Yoga can be any or all of the following, depending on
WHY you want to take it and HOW you incorporate Yoga
into your life:
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1) |
A great physical fitness program, involving
stretching, strengthening, and elongating the spine
for proper
alignment of the vertebrae |
|
2) |
Breathing techniques and relaxation, lowering blood
pressure, increasing cardio-vascular health,
increasing lung capacity, releasing tension and
stress, and learning to relax and enjoy life
|
|
3) |
Meditation - to calm the mind; bring emotional
balance, mental clarity, focus and concentration
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|
4) |
The learning of a philosophy, by experiencing
emotional tension release from your own body,
increasing awareness of what is happening in your
own body and mind (many yogis and yoginis notice and
feel their heartbeat, circulation flowing through
their body, can increase of decrease blood pressure
at will, a heightened awareness of what is going on
in your body, then you have a heightened awareness
of what is going on with your mind). So yoga is
EXPERIENTIAL LEARNING - you don't accept dogma as it
is told to you - you question everything, until you
feel beliefs yourself and understand what is right
for you. |
|
5) |
A philosophy of life - following several basic
principles (non-harming, truthfulness, discipline -
see my web site under Yoga Information/Yoga
Philosophy/Yamas and Niyamas). It is to awaken the
"witness consciousness" - the part of you that can
step back and observe what your brain is doing, what
is happening for you - dispassionately, so you can
better understand yourself. |
|
6) |
A Spiritual Practice - Spiritual fulfillment - as
you learn to awaken the witness consciousness,
meditate, and increase your awareness, at some
point, you realize that you are MORE than this Body,
this Mind, this shell - that you are a drop of
beautiful energy in a spiritual ocean (to use the
cliché, you are one with everything - Spirit/Life
Energy/God/Power of the Universe is in you) and this
is a truly fulfilling experience when you realize
this for yourself. Someone can TELL you about this
all they want, but you really need to feel it and
experience it for yourself - awakening the divine
energy in you. |
Take what you need from Yoga. For some people,
it is simply a class to take where they get a good
stretch and a nice balanced work out. For others, it is
a way of life - we talk about being on the Yogic Path,
our own hearts leading us where we need to go. Yoga is
about Union - the unity of YOURSELF with the LIVING
WORLD around you - you are part of the divine dance. It
is about releasing tension in the body and the mind,
relaxing, and bringing the mind to stillness so you can
listen to your heart, so you can learn and grow.
If you are feeling empty right now, you need to
think about whether it is a spiritual emptiness you
feel. Yoga is NOT a religion, but it does encourage you
to connect with your inner spirit and follow its
guidance. It is a spiritual practice IF you want it to
be. It may help you.
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SOME OF THE MANY BENEFITS OF YOGA: |
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1. |
BUILD STRENGTH |
|
2 |
TONE & SCULPT THE BODY |
|
3 |
LEARN TO HAVE A CALM AND NON-REACTIVE MIND |
|
4 |
IMPROVE THE HEALTH OF YOUR BACK - ELONGATE THE
SPINE, RESIST COMPACTION OF THE SPINAL COLUMN, AVOID
FUSION OF THE VERTEBRAE |
|
5 |
PREVENTS OSTEOPOROSIS |
|
6 |
BALANCES ENDOCRINE SYSTEM, HELPING WITH SYMPTOMS OF
MENOPAUSE, PMS, THYROID |
|
7 |
DEVELOP AWARENESS |
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8 |
INCREASE CONCENTRATION |
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9 |
IMPROVE FLEXIBILITY |
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10 |
CREATE STAMINA |
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11 |
INCREASE ENERGY |
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12 |
GAIN BALANCE AND AGILITY |
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13 |
CONNECT WITH YOUR SOUL |
TRANSFORM YOUR LIFE
Physical/Mental/Spiritual Benefits:
Integrating yoga into your life allows you to appreciate
more. You develop a great openness to sensation, and a
softening occurs. Intimacy, with yourself or others,
thrives in an environment of exploration. Yoga can
transform your life.
Health Benefits: Yoga is not intended as a
substitute for a regular medical care regimen. However,
yoga, working in conjunction with your regular health
care program, can provide tremendous benefits. A
regular yoga practice benefits the following
conditions: Carpal Tunnel Syndrome, Menopause, ADD
(Attention Deficit Disorder), Anxiety, Depression, High
Blood Pressure, Migraines, Insomnia, Fused Vertebrae,
Arthritis, Chronic Pain, Scoliosis, Sciatica,
Respiratory Ailments, Digestive Disorders, and
diabetes. It benefits many other conditions also. If
you have a particular physical limitation you are
working with, or an area that you would like to develop
further, please speak with one of our instructors and we
can provide guidance and suggestions for additional yoga
postures for you.
How Often Do I Need to Practice? Practice once a week
to gradually release tension. Practice twice a week to
maintain good health. Practice 3-5 times a week to
shape your body and mind, and transform your life!
Patanjali's Yoga Sutras are the most revered yogic
text. The Sutras contain a great deal of information
about the philosophy, practice, methods and ideology of
yoga, and a great many texts and treatises have been
written analyzing this information. My goal here is to
provide you with a brief overview of some of the key
concepts of the yogic path.
The Yamas and Niyamas are "the ten commandments"
of Yoga - 10 basic principles by which every yogi and
yogini tries to live their life, improving one's
connection to oneself and others.
The Eight-Fold or Eight-Limbed Path is a map for
the journey of the soul to its Self, the SOURCE. It
describes the 8 basic limbs of a yoga practice - five
limbs of external practice, and the final three limbs of
internal practice.
There are many types of Yoga. Some of the most
well-known are the following:
Hatha Yoga - the physical yoga practice that
comes to mind when most of us think of yoga. The
Sanskrit word "Ha" means "sun" and "tha" means "moon."
Hatha yoga uses the body as a doorway to connect with
the Source (your own inborn divinity). Hatha yoga
increases health for ALL practitioners, and can unite
body, mind, and spirit. Hatha Yoga purifies and
prepares the body for meditation and enlightenment
Karma Yoga - The Yoga of Service. The practice
of Karma Yoga is selfless service for the benefit of
others. One could say that Mother Theresa was a Karma
Yogini. Key concepts of Karma Yoga are to act
selflessly, without attachment and with integrity.
Karma yogis practice non-attachment to the results of
their actions, while trying to see the divinity in every
person. For a deeper definition of non-attachment, see
Aparigraha under the Yamas section.
Bhakti Yoga - The yoga of Devotion. Bhakti Yogis
practice prayer, rituals of devotion, and chanting to
each one's own name of God. One does not need to be
attached to a formal Religion to practice Bhakti Yoga.
One follows one's own spirituality, and respects and
honors the spirituality of others.
Tantra Yoga (including Kundalini Yoga) -
Traditionally, this is a path of total commitment to the
practice of Kundalini Yoga, devoting one's life - body,
mind, and soul, into the quest for union with the
Divine. Practitioners lead a fairly ascetic lifestyle,
following complex rituals to assist in waking the latent
spiritual energy in the body (believed to be coiled at
the base of the spine). Tantra is about honoring both
the dark and light sides of the body as being divine.
"If God is everywhere - in the flower, the sun, the
heart, then God is also in the garbage, the dark, the
genitals." Tantra has been widely misrepresented in the
West. While a some practitioners may include sex in a
few Tantric Rituals, Tantra is a spiritual path about
awakening the divinity within one's being.
Jnana Yoga -(pronounced Gyah-nah) The Path of
Knowledge and Wisdom. Practice of Jnana Yoga is
self-observation and study of yogic scriptures to
connect with the wisdom in the spirit. It is the path
of knowledge gained through the experience of other
yogic practices (hatha, karma, raja, or bhakti yoga).
Jnana Yoga teaches non-dualism. In other words,
everything is one - there is one singular reality, and
our perception of separateness is a misconception.
Guru Yoga - the yoga of dedication to a Yoga
Master as a teacher and a guide along one's own
spiritual journey. The Guru is expected to be an
enlightened individual, who assists spiritual
realization in his/her disciples.
Mantra Yoga - the yoga of sound as a doorway to the
divine. Mantra Yoga uses sound to integrate the
body/mind/spirit, and to bring intense concentration to
the mind. Mantras are words, syllables, or phrases
repeated over and over until the integrate into one's
consciousness.
Raja Yoga - "Raja" is loosely translated as
"royal" or "king's" yoga. Raja Yoga is the yoga of
meditation. Raja Yoga is practiced by following the
Eight-Limbed Path outlined by Patanjali in the Yoga
Sutras, which is a map for the journey of the soul to
its Self. See The Eight-Fold Path for more information.
Major yoga Asans
Pranayama - Breathing Techniques
Life Energy is called prana (prah-nah). In
sanskrit, the word for breath is the same as the word
for life - prana. The first thing you do as you enter
this world is to inhale. Your last act in this life is
to exhale. When prana leaves the body, we die. The
breath is a metaphor for life energy. In yoga, and in
Ayurveda, we seek to sustain and enhance the life force
as much as possible - absorbing as much prana through
breath, food, visual surroundings, sound, all our senses
as possible. The most significant way of doing this is
through the practice of pranayama (prah-nah-yah-mah),
breathing techniques or breath control. Yama (yah-mah)
is translated as control, discipline, regulation or
mastery. Hence, some translate pranayama as "breath
control." Ayama (ah-yah-mah) is expansion, growth,
extension, augmentation or magnification. Hence,
another translation is "expansion of the life force."
Both are loosely translated as "breath control," but
realize that there is much more behind this definition.
Breathing is one of the few autonomic functions of
the body that we may also control (although more
experienced yogis and yoginis may control heart rate,
blood pressure, skin temperature, and other functions
previously believed to be autonomic). The breath is
seen as an important link between our body, our mind,
and our spirit - moving from the purely physical realm,
to the mental, to the spiritual.
Why Practice Pranayama?
Yoga may be an ancient Eastern tradition, but I am a
modern, Western person. Why should I practice this?
What direct, proven benefits are there to me? AHA!
GOOD QUESTION! I was hoping someone would ask this!
There are many proven benefits to pranayama (the
practice of breathing techniques). I will list some of
the benefits, and then cite a few examples.
Pranayama Benefits:
9 out of 10 adults in the U.S. are chest breathers -
shallow breathing into the chest, not reaching deep in
the lungs at all. Children are born as belly breathers
because it is HEALTHIER and more NATURAL breathing for
the body. Stress and environmental conditioning change
us into chest breathers as we mature. We can regain our
ability to breath in a slow, deep, and healthy manner
through pranayama - breathing from the belly button on
up.
In most people, the bottom 1/3 of our lungs is "dead
space." We breath so shallowly, we hardly use this 1/3
at all. For individuals with respiratory concerns,
learning to breath into the healthy, undamaged bottom
1/3 of the lungs, where there is pink healthy tissue to
absorb oxygen, can be beneficial. Check with your
doctor first!
increases the rate of metabolism (to aid with weight
loss) - also Agni, the digestive fire, is extremely
important in Ayurveda (Eastern Medicinal Branch of Yoga)
- having a healthy digestion will improve your entire
state of health - body and mind
♦
Strengthen the immune system
♦
Calms and steadies the mind
♦
Improves focus and concentration
♦
Can raise or lower blood pressure, depending upon the
technique chosen and the desired result
♦
Body uses oxygen more efficiently, increasing our
health
♦
Provide sufficient oxygen for the functioning of every
cell in our body. Without sufficient oxygen, we cannot
metabolize
food properly, and nutrients are wasted (take time to
breath deeply between your bites of food during
mealtimes - aids
digestion in many ways)
♦
Increases VO2 Max (the efficient use of oxygen in the
body - measured most commonly in athletes)
♦
Increases lung capacity
For those suffering from lung damage (emphyzema, etc.),
can learn to draw air more deeply into the lungs,
reaching undamaged lung tissue and allowing easier
breathing. Most smokers are shallow "chest breathers"
and so they draw smoke into the upper 1/3 to 2/3 of the
lungs. Once he has given up smoking, an individual can
be taught to breath deeply into the bottom 1/3 of the
lungs, allowing the body a sufficient supply of oxygen
and increasing health.
Reduce stress - when encountering stress, one of our
first responses is to hold the breath, or breath very
shallowly. This is a "fight or flight", primitive
response that may have served us at one point in our
evolutionary development. However, now, we respond
this way to even slight stimuli - while driving in
traffic, buzzer on a microwave going off, etc. We spend
a great deal of our day actually holding our breath.
Learning to consciously focus on deep breathing relaxes
the body and calms the mind, and keeps the oxygen
flowing, improving our health!
better emotional control and equilibrium - As a common
remedy for stress, we use the expression " take a deep
breath." Breathing actually allows us to respond to
events more clearly, rationally, and calmly by supplying
the brain with ample oxygen. A lack of oxygen can cause
lack of concentration and emotional unbalance.
Improved physical control of the body.
Remove waste products such as Carbon Dioxide and other
toxic gases from the body, so they do not remain in the
blood stream - this exchange in done through the alveoli
in the lungs
Spiritual benefits of breathing - healthy body, calm
mind, and inner serenity. These take you on the road to
spiritual discovery.
Nasal passages have many nerve endings, and breathing
techniques can stimulate calming centers of the brain.
Open the Nadis and remove blockages to energy flow in
the body
Strengthen and gain control of the diaphragm - improving
abdominal tone, singing capacity, and health.
Learning healthy breathing techniques benefits the
following conditions: asthma, allergies, high or low
blood pressure, stress-related heart conditions,
hyperactivity, insomnia, chronic pain, some
psychological conditions, metabolic and endocrine
imbalances. This is not intended as a substitute for
proper medical care. Please consult with your
physician before beginning programs of yoga and/or yogic
breathing.
Men average 12 to 14 breaths per minute. Women average
13 to 15 breaths per minute. Children average 15 to 18
breaths per minute. This is natural for each group.
Breathing more rapidly (hyperventilating) depletes the
body of carbon dioxide. Your body needs a certain
amount of Carbon Dioxide to maintain the appropriate
Acidity/Alkalinity levels for your blood. Learning to
breath deeply and smoothly can ensure that you maintain
appropriate levels of oxygen and carbon dioxide in the
body.
As you can see, a person with strong lungs and a large
breathing capacity usually has abundant health and
energy! When we are calm and balanced, the breath is
usually smooth, even, and steady. When we are tense,
frightened, angry, or nervous, our breath is erratic,
choppy, uneven or strained. There is a correlation
between our well being - physically and emotionally, and
the fluidity of our breath.
Basic Guidelines
Blow your nose, clearing your nostrils as much as
possible before beginning
Begin practicing pranayama in a room-temperature (68
degrees Fahrenheit) environment. Extremely cold or hot
air can affect your health adversely. Also, please do
this in FRESH air - no smoke, chemicals, or other
harmful elements in your environment. Air will be
pulled more deeply into your lungs, and it need to be
clean and fresh.
Breathe through the nostrils only, unless otherwise
specified.
The fluidity of your breath is the priority - if your
breath begins to be choppy or uneven, stop what you are
doing and allow your breath to return to its own,
natural rhythm.
If you begin to feel faint, dizzy, flushed, or
light-headed, stop what you are doing, and allow your
breath to return to its own natural rhythm. This is a
result of the increased oxygen levels in the body, which
your body may not be accustomed to. You can increase
your pranayama practice and use of oxygen gradually.
PRANAYAMA TECHNIQUES
Abdominal Breath - also called the "Diaphramatic
Breath", "Natural Breath" - allows one to breath deeply
into the lungs, using the diaphragm. Begins to reset
our patterns from shallow chest breathing to deep,
healthy, belly breathing.
Dirgha Pranayama - (pronounced "DEAR-gah) also called
the "Yogic Breath", "Three-part breath" and "Complete
Breath" - completely fills our lungs with oxygen.
expands and stretches the lungs gently, increasing lung
capacity. Brings a higher level of oxygen into the
blood stream
Ujjayi Pranayama - (pronounced OOOO-jah-yeee) "Ocean
Sounding" or "Victorious" breath (in Kids Yoga we call
it the "Darth Vader" breath) the sound created by this
breath has been described as a "soft hissing sound" or a
"gentle snore." This in one of the most important
breathing techniques in yoga. Increases body heat, the
sound calms and focuses the mind, allowing you to relax
more deeply, can be used to either lower blood pressure
and slow heart rate, OR to increase blood pressure and
heart rate, depending upon whether one is utilizing the
Ashtanga style of forceful ujjayi or the meditative
style of slow and soft ujjayi. Used for pain reduction,
insomnia, and migraines.
Nadi Shodhana - (pronounced NAH-dee SHOW-dhah-nah) the
"Sweet Breath", "Channel Purification Breath" or
"Alternate Nostril Breath"- brings balance to the right
and left hemispheres of the brain
Kapalabhati - (pronounced kah-PAH-lah-bah-tee) "Skull
Polishing Breath" - increases circulation, energizes the
body, brings a high level of oxygen into the blood
stream
Breath of Fire - "Bellows Breathing" - strengthens chest
and diaphragm, loosens spine, stretches lungs, and
controls the breath at a different level.
Analoma Veloma - (pronounced annah-LOW-mah veh-LOH-mah)
Advanced Breathing Technique for experienced meditators
and yogis who already have an established breathing
practice. Brings one to a deep, contemplative state of
mind, and mastery over the physical breath.
Advanced is a tricky term in yoga - because it is,
ideally, a goal-free practice. Realistically, learning
some of the key lessons is a goal. Advanced Students
respond to the "experiential learning" (somatic Ed) of
yoga, learning to release emotional tension from mind
and body, and redirect other energy into yoga practice.
"Advanced Students" have the ability to relax and enjoy
life, and LISTEN to their bodies - challenging oneself
without pushing beyond one's current level. Also,
"Advanced Students" do not sacrifice the form of the
asana for aesthetics (or what a novice yogi would
consider depth in the pose). "Advanced level" is more
about learning to connect on this level, not acrobatics.
The physical challenge is a blast, very satisfying, but
that is a pleasurable bonus to the deeper practice.
If you get into truly advanced levels, you can connect
to the "Chakti" energy within you. Some instructors get
pretty esoteric and "tutti-frutti" about this - heavy
duty metaphysics. A simple explanation is that we
connect with our bodies and become so sensitive to our
bodies' energies and needs that we go into Stage 3 Yoga.
Stage 3 - we do not choose what to do - we just let our
bodies move "spontaneously" into yoga poses (and some
movements that do not resemble any classic yoga pose),
and allow that energy to flow freely through us, as it
will, taking us where it wants to go. It is a
liberating, energizing and exciting practice.
I have been in this stage, and it fulfills me deeply. I
just surrender to my body - sometimes it is gentle and
subtle, sometimes it is a fierce and powerful tide of
impulses to move strongly. Gradually, we channel the
energy back into a more controlled form, and complete
this practice. Afterwards, we are often speechless, body
feels alive and tingling head to toe, we feel "high" in
an open and healthy way, every sense in your body is
heightened, body is not drained - it is energized. This
is a heightened state of awareness - body, mind, and
spirit are FULLY ALIVE. It is very cool.
I do not teach the deeper practices to any class that
has drop-ins. Students need to be very aware of their
bodies, open to the experience, non-judgmental of any
energy that comes up (whether it is anger, grief, joy,
sexual, focused, and scattered) - all the energy can be
channeled into yoga for Stage 3. Then the student needs
to have a basic knowledge of yoga and movement, and a
certain level of flexibility to allow the energy to
flow. (Like I said, it is really listening to your body
so carefully that you are following its lead, without
judgment, letting it express itself).
Lastly, the student needs to know how to use the "energy
locks" (Bandhas). From a physiological standpoint,
Bandhas are a contraction of muscles deep within the
body that support the spine or basic structure of the
body, enabling you to go more deeply into a pose and
hold it longer with less distal muscular support and
effort. Mulabhanda (A.K.A. "core lift" or "the squeeze")
is the most important Bandha - lifts the perineum by
subtle contraction of the transverses abdomens and (for
women) cervix and uterus. For men, it also contracts
comparable musculature. I don't know what your knowledge
of A&P (anatomy and physiology) is, so I will keep it at
that. Anyhow, this contraction lends support to the core
of your body - lumbar and sacral vertebrae and abdomen.
It is subtle - as people BEGIN to learn it, they
contract really deeply - they yank up the whole pelvic
floor from anus to genitals, and contract them tightly.
It is similar to a Keggle exercise, so many novices
contract the muscles all together and dramatically as in
a Keggle, until they learn to isolate each muscle. As
you get more experienced, you are able to control each
muscle on a more subtle level, and you can lift and
contract the perineum without contracting the anal
sphincter. As students learn this technique, it can
OFTEN release sexual energy. Care should be taken -
particularly in the springtime when sexual energy is
generally heightened. If the student is focused deeply
on their yoga practice, they are able to channel that
energy back into the yoga, or release unmanageable
sexual energy through techniques (Kapalabhati breathing,
meditation, etc.) For some students who have had
sexuality issues (abuse, repressed homo- or
bi-sexuality, judgmental attitudes about sex, or a lack
of physical fulfillment) there can be a lot of confusing
emotional and psychological issues that arise. In the
yoga community (in India, as well as the US), it is
considered that American Students have a more
challenging time with this technique due to what is
referred to as "the Puritan Damage" (not my term - it is
a term used in Yoga). So, you need to be pretty
comfortable with yourself before you practice channeling
and directing this powerful energy. At first, some
students do not see the difference in their practice. It
takes a few months to really get control over these
muscles, and then you see your practice evolve light
years.
It has the added benefit of enhancing your sex life, and
connecting you to your physical sexuality with more
sensitivity and control. Many schools of yoga are about
"transcending" the body - the body is treated as
profane, but this yogic lineage is Tantric. Tantric
means that you do not ignore the body - it is part of
your spirituality, and the physical can be sacred,
conscious, and divine.
Basic Asanas -
♦
Samasthiti (equal standing)
♦
Tad asana (mountain pose)
♦
Dan asana (staff pose)
♦
Intermediate Asanas
♦
Setu Band asana - Bridge Pose
♦
Utthita Parshvakonasana - Lateral Angle/Sideways Stretch
♦
Bhujangasana (Cobra)
♦
Vrikshasana - Tree
♦
Dhanurasana - Bow
Advanced Asanas
♦
Headstand
♦
Sun Salutations - Surya Namaskara
♦
Sun Salutation - Basic
♦
Sun Salutation A
♦
Sun Salutation B
GUIDELINES
Preparation: All Asanas (yoga postures) should be done
in loose, comfortable athletic clothing, in BARE feet
(NO SHOES OR SOCKS), and preferable on a yoga mat on a
thin carpet or hardwood floor. No thick carpeting - it
can cause the ankles and other joints to pronate in
balancing poses. A firm, non-slip surface is best.
Also, remove any jewelry or accessories that may get in
the way. Wait 2 hours after eating a light meal, wait
3-4 hours after a heavy meal before practicing yoga.
Yoga should ideally be practiced with an empty stomach.
LET GO OF TENSION: If you are tense, sit and try to
relax your body and mind before you begin. Mental and
emotional tension affect your body - you will be more
tight. Sit and practice your pranayama (breathing),
before you begin, and begin to let the tension wash
away, and focus on just being in your body for the
duration of your yoga practice.
RESPECT YOUR BODY - Do not try to force your body into
these ancient postures for some "ideal pose" -we modify
and adapt these postures to suit our bodies - to make us
healthy and strong. Do not force the body. Listen to
your body: take breaks when you need to do so, modify
the poses for your body.
BE AWARE: Consciously draw your attention to the areas
of your body that you are stretching and strengthening.
If you feel your body's tension increasing as you go
into a pose, you may be going too deeply into the pose.
Ease off a bit. Your body will INVITE you to go deeper
when it is ready. Don't stretch too far - especially
when you are just starting. Get a slight stretch, hold
it, wait for the body to relax into the stretch, and
then you can go deeper. This is called "working with
your edge." The EDGE is the point where you feel the
muscles strengthening and lengthening - there is
sensation, but no pain. If you stay well within your
comfort zone, you will not be working the areas of the
body the asana is designed to help. If you go too far,
you may injure yourself or over-stretch an area (which
may unbalance the body and interfere with other asana
work). Work with your EDGE - a point of "sweet
discomfort" - where you feel something happening in the
body - the stretching and strengthening, the wonderful
opening of the body, but no pain. Find your edge slowly
in each asana, going into it gradually and carefully.
Work with your own edge, with no comparisons, and stay
relaxed.
STRENGTH AND FLEXIBILITY BUILD IN INCREMENTS, not all at
once. You will see your body transforming through a
regular practice of yoga. A regular practice is the
key here. Do not force the body. There is NO
COMPETITION in yoga - not even with yourself. You may
be more flexible one day than another or stronger one
week than another. Do not always expect the body to "go
further" than it did the day before - our body has
natural fluctuations in hormones which affect muscle
flexibility and strength, and fluctuations in energy
level, etc. Just accept the level you are working at as
PERFECT! You will deepen your practice and your asanas
over time, with a regular practice. Enjoy the journey -
every moment as a precious gift - as you practice. Yoga
is a joy, not a chore! Feel every sensation.
BREATHE: The fluid, natural rhythm of your breath is
the priority here. Throughout your practice, breath
slowly and deeply. If your breath gets choppy or
uneven, stop and take a break and wait for it to return
to a natural rhythm, then begin again. Do not go so
deeply into a pose that you cannot breathe naturally.
If you are having trouble breathing because you are
deeply into a pose, come out of the pose 10 or 15
percent, and see if that allows you to breathe with
ease.
NO BOUNCING: Do not bounce as you are in a pose or a
deep stretch. Most stretching poses benefit by holding
a deep stretch, to lengthen the muscle. A few
strength-building poses (such as a Bikram's style
Utkatasana Level 3) may suggest a bouncing motion for a
moment to demonstrate muscle control - this is not a
stretching pose, so much as a strengthening pose. That
is one pose that is the exception to the rule. As a
general guideline, do not bounce -it contracts the very
muscles you are trying to lengthen by stretching.
KEEP YOUR BODY PREPARED: Stretching and strengthening
keep your body ready for movement. Stretch whenever you
feel like it. It feels good and improves your muscle
conditioning. First thing in the morning, when you are
still in bed, stretch. When you are waiting in line at
the grocery store, stretch. Sitting at your desk,
stretch. You will release tension, relax the body, and
improve your health. Releasing the knots in the he
muscles will allow your muscles to strengthen with more
ease, and allow freedom of movement!
SUMMARY: Listen to your body, go into each posture
SLOWLY, and most importantly, BREATHE! Follow these
guidelines and you will be less likely to injure
yourself. Again, ask the advice of your doctor before
beginning any physical exercise program.
Before beginning the practice of ASANA (physical yoga
postures, also known as the HATHA, or physical, practice
of yoga), you should learn at least 2 Beginner Breathing
Techniques - Abdominal Breath and Ujjayi.
Yoga for Sexual Vitality and Control
While some yogis practice abstinence as part of their
yoga, many yogic lineages are tantric. Tantric
principles acknowledge the body as divine, and integral
part of your spirituality, and all bodily functions are
acknowledged and respected, not hidden.
Sex is a natural expression of love, and of energy, and
there are many people in Western Society who have a
variety of issues around sex. Generally, if people have
a low sex drive or low sexual control, self-esteem is
affected. People with a healthy, active sex life are
shown to have healthier hearts and reproductive organs,
lower instances of psychological problems, and there are
many physical benefits! Yoga can help increase sexual
vitality and control.
There is nothing wrong with sex - it is healthy, and can
be physically satisfying, fun, and transformational if
used to attain different levels of consciousness. The
moment of orgasm can be a state of altered
consciousness, and it lasts to short a time for most
people - what if you could maintain that state for
longer periods of time? How would this affect your
romantic partnerships as well? A healthy, active sex
life can make your body healthier, your mind happier and
more clear, and your interactions with others more
joyous.
I feel that there is no shame in our bodies - and the
first step towards a healthy sex life is to love your
own body, and be comfortable with your entire body.
Find a partner who you can trust and understands this,
and explore each other's bodies - if you are shy about
having your partner touch part of your body, for
example, the anus, then practice touching there, in a
safe and loving setting, using massage and softness to
help each other accept the body in its entirety.
Second step - open mind. Don't judge what you
like/dislike - what turns you on or off. Just learn it
about yourself. You don't need to act on every fantasy
or every erotic thought - just know what has a sexually
arousing effect on you, and let go of shame or
judgment. Open to what IS. For example, some men find
it arousing to be dominated by a woman, or vice versa -
but don't feel it is "right" somehow. Let go of
judgment and learn about yourself so you can be
fulfilled and fulfilling to another.
There are many factors which can contribute to a
decreased libido (sex drive): Medications (such as
anti-depressants, anti-anxiety medication, blood
pressure pills), obesity, ill health, menopause and male
menopause, stress, fatigue. Many factors,
environmental, social, and physiological. You may not
need to take a pill to help with this! You can increase
sexual energy using yoga!
Some yoga techniques known to help increase sexual
energy and control:
♦
Mulabhanda - core lift - increases circulation to
perineum, increases control of musculature around the
sexual organs.
♦
Eka Pada Raja Kapotasana - one legged king's pigeon -
opens hips, relieves tightness and pain in hips and low
back,
increases circulation to pelvis
♦
Baddha Konasana (Bound Angle, Butterfly) - opens hips,
increases circulation to pelvic floor
♦
Supta Hasta Padangusthasana (reclining leg stretch
series) - opens hips, increases circulation to pelvic
floor, stimulates
sexual organs
♦
Setu Bandasana (bridge) and Urdva Dhanurasana (upward
bow) - opens hips, increases circulation to pelvic
floor,
stimulates sexual organs
♦
Malasana - Squat - opens hips, increases circulation to
pelvic floor, stimulates sexual organs
♦
Prasarita Padotanasana (standing wide legged forward
fold) - opens hips and inner thighs
♦
Supta Konasana - opens hips, increases circulation to
pelvic floor, stimulates sexual organs
♦
Upavistha Konasana (seated spread leg forward bend)-
opens hips and inner thighs
♦
Virabhadrasana 2 (warrior 2) - opens hips, increases
circulation to pelvic floor, stimulates sexual organs
♦
Curled Janu Shirshansana - great for lumbar spine,
opening pelic joints
♦
Great Seal (Maha Mudra) - great for inner hips and
thighs
♦
Shoulderstand Cycle - increases abdominal strength
♦
Knee Down Twist (Supta Matsyendrasana) - stretches
spine, opens hips, relaxes and releases tension in
abdomen.
♦
Paschimottanasana (forward bend) - opens pelvis and
thighs
♦
Sphinx - for women, it will increase sexual vitality by
stimulating the adrenal glands
♦
Trikonasana (triangle) - opens hips, thighs, pelvis -
lengthens spine to tone nervous system
♦
1/2 moon series - tones nervous system, increases energy
♦
Chandra Namaskara (Moon Salutation) - deep stretches
for hips, pelvis, thighs - increases strength and
flexibility of
lower body, increases circulation to lower body, opens
Root Chakra.
♦
Dhanurasana (Bow) - strengthens hips, opens chest and
releases tension around heart, increases circulation
through
the body, opens front of hips and thighs.
♦
Urdhva Dhanuransa (upward Bow, basic backbend, wheel) -
strengthens abs and hips tremendously. stretches an
opens front of hips, works inner thighs and pelvic
floor - energizes body.
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