(also referred to as...)
Hatha Yoga, Karma Yoga, Kundalini Yoga, Laya Yoga, Mantra Yoga, Raja Yoga
Introduction
Yoga is a historically rooted form of movement, posture (gentle stretching exercises), breathing, meditation, and self-awareness based on the unity of mind and body. These two seemingly separate aspects of ourselves are intricately linked and one directly influences the other. If the mind is not at ease, the health of the body will suffer. Conversely, if the body is not in good health, the strength and clarity of the mind will be compromised. Beyond movements, postures, and meditation, yoga incorporates specific ethical imperatives and moral precepts that also involve diet, exercise, and lifestyle.
Sutras (aphorisms or rules) form the basis of yogic teaching and are outlined as explicitly defined passages found in the Book of Yoga Sutras (see below) and other texts. Yoga is a very precise practice and those who become loyal to the art can often spend an entire lifetime exploring its various elements and their effects on the physical, emotional, mental, and spiritual levels.
According to Indian tradition, a yogi refers to a person that has devoted his or her life to a complete understanding and mastery of yoga in all its forms and functions. Yogis have also helped the Western world achieve a greater understanding of this practice and its influence on the mind and body of the individual.
A History
Yoga has been practiced in India for thousands of years and originates from Hinduism. It is one of the original Vedic sciences and was codified in the sacred Hindu philosophical and spiritual texts known as the Vedas more than 5,000 years ago. Yoga is also described in the Book of Yoga Sutras by Patanjali, written in 200 BCE.
More recently, yoga has become popularized in the Western world and is enjoyed as an element of daily living and employed in a variety of healing approaches. Western yoga focuses on postures, breathing exercises, and meditation.
A Theory
Yogic theory centres around the concept of "prana" and its relation to our energy system. Prana is similar to the Traditional Chinese Medicine concept of qi (pronounced "Chi"), or life force. Prana enters the body with each breath and circulates via "nadis" or energy pathways. The intricate network of the nadis system parallels that of your nervous system and every breath is able to bring vital energy to every cell.
The "ida", "pingala", and "shushumna" nadis move up through the centre of the body and intersect at one of seven chakras, or energy centres, that form a line from your pelvis to the crown of your head. An intricate understanding of the nadis forms the basis of the yoga breathing practice pranayama, described below.
Muscles and Joints
The joints of your body are considered minor chakras that can be made more flexible and open to allowing an increased flow of prana through the body. Muscles, ligaments, and other soft tissues that become more flexible are also able to balance and promote the flow of prana.
A Dynamic Approach
Yoga has a variety of meanings. In Sanskirt, yoga means union or joining. Other interpretations refer to the "right path", incorporating all elements that allow one to live in health and harmony. Indeed, one of the fundamental goals of yoga is not that of physical health, but rather the realization of spiritual fulfillment and tranquility. The practice is intended to bring the mind and body in harmony, followed by a deeper stage of meditation.
Asanas (Postures)
Asanas involve various gentle stretching movements that increase flexibility and promote the flow of prana through the body, helping balance mind and body. In a physical sense, asanas can be thought of as an integration of the nerves and muscles. As many illnesses are thought to be the result of energy blockages in specific chakras, asanas can focus on specific organs or promote blood flow and energy through specific organs or body systems to promote healing.
Postures may be divided into two categories: meditative and therapeutic.
Meditative Postures
Meditative postures involve spinal alignment and the promotion of proper blood flow to bring the mind into a state of relaxation.
Therapeutic Postures
Therapeutic postures focus on promoting physical health and well-being.
Pranayama
Pranayama is derived from the Sanskrit words prana, for "vital energy", and ayama, "to expand". This form of yoga focuses on specific breathing techniques that "expand the vital energy" by relaxing tense muscles, slowing an over-active mind, soothing the nervous system, regulating breathing, and promoting the transition into meditation, described below.
Many techniques focus on "alternate-nostril breathing", where one finger is used to close off one nostril while inhaling and exhaling through the other. The sides are then switched and the process repeated. This can continue for five minutes.
Research has shown that breathing through one nostril induces activity on the opposite side of the brain. Some theorize that this may lead to improved communication between the left and right hemispheres of the brain.
Concentration / Meditation Practices
Building on asanas and pranayamas, concentration/meditation practices include imagery, the focus on objects and sound, and visualization techniques. A meditative state often leads to a deep form of relaxation and heightened awareness of self. For more information, see the dedicated section on Meditation.
Self-Awareness
Less of a practice and more of an end result, awareness of self can become a very personal, rewarding aspect of yoga. By engaging in movements and postures that evoke an understanding of the limits and abilities of your body, yoga is able to make you more self-aware at the physical, mental, emotional, and spiritual level. This allows you to promote positive change towards health and well-being as you become aware of the various needs of your body and/or areas requiring more focus.
Types of Yoga
There are many forms of yoga practiced throughout the world. While sharing many common elements, some forms focus more on postures and pranayamas while others centre around more spiritual elements. The various forms are often viewed as rungs on a ladder, with Hatha being the "lowest" form and Raja, or "union by mental mastery" regarded as the "highest".
Hatha yoga, or The Yoga of Vitality, is the most popular form of yoga in the Western world. "Ha" means sun and "tha" means moon. This basic form of yoga is easy to learn and focuses on physical postures and breathing techniques.
Karma yoga, or The Yoga of Action, promotes selfless action and service, in the spirit of Mahatma Ghandi and others.
Mantra yoga, or Union by Voice or Sound, involves rhythmic repetitions of specific sounds or mantras. This form of yoga has been popularized by Maharishi Mahesh Yogi, founder of Transcendental Meditation.
Laya/Kundalini yoga, or Union by Arousal of Latent Psychic Nerve Force, awakens psychic energy in the body and promotes union of the male and female parts of the individual.
Raja yoga is regarded as the highest form of yoga. Transcending the body and its senses, Raja yoga seeks to communicate with the universal spirit.
Other types of yoga include Ananda, Anusara, Ashtanga, Bikram, Flow, Integral, Iyengar, Kali Ray Triyoga, Kripalu, Restorative, Pilates, Pre-Natal, Post-Natal, Seniors', Sivananda, and Svaroopa yoga, with further variations depending on the instructor, class, or organization you are dealing with.
Ailments / Situations Where Used
Yoga is used to promote general health, vitality, and well-being of the mind and body. And it is generally accepted that yoga can be used to treat mental and physical illness thought to be beyond the ability of the mind to control. In turn, the practice is used to help treat a wide variety of ailments and conditions and empower people to control, or influence, a range of bodily functions.
It is important to keep in mind, however, that yoga is generally not used to treat a specific condition. Rather, the act of engaging and committing to various yoga practices can induce a healing state that can be complemented by additional forms of healing. By unblocking prana in various chakras and promoting energy flow, various situations of ill-health can be improved.
Yoga can help people control blood pressure, body temperature, brain waves (confirmed through EEG), heart rate, metabolic rate, respiratory function, and skin resistance.
As yoga can invoke a meditative, peaceful state, the practice is suitable for people dealing with anxiety, nervousness, or stress. Cardiovascular problems, high blood pressure, and respiratory problems can also benefit from the relaxed state induced by yoga practices. Yoga may also prove useful for people dealing with alcoholism, asthma, drug addiction, heart disease, injury rehabilitation, lack of concentration, migraines, smoking cessation, and general substance abuse. Through its influence on the brain's pain centre and secretion of natural painkillers, yoga often proves beneficial when dealing with issues of pain management. Physical fitness and flexibility also improve with yoga sessions.
Yoga promotes a positive frame of mind and boosts mood, providing a positive balance for emotional and spiritually draining situations such as AIDS, cancer, personal loss, and non-physical trauma.
The various yoga postures promote spinal alignment and blood flow, improving circulation.
Typical Session(s)
As yoga is a very personal engagement, what is "typical" for one may not be suitable for another. If you are unfamiliar with yoga, check your local health food store or alternative health publication for classes near you. The more you become familiar with the postures and practice, the more you may work with your instructor to personalize your session.
Yoga sessions are typically held in groups where classes meet one or more times per week. The session may last from twenty minutes to over one hour and can be performed wherever there is unobstructed space for movement.
A yoga session generally begins by relaxing tense muscles and joints through gentle postures. This is followed by more difficult postures. In any case, movements are slow and gentle and you are encouraged to breathe slowly and with intent. Pranayama breathing techniques teach you to breathe deeply from the abdomen and promote a relaxed state. Many classes complete their session with a meditation and/or chant, such as "Let there be peace" to further promote relaxation of the mind and body.
Though correct form bears great significance in yoga, do not worry if you cannot perform the poses correctly in the beginning. With practice, your flexibility and strength will improve, leading to an improved form.
Many people feel the positive benefits of yoga after only their first session. You may notice increased energy and flexibility as an even slight increase in your flexibility results in greater energy flow through your body.
The Salute to the Sun
To help familiarize yourself with yoga, you may wish to begin your day with "The Salute to the Sun". This is one of the first series of movements and postures taught and involves simple stretches and actions. Before you begin, thoroughly read the Salute and picture in your mind the positions described. The descriptions are more detailed than daunting and the actual movements and postures should be easy to perform.
NOTE: Do not attempt any movement or posture if you are uncomfortable or hesitant. Becoming comfortable with yoga is a gradual process for many and you will find that the more you familiarize yourself with the practice, the more confident you will become.
To perform The Salute to the Sun, follow the simple instructions below:
1. Mountain Pose (Breathe Evenly)
Standing tall with feet together, lift the front of your body and drop the back to achieve a correct posture, i.e., stand tall and proud. Focus your attention on your breathing and the Salute you are about to perform.
2. Extended Mountain (Inhale)
Raise your arms fully over your head, with palms touching. To complete the pose, stretch the spine and look up as if you were receiving energy from the sun. Avoid hunching your shoulders.
3. Forward Bend (Exhale)
Fold forward from the hips. Keep your legs straight but contract your front thigh muscles to protect the knees from strain. If you are a beginner, keep your knees slightly bent. Relax your neck and point the crown (top) of your head toward the floor, emptying your mind of thoughts. Place your fingers (or palms) on the ground and feel your connection with the power of Earth. Relax your face muscles.
4. Chest-Up Forward Bend (Inhale)
Place your hands on your shins (or touch your fingers to the ground) and lift your head and chest to stretch the spine. Shoulders are rolled back, knees are bent slightly, and buttocks are drawn back.
Transition to Step 5 -- Plank: Bend your knees and place your hands on the ground. Your weight should be on your palms. Keep your head and chest lifted.
5. Plank (Exhale)
With palms unmoving, exhale as you step back one leg at a time so that legs are fully extended (or jump back with both legs in one motion). Your feet should be flexed with your weight on your toes and hands. Arms are straight, knees and buttocks are contracted. Press through your heels to release back tension. At this point, give a smile (!) and release facial tension. Hold this position for several breaths. Skip to Step 7 or, for an advanced session, lower your body evenly into the Staff pose described below using one fluid motion.
6. Staff (Exhale) -- optional --
This step is optional. Bend your elbows and lower your body to within a few inches of the floor. Keep your thighs raised and press through your heels to release back tension. If you feel you need to lower your knees to the floor, please do so. Hands are beside your chest, palms are on the ground, and fingers are spread wide. Elbows are drawn back and kept close along your sides. Refrain from scrunching your shoulders or face.
Transition to Step 7 -- Upward Dog: Lower your chest, abdomen, and knees to the ground. Place the tops of your feet against the ground.
7. Upward Dog (Inhale)
Push upward with your arms and chest, lifting your pelvis, thighs, and knees slightly off the ground (or soften your elbows and rest on your knees). Lift away from the ground and straighten your arms. Move your torso forward and up and lift your heart. Tops of feet are still against the ground and toes are pointed back. With shoulders down and neck long, look up.
Transition to Step 8 -- Downward Dog: Bend your elbows and let your chest, spine, and pelvis return toward the ground. Flex your feet and prepare to put your weight on the balls of your feet and lift your buttocks towards the sky.
8. Downward Dog (Exhale)
Push up and away from the ground with strong arms. Weight should be on your hands and feet. Move your buttocks towards the sky and press your heels toward the ground. Extend your arms completely. Lift your kneecaps and contract your front thigh muscles to protect the knees from strain. Hold for five full breaths.
Repeat: Move into Step 1 (transition described below) and repeat steps 1 through 8 at least three times. Move to Step 9 after the final repetition.
Transition back to Step 1 -- Mountain Pose: Step or jump forward through the hands and rise slowly.
9. Relaxation Pose (Breathe normally)
Return your body to the ground so that you are resting on your belly, with arms beside the head, and one cheek on the floor. Relax. And relax. You have earned this reward. Roll onto your back, relax your hands and feet, your legs and arms, your back and chest. Close your eyes. Lie still for one to ten minutes. Focus on the word "santosa" -- Sanskrit for contentment with what is. Listen to what your soul, the sun, the sky, and the world enveloping your body is telling you.
