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.

Unfortunately  so many of us do not know how to breathe properly, or we are just not  aware of our breathing patterns. In our Western culture, little emphasis  is put on proper breathing technique, so we were not taught at a young  age how to breathe correctly.

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. Your nose  prepares the air coming in to be used by the body as efficiently as  possible.  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. 
  

Filling the (Body) Whole    

Most  of us do not “breathe into” our entire body. We often only expand the  upper chest (missing out on the depth of the breath). Or we expand the  lower belly but do not allow the upper abdomen and rib cage to expand as  well (thus missing the height). Most of us “breathe into” the front  body, missing the sides and the back. In other words, we end up  breathing into regions of our body, and not filling the whole.

Breathe to Relax 

Since  your breathing reflects your thoughts and feelings, situations that  make you feel tense also lead to tense and stressed breathing pattern.  The parasympathetic nervous system (PNS) can be activated by modulating  the breath. Imagine that you’re lying somewhere where you feel calm and  peaceful, notice how your breath flows. When relaxed, you are more  likely to be taking long, slow, deep diaphragmatic breaths rather than  shallow ones. Deep, diaphragmatic breathing signals to the brain that  everything is safe, and that the body can let its guard down, activating  the PNS.  The breath is the only autonomic nervous system  function under your control. By modulating your breath you can  consciously activate PNS (relaxation).

Breathe rhythmically  

Everything has a natural rhythm, your body is no different.  

Practice Sama Vritti Breath 

Sama=  same, equal,              

Vritti=  fluctuation                                                                                           Establish a rhythm where your inhale and your exhale become even in  duration, this can be done by counting the length of the inhalation and  length of exhalations.

Types of breath~   

The two basic types of breath are:
Chest breathing,  which uses secondary muscles in your upper chest. Chest breathing is  designed to be used in situations of great exertion, such as a sprint or  race. During stressful situations, you may inadvertently resort to  chest breathing. This can lead to tight shoulder and neck muscles and  sometimes even headaches. Chronic stress can magnify these symptoms.

Diaphragmatic breathing,  which comes from the body's dominant breathing muscle — the diaphragm.  This type of breathing is more effective and efficient. It can lead to  feelings of relaxation instead of tightness.

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