How To Do Just About Everything
How To Do Just About Everything
by Sabah Karimi
Find this article at: http://www.ehow.com/how-to_4845340_learn-basics-yoga.html
Yoga first popped up more than 3,000 years ago in what we now call India. The word "yoga" comes from the Sanskrit word "yuj," which means "to bind, join, attach, and yoke." "Yuj" also means "union, to direct and concentrate one's attention on, to use and apply." In other words, yoga is about concentrating on your mind and body to bind yourself to God. It's about disciplining yourself to balance your mind, soul and emotions, so that you can connect with your individual spirit (your "jivatma"), which is in turn part of the Supreme Universal Spirit ("Paramatma," a.k.a. God).
Yoga is about focusing your energy into constructive channels. And the name of an individual who follows the teachings of yoga is known as a "yogi." There are actually several different types of yoga:
Karma yoga focuses on giving of oneself without expecting any reward.
Jnana yoga is a philosophical approach to unveiling the illusions of the world.
Bhakti yoga focuses on channeling emotional energy into one's spiritual practice.
Rhaja yoga focuses on concentration and mind control. It is within rhaja yoga that we find Hatha yoga, the physical practice, which most people practice as a form of exercise. As there are many styles of dance, so are there many forms of Hatha yoga. Current popular styles include (but are not limited to):
- Gentle yoga, which is sometimes also called by the generic name "hatha yoga." This usage of "hatha" is debatable. Some believe the term should only be used to refer to the general idea for all physical yogas, while others use it colloquially to refer to the gentler style. In Gentle yoga, the focus is on long stretches and flexibility, with slow, deep breathing (yogic breathing is known as "Pranayama"). This can be very soothing for the mind. It is the kind of mellow style most people picture when they think of yoga.
- Kundalini yoga works on the premise that the body has eight "chakras." Through use of "breath of fire" (rapid breathing), one can heat up the body from the bottom up, eventually "raising kundalini" to achieve a feeling of high enlightenment.
- Power yoga is also known by the Sanskrit term Vinyasa yoga (a "vinyasa" is a series of rapid movements which warm up the body all over). This is a very active form of yoga, in which a person is moves quickly through the poses (called "Asanas"), not holding them as long as in other styles. It is virtually guaranteed that you will sweat a lot in this; it is not for the faint of heart and gives a real challenge to the muscles.
While yoga is for many a fantastic way to exercise, it definitely isn't for everybody. Some people get bored, others don't think it's worth the money, and many don't have the time to make a commitment to it (to really get into yoga, you have to do it more than once). If you want to decide if yoga is right for you, you will need to consider: health, difficulty, lifestyle, time and money.
Health: Yoga strengthens your cardiovascular system. It also strengthens your muscles and stretches them out, which can help avoid muscle aches from any previous workout or just daily living. Sitting at a desk all day can round the spine and constrain the neck; yoga helps make up for that. Yoga is especially ideal for people that are overweight, elderly, pregnant, or all three. It's gentle, so it doesn't shock the body.
There are mental health benefits, too. Yoga promotes a feeling of clarity and serenity. When you're trying to balance on one foot with the other foot held up three feet in the air, you learn how to center the mind on just one thing. As you become more centered and focused, your body will be more limber, those little creaky pains will dissolve and you will wake up feeling calm and refreshed.
Difficulty: Pretty much everyone can do some aspect of yoga. However, if you do have any injuries or are pregnant, please tell your teacher before starting your first class. There might be some things to avoid. However, in general, even the novice can find some position that feels good. You don't have to put both legs behind your head on the first day (or ever). However, if you simply do not enjoy stretching of any sort, then you probably won't mesh with yoga classes.
Lifestyle: Though some people adopt vegetarianism or veganism as part of a complete yogic lifestyle, you are under no pressure to change anything. Take what you want and just enjoy.
Time: Most classes range from an hour to almost two hours. For home practice at least 45 minutes is typical. Since much of the benefit of doing yoga comes from the deep breathing and focusing on the sacred experience, trying to sneak in a 20-minute series might not give you enough time to shed the weight of the world that rests on your shoulders. So you need to give yourself time to let go of that repressed anger at your boss, take a deep breath, and start moving. If you can't take an hour or two out of the day, then yoga might present a problem to you.
Money: Yoga classes generally cost about $12 a session. However, you can often get discounts in package deals, like paying $90 for 10 classes. But, you don't have to do yoga in a class. You can try yoga in your own home all by yourself with a guided CD or DVD.
If you prefer to try out some yoga at home before attending a class, find yourself a quiet room where you can have some solitude. It is preferably to use an uncarpeted floor, as thick carpeting can affect your balance. Lay out a sticky mat or a large towel for slight cushioning.
The "sun salutation," is the standard opening series in a yoga class. It wakes up your mind and body, and prepares you for upcoming postures. Think of it as a moving mediation rather than exercise. With each breath, in and out, try to imagine yourself relaxing. This is your time for yourself. Be sure to focus on the breathing here; it makes all the difference between calisthenics and relaxation.
1. Stand at the top of your mat (or towel) with your feet together and your hand in prayer position in front of your chest.
2. Breathing in, arch your back slowly, extending your arms above your head and stretching your spine (interlocking your thumbs if you so choose).
3. Breathing out, bend over, touching your toes if possible.
4. Breathe in, look up, bend your left knee and place your left foot in front as if you are lunging forward, and send your right leg behind you, knee resting on floor.
5. Keeping the breath in, move into a push-up pose, with your head and hips off the floor.
6. Exhale, bend your elbows, and lower your chin (or forehead, optional), chest and knees to the floor, keeping the butt in the air and stomach off the floor.
7. Inhale, slide your chest forward as you arch your back and slightly bend the elbows. This is called the "Cobra."
8. Exhale as you fold your body forward and lift up on your heels, forming a V-shape with your body (feet on floor, bottom up, head down, hands down).
9. Inhaling, lunge forward with your right foot, sending the left foot back with knee on floor, and head tilting up.
10. Exhaling, bring left foot up to meet right, standing up and bending forward, trying to touch head to knee (don't worry about how far you go; just fold over so it feels good).
11. Inhaling, feet together, lean back, stretching your arms behind you.
12. Exhale, come back to center with arms at your sides.
13. Repeat 5 to 7 times for a good warmup, alternating which leg you send forward first.
Turn off your cell phone before entering the room, and wear clothes that are loose and comfortable. Avoid speaking to other people in class during the session and focus instead on breathing deeply throughout the session. You'll need a water bottle by your side, especially if you're doing yoga in a heated room. Do not wear socks or shoes, and avoid eating for at least an hour and a half before class. If you have long hair, make sure it's tightly secured back into a ponytail.
Typically, a yoga teacher will have the students recite "Om" at the beginning and end of class.
At first, you will want to shop around to find out what styles, schools and teachers are right for you. Many health clubs offer yoga, so do check if yours has a class you can try out. However, you may also like the quieter, pure-yoga feeling of a specific yoga school. You can also do an Internet search for yoga classes in your area, or check community bulletin boards and calendars for recreational events near you.
Each teacher has his/her own style. Some are playful, some are serious. Some place more importance on hands-on corrections than others. If you are not comfortable being corrected, speak up. It's your body, and you are not getting a grade in class, so always let the teacher know if you do not want to be touched, or if his/her readjustment is hurting.
If you are new to class, it can be helpful to not sit in the front row. This way you can watch other students if you are unsure what the teacher is talking about. Still, don't sit so far back that the teacher might not notice to correct you.
Many teachers offer private lessons, so feel free to ask if you want one-on-one attention or if there's some pose you feel you just can't "get." With the right amount of dedication, it is all within your reach.