YOU CAN DO YOGA - BRIEF DESCRIPTION OF YOGA

A Brief Philosophy Of Yoga
The yogis consider that we are all searching for happiness and that this is everybody's main goal. It's just that most people settle for the brief, watered-down version of temporary pleasures.

The yogis state that at some stage in our spiritual evolution over many lives we will become dissatisfied with brief, temporary pleasures and start our quest for eternal bliss. Methods to achieve this were developed and perfected by the yogis thousands of years ago. They consider that nature's laws are so designed that we must evolve. The main mechanism nature uses in the early stages is pain. When we find that relationships, money or alcohol, for example, do not produce happiness or a sense of purpose, we will start looking more deeply into life. Yoga waits patiently for you to reach this stage.

In the later stages of spiritual evolution, pain is no longer needed to spur us on. Each stage of progress produces such peace and happiness that this entices us to go to a higher level of happiness. Thus, instead of pain, reward becomes the prime mover.

The above is a very brief indication of yoga philosophy, which is so comprehensive that it deals with every aspect of life and delves into the very nature of reality. It is obviously beyond the scope of this book.

What is yoga?

In practice, yoga is an applied science of the mind and body. It comes from the Hindu vedas (scriptures). Practice and study of it help to bring about a natural balance of body and mind in which the state of health can manifest itself. Yoga itself does not create health; rather, it creates an internal environment that allows the individual to come to his own state of dynamic balance, or health.

Basically, yoga teaches that a healthy person is a harmoniously integrated unit of body, mind and spirit. Therefore, good health requires a simple, natural diet, exercise in fresh air, a serene and untroubled mind and the awareness that main's deepest and highest self is identical with the spirit of God. As a result, to many devotees, yoga becomes a philosophy that offers instruction and insight into every aspect of life: the spiritual, the mental and the physical. Of course, because it is all-encompassing, people who want to pick and choose from its smorgasbord can do so without being disappointed. Yoga is equally satisfying as a physical therapy alone.

Yoga is best known as a set of physical practices that include gentle stretches, breathing practices, and progressive deep relaxation. These physical practices are intended to ready the body and mind for meditation as well as for a meditative perspective on life. These meditative practices also follow a sequence. First developed is the capacity to withdraw the senses from focus on the outer world, then, the capacity to concentrate on a meditative subject-a candle flame, a sacred or uplifting word or image, or the movement of the breath. Finally, and for most of us only occasionally, the concentration leads into a wordless and timeless experience of inner peace. The yoga masters describe various subtleties among these states of inner peace, but most of us, at best, achieve moments of this experience from time to time.


The Yoga System

One basic assumption of the Yoga Sutras is that the body and the mind are part of one continuum of existence, the mind being more subtle than the body. This is the foundation of the yogic view of health. The interaction of body and mind is the central concern of the entire science. It is believed that as the body and mind are brought into balance and health, the individual will be able to perceive his true nature; this will allow life to be lived through him more freely and spontaneously.
Yoga first attempts to reach the mind, where health begins, for mental choices strongly affect the health of the body. Choices of food, types of exercise, which thoughts to think, etc. all affect the body. As practiced traditionally in India, yoga includes a set of ethical imperatives and moral precepts, including diet, exercise, and meditative aspects. In the West, yoga focuses primarily on postures (gentle stretching exercises), breathing exercises, and meditation. Yoga is frequently used in Western medicine to enhance health and treat chronic disease as well as stress.

Yoga therapy begins with relaxation. Living in an age of anxiety, we are often unconscious of our tensions. We are often depressed, tired, and an easy victim of diseases. There are a number of reasons for our stressful life. Often it is lack of rest, anxiety, tension and fatigue. These are constantly draining our health energies continuously. Thus, the first priority is to get us into a relaxed state. Yoga employs asanas, pranayama (breathing exercises) and meditation and/or visualization.

Asanas (postures): Postures are gentle stretching movements designed to help balance the mind and body. The yoga postures are designed to rejuvenate the brain, spine, glands and internal organs. They work by increasing the blood and prana supply to these areas and by stimulating them with a gentle squeezing action.

The asanas were designed with economy of time and effort in mind. Most of them work on more than one aspect of the body at the same time. For example, the twist asana benefits the spine, adrenal glands, liver, pancreas and kidneys.
The yoga asanas produce their beneficial effect on the organs and glands in three ways.:


The position of the asana causes an increase in blood circulation to the specific target organ or gland.

The position of the asana often produces a slight squeezing of the organ or gland. This has the effect of massaging the organ or gland and stimulating it.

Deep breathing and visualizing the target area sends an extra supply of prana to the area.

Yoga's effect on the spine is to increase its flexibility. This ensures a good nerve supply to all parts of the body, since the nerves from the spine go to all the organs and glands.


Pranayama: Pranayamas are specially developed breathing techniques. Yoga breathing produces a huge storage of energy in the solar plexus area. This will cause the body to radiate vitality and, if any sickness is developing, the body can call upon some of this energy reserve to combat the disease.
Yoga breathing also improves brain function (intelligence and memory), as well as increasing the elimination of toxins from the system.
The total effect of yoga asanas and breathing is to produce a state of high vitality and rejuvenation.

Concentration/Meditation practices: The benefits of the postures are greater if you concentrate the healing action where it is needed. You can incorporate a variety of affirmations, meditation/concentration practices and visualization. Meditation and concentration is covered in detail elsewhere. Many times focusing on an object or sound (like clicking of a clock) can help us concentrate and leave our distracting thoughts away.
An affirmation is a declaratory statement of yourself. They are inner-self conditioners. Our inner mind will believe everything we say with conviction and emotional force. It take some persistent repetitions to get the desired result. Typical affirmations that can be used are:


I am at my desired weight (for dieters)

My lungs are pure and clean (for smokers who want to get out of the habit)

I feel continuously alert, vital and useful (general), etc.
Even more powerful technique than affirmation is visualization. Here, we show our subconscious mind a picture of what we are talking about. Forming such picture inside your mind is called visualization.

To be effective, visualization should involve all senses, not just sight. Imagine the state or thing we want. How does it feel when we have it? What will you be with it? What does it feel? What does it look like? How does it sound? How does it taste? How does it smell? For healing therapy, visualize the state without the condition. For example, for those trying to lose weight, visualize yourself in the desired weight and physical condition and imagine the life in the new state.

In other words, you should mentally see the affected area as it receives fresh blood circulation, oxygen and physical massage. A diabetic should visualize the healing energies flowing into the pancreas, near the stomach. A rheumatic can concentrate on the release of synovial fluid. Synovial fluid is a lubricant and also disperses waste matter which can cause stiffness at joints.

Thus, most effective yoga therapy involves a three-pronged attack. When you practice yoga postures, you are strengthening the body. When you control your breathing, you are creating a chemical and emotional balance. And when you concentrate your mind on affirmations, you are practicing the power of prayer. But when all three approaches are synthesized, you are entering the most powerful mystery of healing: the basic harmony of life.

A Step By Step Practice of Yoga

Before we can all become master yogis capable of harnessing all powers of the universe, we need to start somewhere. It will be a while before we can take full advantage of all power of yoga. In the mean time, here is a simplified method for exercising with yoga each day and a step-by-step guide to executing the common therapeutic postures.

A Basic Daily Yoga Program

Daily yoga practice is a good investment in health. Twelve minutes a day will purchase a toning of the muscles and improved digestive, circulatory and respiratory systems. The following exercises will provide a well-balanced program, which should be supplemented, of course, by any other postures that are particularly good for your needs:


First day: Complete Breath, Spinal Roll, Cobra, Sun Salutation, Corpse Pose.


Second day: Complete Breath, Sun Salutation, Corpse Pose.


Third day: Complete Breath, Bow, Cobra, Posterior Stretch, Corpse Pose



Fourth day and on: Repeat sequence.

If you are interested in yoga for vitality and rejuvenation, we have a special section dedicated to recommending easy to follow exercises precisely for that application.

Grip

Sitting on the heels, raise the right hand. Bring it slowly behind the shoulder, touching the spine at the shoulder blades. Slowly bend the left arm behind the back from the bottom, and join the hands. Hold; then change arms and repeat.
Benefits: Proper execution develops the capacity of the thoracic cage, helps prevent tendonitis and the formation of calcium deposits at the shoulder joints. Helps alleviate emphysema and asthma.

Kneeling Pose

Sit on the heels, with a straight back. Relax. Separate the feet and slowly sink in between, letting the buttocks touch the floor, doing this slowly and carefully so as not to strain knee ligaments. Make sure feet are not turned out.
Benefits: Increased circulation to prostate gland or uterus.

Lion

Sitting on the heels, with palms on knees, stiffly fan out the fingers. Lean slightly forward over the hands. Protrude the tongue as far as possible, contract the throat muscles and roll the eyeballs upward. Completely exhale, saying, "Ahhhhhhh." Repeat four to six times.
Benefits: Helps to relieve sore throat. Stimulates circulation to throat and tongue.

Locust

Lie face down. Clench the fists, keeping the arms on the floor at sides. Inhale. Using the lower back muscles, raise one leg toward the ceiling. Hold. Exhale and relax. Repeat with the other leg. Repeat two or three times, according to capacity.
More advanced: While in pose, raise both legs. A strenuous pose.
Benefits: Relieves problems of abdomen and lower back.
Warning: Do not perform this if you are suffering from hernia or you have back problem in acute stage.

Mountain

Sitting cross-legged, stretch both arms up toward the ceiling in a prayer like pose, fingertips together. Stretch up and breathe deeply and slowly five to ten times. Exhale and lower arms.
Benefits:Benefits: Strengthens lungs. Purifies bloodstream, improves digestive system, tones nervous system.

Posterior Stretch

Sit on the floor, with the left leg outstretched, the right heel tucked into the crotch. Inhale and reach the arms overhead. Hold the breath, drop forward, reaching the arms toward the left ankle, the head to the knee. (If you can only grasp the calf, do that, and relax, breathing slowly.) Concentrate on the muscles as they slowly lengthen, and inch down lower. Close your eyes. Release any discomfort in a sensation of relaxation. Hold one minute. Inhale, raise up, arms overhead, and exhale as you lower the arms to the side. Repeat with the opposite leg. Repeat with both legs outstretched.

Benefits: A powerful massage to the abdominal organs. Improves digestion and elimination through the forward-bending movement. Relaxes tensions in the back. Brings fresh circulation to face, firming tissue and improving color.
Warning:Warning: Not for those with slipped discs. It is important that the back is not rounded. All forward bends should be done from the hips.

Shoulder Roll

Sitting or standing, roll shoulders loosely forward in a circular movement five times. Reverse. For a bigger stretch, roll one shoulder at a time.
Benefits: Relieves headache, fatigue, tension, neckache.

Traditional Breathing Techniques

We will look at some traditional breathing techniques. The purpose is not to suggest rigid techniques that needed to be followed blindly. Knowledge of these methods may be more important than the explicit directions themselves. The methods are subject to some variations. These helps you to establish and practice healthful rhythms. You may also gain additional insights into the nature of the breathing processes, and how to attain additional relaxation through them.

The Complete Breath

Most of us use three or four kinds of breathing. These may be called high, low and middle breathing and complete breathing. The complete breath is a combination of high breathing, mid breathing and low breathing.

1. High breathing refers to what takes place primarily in the upper part of the chest and lungs. This has been called "clavicular breathing" or "collarbone breathing" and involves raising the ribs, collarbone and shoulders. Persons with asthma, a tight belt, a full stomach or who otherwise become short of breath tend to resort to high breathing. One may deliberately draw in his abdomen and force its contents upward against the diaphragm and into the chest cavity in order to cause high breathing. High breathing is naturally shallow and a larger percentage of it fails to reach the alveoli and enter into useable gaseous exchange.

This is the least desirable form of breathing since the upper lobes of the lungs are used and these have only a small air capacity. Also the upper rib cage is fairly rigid, so not much expansion of the ribs can take place. A great deal of muscular energy is expended in pressing against the diaphragm and in keeping the ribs and shoulders raised abnormally high. This form of breathing is quite common, especially among women, probably because they often wear tight clothes around the waist which prevents the far superior abdominal breathing. It's a common cause of digestive, stomach, constipation and gynecological problems.

2. Low breathing refers to what takes place primarily in the lower part of the chest and lungs. It is far more effective than high or mid breathing. It consists mainly in moving the abdomen in and out and in changing the position of the diaphragm through such movements. Because of this, it is sometimes called "abdominal breathing" and "diaphragmic breathing." Sedentary persons who habitually bend forward while they read or write tend to slump into low breathing. Whenever one slouches or slackens his shoulder and chest muscles, he normally adopts low breathing. We often use low breathing when sleeping. But whenever we become physically active, as in walking, running or lifting, we are likely to find abdominal breathing inadequate for our needs.

To do low breathing, when you inhale you push the stomach gently forwards with no strain. When exhaling you allow the stomach to return to its normal position.
This type of breathing is far superior to high or mid breathing for four reasons:

1. More air is taken in when inhaling, due to greater movement of the lungs and the fact that the lower lobes of the lungs have a larger capacity than the upper lobes.

2. The diaphragm acts like a second heart. Its piston-like movements expand the base of the lungs, allowing them to suck in more venous blood. The increase in the venous circulation improves the general circulation.

3. The abdominal organs are massaged by the up and down movements of the diaphragm.

4. Low breathing has a beneficial effect on the solar plexus, a very important nerve center.

3. Middle breathing is a little harder to describe since the limits of variability are more indefinite. Yet it is breathing in which mainly the middle parts of the lungs are filled with air. It exhibits some of the characteristics of both high breathing, since the ribs rise and the chest expands somewhat, and low breathing, since the diaphragm moves up and down and the abdomen in and out a little. It has been called thoracic or intercoastal or rib breathing. But too often it also remains a shallow type of breathing. With this form of breathing, the ribs and chest are expanded sideways.

This is better than high breathing, but far inferior to low breathing and the yoga complete breath technique.

4. The complete breath, as defined by yoga, involves the entire respiratory system and not only includes the portions of the lungs used in high, low and middle breathing, but expands the lungs so as to take in more air than the amounts inhaled by all of these three kinds of breathing together when they are employed in shallow breathing. The complete breath is not just deep breathing; it is the deepest possible breathing. Not only does one raise his shoulders, collarbone and ribs, as in high breathing, and also extend his abdomen and lower his diaphragm, as in low breathing, but he does both as much as is needed to expand his lungs to their fullest capacity.

The yoga complete breath is the basic technique of all the different types of yoga breathing, and therefore should be mastered before you learn the specific breathing exercises. It brings the whole lung capacity into play and is the basis of the three specific breathing exercises.

Keep in mind that this type of breathing is only done when you do the breathing exercises. The rest of the time you should be doing low breathing by pushing the stomach out slightly when you inhale, and then just letting the stomach fall back to its original position when you exhale. Also, make sure you are breathing through your nose and not your mouth.

Different Yoga Postures

There are many different yoga postures, which you can practise at any time of the day with excellent benefits. Here's a listing of the commonly practised yoga postures.


Adho Mukha Svanasana
Downward-Facing Dog

Adho Mukha Vrksasana
Handstand

Anjali Mudra
Salutation Seal

Ardha Chandrasana
Half Moon Pose

Ardha Matsyendrasana
Half Lord of the Fishes Pose

Baddha Konasana
Bound Angle Pose

Bakasana
Crane Pose

Balasana
Child's Pose

Bharadvajasana I
Bharadvaja's Twist

Bhujangasana
Cobra Pose

Chaturanga Dandasana
Four-Limbed Staff Pose

Dhanurasana
Bow Pose

Eka Pada Rajakapotasana
One-Legged King Pigeon Pose

Garudasana
Eagle Pose

Gomukhasana
Cow Face Pose

Halasana
Plow Pose

Hanumanasana
Monkey Pose

Janu Sirsasana
Head-to-Knee Forward Bend

Krounchasana
Heron Pose

Marichyasana I
Pose Dedicated to the Sage Marichi, I

Marichyasana III
Marichi's Pose

Matsyasana
Fish Pose

Natarajasana
Lord of the Dance Pose

Padmasana
Lotus Pose

Paripurna Navasana
Full Boat Pose

Parivrtta Parsvakonasana
Revolved Side Angle Pose

Parivrtta Trikonasana
Revolved Triangle Pose

Pasasana
Noose Pose

Paschimottanasana
Seated Forward Bend

Prasarita Padottanasana
Intense Spread Leg Stretch

Salabhasana
Locust Pose

Salamba Sarvangasana
Supported Shoulderstand

Salamba Sirsasana
Supported Headstand

Savasana
Corpse Pose

Setu Bandha Sarvangasana
Bridge Pose

Supta Baddha Konasana
Reclining Bound Angle Pose

Supta Padangusthasana
Reclining Big Toe Pose

Supta Virasana
Reclining Hero Pose

Tadasana
Mountain Pose

Upavistha Konasana
Open Angle Pose

Urdhva Dhanurasana
Upward Bow Pose, Backbend, or Wheel

Urdhva Mukha Svanasana
Upward-Facing Dog

Ustrasana
Camel Pose

Utkatasana
Chair Pose

Uttanasana
Standing Forward Bend

Utthita Parsvakonasana
Extended Side Angle Pose

Utthita Trikonasana
Extended Triangle Pose

Vasisthasana
Side Plank Pose

Viparita Karani
Legs-Up-the-Wall Pose

Virabhadrasana II
Warrior II Pose

Virabhadrasana III
Warrior III Pose

Virasana
Hero Pose

Vrksasana
Tree Pose



I N T R O D U C T I O N T O T H E P R A C T I C E O F A S A N A S

Most modern yoga classes and books have lost the secret key of Hatha Yoga. The true purpose of the ancient practices of the yoga system is to bring a superior balance and awaken the subtle energies of the body. It is not so much a physical practice but a spiritual practice based on SHAKTI, the fundamental vibrating energy of every human being.

Hatha Yoga is an age-old discipline of Yoga. Hatha comes from "ha" - solar (+) and "tha" - lunar (-), the harmonious union of the two opposite aspects in the human body. The practice of yoga postures (ASANAS) aims to open and purify the energy centers (CHAKRAS) and energy channels (NADIS).

Our goal is to introduce in Occident an initiatic or paranormal approach to the practice of asanas. At the present moment, the literature about asanas is rich, however, it presents a major flaw - it focuses exclusively on the exterior, exoteric, aspects, leaving the hidden, esoteric aspects unknown. But how is this possible ? Let's see Â… first of all, the tantric masters who really know the secrets of Hatha Yoga chose not to reveal to the large masses their esoteric knowledge on asanas, preferring to transmit this information "from mouth to ear", never comitting it in writing. Even the most famous texts on Hatha Yoga : Hatha Yoga Pradipika, Gheranda Samhita and Siva Samhita are at best very elliptic, never offering a plain explanation for everyone to understand.

The second reason for this regrettable situation is the lack of deep mystical experience of the most yoga instructors and book authors from our days. As a result, there are a number of wide spread misconceptions about Hatha Yoga. Asanas are not mere physical exercises and they are not meant simply for health and relaxation. We submit to your attention the concept of asanas as paranormal training exercies.

The secret of ASANAS
The subtle body has seven principal energy centers and many secondary ones. When a yogi performs an asana, the specific configuration taken by the force centers (CHAKRAS) creates a connection to the corresponding subtle energies from the Universe through the process of RESONANCE.

"Resonance" comes from the Latin "resonare", which means to resound, to vibrate. The process of resonance comprises two systems, in our case the human being and the "macrocosm" or universe, which have a common vibration frequency. The asana helps the yogi "tune in" one of the infinite spheres of energy of the macrocosm. In order to achieve this process of resonance the yogi mentally evokes the desired effect while performing the asana.

The practice of asanas is at least as much a mental practice as it is a physical practice. Let's take for example Bhujanghasana, the Cobra Pose. When a yogi performs this pose all he has to think is "pure love" and concentrate on his heart chakra. This is the secret key of Bhujanghasana, and if it is used properly it will induce resonance between the yogi's heart chakra (anahata chakra) and the infinite macrocosmic sphere of love (maha anahata chakra), transferring virtually unlimited quantities of the love-energy to his heart.

There is a perfect correspondence between one's own chakras, located within the microcosm of the human subtle body, and the exterior, infinite chakras of the macrocosm. Everything that exists in the macrocosm exists in us as well and something that does not exist inside of us does not exist in the macrocosm - this is the law of correspondence. However, while in the macrocosm all the subtle forces are perfectly energized with infinite power, in the microcosm they are often dormant, existing only in a state of potentiality. For example, one person may, in theory, have the possibility to experience pure infinite love, the same person may not actually experience this love because of a lack of resonance with the same types of energies from the macrocosm.

The law of correspondence associates every psychic energy with a specific form, color, sacred word and musical note. For instance, Muladhara Chakra, the force center of vitality is associated with the square, the yellow-brown color and the "LAM" sacred word.

This is the first time the correlation between asanas and force centers is revealed. This step is unprecedented in the Occident and opens the door for a deeper and more spiritual approach to asanas. In fact we can say that there is no "real" Hatha Yoga outside the practice of chakra meditation and chakra awareness.

A common man looking at a yogi practicing asana may imagine that what he sees is all there is to it. In fact, the secret of asanas is not the posture itself, but the mental concentration associated with the execution. That is why many have seen yogis performing Hatha Yoga and considered that they too would be able to do the same by mimicking their pose. Nothing can be further from the genuine practice of asanas.
Hatha Yoga is approchable by everyone, even by convinced materialists
New Hatha Yoga students are not required to have unquestioned faith, all they are required to have is openness of heart and mind and the will to give a fair chance to its system of exercises. Many new students were convinced materialists and they came to the yoga class only for health problems. However, the practice of yoga resulted in a more acute understanding of one's own, native religion and this understanding resulted in an opening of the heart towards it. By gradually purifying the structure, starting with the physical and finishing with the mental, the Hatha Yoga exercises bring a new world of capabilities and feelings for the open minded student.

Kundalini Yoga and ASANAS

Kundalini is the name of the most fundamental energy-force in the human being. The awakening of this fundamental energy, Kundalini is experienced by a large number of yogis and "ordinary" people all over the world. This "force", although poorly known in the Western sciences, is the main vehicle of men towards the revelation of the Supreme Self and the attainment of ultimate spiritual freedom. In most "ordinary" people the fundamental energy Kundalini is dormant. It's location (in the dormant state) is the sacral plexus (MULADHARA CHAKRA), but when it is awakened, it raises from center to center, up the spinal chord (SUSUMNA NADI) until it reaches the crown center (SAHASRARA), accompanied by extraordinary emotions and states of consciousnes. Kundalini pierces the seven force centers (CHAKRAS) and generates the state of spiritual illumination Â… but the experience of Kundalini is not without perils. The spontaneous or accidental awakening of Kundalini can cause a great deal of pain and even psychic problems. These sufferings are caused by the energy overcharges in the subtle body. The "impurities" of the subtle body are "burned" by Kundalini and this often is a painful process.

Of course, if the awakening of Kundalini comes after attaining a solid training in Hatha Yoga, if the chakras and nadis have been purified with asanas and pranayama (breath control exercies) then Kundalini is no longer a cause for painful experiences - but a source of extraordinary bliss and sublime feelings. Kundalini is the fastest path towards ultimate spiritual freedom and Hatha Yoga is the best way to prepare for its awakening, because both asanas and Kundalini work on the same subtle force centers (chakras) and subtle channels (nadis).

Opening the heart and finding the soul though ASANAS

The correct practice of Hatha Yoga produces a gradual awakening of the seven force centers. With the activation of the first center (muladhara), we gain a state of excellent vitality. With the activation of swadhistana chakra, we ensure the capacity for harmonious social interactions and a healthy sexual appetite. By activating manipura chakra, we amplify our will power. By opening anahata chakra (the heart chakra), we gain the capacity to love infinitely - a divine state of pure love, without having a particular object to be directed upon. Vishuddha chakra induces a state of great purity and deep spiritual intuition. Ajna chakra gives us perfect control over our subtle body and the paranormal power of clairvoyance. Finally, sahasrara is responsible for the state of union of the human being with the Absolute Transcendence, the most elevated state of consciousness.

Somewhere on this way, by balancing the feminine and masculine aspects of our personality, by opening up so that we could resonate with the benefic energies of the macrocosm, Hatha Yoga facilitates a profound transformation of our inner being. Our consciousness is expanded to the infinite, the heart is filled with bliss - this is the actual experience of many people who walked this spiritual path.

Practicing Hatha Yoga

By contrast with the normal approach in sports, asanas do not intend to increase the muscular mass, the force, speed or endurance - they don't aim for effort. In fact, asanas are the exact opposite of aerobics and other sports. The keyword here is "suppleness". The practice of asanas should not be accompanied by effort.
The asanas are conceived in such a way that the muscles are not involved in their execution. Instead of compressing the muscles, an asana elongates them. The joints and the muscles are stretched and this does not require effort. In fact it is normal that after a couple of hours of Hatha Yoga a practicant should feel more energetic and vibrant than in the beginning of the session, as opposite to a sports practicant who usually feels tired and worn-out.


Here is a list of simple rules that are of great help when practicing asanas :
• choose a certain time of day and practice asanas at the same time every day
• the place for practice should be private and away from agitation; you need a quiet retreated place that will give you privacy for the duration of your exercises
• it is recommended that you practice on a blanket that can cushion you from the cold or hard floor
• before starting the sequence of asanas, you need to do the warm-up exercises; do not avoid them because otherwise you may harm yourself while stretching in asanas
• while performing an asana do not let your mind wander around; instead, focus on the specific chakras that are associated to that particular pose. Remember that asana practice is a form of meditation. If you do not focus on the right chakras, the spiritual efficience will drop under 5%.
• after the execution of each asana you want to take a minute to fully assimilate into your consciousness the specific effects; this consciousness-awareness phase can be executed in a comfortable position and is a key to success in Hatha Yoga
• do not force your way through asanas; the asana should be stable and comfortable
• before starting to practice any asana you should read the counter-indications and avoid any health hazards; many asanas have specific counter-indications and you shoud never ignore them
• it is much better to do 20 minutes of Hatha Yoga every day than a one-time two hours session every week; do not overdo it in the beginning because you do not want to last only a couple of weeks, you want to keep the practice up for many years
• by maintaining the same time and location you establish a benefic resonance that will help you a great deal in the long run; when the time for yoga comes you will feel "magically" attracted to start practicing
• asanas executed in group are much more efficient than asanas performed alone; the more people executing the same asana at once, the better; responsible for this increased effect is the same "law of resonance", only in this case 1 plus 1 gives more than 2
• do not forget to perform the relaxation pose after each asana session
In our website you will find the most complete descriptions of asanas ever published on the net. For the first time in the world, the correlations of asanas with chakras are revealed. We wish you success with the practice and let us know about your results!

Due to the fact that some people considered that they don't need to go to a regular yoga class because they have acces to the same information on our site, we concluded to remove the free access to the key information on asanas. If you still want to have access to this information you will have to buy a membership at www.TantraMag.com (our sister site). Let me remind you that practicing yoga with an instructor is better because the instructor can see your mistakes while the book/computer cannot.

Yoga for Beginner - The Complete Beginner's Guide to Yoga

Welcome to Yoga for Beginners! As someone who is just starting to learn and practice Yoga, you would surely want to find out as much information as possible. In this Yoga for Beginners Section, we give you an overview on Yoga Information like What is Yoga, the History of Yoga, and the Principles of Yoga. We give you a comprehensive glimpse into the world of Yoga and the Yogic Lifestyle. The Basic Yoga Session also gives you a list of Asanas for you start practicing with. If you would like to see additional information on the "yoga for beginner"-section, please let us know.

Yoga Information


What is Yoga?

A brief introduction into the ancient art of yoga. How yoga exercises and meditation can positively change your life.

History of Yoga

Exploring the origins and development of yoga since the beginning at 3000 BC. The Pre- and Post Classical Yoga periods are briefly reviewed.


The Yoga System
The different parts of yoga: asanas, pranayama and medition reviewed and explained.

The Principles of Yoga
A brief look at the five fundamental principles of yoga: relaxation, exercise, breathing, diet and meditation


Styles of Yoga
There are large number of different yoga styles, however in this section we provide a short description of the 12 most popular ones.

Health Benefits of Yoga
A review of the health benefits of yoga which are divided in: physiological, psychological and biomedical effects.

Practicing Yoga


How to get Started
What to wear. When and how long to practice. Practices and cautions. A comprehensive range of starterkits.

Yoga Basic Session
The basic set of yoga postures which forms the foundation of your daily yoga practice


Yoga Relaxation
The first step in yoga is to learn how to relax your body and mind. This section teached you the corpse pose and relaxation techniques.

Yoga Exercise
A complete overview of yoga postures and asanas, including pictures and commentary. The yoga system, principles of yoga and styles of yoga explained.


Yoga Sessions
A list of Yoga Sessions to fit your lifestyle. Whether you are too busy or not so busy, you will definitely find the Yoga Session for you.

Yoga Breathing
Pranayama: beginner and advanced yoga breathing techniques. Breathing anatomy, the importance of breathing, seven Chakras and prana.


Yoga Meditation
A comprehensive look at the different beginner and advanced meditation exercises. The mechanics and benefits of meditation.

Yoga Diet
What is a Correct Yoga Diet and how do you positively change yours. The benefits of a proper Diet. Becoming a Vegetarian. The how and why of Fasting.


Yoga Lifestyle
Have a positive attitude towards yourself, other people and other creatures. Learn to live a life according to the Eight Limbs of Yoga.

Yoga and Health
Learn how Yoga can improve your overall Health and help you manage or prevent certain ailments like Arthritis, Diabetes, and Asthma
Other Yoga



What is Yoga: Definition of Yoga and the Six Branches of Yoga

Yoga is a complete science of life that originated in India many thousands of years ago. It is the oldest system of personal development in the world encompassing the entire body, mind and spirit. It is the union between a person's own consciousness and the universal consciousness. The Ancient Yogis had a profound understanding of man's essential nature and of what he needs to live in harmony with himself and his environment. They perceived the physical body as a vehicle, with the mind as driver, the soul as man's true identity, and action, emotion and intelligence as the three forces which pull the body-vehicle. In order for these to be integrated, these three forces must be in balance. Taking into account the interrelationship between body and mind, the Yogis formulated a unique method for maintaining this balance - a method that combines all the movements you need for physical health with the Breathing and Meditation techniques that ensure peace of mind.

The classical techniques of Yoga date back more than 5,000 years. In ancient times, the desire for greater personal freedom, Health and long life, and heightened self-understanding gave birth to this system of physical and mental exercise which has since spread throughout the world. The word Yoga means "to join or yoke together," and it brings the body and mind together into one harmonious experience.

Yoga is a method of learning that aims to attain the unity of mind, body, and spirit through these three main Yoga structures: Exercise, Breathing, and Meditation. The exercises of Yoga are designed to put pressure on the Glandular Systems of the body, thereby increasing its efficiency and total health. The body is looked upon as the primary instrument that enables us to work and evolve in the world, a Yoga student; therefore, treats it with great care and respect. The Breathing Techniques are based on the concept that breath is the source of life in the body. Yoga students gently increase their breath control to improve the health and the function of both body and mind. These two systems prepare the body and mind for Meditation, making it easier for students to achieve a quiet mind and be free from everyday stress. Regular daily practice of all three parts of this structure of Yoga produce a clear, bright mind and a strong, capable body.

Six Branches of Yoga

 Hatha Yoga
Hatha Yoga is the path of Physical Yoga or Yoga of Postures is the most popular branch of Yoga. Hatha Yoga considered the body as the vehicle for the soul. It uses Physical Poses or Asana, Breathing Techniques or Pranayama, Meditation in order to bring the body in perfect health and for the more subtle spiritual elements of the mind to emerge freely. The practice of Hatha Yoga will result to the union of the body and the soul, it aims to make the body perfect and fill it with life force.

 Bhakti Yoga

Bhakti Yoga is the path of heart and devotion or the Yoga of devotion. Yogis who practice Bhakti Yoga sees the Divine in everyone and everything he encounters. This lead him to develop love, acceptance and tolerance for all. Bhaki Yoga teaches a person to have a devotion to God and all things through devotion to life and love.

 Raja Yoga

Raja means "royal". Raja Yoga is the path of Yoga that focuses on meditation and contemplation. It is based on the Eight Limbs of Yoga which was discussed in the Yoga Sutra. This Yoga path teaches deep self respect through self mastery. The self here is honored. Raja Yoga believes that the universe exists for the self, giving the self an illusion of centrality which results to self respect and respect for all creatures. Raja Yoga is also referred to as the King of Yogas, majority of its practitioners live in spiritual or religious orders.

 Jnana Yoga

Jnana Yoga is the path of Yoga that deals with wisdom and knowledge or the Yoga of the mind. Jnana Yogis pays tribute on man's intelligence. They try to surpass limitations by unifying intellect and wisdom. Jnana Yoga tries to obtain existence beyond doctrine and ideological controversies by accepting all other philosophies and religion. It also uses an open, rational and curious mind in studying the spirit.

 Karma Yoga

Karma Yoga believes that your present situation is based on your past actions. Karma Yoga is the path of service; it refers to the energy of action. This path requires you to be selfless. Performing a selfless service is the essence of Karma Yoga or consciously choosing a future that is free from negativity and selfishness knowing that your life is a consequence of your past actions. Karma Yoga practices try to change your action towards the good - good words, good thoughts, good deeds, in order to change your soul. By being selfless, you change your consciousness which leads to a change in your destiny.

 Tantra Yoga

Tantra Yoga is the path of ritual and perhaps the most misunderstood path. Some may think of Tantra Yoga as sorcery, witchcraft, magic spell or some mysterious formula. Most people perceive Tantra Yoga as sexual. All of these perceptions are far from truth. Tantra is the knowledge concerning Tattva (Truth or Brahman) and Mantra (mystic syllables). It utilizes rituals to respectfully experience the sacred in everything we do, not just sex though sex is a part of it. It aims to expand our awareness in all states - whether awake or asleep. Tantra Yoga practitioners must have purity, humility, devotion, courage, dedication to his Guru, cosmic love, faithfulness, contentment, dispassion, non-covetousness, and truthfulness.


The aspect of Yoga that most people are aware of is "Hatha Yoga" or the Yoga of Postures. Developing a strong, healthy and flexible body is but one aspect of this ancient science. Yogis revere the body. However, they do this because they realize that a weak and tired body is a hindrance towards spiritual progress. By being mindful of their breathing while they practice the various postures, they train themselves to discipline their minds. By disciplining their minds, they are able to abide by the principles which Yoga stands for. First amongst these principles is "Ahimsa", or peacefulness in thought, deed, and action not only to other human beings, but also to all living creatures, and most importantly to our own selves. Remember this when you tend to push yourself into a forward bend! You will be able to do it over a period of time, just be easy on yourself.

Anyone can practice Yoga. You don't need any special equipment, clothing, or lessons; all you need is the will to pursue a healthier and happier lifestyle. The Yoga Postures and Asanas exercise every part of your body. The stretching involved helps in toning your muscles and joints, including your spine and your entire Skeletal System. Yoga not only facilitates in improving your body but also aids in keeping your Glands, Nerves and your other internal organs in radiant health. By releasing physical and Mental tension, you will liberate vast resources of energy. The Yogic Breathing Exercises known as Pranayama revitalize the body and help control the mind, leaving you calm and refreshed; combine this with the practice of positive thinking and Meditation, and the result will be increased clarity, mental power and concentration.

Yoga in Your Life

Many people are first drawn to Yoga as a way to keep their bodies fit and supple. Others come seeking relief or help for a specific ailment like tension or Backache. Whatever your reason is, Yoga can be a tool in giving you both what you came for, and more.

To understand what Yoga is all about, you need to experience it for yourself. At first glance it may seem to be just a series of strange physical postures which keep the body lean and flexible. But in time, anyone who continues with regular practice becomes aware of a subtle change in their approach in life. Yoga makes you discover your true nature, a state of inner peace, through the practice of toning and relaxing your body and relaxing your mind. Yoga helps in realizing one's self, in finding what one seeks - consciously or unconsciously. Controlling the mind will give you the ability to do a lot of things, it will set you free from your illusions and preconceptions that prevents you from fulfilling yourself.

History of Yoga - A Complete Overview of the Yoga History

On the History of Yoga there is surprisingly little known, despite the fact that many scholars have studied Yoga History, many gaps still exist. If you have any comments or suggestions please let us know, we are more than willing to add pieces of information to our "History of Yoga"-section and will naturally credit you at the end as one of the authors.

The Beginning

Though Yoga's Origin is shrouded, evidence links the earliest Yoga tradition back at least 5000 years to the beginning of human civilization. Scholars believe that Yoga grew out of Stone Age Shamanism, because of the cultural similarities between Modern Hinduism and Mehrgarh, a neolithic settlement (in what is now Afghanistan). In fact, much of Hindu ideas, rituals and symbols of today appear to have their roots in this shamanistic culture of Mehrgahr. Early Yoga and archaic shamanism had much in common as both sought to transcend the human condition. The primary goal of shamanism was to heal members of the community and act as religious mediators. Archaic Yoga was also community oriented, as it attempted to discern the cosmic order through inner vision, then to apply that order to daily living. Later, Yoga evolved into a more inward experience, and Yogis focused on their individual enlightenment and salvation. The first archaeological evidence of Yoga's existence is found in stone seals excavated from the Indus valley. The stone seals depict figures performing Yoga postures. These artifacts officially put Yoga on the History books circa 3000 B.C., and more importantly link it to the great Indus-Sarasvati Civilization. The Indus-Sarasvati was the largest civilization in the ancient world and exceptionally modern for its time. Named after the two rivers that flowed through India, the Indus-Sarasvati was a maritime society, exporting goods throughout the Middle East and Africa. They constructed multistory buildings, a sewage system, and laid out geometrical brick roads.

The Vedas

The Indus-Sarasvati civilization also gave birth to the ancient texts known as the Vedas, the oldest scriptures in the world. The Vedas is a collection of hymns that praises a higher power; it contains the oldest recorded Yogic Teachings and is considered divine revelation. Thus, the wisdom of the Vedas is known as Vedic or Pre-classical Yoga. Vedic Yoga is characterized by ritualistic ceremonies from which the Yoga practice that requires Yoga practitioners to transcend the limitations of the mind originated.

Vedic literature is replete with references to prayerful contemplation'; (Brahman), higher vision; (dhi), and; the ideal harmony; (rita). Vedic people relied on rishis (dedicated Vedic Yogis) to teach them how to live in divine harmony. Through intensive spiritual practice, rishis were often gifted with visions of the ultimate reality. Later, texts known as the Brahmanas were written to explain the rituals and the hymns of the Vedas. The Aranyakas texts followed, detailing rituals for Yogis living in the seclusion of the forest. This era also served as the beginning of India's medical tradition known as Ayurveda. Around 1900 B.C., a tectonic shift caused the great Rasvati River to dry up, forcing the exodus of the Indus-Sarasvati civilization southward towards the Ganges River.

Pre-Classical Yoga

Sometime between 1800 and 1500 B.C., Gnostic texts called the Upanishads appeared. The 200 or so scriptures comprising the Upanishads, explained the transcendental self; (atman) and its relation to the ultimate reality (Brahman). The Karma doctrine is believed to have originated with the Upanishads as well. Just as the New Testament rests upon but furthers the Old Testament, so too, the Upanishads further expounds upon the scriptures of the Vedas. The teaching of the Upanishads dawned the era of Pre-classical Yoga.

Around 1400 B.C., a great sage named Vyasa, categorized the Vedic hymns into the 4 Vedic texts we know today: Rig Veda ("Knowledge of Praise"), Yajur-Veda ("Knowledge of Sacrifice"), Sama-Veda ("Knowledge of Chants"), and Atharva-Veda ("Knowledge of Atharvan"). In 1200 B.C., the great enlightened teacher Rishabha started the tradition known as Jainism which is also dedicated to the liberation of the spirit. Then in 1000 B.C., a second urbanization began along the banks of the Ganges River (the former Indus-Sarasvati civilization). Later, in the sixth century B.C., Lord Buddha spread the teaching of Buddhism which stresses the importance of Meditation and ethics over Physical Postures. Buddhism had some similarities with Hinduism; however, Yoga sages saw the limitations of ignoring the physical purification process. Siddhartha Gautama who is skilled in Meditation and is one of the first Buddhists who also studied Yoga attained enlightenment at the age of 35.

Today The Bhagavad-Gita has had perhaps, the most profound influence on Hindu culture and philosophy. This ancient text was written about 500 B.C. and is the first scripture devoted entirely to Yoga. The Bhagavad-Gita confirms that Yoga was quite ancient by the time of its writing. Only 700 verses long, the Gita is a conversation between Prince Arjuna and the God-man Krishna. The Gita's message is to oppose evil in the world. The Gita earned its relevance because of its attempt to blend Jnana-Yoga.Bhakati-Yoga and Karma-Yoga together unifying these various Yogic traditions. Many schools during this era taught ways of reaching deep levels of Meditation in order to surpass the mind and body system to achieve one's true, limitless self.

Buddhism quickly grew, and in 480 B.C. senior disciples of Buddha systematized the Buddhist teachings. For the next few hundred years, the canonical scriptures of Buddhism were structured. In 300 B.C., Jaimini composed the Mimamsa-Sutra, the first authoritative text of Hinduism. Jaimini is regarded as a disciple of Vyasa. Soon after this, Emperor Ashoka converted to Buddhism and extensively spread Buddhism. This was the greatest era of Buddhist influence in India.

Classical Yoga

AAfter the turn of the millennium, the spread of Yoga in its different forms gave rise to the need for standardization. Thus in the second century C.E., Patanjali composed a seminal text, Yoga-Sutra and defined Classical Yoga. The 195 aphorisms or sutras that comprise the Yoga Sutra, expound upon Raja-Yoga (the eightfold Yoga path). The Yoga Sutra is meant to be memorized as a means of internalizing its wisdom. The Eight Limbs of Classical Yoga are: 1) yama, or restraint, 2) niyama, or observance of purity, tolerance and study, 3) Asana, or Physical Exercises, 4) Pranayama or Breath control, 5) pratyahara, or preparation for Meditation 6) dharana, or concentration, 7) dhyana or Meditation and 8) samadhi or absorption in the sublime. Patanjali advocates studying the sacred scriptures as part of the Yoga practice, which becomes Classical Yoga's distinct feature.

The real ground breaking characteristic of Yoga-Sutra however, is its precept of philosophical dualism. Patanjali believed that separation of the matter (prakriti) and spirit (purusha) were necessary to cleanse the spirit to absolute purity. This is in stark contrast to Pre-classical and Vedic Yoga, which adopts the unification of the body and the spirit. The teachings of Patanjali represent a departure from traditional non-dualistic Yoga and laid the groundwork for Postclassical Yoga. For centuries after Patanjali, the dualism of Yoga was predominant. Yogis focused almost exclusively on Meditation and neglected the Asanas. They were attempting to exit the mortal coil and merge with the ultimate reality through contemplation. But with the advent of alchemy, a precursor to chemistry, the Yoga masters rekindled their belief in the body as a temple. Contemporary thought shifted to health, longevity and maintenance. As such, the Yoga masters attempted to demonstrate that new Yoga techniques fundamentally alters the body's biochemistry and makes it immortal. This led back to the Pre-classical and Vedic Yoga belief about the primacy of the Asana and to the beginning of Postclassical Yoga

Post-Classical Yoga

The era of Postclassical Yoga gave rise to prolific literature, the different branches of Yoga which includes the Hatha and the Tantra, and to many holistic schools for Yoga. Postclassical Yoga can best be defined as an appreciation of the present moment. Practitioners no longer aspired to liberation from this reality, rather to accept it and live at the moment. Modern Yoga arrived in the United States during the late 1800's. It can be attributed to many gurus, including Swami Vivekanada, and their apostolic works. Vivekanada was a student of Ramakrishna, and was commissioned by his teacher to attend the Parliament of Religions in Chicago of 1893. Vivekanada was well accepted and later traveled all around the U.S. to spread the Yoga tradition.

Another Yoga guru, who is perhaps the most popular, was Swami Paramashansa Yogananda, who founded the Self-Realization Fellowship. Yogananda wrote Autobiography of a Yogi and his teachings still enjoy immense popularity even today. Other Yoga gurus include Krishnamurti and Maharishi Mahesh Yogi. Krishnamurti traveled widely, drawing large crowds and expounded upon Jnana-Yoga. People will mostly likely remember Maharishi Mahesh Yogi who popularized Transcendental Meditation (TM) in the 60's, because he was associated with the Beatles.

Recent Decades

One of the most prominent Yoga guru is Himalayan Swami Sivananda. Swami Sivananda served as a doctor in Malaysia and opened schools in America and Europe in the 1960s and 1970s. Among Sivanandi's works is the modified Five Principles of Yoga: 1. proper relaxation (savasana); 2. proper exercise (Asanas); 3. proper breathing (pranayama); 4. proper diet (vegetarian), and; 5. positive thinking and Meditation (dhyana). He also wrote more than two hundred books about Yoga and Philosophy. Swami Sivananda is the founder of the International Sivananda Yoga Vedanta Centers through his disciple, Swami Vishnu-devananada. Swami Vishnu-devananada also wrote the Illustrated book of Yoga.

Swami Sivananda's other notable disciples include: Swami Satchitananda who introduced chanting and Yoga to Woodstock; Swami Sivananada Radha, the woman who explored the connection between psychology and Yoga, and; Yogi Bhajan who started teaching the controversial Kundalini Yoga in the 70's. He also founded the 3HO organization (Healthy, Happy, Holy) which now has around 200 centers worldwide. There was also the great Sri Krishnamacharya, who taught Viniyoga Hatha-Yoga. The Viniyoga tradition is continued by his son, Desikachar. Desikachar's brother-in-law, B.K.S. Iyengar, also continued teaching Viniyoga Hatha-Yoga and had quite a large number of followers. Living Yoga masters today include Sathya Sai Baba who has millions of followers and Swami Satyananada, founder of the Bihar School of Yoga.

In conclusion, Yoga is the most diversified spiritual practice in the world. Crossing over many cultures (including Hinduism, Buddhism, Jainism and the West), Yoga also extends over multiple languages such as Hindi, Tibetan, Bengali, Sanskrit, Tamil, Prakit, Marathi and Pali. The Yogic tradition continues to proliferate and spread its message of peace to this very day.

Note. This History of Yoga-section was compiled by using our own knowledge, books and internet resources. It is probably not as thorough or complete as you like. We have aimed to provide a summarized version of Yoga History which resulted in a not so detailed account. Any suggestions which regards to this section are welcome.

The System of Yoga - Yoga Breathing, Poses and Meditation


The System of Yoga is neither complex or mysterious. Below we have tried to give you a comprehensive overview of the system of Yoga. The interconnection between Yoga Exercise, Breathing and Meditation is the key to the system.

Introduction

One basic assumption of the Yoga Sutras is that the body and the mind are part of one continuum of existence, the mind being more subtle than the body. This is the foundation of the yogic view of health. The interaction of body and mind is the central concern of the entire science. It is believed that as the body and mind are brought into balance and health, the individual will be able to perceive his true nature; this will allow life to be lived through him more freely and spontaneously.

Yoga first attempts to reach the mind, where health begins, for mental choices strongly affect the health of the body. Choices of food, types of exercise, which thoughts to think, etc. all affect the body. As practiced traditionally in India, Yoga includes a set of ethical imperatives and moral precepts, including diet, exercise, and meditative aspects. In the West, Yoga focuses primarily on postures (gentle stretching exercises), breathing exercises, and meditation. Yoga is frequently used in Western medicine to enhance health and treat chronic disease as well as stress.

Yoga Therapy begins with relaxation. Living in an age of anxiety, we are often unconscious of our tensions. We are often depressed, tired, and an easy victim of diseases. There are a number of reasons for our stressful life. Often it is lack of rest, anxiety, tension and fatigue. These are constantly draining our health energies continuously. Thus, the first priority is to get us into a relaxed state. Yoga employs asanas, pranayama (breathing exercises) and meditation and/or visualization.

Yoga Postures or Asanas

Postures are gentle stretching movements designed to help balance the mind and body. The Yoga Postures are designed to rejuvenate the brain, spine, glands and internal organs. They work by increasing the blood and prana supply to these areas and by stimulating them with a gentle squeezing action. The asanas were designed with economy of time and effort in mind. Most of them work on more than one aspect of the body at the same time. For example, the twist asana benefits the spine, adrenal glands, liver, pancreas and kidneys. The Yoga Asanas produce their beneficial effect on the organs and glands in three ways:

 The position of the asana causes an increase in blood circulation to the specific target organ or gland.

 The position of the asana often produces a slight squeezing of the organ or gland. This has the effect of massaging the organ or gland and stimulating it.

 Deep breathing and visualizing the target area sends an extra supply of prana to the area.

Yoga's effect on the spine is to increase its flexibility. This ensures a good nerve supply to all parts of the body, since the nerves from the spine go to all the organs and glands.

Pranayama: Breathing Techniques

Pranayamas are specially developed breathing techniques. Yoga Breathing produces a huge storage of energy in the solar plexus area. This will cause the body to radiate vitality and, if any sickness is developing, the body can call upon some of this energy reserve to combat the disease. Yoga breathing also improves brain function (intelligence and memory), as well as increasing the elimination of toxins from the system. The total effect of Yoga asanas and breathing is to produce a state of high vitality and rejuvenation.

Meditation and Positive Thinking

The benefits of the postures are greater if you concentrate the healing action where it is needed. You can incorporate a variety of affirmations, meditation/concentration practices and visualization. Meditation and concentration is covered in detail elsewhere. Many times focusing on an object or sound (like clicking of a clock) can help us concentrate and leave our distracting thoughts away. An affirmation is a declaratory statement of yourself. They are inner-self conditioners. Our inner mind will believe everything we say with conviction and emotional force. It take some persistent repetitions to get the desired result.

Typical affirmations that can be used are:

 I am at my desired weight (for dieters)
 My lungs are pure and clean (for smokers who want to get out of the habit)
 I feel continuously alert, vital and useful (general), etc.

Even more powerful technique than affirmation is visualization. Here, we show our subconscious mind a picture of what we are talking about. Forming such picture inside your mind is called visualization. To be effective, visualization should involve all senses, not just sight. Imagine the state or thing we want. How does it feel when we have it? What will you be with it? What does it feel? What does it look like? How does it sound? How does it taste? How does it smell? For healing therapy, visualize the state without the condition. For example, for those trying to lose weight, visualize yourself in the desired weight and physical condition and imagine the life in the new state. In other words, you should mentally see the affected area as it receives fresh blood circulation, oxygen and physical massage. A diabetic should visualize the healing energies flowing into the pancreas, near the stomach. A rheumatic can concentrate on the release of synovial fluid. Synovial fluid is a lubricant and also disperses waste matter which can cause stiffness at joints.

Thus, most effective Yoga therapy involves a three-pronged attack. When you practice postures, you are strengthening the body. When you control your breathing, you are creating a chemical and emotional balance. And when you concentrate your mind on affirmations, you are practicing the power of prayer. But when all three approaches are synthesized, you are entering the most powerful mystery of healing: the basic harmony of life.

Yoga Styles : The Different Styles of Hatha Yoga

Yoga continues to evolve through the years to meet the needs of every individual - from self-realization to Curing of Various Ailments. Through the years, Hatha Yoga which is the most popular form of Yoga in the United States and in many parts of the world, continuous to evolve and flourish. Hatha Yoga is the Branch of Yoga that focuses on the physical well-being of a person and believes that the body is the vehicle of the spirit. A lot of different Yoga Styles rooted from Hatha Yoga. All these styles aim to balance the mind, the body, and the spirit through the Asanas or poses; however, the emphasis varies. Some puts emphasis on the strict alignment of the body while some focuses on the coordination of breath and movement.

All these Yoga Styles have common roots. In fact, the founders of three major styles -- Astanga, Iyengar and Viniyoga -- were all students of Krishnamacharya, a famous teacher at the Yoga Institute at the Mysore Palace in India. Two other styles, Integral and Sivananda, were created by disciples of the famous guru Sivananda. No style is better than the other. The Style you use is a matter of personal preference or a matter of need.

Ananda Yoga

Ananda Yoga is a classical style of Hatha Yoga that uses Asana and Pranayama to awaken, experience, and begin to control the subtle energies within oneself, especially the energies of the Chakras. Its object is to use those energies to harmonize body, mind, and emotions, and above all to attune oneself with higher levels of awareness. One unique feature of this system is the use of silent affirmations while in the Asanas as a means of working more directly and consciously with the subtle energies to achieve this attunement. Ananda Yoga is a relatively gentle, inward experience not an athletic or aerobic practice. It was developed by Swami Kriyananda, a direct disciple of Paramhansa Yogananda, author of the spiritual classic, Autobiography of a Yogi.

Anusara Yoga

Anusara (a-nu-SAR-a) means: "to step into the current of Divine Will", "following your heart", "flowing with Grace", "to move with the current of divine will." A new style developed by John Friend, Anusara Yoga is described as heart-oriented and spiritually inspiring, yet grounded in a deep knowledge of outer and inner body alignment. It is a combination of Hatha Yoga and biochemical principles. Each student's various abilities and limitations are deeply respected and honored. In practicing Anasura Yoga, you must keep your heart open and flow with grace as you do the postures. Anasura Yoga practice is based on three principles: attitude, action and alignment, making it different from Hatha Yoga.

Ashtanga Yoga

For those who want a serious workout, Ashtanga may be the perfect Yoga. Developed by K. Pattabhi Jois, Ashtanga is physically demanding. Participants move through a series of flows, jumping from one posture to another in order to build strength, flexibility and stamina. It is not for Beginners or anyone who's been taking a leisurely approach to fitness. Ashtanga Yoga Practice involves performing challenging sequence of poses with Ujjayi Breathing and vinyasas (a flow of postures). This Yoga Style uses a system based on six series of increasing difficulty. Ashtanga Yoga practice will help you achieve increased strength, flexibility and stamina. The so-called Power Yoga is based on Ashtanga.

Bikram Yoga

Bikram Yoga is named after its founder - Bikram Choudhury, who studied Yoga with Bishnu Ghosh, brother of Paramahansa Yogananda. Bikram Choudhury's Yoga is practiced in a room with a temperature of up to 100 degrees, thus be prepared to sweat a lot. Bikram Yoga enthusiasts crank the thermostat to high temperature then perform a series of 26 Asanas. Each posture is usually performed twice and held for a certain period of time. Their Yoga Sessions start from Standing Postures, then the Backbends, Forward Bends, and Twists. The poses are accompanied by Kapalabhati Breath or the "breath of fire".

Bikram Yoga is designed to "scientifically" warm and stretch muscles, ligaments and tendons in the order in which they should be stretched. Practice of this Style of Yoga promotes the cleansing of the body, release of toxins and utmost flexibility Bikram Yoga may be practiced by people who are already in good shape and even those who are suffering from any chronic ailment, however, you should ask for your physician's advice before getting involve into any exercise activity.

Integral Yoga

Integral Yoga puts equal emphasis on the Pranayama (Breathing Control), on Meditation, and on the Asanas (Physical Poses). This Style of Yoga was developed by Swami Satchidananda, the man who introduced chanting to the crowd of the original Woodstock. Integral Yoga is also used for therapeutic purposes; in fact, Dr. Dean Ornish who is Swami Satchidananda's student, used Integral Yoga in his groundbreaking work on curing Heart Disease.

The practice of Integral Yoga revolves around eight main goals: 1. Physical Health and strength; 2. control over all senses; 3. clear, calm and well-disciplined mind; 4. higher level of intellect; 5. strong and pliable will; 6. love and compassion; 7. purer ego, and; 8. ultimate peace and joy.

Iyengar Yoga

Iyengar Yoga was named after B.K.S. Iyengar who is one of the best-known Yoga teachers and who is also the creator of the most popular Styles of Yoga in the world. Iyengar's style is noted for great attention to detail and precise alignment of postures, he also popularized the use of Yoga Props such as blocks and belts. This great attention to detail, posture, and alignment has also become the notable characteristics of Iyengar Yoga.

The Yoga Poses are held longer and repeated several times, only when one achieved a certain level of mastery of these poses can he move to Pranayama. The props helps Iyengar Yogis to achieve the best possible pose, it also provide support and minimizes the risk of getting injured. One of the most popular pose in Iyengar Yoga is the Tadasana or the Mountain Pose. Part of Iyengar's success may be attributed to the quality of teachers who must complete a rigorous 2-5 year training program for certification.

Kali Ray TriYoga

Kali Ray Triyoga was founded by Kali Ray. This Style of Yoga brings Posture, Breath, and Focus together to create dynamic and intuitive flows. The Tri Yoga exercises combine flowing and sustained postures following a spinal wavelike movement, economy of motion, and synchronized breath and mudra. The flows are arranged by level and can be as gentle or as challenging as desired. Students may progress from basic to advance as they increase their flexibility, strength, endurance and knowledge of the flows.

Kripalu

Kripalu Yoga is also called the Yoga of consciousness. Kripalu puts great emphasis on Proper Breath, alignment, coordination of breath and movement, and "honoring the wisdom of the body" -- you work according to the limits of your individual flexibility and strength. Alignment follows awareness. Students learn to focus on the physical and psychological reactions caused by various postures to develop their awareness of mind, body, emotion and spirit. There are three stages in Kripalu Yoga. Stage One focuses on learning the postures, proper breathing, and exploring your body's abilities. Stage Two involves holding the postures for an extended time, developing concentration and awareness of your thoughts and emotions. Stage Three is like Meditation in motion in which the movement from one posture to another arises unconsciously and spontaneously while you are in a meditative state.


Kundalini

Kundalini Yoga was brought to the West by Yogi Bhajan in 1969. It focuses on the controlled release of the Kundalini (serpent power) energy which is found at the base of your spine. The practice of Kundalini Yoga involves classic poses, chanting, coordination of breath and movement and Meditation. The emphasis however, is not on the Yoga Poses but on the Chanting and Breathing. Kundalini Yoga rewards Yogis with spiritual transformation and unity consciousness.

Sivananda

Sivananda Yoga was developed by Vishnu-devananda who wrote one of the contemporary Yoga classics, "The Complete Illustrated Book of Yoga". His book was first published in 1960, and still one of the best introductions to Yoga available. He named Sivananda Yoga after his teacher, Swami Sivananda who is also one of the greatest Yoga gurus in the world.

This Style of Yoga focuses on the Pranayama, classic Asanas, and Relaxation. It also centers on Diet and positive thinking and Meditation. Sivananda Yoga practice consist twelve basic Yoga Poses that seeks to increase strength, flexibility, Proper Breathing, and Meditation. Sivananda now has over eighty centers worldwide and is considered as one of the largest Yoga schools in the world.
Svaroopa Yoga

This Yoga Style was developed by Rama Berch. Svaroopa Yoga teaches significantly different ways of doing familiar Poses, emphasizing the opening of the Spineby beginning at the tailbone and progressing through each spinal area in turn. Every pose incorporates principles of Asana, anatomy and Yoga philosophy. It also emphasizes the development of transcendent inner experience, which is called Svaroopa by Patanjali in the Yoga Sutra. This is a consciousness-oriented Yoga that also promotes healing and transformation. Svaroopa Yoga is not an athletic endeavor, but a development of consciousness using the body as a tool.

Viniyoga

Viniyoga or what is also known as the Yoga for Wellness rooted from the principle practiced by Sri. T. Krishnamacharya - that is to develop practices for individual conditions and purposes. Sri. T. Krishnamacharya is the teacher of well-known contemporary masters B.K.S. Iyengar, K. Pattabhi Jois and Indra Devi. His son, T.K.V. Desikachar, continued this principle and developed the practice of Viniyoga.

Viniyoga make use of modified Yoga Poses that are designed to meet the specific needs of an individual and to enhance healing, flexibility and strength of joints. Viniyoga poses also intend to promote the feeling of well-being and strength. Practices may also include Pranayama, Meditation, reflection, study and other classic elements, but the emphasis of Viniyoga practice is on coordinating breath and movement. Personal practices are taught privately.

Jivamukti Yoga

The Jivamukti Yoga method is a Style of Yoga created by David Life and Sharon Gannon in 1984. It is a vigorously physical and intellectually stimulating practice leading to spiritual awareness. They promote the educational aspect of the practice and give students access to where these ideas came from. Each class focuses on a theme, which is supported by Sanskrit Chanting, readings, references to scriptural texts, music (from the Beatles to Moby), spoken word, Asana sequencing and Yogic Breathing practices. The average Jivamukti student is more educated about the philosophy of Yoga than most Yoga teachers.






Note: As you may notice we have given very brief information on only 13 Yoga Styles. For more detailed information on each Yoga Style, we would like to refer you to our links section which has different links to other more specialized sites.

Principles of Yoga - The Five Principles of Yoga

The Five Principles of Yoga are the basis of attaining a healthy body and mind through the Practice of Yoga. In this section, we give you detailed information on these Five Principles:

By releasing the tension in the muscles and putting the whole body at rest, you revitalize your Nervous System and achieve inner peace, making you feel relaxed and refreshed. This relaxed feeling is carried over into all your activities and helps you conserve your energy and let go of all worries and fears.

Principle 2: Proper Exercise

This principle revolves around the idea that our physical body is meant to move and exercise. Proper Exercise is achieved through the Yoga Postures or Asana which systematically works on all parts of the body - stretches and tones the Muscles and Ligaments, enhances the flexibility of the spine and the joints, and improves Blood Circulation. The asanas are designed to regulate the physical and physiological functions of the body. Practicing these Yoga Poses makes your body relaxed, gives you more strength and energy, and rejuvenates the various systems of the body. The Yoga Posture goes together with Proper Breathing. Each movement and stretch should be guided by your breath, making your movement and your breath coordinated and feel like one and the same. The execution of the Asana is beneficial to the body, and at the same time contributes to spiritual and Mental growth.

Principle 3: Proper Breathing

This means breathing fully and rhythmically, making use of all the parts of your Lungs to increase your oxygen intake. Proper Breathing should be deep, slow and rhythmical. To achieve this, you need to be able to regulate the length and duration of your inhalation, exhalation, and the retention of air in your lungs or the pauses between breath. Yoga Breathing Exercises or Pranayama teaches you on how you can recharge your body and control your mental state by regulating the flow of Prana - the life force. This helps you achieve a calmer and more focused mind, and increases your energy level.

Principle 4: Proper Diet

What you eat extremely affects your mind. Improper diet results to mental inefficiency and blocks spiritual awareness. Proper Diet is one that nourishes both mind and body. It should be well balanced and based on natural foods. Proper Diet in Yoga also means eating in moderation and eating only when you are hungry. We sometimes tend to eat when we are upset, using food to fill the gap or the emptiness that we feel. Bad eating habits will cause our senses to be dull that we won't even notice how much we eat or how it tastes and may result to diet related ailments like Obesity and Diabetes. Food should sustain our body. It should keep the body light and supple, the mind calm, and it should also help in keeping a strong immune system.

Principle 5: Positive Thinking and Meditation

The way we think highly affects our way of life. Practice keeping a positive outlook in life, this will facilitate in having a peaceful mind. Positive thinking and Meditation helps you remove negative thoughts and puts your mind under perfect control.


Basic Yoga Session - Yoga Exercise and Pose

Just like any other exercises, Yoga follows a series of poses. You start by opening or warming-up. The first thing you do is to sit quietly for a few minutes. This will allow you to gather your energy, let go of all your concerns, and become centered. This will also help you in planning about the Yoga Poses you want to do. Then you shift from feeling the outside to the inside by centering your attention to your Breathing. Breathe freely, then breathe deeper after a few minutes. Then you may start with opening poses. Remember that Yoga Poses are done slowly and meditatively combined with abdominal breathing. These gentle movements not only reawaken your awareness and control of your body, but also have a profound effect spiritually - freeing you from fears and helping to instill confidence and serenity. And at the end of the Yoga Session, you will find yourself relaxed and full of energy - quite unlike other forms of physical exercise which cause fatigue through overexertion.

Yoga Poses or asanas are based on seven primary types of movements:
1. flexion;
2. extension;
3. hyperextension;
4. abduction;
5. adduction;
6. rotation, and;
7. circumduction.

These are basically the movements your body can make. A Yoga Pose may be one or a combination of any of these types of movements. The locust pose, for example, uses hyperextension. These poses are designed to release tension in your muscles and joints in order to make your body stronger, more flexible and balanced. This section will teach you the Basic Yoga Session - from warm-up to cool-down. A Basic Yoga Session will include opening poses, standing poses, salutations, shoulder and hip exercises, back and forward bends, inversions, twists and finishing poses.

How to Perform the Asanas

There are three stages to each asana - coming into pose, holding it, and coming out of it. These postures are designed to release tension from different areas of your body making each pose relatively important. It is also important to merge your poses with your breath. You should learn to stay with the flow of breath to stay with the feeling of the pose. The Yoga Poses must be done continuously until the final pose.

Asana poses usually starts by sitting still, breathing slowly and deeply as you try to concentrate your mind and make yourself centered. Your movement and your breath should be coordinated, that the two already becomes one and the same. You allow your breath to be your guide in your movement and in your stretch. This will enable you to have full attention on the flow of your breath and let your breath lead you into the feeling-tone of the pose. It will make you more sensitive if you need to go further into a pose or stretch and how long you need to stay in a pose. Always release your body from an asana with as much grace and control as you used to come into it.

The Sequence of Yoga Asanas

The Corpse Pose
Also known as Savasana is practised before each session, between asanas and Final Relaxation.

The Easy Pose
Sit up in Easy Pose for Pranayama or the breathing exercise to recharge you with energy.

Neck Exercises
After the easy pose, this is an excellent exercise to strengthen these unused muscles.

Shoulder Lifts
These five exercises eases tension, increases flexibility and tones the muscles of neck and shoulders.

Eye Exercises
These five exercises will strengthen the muscles, and help to prevent eyestrain and improve eyesight

Sun Salutation
The Sun Salutation limbers up the whole body in preparation for the asanas. It is a graceful sequence of twelve positions performed as one continuous exercise.

Leg Raises
These exercises help in strengthening the abdominal and lower back muscles and is an aid in trimming the waist and thighs.

Leg Raises
By reversing the normal effects of gravity, it rests the heart, aids the circulation, and relieves pressure on the lower back.

Shoulder Stand
The Sanskrit name Sarvangasana means literally "all parts pose". The Shoulderstand invigorates and rejuvenates your whole body.

The Plough
It gives flexibility to the spine and neck, and strengthen the back, shoulder, and arm muscles while releasing tension.

The Bridge
It strengthens the abdominal and lower back muscles and makes the spine and wrists more supple.

The Fish
Holding the pose exercises the chest, tones the nerves of the neck and back, and ensures that the thyroid and parathyroid glands obtain maximum benefit from the Shoulderstand.

The Forward Bend
This asana invigorates the internal organs, reduce fat, and stimulates the entire nervous system.

The Cobra
This asana is particularly effective for combating menstrual irregularities and pain and relieving constipation.

The Locust
Locust helps in strengthening the abdomen, lower backs and legs. It ensures efficient functioning of the digestive system and prevents constipation.

The Bow
This tones your back muscles and maintains the elasticity of your spine. It also helps in reducing abdominal fat and keeping the digestive and reproductive systems healthy.

The Half Spinal Twist
This asana rotates the spine. The movement tones the spinal nerves and ligaments, and improves the digestion.

The Crow
The Crow greatly strengthens your wrists, arms and shoulders, improves your concentration, increases breathing capacity by expanding the chest.

Hands to Feet Pose
This helps in trimming the waist, restoring elasticity to the spine, and stretching the ligaments of the legs, especially the hamstrings. It also aids the flow of blood to the brain.

The Triangle
It helps in toning the spinal nerves and helping the proper functioning of the digestive system.

The Final Corpse Pose
At least ten minutes should be spent in this pose. During this time, each part of the body is relaxed in turn.