You-ga: personalizing your yoga practice

Like stainless steel waterbottles and motorized scooters, yoga is making its way into the lives of many individuals. Regardless of age, profession, or ailment, more people are breathing, stretching, and flowing into various levels or yogis and yoginis.

Numerous studies are continuously published, revealing the many benefits of yoga, both physically and mentally. Flexibility and strength are obvious highlighted features, but the embedded body-mind awareness that soon follows allows for a balance that is difficult to achieve elsewhere.


As we progress, communities are becoming more aware of the benefits of yoga, and classes and studios are popping up in the smallest of towns. Most studios offer various versions of hatha yoga, a combination of postures (asanas) and breathwork.
Choosing the type of yoga that fits your needs is important – not all practices are the same. Here are the basic bunch offered at most studios to get you started.
HathaMore than likely, you’ve seen the term “Hatha yoga” before. It is primarily a generic term to describe a class where postures (asanas) are held for a specific length of time, combined with a slower-moving class. Most often good for beginners, Hatha promotes flexibility and tones the body as it improves strength and concentration.
VinyasaVinyasa yoga combines flowing postures with rhythmic breathing. It is a little more involved – better for people who are comfortable with the practice already.
AshtangaAshtanga yoga is a fast-paced variation of vinyasa, based on a six-series of postures (asanas) that increase in difficulty. Created by Pattabhi Jois, this yoga flows through series of poses that  remains the same until the student has perfected each movement and can move onto another series.
Power YogaPower yoga was developed by Bender Birch, and is a combination of Western practices with Ashtanga yoga. It, like Ashtanga, is a series of postures developed to instigate energy flow. Good for those who are already interested in everything fitness, power yoga is rigorous and flowing, focusing on strength combined with the flexibility of yoga.
IyengarHailing from Pune, India, 80 year old yogi B.K.S. Iyengar practices his version of yoga combining intense focus with posture. Each pose is held much longer than in other yoga practices, and Iyengar (or other teachers) analyze muscular and skeletal alignments in the students. For more information, visit iyisf.org.
Integrative Yoga TherapyDesigned specifcally for medical wellness centres, Integrative Yoga Therapy (IYT) was founded in 1993 by Joseph Le Page and has grown since. The program corresponds with the healing process by addressing physical, emotional and spiritual levels of the patient/student. For more information, visitiytyogatherapy.com.
ViniyogaA gentle practice created by T.K.V. Desikachar, which focuses on breath synchronized with poses. This integrated practice is customized – and always changing – to each person.  For more information, visitviniyoga.com.
BikramBikram yoga is sometimes referred to as “hot yoga”, with temperatures oven exceeding 100 degrees Fahrenheit. Sweating in these classes releases toxins from the body, cleansing it, and in turn, the immune system. For more information, visit bikramyoga.com.
Sivananda
Sivananda yoga is based on the philosophy of Swami Sivananda of Rishikesh, India, who taught disciples to “serve, love, give, purify, meditate, realize.” Later, one disciple, Vishnu-devananda, founded the International Sivananda Yoga Vedanta Centers, developing Sivananda’s system into five principles:  exercise (asanas);  breathing (pranayama);  relaxation (Savasana);  diet (vegetarian); and positive thinking (Vedanta) and meditation (dhyana).For more information, visit sivananda.org.
KripaluThe Kripalu Center for Yoga and Health in Western Massachusetts, focuses on a system of yoga developed over a 20-year period by yogi Amrit Desai and the Kripalu staff. This system is based on a series of movements situated into three stages, including willful practice (focusing on alignment, breath, and the presence of consciousness); willful surrender (holding postures to levels of tolerance and beyond, with deep concentration on internal feelings); and meditation in motion (release of internal tension with complete trust in the body’s wisdom). For more information, visit kripalu.org.
There are many other forms of yoga – both variations of these and new practices forming all the time. For more information, contact your local studios, visit yogafinder.com or explore Yoga Journal magazine.
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What’s your favourite type of yoga? More of a relaxing hatha, or steady vinyasa flow? Perhaps some sort of obscure hybrid? We want to know about it!

The 7 Chakras

the seven Chakras are the energy centres in our body, where energy comes together and flows.
Often, these energy centres become blocked. And blocked energy in our Chakras can lead to illness.
If we know what each Chakra represents, we can be more mindful to keeping them open, and, therefore, helping the energy flow freely.

The Root Chakra

The Root Chakra represents our foundation and the sensation of being grounded. It is located at the base of the spine in the tailbone area. The Root Chakra is connected to personal survival matters, such as finances, food, shelter.
To heal the Root Chakra, use yoga postures, such as Bridge Pose and Wheel, to open the lower spine. Take a moment in mountain or tree to become grounded. Munch on red coloured foods, such as beets, hot spices, and vegetables from the ground (like potatoes).

The Sacral Chakra

The Sacral Chakra represents our ability to connect with others and accept new experiences.It is located at the lower abdomen, about 2 inches below the navel. The Sacral Chakra is connected to pleasure, sexuality, and well being.
To heal the Sacral Chakra, use yoga postures such as pelvic tilting and cobra. Snack on orange coloured foods, such as oranges, along with nuts.

The Solar Plexus Chakra

The Solar Plexus Chakra represents our ability to be confident and in control of our lives and our selves. It is located in the upper abdomen, around the stomach. It is connected to self-confidence and self-esteem.
To heal the Solar Plexus Chakra, try the yoga posture Boat pose, along with yellow foods such as corn, plenty of grains, and good tea.

The Heart Chakra

The Heart Chakra represents our ability to love. It is located in the centre of the chest, just above the heart. It is connected to love, joy, and inner piece.
To heal the Heart Chakra, try Bikram yoga and emoting love to others. Try green foods, such as leafy greens, broccoli and green beans, as well as green tea.

The Throat Chakra

The Throat Chakra represents our ability to communicate with ourselves and others. It is located in the throat. It is connected to self-expression and the truth.
To heal the Throat Chakra, sing, chant and vocalize. Inverted postures also help. All kinds of fruit also benefit this chakra.

The Third Eye Chakra

The Third Eye Chakra represents our ability to focus on the big picture. It is located on the forehead between the eyes. It is connected to our imagination, wisdom, and ability to think and make decisions.
To heal the Third Eye Chakra, opt for foward bends, as well as child’s pose. Enjoy purple fruits and vegetables, such as eggplant and grapes, along with lavender scents and flavours.

The Crown Chakra

The Crown Chakra represents our ability to be fully connected spiritually. It is located at the very top of the head. It is connected to inner beauty, outer beauty, and our connection to pure happiness and bliss.
To heal the Crown Chakra, try meditation and clearing your head through cardiovascular exercise. Clean air, sunshine, and a sense of calmness help.

Yoga Styles

Yoga For All

Over the years Yoga has been evolving to meet the needs of all – from good health to curing different illnesses right up to self-realization. Hatha Yoga the most popular Yoga in America as well as many other parts of the world continues to grow, develop and flourish. This is that branch of Yoga that focuses upon physical health and welfare and believes that our bodies are nothing but vehicles of the spirit. A number of different Yoga styles, all of them rooted from Hatha Yoga have evolved and continue to thrive all over the world today. The aim is to heal the body, balance the mind, and bring about union between body, mind and spirit through the practise of asanas or poses, pranayamas or breathing.

Styles of Yoga

All Yoga Styles have common roots, all of them originating in India. As a matter of fact, the creators of the 3 major styles — Iyengar Yoga, Ashtanga Yoga and Viniyoga Yoga or Flow Yoga all happened to be students of one Sri Krishnamacharya, a celebrated Yoga practitioner and teacher from Mysore in India. The two other styles developed by disciples of the well-known Swami Sivananda, are Sivananda Yoga and Integral Yoga. Whatever style you go in for, is a matter of need or personal choice.

The different schools and styles of Yoga are as follows:

Ananda Yoga

Ananda Yoga is a classical Hatha Yoga style that makes use of Yogasana (poses) and Pranayama (breathing techniques) to arouse and start to control the subtle energies within yourself particularly those of the Chakras in order to experience peace. The objective of Ananda Yoga is to utilize human energies to harmonize the mind, body, and emotions. Above all, it aims to attune the practitioner with higher levels of awareness. This is more of a gentle, inward experience unlike any aerobic or athletic practice.

Anusara Yoga

Anusara Yoga was founded in 1997 by one John Friend. This is a robust Hatha Yoga style that combines the Tantric philosophy of inherent goodness with the Cosmic Principles of right alignment. Here, practitioners of all levels of aptitude and skill discover the yoga experience feel great despite unique limitations, differences, and skills. Anusara is a graceful way of aligning the non-dual philosophy with a set of principles.

Ashtanga Yoga

Ashtanga Yoga is the perfect Yoga style for people looking for a serious workout. This style was developed by one K. Pattabhi Jois, and is a rather demanding physical style. Practitioners are made to move through a set of flows, skipping from one pose to another with a view to build flexibility, stamina and strength. This style is definitely not for beginners to Yoga or for those who have a relaxed approach to fitness. This style involves a challenging sequence of postures with synchronized breathing and a flow of Yoga pose.

Bikram Yoga

Bikram Yoga is the brainchild of one Bikram Choudhury, who learnt Yoga from Sri Bishnu Ghosh. Bikram Yoga is done in a room with temperature up to 100 degrees Fahrenheit, so you must be ready to perspire a lot. Every Yoga pose is usually done twice and retained for a fixed period. Bikram Yoga sessions usually begin with standing postures, then go into backward bends, forward bends and, finally, twist. The postures are accompanied by Kapalabhati Breath also called “breath of fire”. This Yoga style is “scientifically” designed to warm and stretch the ligaments, muscles and tendons in the way they ought to be stretched.

Integral Yoga

Integral Yoga lays equal stress on the Pranayama (breathing exercises), Asanas (physical postures) and Meditation. Integral Yoga was created by Swami Satchidananda, who also introduced chanting to the crowd at the Woodstock festival. Integral Yoga has also been proven therapeutic in as much as it has worked wonders in curing a variety of ailments, particularly Heart Disease.
Integral Yoga revolves around the practice of 8 main goals:

1. Physical Health and strength
2. Control over the senses
3. Calm, clear and a well-disciplined mind
4. Higher level of intellect
5. Strong will power
6. Love and compassion
7. Lesser ego, and
8. Ultimate joy and peace.

Iyengar Yoga

Iyengar Yoga has been named after its founder Sri B.K.S. Iyengar one of the most renowned Yoga teachers in the world. This style of Yoga is known for its precise alignment of postures and attention to detail. B.K.S also popularized the use of props such as Yoga belts and blocks to make the practices easier. His great attention to postural alignment and detail has come to be the most distinguished traits of Iyengar Yoga.

In Iyengar Yoga you hold the poses longer and repeat them several times. You can move to Pranayama (the breathing techniques) only after you have achieved a certain level of mastery of the postures. Iyengar Yoga props help practitioners achieve the best results possible as well as minimize the risk of getting injured while providing optimum support.

Sivananda Yoga

Sivananda Yoga was created by Swami Vishnu Devananda who is responsible for one of the greatest Yoga classics in modern times titled “The Complete Illustrated Book of Yoga”. This work was first published in 1960, and still continues to be among the best Yoga books available. He termed his style of yoga Sivananda Yoga after his mentor, Swami Sivananda , also one of the most renowned Yogis in the world. Sivananda Yoga lays more emphasis on the classic asanas (poses), Pranayama (breathing techniques) and Relaxation. It also focuses a lot on Positive Thinking, Meditation and Yoga Diet.

Other Yoga styles popular in the world today include:

Bharata Yoga

Jivamukti Yoga

Kripalu Yoga

Kundalini Yoga

Svaroopa Yoga and

Viniyoga or Flow Yoga

YOGA BASIC POSES

The asanas in this section are the basic poses that every yoga practitioner is supposed to know.  It isn't the same as simply learning the mechanics of swinging some little league bats, it can take practice. The basic poses are to be learned in the sequence presented. They are arranged in the approximate order of difficulty. Each new pose can be taken a new day.   The basic poses are:

LOTUS (SUKHASANA)

LOTUS (SUKHASANA)

1. Sit in a legs-crossed position with the soles of your feet turned upward and heels pressed against the lower side of your abdomen. Keep your spine straight.
2. Place your hands on your knees, palms up. Hold as long as you wish.
3. This is one of the meditative postures. It imitates an inverted lotus flower. The head is held erect and the eyes closed during this posture.

This promotes balance and harmony.

MOUNTAIN POSE (TADASANA)

MOUNTAIN POSE (TADASANA)

1. Stand in an erect position with your feet together. Press the feet flat against the floor as if to stretch them.
2. Visualize a string through the spine pulling you upward, lifting the knees, hips and hamstrings.
3. Equally distribute the body weight. Keep your abdomen in and chest high. Your arms may remain at your sides.

This is a basic posture of balance and control. It is the foundation for good standing posture.

BALANCE POSTURE (NATARAJASANA)

1. Stand in the mountain pose. Inhale slowly and raise arm overhead.
2. At the same time, lift your left ankle behind you and clasp it with your left hand. Shift your weight to the right side.
3. Exhale and pull the left leg toward your body and lean forward slightly while looking forward.
4. Your right arm will provide balance. Hold for 20 seconds. Slowly release and return to start. Repeat to opposite side.

This improves balance, coordination and quadriceps flexibility.

BACK STRETCH (PASCHIMOTTANASANA)

1. Get into a seated position with legs extended forward.
2. Rest your hands on your thighs and straighten your spine.
3. Raise your arms in front of you to shoulder level.
4. Then proceed to raise them overhead, bending slightly backward.
5. Bend forward to your knees.
6. Grab your knees and hold the stretch for 10 seconds.
7. Your head should be bent forward.
8. Pull your body forward to your knees with the elbows bent outward. Hold for 10 seconds.
9. Return to upright position.
10. Place hands on your thighs and relax.

This increases spinal flexibility and strengthens the back.

COBRA (BHUJANGASANA)

COBRA (BHUJANGASANA)

1. Lie face down with arms at sides and head resting on either side.
2. Slowly bring your head to center and rest your forehead on the floor.
3. Place your hands underneath your shoulders with your fingertips facing inward.
4. Tilt your head backward and begin raising your trunk. Push your hands against the floor and slowly start straightening your arms. Hold extreme position for 10 seconds.
5. Slowly tilt your head forward and lower your trunk back to start. Relax and concentrate on the feeling in the legs, back and abdomen.

This removes tension from the spine and back, strengthens and firms the abdomen and buttocks.

SIMPLE CHEST EXPANSION (ARDHA CHAKRASANA)

1. Get into a standing position, arms at sides.
2. Your feet should be approximately six inches apart. Relax your spine.
3. With your palms facing outward, raise your arms until they are in front of your chest, elbows bent.
4. Straighten your arms. Then slowly bring them behind you, keeping them raised high. Interlock your fingers. Concentrate on the stretch in the shoulders and chest.
5. Slowly bend backward. Maintain balance and control. Look upward and hold for 10 seconds.
6. With knees locked, bend forward and bring your arms over your back. Hold for 10 seconds.
7. Return to upright position. Unclasp your hands and concentrate on relaxing the neck, spine and shoulders.

This strengthens and tones the muscles of the chest, back and arms. The rib cage expansion aids respiration.

SIMPLE TRIANGLE (TRIKONASANA)

1. Stand with feet wide apart.
2. Slowly raise arms to sides until they reach shoulder level. Your palms should be facing down.
3. Exhale and bend left until you can bring your left hand to your left knee.
4. Keep your knees locked. Inhale and bring your right arm over as far as possible without bending the elbow. Hold the position for 20 seconds while breathing deeply and concentrating on the stretch.
5. Slowly straighten and return to start.
6. Relax for a moment, and then repeat to opposite side.

This trims the waistline, relieves tension in the neck and back.

 

LEG CLASP (PADAHASTASANA)

LEG CLASP (PADAHASTASANA)

1. Stand in the mountain pose.
2. Bend forward. Bring your arms behind your knees and clasp your hands.
3. Be certain to position your hands securely behind your knees and slowly draw your upper torso down as far as comfortable. Your head should be lowered and directed toward your knees. Hold for 10 seconds.
4. Lower hands to calf level. Again draw your body inward. Hold for 10 seconds.
5. Unclasp your hands, inhale deeply and raise your trunk back to start, one vertebra at a time.

This tones and firms the thighs and calves. It also improves hamstring flexibility. 

BOW (DHANURASANA)

BOW (DHANURASANA)

1. Lie on your stomach, arms at sides and chin resting on the floor. Bend your knees, feet together.
2. Reach your arms back and grasp your ankles. Slowly raise your torso while arching your back until the abdomen bears the bodyweight. Tilt your head back and hold for 10 seconds.
3. Slowly lower until chin is resting on the floor. Release your grasp and lower feet to the floor.
4. Lie flat with head turned to one side. Rest and observe the feeling in the pelvic region, back, arms and legs.

This shapes and tones hips, thighs, buttocks and abdomen. It strengthens lower back and promotes flexibility in the chest, shoulders, back and arms.

SIMPLE SPINAL TWIST (ARDHA MATSYENDRASANA)

SIMPLE SPINAL TWIST (ARDHA MATSYENDRASANA)

1. Sit on the floor. Place your right sole against your left thigh.
2. Cross your left foot over the right knee and place the sole of your foot firmly on the floor.
3. Position your left hand before you.
4. Bring your right arm to your left knee and firmly grasp it.
5. Slowly twist your trunk and head to the left. Your left arm will then be placed around your waist and rested on your right side. Keep your chin close to your shoulder. Hold for 10 seconds.
6. Slowly move our of the posture and relax. Change leg position and repeat to other side.

This releases tension from the spine and promotes spinal flexibility.

BACKWARD BEND (SUPTA VAJRASANA)

1. Sit on the back of your heels with your feet close together.
2. Slowly move your arms backward, and then place them securely on the floor behind you.
3. Drop your head backward while inhaling and expanding your rib cage. Arch your spine. Hold extreme position for 15 seconds. Walk hands forward and return to start.
4. Relax for 10 seconds and repeat.

This increases flexibility in ankles, feet and spine. It also strengthens the abdomen and lower back.

KNEE AND THIGH STRETCH (BHADRASANA)

1. Get into a seated position.
2. Pull your heels into your groin area and grasp your feet. Keep your spine straight.
3. Slowly lower your knees.
4. Hold extreme position for 10 seconds.

This firms the thighs and promotes knee and inner-thigh flexibility.

PLOUGH (HALASANA)

PLOUGH (HALASANA)

1. Lie flat on your back with arms at your sides. Your palms should be facing down.
2. Slowly raise your legs. Use your hands to push against the floor as you lift your trunk. Continue lifting until your legs are lowered beyond your head with your toes touching the ground as near to the head as possible.
3. Once you have moved as far as comfortable, press your chin against your chest.
4. Place your hands on your back with elbows on the ground. Hold for 20 seconds.
5. Slowly unroll back to a lying position. Press your hands against the floor for support of your body weight.

This promotes spinal flexibility and deep relaxation of all the muscles. It also improves the functioning of the internal organs by supplying them with extra blood.

SHOULDER STAND (SARVANGASANA)

SHOULDER (SARVANGASANA)

1. Lie flat on your back.
2. Place your hands at your sides, palms down, and begin to raise your legs. Press your hands against the floor to push your legs upward.
3. Place your hands on hips, elbows on the ground. Try to straighten your legs and hold them upward. Your chin should be tucked in against your chest. Close your eyes and relax. Hold for 10 seconds.
4. Bend your knees, release your hands, and slowly return to start, one vertebra at a time.

This promotes circulation in chest and neck. It is also said to stimulate the glands, in particular the thyroid.

SIMPLE FISH (MATSYA)

SIMPLE FISH (MATSYA)

1. Lie down, face up, with your legs crossed as in the Lotus posture.
2. Cross arms over and around your head. Let your body weight drop naturally.
3. Do not force the position. Breathe naturally and hold as long you wish.
4. Change leg position and repeat.

This loosens shoulders and hip joints and relaxes the body.

SIMPLE LOCUST (SALABHASANA)

SIMPLE LOCUST (SALABHASANA)

Lie on the floor, face down. Rest your chin on the floor and place your hands at your sides. Make a fist with each hand and place them firmly against the floor at approximately thigh level. Raise your left leg slowly while pushing against the floor with your fists. Raise as high as comfortable. Hold for 10 seconds. Lower leg to ground. Relax for sometime. Raise your right leg and follow the same procedure. This strengthens the abdomen, buttocks and lower back.

 

 

DEEP RELAXATION (SAVASANA)

DEEP RELAXATION (SAVASANA)

YOGA

Introduction

Through yoga one learns to respect his body and take care of it properly. Through yoga one learns to view stress and worry as negative factors, which rob the self of energy that would otherwise be channeled towards personal growth.

By yoga one learns to stretch his body like a rubber band but at the same time with control,direction and purpose. In all, yoga would dramatically improve the way one looks and feels.

Origin and nature of yoga

Yoga comes to us from the heart of Eastern philosophy. Early Indians developed a method to transcend the limitation of the senses and this was called as yoga. Through conscious control of physical and mental activity, the individuals practicing yoga can master their surroundings and rise to a higher spiritual plane.

The word yoga is derived from the Sanskrit root "yug", meaning to link or join together. Yoga deals with the whole person. A single word to describe yoga is "Balance". Yoga is designed to balance the physical, mental and spiritual aspects of an individual. As the mind and soul approach equilibrium the human becomes increasingly aware of its identity and relationship with the external world surrounding it. Yoga is an empirical science based on observations and reflections of experience or introspection. Yoga may be defined as the science of self-fulfillment. It allows us to utilize our capabilities to the fullest while permitting us to choose our own goals.

Archaeological evidence shows that the inhabitants of the Indus Valley practiced yoga prior to 2000 B.C. Through word of mouth the tradition was passed on from father to son and from teacher to pupil. A major shift from oral to written tradition began with the arrival of the Aryans in India shortly after 2000 B.C. The Aryans developed the language of Sanskrit and it later became the canonical language of Hindu scriptures. Because the forerunners of yoga are found in the Upanishads written in Sanskrit, Sanskrit became the accepted standard for yogic vocabulary. Around 300 B.C yoga began to take form as an organized group of principles and practices.

The person, most responsible for systematizing yoga was the Indian Philosopher, Patanjali. Around 200 B. C. Patanjali bolstered the move from oral to written tradition. In the classical treatise, YOGA SUTRA Patanjali codified in writing a large body of yogic principles and processes. The yoga sutras are a step-by-step guide to the attainment of physical, mental and spiritual balance. It consists of an ordered series of 194 terse aphorisms or sutras. Each sutra addresses itself to some aspect of self-development. According Patanjali, yoga is "The discipline leading to the highest development of spiritual consciousness".

The eight limbs or stages of yoga are