Yoga

Yoga is skill in action
without regard for results.

- Bhagavad-Gita 2.50

Physical postures are mastered
when practiced mindfully, effortlessly,
and with awareness of the Infinite.
- Yoga Sutras 2.47

 

Hatha yoga is a mind/body exercise which dates back thousands of years to India. The word yoga means “union” or “joining”.  Although there are several branches of yoga (Raja, Karma, Jnana, Bhakti and others), hatha yoga refers to achieving the union of the mental, emotional, physical and spiritual selves through the practice of physical postures and special breathing techniques.  For those interested, yoga can go beyond the physical exercises to incorporate dietary recommendations, meditation, service to others, philosophy, and moral and ethical guidelines for living.  Yoga is neither a sport nor religion.

Hatha yoga is noncompetitive and emphasizes show, purposeful movements practiced mindfully and in combination with deep breathing.  Yoga can be modified to help people achieve a wide range of personal and fitness goals.  Some styles of yoga are gentle and slow while others are vigorous and strenuous.  Yoga’s benefits include the ability to:

• Tone, stretch and strengthen the body
• Increase self-awareness, self-discovery and self esteem
• Relieve stress
• Improve concentration and mental functioning
• Awaken and balance the emotions
• Benefit the muscular, skeletal, nervous, circulatory, endocrine, digestive and respiratory systems
• Optimize energy and vitality

Yoga features postures that are done standing, sitting and lying down.  Quality of movement takes precedence over quantity. All movements are coordinated with deep, diaphragmatic breathing to maximize the entire experience.  Each type of stretch offers special yoga benefits.

• Moving Sequences promote coordination and grace.  They help warm up the body and get the energy moving.  Vinyasa-style yoga combines individual movements together into a posture flow.  The Sun Salute and Moon Salute are other examples.

• Standing Poses tone and strengthen the whole body and can provide a full range of movement for a complete workout.  They can be practiced at the start or end of a session.  They strengthen the nerves of the legs and bring awareness to the entire body.  Examples include the Triangle, Right Angle Pose and variations, Tripod, Pyramid.

• Balancing Poses foster poise and grace.  They increase mental concentration while toning and strengthening the legs.  The Tree, Dancer and Eagle are examples.

• Backward Bends increase energy flow, improve posture, stimulate the nervous system, and bring flexibility and strength to the back.  They require careful attention to alignment and are practiced while fresh and after taking time to warm-up thoroughly.  They are followed by forward bends and spinal twists.  Cat stretches, standing arch, cobra, locust, bow, and bridge pose are some of the better known back bends.

• Forward Bends are relaxing and soothing to the nervous system.  They reduce tension, improve posture, help body alignment and assist digestion and elimination.  They can be practiced anytime and can be done either standing or sitting.  The forward fold and cobbler stretch are examples.

• Twists release pressure on the spinal nerves and cultivate better body alignment.  Although they can be practiced throughout the session, they often follow backward and forward bends to relieve compression and tension.  The spinal twists can be done sitting, standing or lying down.

• Sitting Poses incorporate twists, balancing poses, and backward and forward bends.

• Inverted poses improve circulation, balance the endocrine system and counteract the negative effects of gravity.  The shoulder stand and headstand are the best examples.
• Here’s a standing yoga sequence that is “good to the core.”  It will flatten your tummy, strengthen your back, tone your legs and hips.

Yoga is versatile. Yoga can accommodate people with a variety of physical conditions ranging from improving athletic performance, endurance and stamina to relieving aches, pains and headaches.  Therapeutic yoga adjusts postures, pacing and sequences to benefit those with heart problems, cancer, arthritis, injuries, etc.  Desktop Yoga ® was specifically designed by Julie Lusk for people who work at a desk, computer or workbench.  Traditional yoga postures were modified to be done by anyone sitting in a chair to relieve stiff backs, tired eyes, and sore necks, wrists, arms and legs.

Incorporating yoga – where and who. Yoga is being taught in yoga studios, hospitals, complimentary medicine clinics, schools, businesses, churches, athletic clubs and community centers and has become popular with both the younger and older generations.  Classes can be offered to people who

are fit as well as to people who are physically ill or diseased.  It is especially attractive to “boomers” who want to be active but are no longer interested in exercises that jar the bones, muscles and joints.

How to get started. It’s best to join a yoga class to get off to a great start.  Be sure to select a qualified teacher and a class that fits your needs.  Ask what yoga props may be needed.  Props may include a yoga mat, block, strap, blanket, etc.

Selecting a yoga teacher. The Yoga Alliance has identified minimum training standards for teachers and registers them at the 200 and 500-hour level. Certification courses exist for yoga teachers. Unfortunately, these courses have different standards and some are better than others. Here are some recommendations to consider when choosing a teacher for yourself or to teach a class for clients.

1.    What are his/her qualifications?

2.    How long has s/he been teaching?

3.    Is s/he registered? Certified?  When? By whom? Length of training?

4.    Does s/he practice what s/he preaches?  A good role model?

5.    Who are his/her references?

6.    Are classes gentle or vigorous?

7.    Is emphasis placed on physical alignment? Meditation? Philosophy and spirituality? Geared toward special populations?

8.    What is the class format?

In summary, Hatha yoga can be considered the “original wellness program” because it incorporates so many principles and practices found in wellness and mind/body programs today.  Yoga can be enjoyed throughout a lifetime by a wide range of people.

Adapted from an article entitled Incorporating Yoga in Health Promotion by Julie Lusk. Originally published in Wellness Management, Volume 14, Number 1, Spring, 1998.

Get your copy of this Yoga Guidebook by Julie Lusk.  It includes:

• Important Guidelines for the Practice of Yoga

• Benefits, Cautions and Contraindications for yoga poses

• Yoga Asana Chart ©

• Alignment Guidelines and Selected Warm Ups to Open Joints and Warm Muscles

• Yoga Guidelines for Health Conditions (arthritis, back problems, cancer, high blood pressure, menstruation, pregnancy, PMS and menopause, etc.)

• And more!

 

Ocean Breath / Ujjayi Breath Breathing Practice

Ujjayi is pronounced oo-JAH-yee or sometimes “ooo” as in cool and “ji” as in hi Time: 5 minutes or longer

Summary: The Ujjayi Breath, also called the Ocean Sounding Breath, is a yogic breathing practice that builds on the benefits of Dirgha Breathing, the complete breath. Meditative and calming, it creates concentration while it creates stamina and endurance. It produces a calming and meditative quality. This breath helps relieve sinus problems and can diminish headache pain.

The Ujjayi is performed by taking long, slow and deep breaths (the complete dirgha pranayama) while creating a special sound in the back of the throat that sounds like the ocean waves. Although you will breathe in and out through your nose when doing Ujjayi, it is easier to learn first by breathing through an open mouth while whispering the sound of “home” or “Om.” Doing so will allow you to experience the open feeling in your throat that is used in Ujjayi breathing. When practicing, notice how your lips are slightly open when whispering the “ho” or “o” sound. Also notice the open feeling in your throat. Maintain the open sensation in your throat as the sound changes into “mmm.”

Listen to the sound at the back of your throat as you continue breathing out. Repeat several times drawing out the “mmm” sound more and more each time. This is the Ujjayi sound, a unique, audible Darth Vader-type sound. This same sound and feeling in your throat is used for the inhalation as well.

Next, close your mouth and continue breathing in and out through your nostrils while maintaining that feeling and sound in your throat. When done correctly, there is a slight constriction in the glottis (the opening between the vocal chords) during inhalation and exhalation. Once mastered and the breath is refined, the sound is made by fully relaxing the same area of the throat.

Let’s begin. Either come into a comfortable seated position with your spine erect or lie on your back. Begin by taking long, slow and deep breaths through the nostrils. Allow the breath to be gentle and relaxed as you slightly contract the back of your throat creating a steady ocean sound as you breathe in and out. The sound need not be forced but it should be loud enough so that if someone came close to you they would hear it.

Gradually, lengthen the inhalation and the exhalation as much as possible without creating tension anywhere in your body, and allow the sound of the breath to be continuous and smooth. Keep the pitch and intensity of the breath consistent and even throughout. Practice breathing so both your inhalation and exhalation are equal in length and duration.

Continue practicing, allowing your inhalations and exhalations to follow a circular flow that is continuous and almost seamless, leaving as little space between the incoming and outgoing breath as possible.

Remember, to relax into your breathing; there is no reason to rush. Another breathing pattern to practice after your Ujjayi breath becomes smooth and seamless is to hold the breath for a few seconds at the end of the inhalation and/or at the end of the exhalation. This tends to produce more focus. However, never hold your breath if you have high blood pressure.

Salutation to the Moon – Chandra Namaskar

Here’s a beautiful yoga posture sequence called the Salute to the Moon.  Like the Sun Salute, it is a wonderful way to link poses and breathing together to build endurance and create relaxed energy.  It Standing postures are done in a way that flows as naturally as the moon moves through its phases.  Julie’s moon salute sequence features the mountain, moon, star, forward bend, warrior options, and a standing spinal twist.  It’s heavenly!  Click above to download and print it or watch a short video below.   Best of all, invite Julie to teach the Moon Salute at a yoga workshop. Salutation to the Moon – Chandra Namaskar (PDF) gives you the photos and a description of each posture in the Salute to the Moon. Salutation to the Moon with Breath – Chandra Namaskar (PDF) shows photos for each posture with the proper breathing for the Salute to the Moon.

 

 

 

 

Here’s a handy Yoga Glossary