Yoga
The practice of Yoga has been around for 1,000’s of years, but has gained popularity in the Western Countries fairly recently. Perhaps this is because alternate therapies have become more accepted, or perhaps this is because people are seeking ways to relax and connect with their spirituality. The practice of Yoga by celebrities such as Madonna have also helped to increase it’s popularity.
Yoga is made up of three parts: exercise, breathing (Pranayama), and meditation. Yoga is done with simple movements that help stretch and strengthen the nervous system and major muscle groups, increase circulation providing the brain and other vital organs with fresh blood and nutrients, and press on glands and organs to stimulate the hormonal system. Practicing Yoga for even a short time each day will help you have more energy and help you feel better.
First, the postures that you do with Yoga are also called Asanas. These Asanas help you to do more than just stretch. They also help you to open the energy channels, or chackras, in the body. Asanas help to cleanse and strengthen the body. They also help you to control and focus our mind.
While doing Yoga poses, one should try to reach your outer limits in the pose, holding before you feel any pain, stress, or pressure, but not before you feel a good stretch. You want your body to work a bit. If you have not practiced Yoga postures before, you should read a good beginner’s book on it or seek training by a professional Yoga instructor before you begin. There are 6 main types of Yoga postures:
- Seated Postures
- Standing Postures
- Supine Postures
- Prone Postures
- Balance Postures
- Twisting Postures
After you learn the Yoga postures, you can progress on to Yoga sequences. Yoga sequences are a string of postures arranged to flow together one after the other. This is called vinyasa, meaning a yoga flow.
You will want to start with Basic Yoga sequences before moving onto the Advanced Yoga Sequences. Seated and standing sequences can be put together for a longer session. Make sure to read the whole sequence before you try it. If you are not sure of any of the poses in the sequence, practice it first until you are comfortable, and as always remember to focus on your breathing and breathe deeply as you do the Yoga sequence. Take each pose to your limit and relax deeper into the pose rather than pushing into it.
Second, while holding an Asana, breathing is important. One should make sure to breathe both slowly and deeply. Breathing exercises can help you learn to deal with stress and anxiety. Learning to focus on the sound of your breath going in and out will help you gain the power of concentration, strength of mind, and the ability to deal with daily stressors. Learning good breathing techniques will also help strengthen the respiratory muscles and increase vital capacity.
Pranayama are the breathing exercises created by the ancient yogis for purification. Prana means "life force energy" and Yama means "control or mastery of". Pranyama is used to control, cultivate, and modify the life force energy within your body. Prana is taken into our bodies as we breathe, and because these exercises help us learn to take in more air, the intake of Prana also increases.
When you practice Pranayama, you are to let your thoughts go and focus solely on your breathing. You will always sit with your spine straight and your body relaxed. With the exception of Kapalabhati, all Pranayama exercises require you to breath slow and steady, and you breathe in and out of your nose and down into your belly using your diaphragm.
Third, Relaxation training teaches you to be more conscious of your body so that you can let go of any muscle tension and prevent pain and stiffness. Relaxation exercises always come before meditation. Meditation is the process of trying to stop thinking for a few minutes at a time. Doing this is extremely empowering; you learn to live fully in the moment and let go of worries concerning the past or future as well as relieve loneliness. Regular practice of meditation can help you to realize that there is a part of you that cannot become ill or die, and that can be a steady source of personal power and strength. Yoga gives you a deeper relationship with your real self - not merely the physical body which is always changing and delicate.
The techniques of meditation are straightforward and easy to learn, but learning to keep the mind focused will take much time, patience, and practice. The benefits of a regular meditation practice include decreased stress, tension, anxiety and frustration, as well as increased memory, concentration, inner peace and whole body well-being.
General Cautions/Instructions
- Practice on an empty stomach, and if at all possible with empty bladder and bowels.
- Do not wear restrictive clothing, socks, or shoes.
- Consult your doctor before beginning yoga if you have back or hip discomfort, displaced vertebrae, spurs, arthritis, or other physical limitations.
- Relax your eyes, ears, throat, and abdomen, and breathe normally while you do all Yoga poses.
- Do NOT overexert yourself. Pain and discomfort should be minor and momentary. Any intense or relentless pain means that there is either a physical problem or incorrect execution of the pose. See your doctor and/or a professional Yoga instructor immediately.
- Inverted poses are not to be done during menstruation.
- Pregnant women should consult their doctor before beginning Yoga. Do not do deep forward bends or other poses that compress or twist the abdomen.
- Those with high blood pressure, heart problems, ear problems, or detached retina should not do the inverted poses. Also, see a professional Yoga instructor if you have neck problems.
- If you are not accustomed to the inverted poses, it is best to have a trained Yoga instructor help you.
Remember: Books, videos, or other written instruction cannot replace the knowledge of a qualified Yoga instructor. Yoga instructors can help teach you how to do the poses correctly, and help you make adjustments accoRDIng to your personal physical needs.
