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Scriptures of Hinduism
Open your life's doors towards the Hindu Wisdom - the most ancient and extensive religious writings in the world.
Ayurveda - The science of life
The 'veda' (science) of 'ayur' (life span) - Indian system of medicine is a gift of the 'vedic' age
Secrets of Hindu Customs and Rituals
The Hindu culture is a culture of love, respect, honoring others and humbling one's own ego so that the inner nature, which is naturally pure and modest, will shine forth.
A to Z of Yoga Sastra and Meditation
Learn yoga sastra. Also learn yoga postures, poses, asanas and more
Temple Database
Know about Hindu Temples in and outside India
Showing posts with label start. Show all posts
Showing posts with label start. Show all posts
Friday, 7 October 2011
Thursday, 6 October 2011
Basics of Yoga
 | What is yoga? |
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| What is Hatha Yoga? |
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| 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.
YOGA FAQ
An index to the most frequently asked questions about yoga. A great
place to start getting answers to all your basic yoga questions.
Getting Started
- Checklist before I start yoga.
- How should I find and choose a Yoga class and instructor that is suitable for me?
- Should I opt for private instructions?
- Should I join a yoga class or can I follow a routine from a book or Internet?
- Where should I practice Yoga?
- Can I practice yoga at home?
- When should I practice Yoga?
- Which is the best time to practice yoga?
- What should be the duration of yoga class or practice?
- How often should I practice yoga?
Check with your doctor:
Yoga can be of enormous benefit to your health, but one should also be careful that its practice does not aggravate an existing problem. So one should consult a doctor before starting a yoga program. Your doctor, in addition to assessing whether a yoga program is appropriate for you, can also provide valuable insight as to how to approach your yoga safely. Once you have this information, you can work with both your instructor and doctor to determine ways of modifying your yoga practice around those guidelines.Clarify the benefits:
Yoga carries many potential benefits, but these benefits will differ based on style of yoga and level of difficulty. Most forms of yoga help to promote our flexibility, but the more gentle and beginner-oriented styles won't always bring an intense change of muscle tone. So one should set a goal and then only take up the level of yoga. You're more likely to find a match to your needs and preferences if you're clear on what it is you're hoping to accomplish.Set realistic expectations:
Do not expect to see drastic changes within days of practicing yoga. One should bear in mind that yoga is not a "10 days to complete fitness" kind of activity. You will benefit from yoga and see its effect over time and not instantaneously.Screen your instructor and/or video carefully:
Do not just join any instructor or start yoga classes just because a friend recommended it. Check them out before you start. Your first consideration should be that whether this person can instruct you safely and effectively. Certification doesn't guarantee quality, but it is a start. Yoga Experts recommend that you look for a teacher who continues to be an active student, continues to study yoga, and regularly practices yoga daily.One person's favorite instructor may be someone else's worst nightmare....personality means a great deal when finding the right match.Give it a Try:
One should not be discouraged if you can't perform the poses perfectly in the beginning. Don't give up after just one trial run. If you are not satisfied with one instructor or video, try another one, as one style is different from the other and may or may not suit you.Research the basic tools:
The yoga market is booming. Everywhere there is yoga kit, yoga accessories, yoga related tool etc. A mat is the basic accessory which you must have and is indispensable. You can always add tools as you decide you need them, but start small, and focus more on committing to regular yoga practice.Give yourself time:
Your first few attempts might feel more awkward and frustrating, due to the fact that yoga is such an unfamiliar activity. Now, if you're feeling pain or discomfort, certainly that's a sign to stop, as your body is telling you that something is wrong. If, however, you're just not sure, or you feel clumsy, inflexible, or confused, stick with it. Give it a good 8-10 weeks before deciding how you feel about it. This will allow tension and stress, which are commonly higher when first learning yoga, to slowly, gradually be released.Comfort should be your priority:
Your first and foremost approach to yoga should be that it must be comfortable and should be practiced at your own pace. Customize your poses at the level that feels best to you. Don't ever let anyone physically push your body into a position beyond that which you are able to assume by yourself; don't let anyone coax you to go further than you wish to go.
Q3. Should I opt for private instructions?Try to select a teacher or instructor whom you like. Though a certificated instructor is more acceptable and desired, on should also take care to enroll in a class where you find the instructor inspiring, friendly, encouraging, and supportive.
Yoga is intensely personal so it is critical that you like and trust the teacher. He/she will be touching your body to adjust your alignment, so you need to feel totally safe with him/her. A good instructor will make the class a secure and peaceful experience for students.
Look for someone who can adapt poses to your particular level and physical challenges--say a bad back or injured knee. Before committing yourself to a particular class, interview several teachers about their credentials and approach.
Yes, one should go for private sessions. Your private yoga instructor can come to your house whenever it's convenient for you and work with you on the specific poses or elements that you'd like to focus on. The teacher can explain to you how to deepen certain poses, which techniques to use for meditation and how to breathe properly. In private sessions, you also receive adjustments for the duration of the class, which helps you to go deeper into the pose.
While many books and videos provide information about yoga, there is no substitute for the personal guidance of an experienced teacher. Not only does studying with a teacher greatly minimize the risk of injury, a teacher is also able to instruct proper breathing, keep a student motivated and focused, and provide support along the path.
All you need to practice yoga is a small space and a little time. There is no specification as to where you should practice. One can practice Yoga at home, in the office, at the beach, in a park, anywhere where one has a bit of room, peace and quiet and some fresh air. Ideally you should have enough space to roll out a yoga mat.
Yoga can be done anywhere. In order to practice yoga at home, first you must know the postures and nothing can substitute for a good teacher. At first you should attend some classes to get a feedback from the teacher, and then you can follow a yoga video at home and then work out the sequences yourself. But for beginners it is recommended to attend classes or have an instructor and use videos and books as supplements.
The best time to practice yoga is in the morning before breakfast. You should leave at least two to three hours after a heavy meal before beginning your practice. Practicing Yoga Breathing and Meditation Exercises at night helps induce a deep, restful sleep.
The best time to practice yoga is early in the morning. But if not possible then, you can practice Yoga in the evening at least four hours after your lunch.
Yoga Sessions need not be lengthy, but should be done daily. As little as 15 minutes of exercises and 15 minutes of breathing and meditation each day can yield benefits. However, you can start by practicing yoga 3-4 times per week, 30-60 minutes per day. Any yoga is better than no yoga, and 20 to 30 minutes a day is better than 90 minutes once a week. It is best to start slow and gradually build up the duration per day and per week. Your body may change a lot the first year of yoga, and you need to listen and adapt/adjust your practice to work with your body. Most importantly do not push yourself, and do what feels good for your body.
Practicing yoga everyday is desirable. But if you have a time crunch, practicing thrice a week is optimal. But this does not mean that you need to practice aggressively in order to make up. Obviously, the more you practice, the more you benefit, but not at the cost of hurting yourself.
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