YOGA SECTION

Basics of Yoga Stages of Yoga Benefits of Yoga Yoga Articles Yoga Diet Yoga Mudras Pranayama Yoga Bandhas Yoga Poses Useful tips for yoga Surya Namaskar Yoga FAQ

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YOGA SECTION

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Basics of Yoga

Basics of Yoga Stages of Yoga Benefits of Yoga Yoga Articles Yoga Diet Yoga Mudras Pranayama Yoga Bandhas Yoga Poses Useful tips for yoga Surya Namaskar Yoga FAQ

	What is yoga?
	What is Hatha Yoga?
	Is Yoga a Religion?

What is yoga?

Often associated with Hinduism, yoga actually is older. It is the oldest physical discipline in existence. The exact origins of yoga are unknown, but it is thought to be at least five thousand years old. The earliest evidence of yoga practice can be traced back to about 3000 B.C. The original purpose of the postures and breathing exercises was to bring stability and relaxation so practitioners could prepare for the rigors of meditation, sitting still and alert for long periods of time.

The word yoga has its roots in the Sanskrit language and means to merge, join or unite. Yoga is a form 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 is a means of balancing and harmonizing the body, mind and emotions and is a tool that allows us to withdraw from the chaos of the world and find a quiet space within. To achieve this, yoga uses movement, breath, posture, relaxation and meditation in order to establish a healthy, vibrant and balanced approach to living.

Modern scholars have defined yoga as the classical Indian science that concerns itself with the search for the soul and the union between the individual, whose existence is finite, and the Divine, which is infinite.
Yoga is one of the original concepts which today would be labeled as holistic. That means that the body is related to the breath; both are related to the brain; in turn this links with the mind, which is a part of consciousness.
The essence of yoga is to be in the driver's seat of life. Control is a key aspect of yoga: control of the body, breath and mind.
The secret of yoga practice lies in a simple but important word: balance. In every area of our life, yoga represents balanced moderation.

What is Hatha Yoga?

The system of yoga used most often in the West is called Hatha yoga. The word Hatha is a composite of Ha, which means sun and Tha which means moon. Yoga is the union between them, suggesting that the healthy joining of opposites - in this case, the mind and body - leads to strength, vitality and peace of mind.

Hatha yoga is the physical aspect of the practice of yoga. Hatha yoga emphasizes asanas (practice of postures), pranayama (breathing techniques) and dhyana (meditation). It aims to balance different energy flows within the human body. As a form of exercise, hatha yoga consists of asanas or postures that embody controlled movement, concentration, flexibility, and conscious breathing. About half of the nearly 200 asanas are practiced widely in the West. The postures range from the basic to the complex, from the easily accomplished to the very challenging. While the movements tend to be slow and controlled, they provide an invigorating workout for the mind and body, including the internal organs.

Yoga exercises are designed to ease tense muscles, to tone up the internal organs, and to improve the flexibility of the body's joints and ligaments. The aim of proper yoga exercise is to improve suppleness and strength. Each posture is performed slowly in fluid movements. Violent movements are avoided; they produce a buildup of lactic acid, causing fatigue.
Hatha yoga is a complete fitness program and will release endorphins in the brain as well as any regular exercise program. Yoga postures stretch, extend, and flex the spine, while exercising muscles and joints, keeping the body strong and supple. When done in conjunction with breathing techniques, hatha yoga postures stimulate circulation, digestion and the nervous and endocrine systems. As a workout, yoga can be intense, easy, or somewhere in between.

It can be practiced by anyone, regardless of age, to achieve a more limber body, increased physical coordination, better posture, and improved flexibility without incurring the potentially negative effects associated with high-impact forms of exercise. Hatha yoga remains different from newer or more modern types of exercise. It does not aim to raise the heart rate (although variations such as Ashtanga, Power Yoga, or the flow series taught by Bikram Choudhury may) or work on specific muscle groups.

Overall, the postures release stiffness and tension, help to reestablish the inner balance of the spine, renew energy and restore health. Some postures provide the added benefit of being weight-bearing which helps sustain bone mass (very important for women). Relaxation and breathing exercises produce stability and reduce stress and put you in touch with your inner strength. In addition, regular practice of hatha yoga can promote graceful aging.

Whether you are learning yoga singly or in a group, it is a good idea to be supervised by a qualified teacher. A teacher will demonstrate how to ease your body gently into and out of the yoga postures. He or she will ensure that you do not strain your limbs and will help you align your body in the asanas.
According to a recent Roper poll, six million Americans now practice hatha yoga. Furthermore, yoga's visibility and viability as an effective exercise program has been increased by the endorsements of celebrities such as Jane Fonda, Demi Moore, Woody Harrelson, Sting, Madonna, Michelle Pfeiffer, Michael Keaton, Kareem Abdul Jabar and Evander Holyfield.

Yoga also is increasingly embraced by the medical community. Popular health practitioners who possess mainstream medical credentials and are open to alternative practices include Andrew Weil, M.D., Dean Ornish, M.D., Joan Borysenko, M.D., and Jon Kabat-Zinn, Ph.D. Such practitioners have long encouraged patients and clients to take up yoga. Yoga is also an integral part of many stress management programs endorsed and paid for by HMOs and insurance companies. In fact, Cedars-Sinai Medical Center's Preventive and Rehabilitative Cardiac Center includes gentle yoga postures and breathing techniques to aid the recovery of patients with heart disease.

Yoga asanas can be practiced by young and old alike. While there is no one who should be excluded, you should check with your doctor before you begin a course if you suffer from a medical condition or have any doubts. If you have any concerns about your health or fitness, consult your physician, qualified health practitioner or yoga teacher before undertaking a yoga practice, especially with these specific health problems: high blood pressure, heart disease, arthritis, back or neck injury or recent surgery.

Is Yoga a Religion?

Yoga does not meet the traditional definitions of a religion. Rather than broadcasting a philosophy or doctrine of its own, hatha yoga is a physical and psychological discipline that combines the learning and practice of asanas, pramayama, and meditation.

Because of its roots in Eastern religion and mythology, hatha yoga has often been associated with the Hindu religion. Though yoga comes from Hinduism, its separate physical and psychological processes have no connection with religious beliefs.

Additionally, dedicated hatha yoga practice has been found to enhance the religious practice or beliefs of practitioners, whatever their current beliefs.
While yoga is not a religion, there are, however, a set of ethics associated with it which complements the practice of hatha yoga. This set of yoga ethic principles include five yamas which are: non-violence; truthfulness; non-stealing; chastity; and non-greed. Also there are five niyamas which are: purity; contentment; self-discipline; self-study; and centering on the Divine.

This has a close relation with the principles and beliefs of Hindu tradition.

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Precautions For Beginners

1. Can yoga be done on an empty stomach?
2. Is 'warming up' required for yoga?
3. What is the ideal time a practitioner needs to spend daily on his practice?
4. What if a practitioner exercises for more than the time allotted?
5. What is the practical way of performing a wide range of yoga in every session?
6. Are variations in exercises recommendable?
7. How can a beginner avoid straining?
8. What is the benefit of practicing yoga daily?
9. Why shouldn't a practitioner feel fatigue after a yoga session?
10. What if a practitioner doesn't feel fine after practicing yoga?
11. What if a practitioner feels tired while performing yoga?
12. Why does a beginner experience pain in the initial days?
13. When should the practice be stopped for a beginner?
14. When should a beginner avoid performing strenuous yoga?
15. Why should we practice yoga daily?
16. How much of importance is there in the final pose of each asana?
17. Is it correct to force a beginner to keep practicing inspite of a pain?
18. Are there any side effects of performing excess yoga?
19. How does a beginner get to know whether he has mastered the asana perfectly?

Q1. Can yoga be done on an empty stomach?

The best way to sit for practice is on an empty stomach. However a practitioner may have a cup of milk before an hour if it is required. But it is strictly forbidden to practice right after having a heavy meal. Even having a session when thirsty or on an empty stomach is not recommended.

Q2. Is 'warming up' required for yoga?

There is absolutely no need of 'warming up' before a yoga session. However, there can be stiffness in muscles in the initial period but a continuous practice of asanas will ease them. Doing simple asanas and Surya Namaskars can gradually loosen the stiff muscles and joints.

Q3. What is the ideal time a practitioner needs to spend daily on his practice?

The ideal time for practicing yoga daily is 1 hour. However, initially it can be half-an-hour but with gradual practice it should live upto 1 hour. One important factor should be kept in mind that a session shouldn't exceed more than an hour including Savasana.

Q4. What if a practitioner exercises for more than the time allotted?

It is highly recommended that a practitioner must maintain the time limit of his practice. Exceeding the time limit then may result in pulled muscles, torn tendons, strained joints and slipped disc.

Q5. What is the practical way of performing a wide range of yoga in every session?

It is not possible for a practitioner to practice every single asana regularly. It is advisable to pick 10 basic yoga asanas which should include one Mudra, one Bandha and one Pranayama along with the asanas for regular practice, which will help to keep a person healthy and youthful. However, a few extra postures are always encouraged for greater effect but they should be practiced within the stipulated time for the session.

Q6. Are variations in exercises recommendable?

The rule for yoga is the practice of the principle ones. There can be variations also to break the monotony of the same kind of yoga. But the principle ones cannot be neglected for the practice of the variations. However, they can be performed as extras within the stipulated time.

Q7. How can a beginner avoid straining?

It is always recommended not to perform any kind of asanas that may affect the weaker organs or show on your face that you are straining yourself. It is highly discouraged to bring any kind of violence to any part of the body which in may strain a muscle or tear a tendon. Yoga must be practiced with pleasure and every movement of it must be enjoyed thoroughly.

Q8. What is the benefit of practicing yoga daily?

The best thing of practicing yoga regularly is that practitioner will never feel fatigue, even at the end of the session. It could be that initially one gets tired after the entire session or after practicing some exercises. But with daily practice the fatigue disappears and makes a person fit and fine.

Q9. Why shouldn't a practitioner feel fatigue after a yoga sessions?

A proper practice session of yoga can't make a person tired. Rather it will leave behind a lease of freshness as if the person has just awakened from a sound sleep.

Q10. What if a practitioner doesn't feel fine after practicing yoga?

If a practitioner doesn't feel fine after performing his yoga session then it should be noted that either his techniques are wrong or he is straining himself too much.

Q11. What if a practitioner feels tired while performing yoga?

If a beginner feels tired after performing a posture then he should consider stopping his session immediately. It is recommended to carry out Savasana only, for relaxation and if even that doesn't help, it is better to take a glass of milk 15 minutes after the session.

Q12. Why does a beginner experience pain in the initial days?

In the initial stage, a beginner faces several pains because his muscles and joints are stiff. But with gradual practice the elasticity of the body increases and he no longer complains of pain.

Q13. When should the practice be stopped for a beginner?

The practice should be immediately put to a halt, when a practitioner is facing severe pain in any part of the body due to any of the posture. Particularly, if the pain arises in the chest, abdomen or back then that posture should be strictly avoided and a doctor should be consulted. The exercise may be resumed only after the pain is gone.

Q14. When should a beginner avoid performing strenuous yoga?

Yoga practice should be avoided during the time of illness like cough and cold, headache, vomiting, diarrhea, fever or any systematic upset. Moreover, after any kind of surgical operations yoga should be resumed only after consulting a doctor. When a practitioner is not feeling comfortable or easy on a particular day, asasnas should not be practiced, except Savasana which can be done for relaxation.

Q15. Why should we practice yoga daily?

The choice between a fretful life and a healthy life has to be picked up by an individual. If a person has more time for other activities without giving time to himself at all, then he misses his own good health. A well known doctrine says 'Health is wealth'. Therefore it is our duty to keep fit and fine to our level best. Regular yoga practice keeps a person away from sickness, fatigue and tension. Especially, in the modern age where living is stressful, yoga for an hour is inevitable.

Q16. How much of importance is there in the final pose of each asana?

Refinement of any activity is very important. In case of a posture it is very important to achieve the correct pose. However, it is more important to attain stability while doing the posture which finally leads to 'final pose' and this comes with regular practice and dedication to the work given. The act also sharpens one's intelligence towards perfection.

Q17. Is it correct to force a beginner to keep practicing inspite of a pain?

Rebuking a beginner can be a severely discouraging act. Infact, a teacher should always try the shoes of the learner, thereby coming down to the student's level and teach him to grow up with his exercises, gradually. At this point of time, a student requires a psychological boosting to be cured from his body aches and continue further.

Q18. Are there any side effects of performing excess yoga?

Over indulgence to any activity has an adverse effect. Similarly, too much of yoga for an extended period of time will end up creating irritations in the body. Excessive practice can lead to fatigue, sleepless nights, increase in blood pressure, dehydration and premature aging. Even certain exercises done for a prolonged period of time can cause damage to brain and circulatory system.

Q19. How does a beginner get to know whether he has mastered the asana perfectly?

It's very important to test the improvement of a pose which is heading towards perfection. However, the easiest way to know is that when posture happens spontaneously, then one should assume that he has attain perfection in that particular pose. For example, as walking happens to us naturally in the similar way the pose should come to us naturally when we are practicing it, without any difficulty.

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