftentimes, such folks end up realizing that not only has a strong work session been accomplished but what is happening is that life changes start tiptoeing in. These changes, likewise, correct their perception of workout to work within. That is the magic of Power Yoga. Power Yoga teachers and instructors who recognise this fact, underscore their approach accordingly. They, subsequently, help enhance the Power Yoga experience for people whose early agenda was a strong, perspiring session. What more can you ask for?
Who Invented Power Yoga?
Two American yoga teachers are most often credited with the near simultaneous invention of power yoga: Beryl Bender Birch, based in New York, and Bryan Kest, based in Los Angeles. Not coincidentally, both these teachers had studied with Ashtanga master Sri K. Pattabhi Jois. Using the term power yoga differentiated the intense, flowing style of yoga they were teaching from the gentle stretching and meditation that many Americans associated with yoga. Another name often associated with power yoga is Baron Baptiste. Baptiste has his own method, which is only taught by teachers he certifies.
Is Power Yoga for You?
Power yoga classes can vary widely from teacher to teacher. However, power yoga will most likely appeal to people who are already quite fit, enjoy exercising, and want a minimal amount of chanting and meditation with their yoga.
Tags: Power Yoga, Yoga teachers
21 Nov 09 What is Ashtanga Yoga?
Ashtanga (also spelled Astanga) means “eight limbs” in Sanskrit, which refers to the eight limbs of yoga laid out in the Yoga Sutras of Patanjali. Ashtanga Yoga was developed by Sri K. Pattabhi Jois. Ashtanga Yoga revolves in Pattanjali’s idea that the path of purification is composed of eight limbs of Yoga. Pattabhi Jois said that it is no possible to practice the eight spiritual practices when the body is fragile and the organs are inundated with hindrances. Ashtanga Yoga requires the practice of Asanas in order to improve the body’s state of health and make it physically powerful.
Ashtanga yoga literally means “eight-limbed yoga,” as outlined by the sage Patanjali in the Yoga Sutras. According to Patanjali, the path of internal purification for revealing the Universal Self consists of the following eight spiritual practices:
Yama – Self-restraint or ethical conduct
Niyama – Personal and religious observance of purity, devotion and study
Asana – Physical activity
Pranayama – Breath control or regulation
Pratyahara – Abstraction of the senses
Dharana – Concentration
Dhyana – Meditation that leads to Samadhi
Samadhi – Absorption in the sublime and blissful awareness
The first four limbs—yama, niyama, asana, pranayama—are considered external cleansing practices. According to Pattabhi Jois, defects in the external practices are correctable. However, defects in the internal cleansing practices—pratyahara, dharana, dhyana—are not correctable and can be dangerous to the mind unless the correct Ashtanga yoga method is followed. For this reason, Pattabhi Jois emphasizes that the “Ashtanga Yoga method is Patanjali Yoga” .
Ashtanga Yoga is a vigorous, athletic style of practice; it brings strength, flexibility, and stamina. The postures are more difficult than those performed in other styles, participants move through a series of flows that will help the muscles to be very flexible and help the body avoid damages due to the physically challenging style of Ashtanga. The so-called Power Yoga is based on Ashtanga.
About the Ashtanga Series of Poses
The first or primary series, called Yoga Chikitsa, is described in Yoga Mala. Yoga Chikitsa, which means yoga therapy, realigns the spine, detoxifies the body, and builds strength, flexibility and stamina. The series of about 75 poses takes an hour and a half to two hours to complete, beginning with sun salutations and moving on to standing poses, seated poses, inversions and backbends before relaxation.
The intermediate or second series is called Nadi Shodana, meaning nervous system purification. It cleanses and strengthens the nervous system and the subtle energy channels throughout the body. This series is only introduced when the primary series is strong. It follows the same progression (sun salutations, standing, sitting etc.) as the primary series, but introduces new poses and variations.
The four advanced series are called Sthira Bhaga, which means divine stability. Pattabhi Jois originally outlined two intensive advanced series, but later subdivided them into four series to make them accessible to more people. These series emphasize difficult arm balances and are only appropriate for extremely advanced students.
Ashtanga Classes: Led and Self-Led
Many yoga studios offer led Ashtanga classes, meaning a teacher leads the class and instructs students in the order of the poses, usually in the primary or secondary series. Once students know the order of poses very well, they may often opt for self-led, or Mysore style practice. This is an opportunity for students to practice at their own pace and level of ability, but in the company of other students and with the encouragement and advice of a teacher, as needed. Ashtanga is also an ideal foundation for home practitioners, once they know the sequence of poses.
Tags: Ashtanga Yoga, Yoga poses
21 Nov 09 What is Hatha Yoga?
Hatha Yoga Definition
Hatha yoga is the most widely practiced form of yoga in America. What most people in West refer to as simply “yoga” is actually Hatha Yoga. It is the branch of yoga which concentrates on physical health and mental well-being. Hatha Yoga is a system of yoga introduced by Yogi Swatmarama, a yogic sage in the 15th century in India. Hatha yoga uses bodily postures (asanas), breathing techniques (pranayama), and meditation (dyana) with the goal of bringing about a sound, healthy body and a clear, peaceful mind. There are nearly 200 hatha yoga postures, with hundreds of variations, which work to make the spine supple and to promote circulation in all the organs, glands, and tissues. Hatha yoga postures also stretch and align the body, promoting balance and flexibility.
The origins of hatha yoga have been traced back to the eleventh century A.D. The Sanskrit word ha means “sun” and tha means “moon,” and thus hatha, or literally sun-moon yoga, strives to balance opposing parts of the physical body, the front and back, left and right, top and bottom. Some yoga masters (yogis) claim that hatha yoga was originally developed by enlightened teachers to help people survive during the Age of Kali, or the spiritual dark ages, in which Hindus believe we are now living.
Yoga was brought to America in the late 1800s, when Swami Vivekananda, an Indian yogi, presented a lecture on yoga in Chicago. Hatha yoga captured the imagination of the Western mind, because accomplished yogis could demonstrate incredible levels of fitness, flexibility, and control over their bodies and metabolism. Yoga has flourished in the West. Americans have brought to yoga their energy and zest for innovation, which troubles some Indian yogis and encourages others, as new variations and schools of yoga have developed. For instance, power yoga is a recent Americanized version of yoga which takes hatha yoga principles and speeds them up into an extremely rigorous aerobic workout, and many strict hatha yoga teachers oppose this sort of change to their philosophy. Other variations of hatha yoga in America now include Iyengar, Ashtanga, Kundalini, Kripalu, Integral, Viniyoga, Hidden Language, and Bikram yoga, to name a few. Sivananda yoga was practiced by Lilias Folen, who was responsible for introducing many Americans to yoga through public television.
The original philosophers of yoga developed it as an eight-fold path to complete health. These eight steps include moral and ethical considerations (such as honesty, non-aggression, peacefulness, non-stealing, generosity, and sexual propriety), self-discipline (including purity, simplicity, devotion to God, and self-knowledge), posture, breath control, control of desires, concentration, meditation, and happiness. According to yogis, if these steps are followed diligently, a person can reach high levels of health and mental awareness.
As it has subsequently developed, hatha yoga has concentrated mainly on two of the eight paths, breathing and posture. Yogis believe breathing to be the most important metabolic function; we breathe roughly 23,000 times per day and use about 4,500 gallons of air, which increases during exercise. Thus, breathing is extremely important to health, and prana, or life-force, is found most abundantly in the air and in the breath. If we are breathing incorrectly, we are hampering our potential for optimal health. Pranayama, literally the “science of breathing” or “control of life force,” is the yogic practice of breathing correctly and deeply.
In addition to breathing, hatha yoga utilizes asanas, or physical postures, to bring about flexibility, balance and strength in the body. Each of these postures has a definite form and precise steps for achieving the desired position and for exiting it. These postures, yogis maintain, have been scientifically developed to increase circulation and health in all parts of the body, from the muscular tissues to the glands and internal organs. Yogis claim that although hatha yoga can make the body as strong and fit as any exercise program, its real benefits come about because it is a system of maintenance and balance for the whole body.
Hatha Yoga tries to achieve balance between body and mind, as well as attempts to free the more subtle spiritual elements of the mind through physical poses or Asanas, Breathing Techniques or Pranayama, and Meditation.
Annotation:
Asanas are various body positions designed to improve health and remove diseases in the physical, causal, and subtle bodies. The word “asana” is Sanskrit for “seat”, which refers not only to the physical position of the body but also to the position of the body in relation to divinity. They were originally meant for Meditation, as the postures can make you feel relaxed for a long period of time. The regular practice of Asanas will grant the practitioner muscle flexibility and bone strength, as well as non-physical rewards such as the development of will power, concentration, and self-withdrawal.
Pranayama is derived from the words “prana” (life-force or energy source) and “ayama” (to control). It is the science of breath control. This is an important part of Hatha Yoga because the yogis of old times believed that the secret to controlling one’s mind can be unlocked by controlling one’s breath. The practice of Pranayama can also help unleash the dormant energies inside our body.
Tags: Asanas, Breathing Techniques, Hatha Yoga, Meditation, Pranayama, Yoga poses
