yoga facts

Yoga~
The term yoga comes from a Sanskrit word which means yoke or union, as in joining
mind,  body, breath, and spirit together. On the physical level, yoga  postures, called asanas, are designed to tone, strengthen, and align the  body. These postures are performed to make the spine supple and healthy  and to promote blood flow to all the organs, glands, and tissues,  keeping all the bodily systems healthy. On the mental level, yoga uses  breathing techniques (pranayama) and meditation (dyana) to quiet,  clarify, and discipline the mind.

Styles of Yoga~
Talk about confusing, it seems there are almost as many styles of yoga as people practicing it
The term Hatha Yoga refers to the actual physical practice of yoga, which encompasses most of the styles.
You  may have to do some research on the many different styles of yoga to  determine which one may be a good fit for you, try out many different  styles and teachers until you find one (or several) that speak to you.

How often should I practice?
Overall,  practicing 3 times per week is ideal but remember: a little bit of yoga  every day is better than a lot of yoga once or twice per week. If all  you can do is 15 minutes per day, do that. Yoga does not break down the  muscle fibers like weightlifting, it’s not likely to fatigue the muscles  like running, or other more strenuous sports. Whatever you choose you  will see the benefits of a regular yoga practice.

Namaste~                                            
In  Sanskrit the word is namah + te = namaste which means “I bow to you”.   Namaste is one of the various forms of formal traditional greeting  mentioned in the Vedas. This refers to paying homage or showing respect  to one another, as is the practice today, when we greet each other.

Om or Aum~
Om  is not a word but rather an intonation, which transcends the barriers  of age, race, and culture. It is made up of three Sanskrit letters, aa,  au and ma which, when combined together, make the sound Aum or Om. It is  believed to be the basic sound of the world and to contains all other  sounds. It is a mantra or prayer in itself. If repeated with the correct  intonation, it can resonate throughout the body so that the sound  penetrates to the center of one's being. Om represents the past, the  present, and the future.

Savasana (corpse pose)~                    
This  is the final resting pose in just about any style yoga class. This  final pose is where you lie on your back with your eyes closed and body  relaxed. Savasana allows the body to rest and assimilate the changes  made during the practice. Savasana also serves the point of ritual, as  it gives teachers the opportunity to guide students in relaxation,  affirmation, and an overall sense of peace.  It allows the individual  practitioner to give ceremony and sacredness to their practice and to  feel peace that so often results from our efforts in yoga.

Chakra~                                                      
The  Sanskrit word Chakra literally translates to wheel. and refers to  wheels of energy throughout the body. There are seven main chakras  starting from the base of the spine through to the crown of the head. To  visualize a chakra in the body, imagine a swirling wheel of energy  where matter and consciousness meet.

Bandha~                                         
Bandha  means to lock, close-off, to stop. In the practice of a Bandha, the  energy flowing to a particular area of the body is blocked. When the  Bandha is released, this causes the energy to flood more strongly  through the body with an increased pressure.                       
There are four main types of Bandha's-
Mula Bandha- Root Lock
Uddiyana Bandha- Abdominal lock
Jalandhara Bandah- Chin Lock
Maha Bandha- all three at the same time.

 Is Yoga Risky?

Thankfully  not often, but on occasion I will have a student approach me and tell  me that they were injured during class. 

Yoga is advertised as a safe, healthy exercise  alternative for us. Doctors recommend yoga classes, we see pictures of  older adults doing yoga, yoga philosophy promotes the practice as a way  of healing injuries and curing ailments, yoga classes are popping up in  hospitals and treatment facilities, what could possibly go wrong?

The  physical practice of the postures (asanas), are just that, a physical  practice. As with any physical practice, whether it’s tennis, running,  pickleball, weight lifting, and so on, there lies an inherent risk of  injury. Our bodies may be stiff, out of shape, older, not accustomed to a  particular movement, or just too much strain placed on them, and we can  sustain an injury. If we’re lucky, it is a minor injury and will heal  quickly and hopefully we will gain some insight into our bodies and our  own limitations.

But what about the mindset that we approach yoga  with, we think that just because it’s called ‘yoga’, that it couldn’t  possibly hurt us. WRONG!
Often times  these injuries show up later, the student may feel fine during class but  notice soreness, stiffness, or pain later. Sometimes the injury occurs  abruptly and painfully during class.

I have spent many years  studying yoga and movement. I am aware of many common contraindications  for different ailments and injuries that I see in day to day classes.  Much of my work is done with older adults, which can create its own  unique challenges.

At the risk of sounding redundant in my  classes, I am constantly warning of potential risks of certain postures  (asanas) for particular issues. Can I warn of every potential risk, can I  hover over every student at all times to make sure they’re not going to  get injured, can I tell when a student is over-stretching beyond their  safe limits, of course not.

There are some postures that I have  removed from my classes due to safety concerns, I feel the inherent risk is too great for any benefits  derived from the posture.
I also do not offer  ‘hands-on’ adjustments to assist a student to get deeper into a posture.  Again, I feel the inherent risk in pushing or pulling a student deeper  into a pose is too great. I am not ‘in’ their body, I have no way to  determine if their muscles, tendons, and ligaments are prepared (or ever  will be) for certain postures.

Is Yoga risky, yes it can be, but it can also be safe and effective.
I  believe the benefits of a consistent yoga practice far outweigh the  risks. And remember that yoga isn’t just about the physical practice,  it’s about the breath, the self-awareness, to learn to become less  reactive and more responsive, to learn that we may not always be happy,  but we can be content and grateful.

So practice your yoga, listen  to the guidance of your teacher, but most importantly, listen to the  guidance of your inner self and your body, and understand that it may  change from day to day. 

Be on time~

This respects your classmates and the teacher, and will give you time to place your mat and get any props you may need.

Dress appropriately~

Dress  lightly in loose and comfortable clothing, nothing that you wouldn’t be  comfortable bending over in. You want to enjoy your yoga session  without worrying about your clothing.

Observe silence~

Once you enter the yoga studio, be respectful of others meditative or  introspective approaches; you'll be able to focus on your own yoga  practice better when you are able to refrain from excessive movement or  noise.

Remove your shoes~ 

Yoga is practiced barefoot, so it is most hygienic if you take off your outdoor shoes first thing upon entering the studio.

Turn off your cell phone~ 

Make a habit of doing this as soon as you get to the yoga studio.

Respect your neighbor~

Respect  their space, avoid walking on others mats. Make sure you're clean and   avoid perfumes, Limit very heavy , loud breathing to your personal  practice.

Respect yourself~ 

Don’t  be shy about using props whenever you feel you need to. Make sure to  let your instructor know if you have any conditions that may affect your  practice such as injury, or pregnancy. And be sure to always work  within your comfort level. Most of all just have fun!

Don’t Skip Savasana! 

Your  final relaxation pose is Savasana and this is an important part of your  practice. If you must leave early tell the teacher in advance, place  your mat near the exit and don't make a habit of this.

 Breathing  practices are a great way to become more in touch with your mind, body  and spirit. Deep, conscious breathing (yogic breathing) can be used as  an anchor to stay in the present moment. Correct breathing means you  breathe in a way that is physiologically optimal for your body.

Efficient breathing can reduce health risks

• Lowers your heart rate
• Lowers blood pressure and cardiac output
• Increases blood oxygen levels
• Promotes clearer thinking
• Relieves stress
• Increases metabolism
• Improves circulation
• Supports detoxification

Proper Breathing~
Breathe through the nose   

Each  breath you take should go in and out through the nostrils.  When you breathe through your mouth, the lungs get a lot more  “unfiltered” air that is raw, cold, dry and full of viruses and  bacteria.
Breathe with the diaphragm  

The  air you breathe in through your nose should go all the way down in your  belly. 70–80% of the inhaling should be done by the diaphragm so that  your breathing is nice and deep.  

• Lie down on either a bed or the floor. Place a book, yoga block, or other flat item on your abdomen just below your navel.
  
• Breathe through your nose, inhaling in such a manner that you raise the (item),  when you exhale, the (item) should lower.
  
• Continue  practicing this until this breathing pattern becomes natural.  Once it  becomes more natural, you can practice by placing your palms on your  lower abdomen. 
  

The benefits of deep  breathing extend beyond in-the-moment stress relief. Many studies have  found that deep, yogic breathing helps balance the autonomic nervous  system, which regulates involuntary bodily functions, such as  temperature control and bladder function. This may help ease symptoms of  stress-related disorders and mental health conditions such as anxiety,  general stress, depression and post-traumatic stress disorder.

Resources:

 https://www.mayoclinic.org/healthy-lifestyle/stress-management

https://www.drdavidwilliams.com/proper-breathing

http://www.selfication.com/health/how-to-breathe

https://yogainternational.com

  The meaning of the word Yoga is union. It is derived from the Sanskrit root "yuj," (pron. yug) meaning to yoke or unite. 

This unity or joining is described as the union of the individual consciousness with the universal consciousness. Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India. 

Although it is often stated that yoga is 5,000 years old, what is meant is the foundation of the tradition and philosophy of yoga can be traced back that far.  Yoga’s history has many places of obscurity and uncertainty due to its oral transmission of sacred texts and the secretive nature of its teachings.   

The word yoga was first mentioned in the most ancient scriptures in the world, the Rig Veda. The Vedas were a collection of texts containing songs, mantras and rituals to be used by the Vedic priests (Brahmans). Veda means ‘knowledge’ and is regarded as revealed wisdom that was passed down orally for thousands of years.   

 The Classical period is defined by Patanjali’s Yoga-Sûtras, the first systematic presentation of yoga. Written around 200 BCE, this text describes the path of Yoga, often called "classical yoga". Patanjali organized the practice of yoga into an "eight limbed path" containing the steps and stages towards obtaining enlightenment.  

 Yoga was developed as a way to achieve harmony between the heart and soul on the path to divine enlightenment. It comes in many shapes and sizes; there is a broad variety of schools, practices, and goals, and it has thousands of interpretations and pathways that lead to spiritual awareness, expanded consciousness, transcendence, or simply physical fitness.  

  The Eight Limbs of Yoga include:

Yamas- Moral Restraints

Niyamas- Observances

Asana- postures, physical practice

Pranayama- breath work

Pratyahara- turning inward

Dharana- concentration

Dhyana- meditation

Samadhi-enlightenment

Yamas: Five Ethics

 Ahimsa- non-violence

 Satya- truthfulness

 Asteya- non-stealing

 Brahmacarya- moderation

 Aparigraha- non-possesiveness

Niyamas: Five Observances

 Sauca- purity, cleanliness

 Santosha- contentment

 Tapas- heat, self-discipline

 Svadhyaya- self-study

 Isvara-pranidhana- devotion to a higher power, surrender oneself

 The pelvic floor muscles play a crucial role  in urinary and bowel continence, as well as stabilizing the abdominal  and pelvic organs, and core stability.

Pelvic floor dysfunction is related to the muscle imbalances of the pelvic floor. These muscle imbalances are referred to as 

hypertonic (too much tension), or hypotonic (too little tension).

The most common issue in pelvic floor dysfunction is incontinence

 (loss of urine control). 

When  approaching “pelvic floor training”, it is vital to work on creating a  sense of balance to the pelvic floor muscles. These are voluntary  muscles and healthy muscle is based on range of motion.

For  a healthy, functional pelvic floor there needs to be strength and  support as well as length and flexibility. It is noted that as many as 1  in 3 women suffer from some form of pelvic floor disorder.

Yoga offers the benefits of breathing practices, stress reduction, and stimulates the entire body, including internal organs.

Common signs that can indicate a pelvic floor problem include:

• accidentally leaking urine when you exercise,      laugh, cough or sneeze
• needing to get to the toilet in a hurry or not making it there in time
• constantly needing to go to the  toilet
• finding it difficult to empty your bladder or bowel
• pelvic organ prolapse~    this may be felt as a bulge in the  vagina      or a feeling of heaviness, discomfort, pulling, dragging or  dropping      around the vagina.
• pain in your pelvic area, or painful sex

I offer Specialty Pelvic Floor Workshops for Women.

 Moon Cycle 

Menstruation is a natural phenomenon in a woman’s life which occurs every month from   puberty to menopause. It is characterized by monthly vaginal discharge   of blood and cells from the uterine linings. The menstrual cycle   normally lasts from two to seven days.

Women  undergo hormonal  changes during menstruation, and can tend to become  anxious and  experience pain or discomfort during this phase.
 

Avoid rigorous physical activities, inversions, and anything that aggravates your nervous system during your periods.
 

These simple yoga poses can limit the pain and discomfort during your Moon Cycle, calm your body and restore your mind. 

  Many women have found that yoga, including restorative and  supportive poses, can help with the undesirable side effects of  menopause, including hot flashes and more. 

 Think of these postures as a maintenance plan that will keep you running smoothly until you have time for a full tune-up.  

  These 5 postures can be adapted for all trimesters, and no previous yoga experience is required.