1. WHAT IS YOGA ?
2. BENEFICIAL EXERCISE
1. WHAT IS YOGA?
The word “yoga” means “union.” Yoga is aform of exercise based on the belief that the body and breath are intimately connected with the mind. By controlling the breath and holding the body in steady poses, or asanas, yoga creates harmony. Yoga consists of five key elements: beneficial exercise, correct breathing, complete relaxation, balanced diet, and positive thinking. The asanas help ease tension, tone internal organs, and improve flexibility
UNLEASHING YOUR POTENTIAL
Yoga helps create a flexible body coupled with a relaxed but focused mental state, able to tap into the full depths of its potential
2. BENEFICIAL EXERCISE
The aim of yoga practice is
to improve suppleness and strength. Each posture is performed slowly in fluid movements. Jerky movements should be avoided, because they produce a buildup of lactic acid, which causes fatigue. It is also important to take into account your existing fitness and stamina. Yoga postures can be modified to make them safe for people of all abilities.
3. CORRECT BREATHING
4. COMPLETE RELAXATION
3. CORRECT BREATHING
Yogic breathing techniques maximizeoxygen levels in your blood. Correct breathing is achieved through proper execution of the asanas, so be aware of the position of your chest, ensuring that youare connecting to the movementof the diaphragm. Deep exhalations also force stale air from the lungs, and breath control facilitates the calming of, and greater ability to focus, the mind.
4. COMPLETE RELAXATION
It is most beneficial to begin and end each yoga session with relaxation. You should also take a little time to relax between asanas. Relaxation sequences apply pressure to those areas of the body that are tense, massaging them in a similar way to acupressure to release the tension held there.5. BALANCED DIET
6. POSITIVE THINKING
5. BALANCED DIET
The recommended yogic diet is very much in linewith current ideas about healthy eating. It is a simple, wholesome vegetarian way of eating, comprised of natural foods that are easy to digest: fresh fruit and vegetables, dairy products, nuts, and legumes. It is also important to eat in moderation and only when hungry, taking time to chew food properly.
6. POSITIVE THINKING
In yoga, much importance is placed on the value of positive thinking in sustaining mental well-being. Through meditation and relaxation, yoga aims to clear the mind of negativity, while at the same time using positive affirmations to increase self-esteem. Some people think this is difficult to achieve, but practicing yoga will eventually bring you to a state of mental harmony and serenity
7. INCREASING VITALITY
8. NURTURING THE NERVOUS SYSTEM
7. INCREASING VITALITY
Left unchecked, toxins build up in the body ,leading to lethargy. Many yoga postures massage the internal organs that are involved in the eliminationof waste products. This helps flush out toxins, thereby increasing vital nourishment to the organs and making your body function far more efficiently
8. NURTURING THE NERVOUS SYSTEM
Practicing yoga can help the nervous system release blocked energy channels and activate healing. Postures that twist or bend the neck are particularly effective for putting the body into a restorative, healing mode. This state is also activated through the relaxation brought about by yogic breathing techniques.
9. HEALTHY EATING
10. AVOID ALCOHOL
11. DON’T SMOKE
9. HEALTHY EATING
Consuming the right foods is an important part of bringing the mind and body into harmony. Foods that are beneficial to us are said to be Sattvic, or pure. Impure foods that can upset our physical, emotional, or intellectual balance are identified as being in the categories Tamasic (stale or rotten) and Rajasic (stimulating); foods that fall into these categories should be avoided by those following the yogic philosophy.
10. AVOID ALCOHOL
Alcohol contains fermented products, introducing toxins into the body and overexciting the mind. Consequently, it is both Tamasic and Rajasic. Improve your mental clarity and physical well-being by avoiding alcohol.
11. DON’T SMOKE
Tobacco is another product that is both Rajasic and Tamasic. By giving up
smoking you will eliminate toxins from your body, helping you achieve a calm mind and body.
12. CARE FOR YOUR BACK
12. CARE FOR YOUR BACK
Yoga postures flex and extend each section of the spine to help it regain its inherent flexibility. Each of the vertebrae goes through the full range of movement in all directions, although to varying degrees depending on the pose. The increased mobility of the intervertebral disks reduces injuries, since there is less strain on movement. The postures work on toning and strengthening the muscles that support the back, giving additional support to the spine.
13. ENERGIZE YOUR SPINE
13. ENERGIZE YOUR SPINE
Yoga asanas flex and extend different sections of the spine to varying degrees in order to develop spinal flexibility. The poses that offer the most obvious benefits for the spine include back and forward bends and twists. Such postures help maintain and restore the spine’s support network, such as the ligaments that bind vertebrae together, spinal joints, and the disks between the vertebrae, as well as the surrounding muscles.
14. ALIGNING YOUR BODY
15. BALANCE BOTH SIDES
The cornerstone of yoga is learning to hold your body in line. Consider the bodyas a single unit that is segmented into eight parts—head, torso, arms, forearms, hands, thighs, legs, and feet—and remember that the straight line can be horizontal, vertical, or angled, depending on the particular yoga posture you are attempting
15. BALANCE BOTH SIDES
In everyday life, many activities work or emphasize one part or side of the body. However, for balance andharmony, it is important to keep all body parts equally strong. That is why in yoga the same exercises are repeated on both sides of the body.
16. YOGA FOR THE YOUNG
17. YOGA FOR THE PREGNANT
16. YOGA FOR THE YOUNG
For children, yoga is a great way to develop self-awareness, self-control, and powers of concentration. If you have kids, encourage them to join you in your yoga practice. They are likely tobe flexible even if they lack stamina. However, the latter will increase with regular sessions.
17. YOGA FOR THE PREGNANT
Practicing yoga duringtheprenatal period can bea valuable learning experience. Also,it can help ease your pregnancy, as well as the delivery. Work slowly and gently, allowing the poses to relax and strengthen the body and to help it adjust to the changes that are happening within. However, talk to your instructor about which poses shouldnot be attempted while pregnant.
18. YOGA FOR THE ELDERLY
19. YOGA FOR STRESS
20. YOGA FOR RELAXATION
18. YOGA FOR THE ELDERLY
There is no age limit foryoga, in part because it is noncompetitive and you work at your own pace. Done correctly, there is no risk of injury, and regular practice helps maintain good health and mobility. Additionally, yoga stimulates circulationand reduces the effects of arthritis.
19. YOGA FOR STRESS
Many yoga asanas help relieve stress byreleasing tension that has built up in your body. Breathing exercises and meditation are alsohelpful, since they relax the body and calm the mind. Mental tranquillity can be further encouraged by avoiding stimulants.
20. YOGA FOR RELAXATION
Just as relaxing the body and mind helps get you ready for your yoga practice, your regular sessions make it easier for you to maintain a relaxed state in general—and easier to achieve that relaxed state when you are feeling the stresses and strains of daily life. The warm-up exercises on pp.26–29 are a great start, but see also the poses in Chapter 5, as well as the cool-down relaxation on pp.64–65.21. WHEN TO PRACTICE YOGA
22. WHERE TO PRACTICE YOGA
21. WHEN TO PRACTICE YOGA
Because yoga should be practiced on an empty stomach, early mornings or evenings tend to be the best times, but you need to consider what suits you best. Morning practice awakens the body and eases stiffness by lubricating the joints and energizing the muscles. Digestion is stimulated and mental alertness is increased, ready for a productive day. Conversely, evening yoga can help counter the stresses of the day, improving the quality of your sleep. Whichever you choose, setting aside a regular time is good for establishing a routine.
22. WHERE TO PRACTICE YOGA
You don’t need a special room or fancy equipment for yoga, but there are some things to consider when choosing a practice place. Ideally, opt for a private area away from distractions. If that area is spacious, even better, since this can have a positive effect on the mind and, therefore, help you relax. Try to personalize the space, too, because this can also calm the mind.
23. YOGA CLASSES
24. YOGA AT HOME
23. YOGA CLASSES
Regardless of how small or large your class, it is always best to have your yoga practice supervised by a qualified teacher at least until you are confident. This is the only way to learn how to ease your body correctly into and out of the asanas, as well as how to breathe correctly when holding a pose. Your teacher will also make sure you do not strain your limbs.
24. YOGA AT HOME
Yoga’s portability means that, once you have some experience, you will be able to practice the postures in the comfort of your own home. Indeed, your teacher may even suggest that you work at home with some of the simpler asanas or with the relaxation techniques.
25. KNOW YOUR BODY
26. UNDERSTAND YOUR LIMITS
27. CONSULT A DOCTOR
25. KNOW YOUR BODY
Before you undertake anyyoga practice, first take the time to understand your body,bearing in mind any factors that might affect its performance, such as recent surgery, pregnancy, or medical conditions.
26. UNDERSTAND YOUR LIMITS
It is important to know what your body’s limits are and not to force yourself to go beyond them. There is no rush; yoga is completely noncompetitive. Continue your regular yoga sessions and you will find your body becomes more flexible with time
27. CONSULT A DOCTOR
Regardless of age, yoga is perfectly appropriate for everyone. Nevertheless, as with any physical exercise, if you have any medical concerns or conditions, it is a good idea to check with your doctor before beginning a class.
28. ESSENTIAL EQUIPMENT
29. WHAT TO WEAR
28. ESSENTIAL EQUIPMENT
Yoga equipment will keep you safer and more comfortable while you practice. Some pieces, such as blocks and straps, can also be used to help you achieve poses that would otherwise be beyond your capabilities, as you continue to work on expanding your level of flexibility. Props and supports can also extend the time you can hold a pose with proper body alignment.
29. WHAT TO WEAR
Whatever you wear for your yoga sessions should be comfortable and mustallow complete freedom of movement. Ideally, you would practice in bare feet, but socks are fine. If practicalto do so, also remove any dangling jewelry before beginning your session because it may distract or annoy you.30. PLAN YOUR SESSIONS
31. KEEP A YOGA JOURNAL
30. PLAN YOUR SESSIONS
More experienced yoga practitioners working alone may find it useful to create a plan in advance of each session, or to work out the sequence of asanas. This will save time because you don’t have to choose between postures during the session.
31. KEEP A YOGA JOURNAL
Writing in a yoga journal after each session will help you track your goals and accomplishments, as well as allowing you to identify any problem areas that need more attention. A yoga journal can also act as a means of reinforcing your practice so you can more easily tailor it to your own needs.
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