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Home Yoga: Physical Body, Mind & Soul
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The Physical Body: Numerous benefits come from: Diet, Exercise, Detoxification, Kriyas/Cleansing. Top 10 Physical Benefits:
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Some Basic and Universal Yoga Poses: The following are some basic poses that you are likely to find in any given class, regardless of the style you choose: |
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1. Mountain pose:
this is an active standing pose, equivalent to your perfect posture. In
mountain pose your standing tall, shoulders are relaxed, down and away from
your ears. Your spine is straight and tale bone is tucked under, knees are
soft, feet are parallel to the each other. You should feel grounded and
rooted into the earth, strong like a mountain. Palms are by your sides and
the crown of your head is lifted.
2. Child’s pose:
there are two variations to this pose- child’s pose (resting) and extended
child’s pose (active and resting simultaneously). Both poses start with you
seated on your heals, belly is laying across your thighs, forehead is laying
down upon the mat. If your forehead doesn’t touch when you lay forward, it
may be useful to place a block between your forehead and the floor. Regular
child’s pose your arms are by your sides, resting comfortably
next to your sides. Extended child’s pose your arms are extended straight
out in front of you, palms facing down, pressing your shoulders and armpits
down toward the mat you should feel a stretch in your shoulders
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3. Cobra:
this is a back bending pose, to stretch your lower back. Laying on your
belly, place your palms facing down under your shoulders, fingers spread
wide apart. Then, pressing into your palms evenly, press your arms up until
they are straightened about half way. With your elbows slightly bent and
next to your sides, pressing your pelvis toward the floor, bring your
shoulders down and away from your ears and then draw the shoulder blades
together behind you. You can look directly forward or lean your head back
and bring your gaze up to the ceiling.
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4. Spinal twist:
There are many variations to this pose. The two most common are seated and
laying down spinal twists. More advanced/challenging classes will have you
do a spinal twist while in a lunge or in the chair pose (which is an
isometric squat position where you sit back like you’re sitting in a chair).
*Laying down spinal twist you start laying flat on your back. One leg is
extended straight out on the floor while the other leg comes up and lays
across your body. You can either keep the knee straight or bend the knee.
Keeping the knee straight will provide more of a stretch to the outer part
of your leg, while bending the knee will lead to a deeper spinal rotation.
Arms are extended our on either side in a T-position, palms facing down.
Both shoulders should be flat on the mat. Bring the opposite hand to the leg
that is lying across your body. On the inhale relax and on the exhale you
use the hand to press the leg down toward the floor in a spinal twist. After
completion, switch sides to maintain balance in the spine.
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5. Forward bend (seated):
You start this pose seated with both legs extended directly out in front of
you, knees flat, feet are flexed, legs are together. Inhale and stretch your
arms above your head to elongate your spine. On the exhale, hinging at the
hips, bend forward and down bringing your chest toward your thighs and your
face toward your feet. Reach for your feet, while keeping your spine
straight. Avoid rounding your spine to be able to reach your toes. This is a
great opportunity for a strap. Simply place the strap across both feet and
holding each end in each hand, use the strap to draw your chest toward your
legs while you keep your spine straight.
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6. Standing forward bend:
Starting in mountain pose, inhale and stretch up, to elongate your spine,
then bend forward and down bringing your chest toward your thighs and your
face toward your knees. Focus on keeping your knees straight and not
straining your lower back muscles. Hinging at the hips, keeping the lower
belly pulled in, and allowing your head to hang free. Arms can be used to
pull your chest nearer to your legs.
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7. Tree pose:
This balance pose is the basis for many other balance poses that start on
one leg. Balance has just as much to do with your mind as it does with your
body. If your mind is out of balance, your body will likely have a difficult
time balancing as well. Standing in mountain pose, find a point across from
you that isn’t moving to focus on. This will calm your mind and help you
balance. Bring one foot to the opposite inner thigh. Place the foot anywhere
from the knee to the groin. If this is too difficult, you can place the foot
on the ankle to start, or even hold onto a railing or place your hand on a
wall to gain your balance at first. When you have your balance, engage your
standing leg, tightening the muscles in the thigh and pressing with equal
force with the foot and the thigh. Place your palms together in a prayer
position at your heart center, which is located at the center of your chest.
You can bring the prayer above your head or just keep the prayer at your
heart center. Hold for as long as possible. Then switch sides to maintain
balance on both legs.
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8. Triangle pose:
This pose is designed to stretch your sides, from your hip to your finger
tips. Starting in mountain pose spread your feet apart about hip distance.
Turn your right foot toward the right wall, keeping the left foot facing
forward. Raise your left arm by your left ear, reaching with your fingers
toward the ceiling. Right arm is by your right side, softly resting on your
right thigh. Reach with the left arm while bending toward the right. Keeping
the right tricep close to your ear, turn your gaze up to the ceiling.
Remember to breathe. Switch sides.
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9. Sivasana (corpse pose/final
relaxation) (pronounced shiv-
ahs-anah) this is a resting pose. Laying flat on your back, feet spread
about twice the width of your hips, toes out to the sides. Arms are away
from your sides, palms facing up; shoulders are relaxed, down and away from
your ears. In this position you should be completely relaxed. As you lay
there, focus on your breathe; inhaling deeply through your nose your belly
will rise like a balloon, and as you exhale all of the air should come out
and your belly should grow flatter.
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Diet/ Nutrition: The foods and liquids that we consume make a huge impact in our lives. They affect our energy levels, our metabolism, our mental clarity and focus, etc. For these reasons, it is essential that we fine tune our diet in order to function optimally and feel our best every day. Everyone has their own eating style. These styles are commonly inherited from our parents and other family and friends that we have eaten with over the course of our lives. If your current eating style is not supporting you in your goals to live a more healthful life full of vitality and energy, then it is time to consider making some changes. It is not necessary, nor is it advised, to completely cut out any of the three macro nutrient groups: carbohydrates, fats or proteins. All of these are essential, as well as the integration of fiber, water, vitamins and minerals. With the proper guidance and determination, anyone can transform their current eating style from one of energy depleting empty-calories to one of life-enhancing, energizing, nutrient dense foods that are delicious to the pallet.
The yogic diet categorizes foods into 3 groups: Rajasic, Satvic, and Tamasic. The goal is to eat from the Satvic group as much as possible, for optimal health and vitality.
Rajasic- These foods are over stimulating to the mind and body (onions, garlic, coffee, tea, spicy, fast foods and snacks, salty foods, and tobacco) bring restlessness to the mind and body.
Satvic- These foods calm the mind and sharpen the intellect. These are pure, wholesome, and naturally delicious, without preservatives or artificial flavorings. (fresh & dried fruits & berries, pure fruit juices, raw or lightly cooked vegetables, salads, grains, legumes, nuts, seeds, whole-grain breads, honey, fresh herbs, herbal teas, and dairy products such as milk and butter.)
Tamasic- These foods produce feelings of heaviness and lethargy. (Meat, drugs, and alcohol are tamasic, as are overcooked and processed/packaged foods, fermented, burned, fried, barbecued foods or foods that have been reheated many times, as well as stale products or those containing preservatives. Mushrooms are considered tamasic, since they grow in darkness.)
Kriyas/ Cleansing:
*Tratak: steady gazing. Usually at a candle flame although other objects will work just as well. Placing a candle an arm’s length away at eye level, gaze at the flame without blinking for 1-3 minutes. Your eyes will water, cleansing the eyes and the tear ducts. Then close your eyes and picture the flame at a point between the eyebrows. Tratak improves eyesight and concentration, and can be used as a preliminary exercise for meditation.
*Nauli: abdominal churning. This massages and invigorates all the internal organs, and also brings a concentration of prana to the solar plexus region. A powerful tonic for any gastrointestinal disorder or weakness, it may take some time to master, as various abdominal muscles need to be brought under control. Begin by standing with legs apart, knees slightly bent, and hands resting on the thighs. Practicing Nauli regularly greatly improves the posture, as well as strengthening the muscles that are used fro breathing and elimination.
*Kapalabhati: respiratory system cleansing. This breathing exercise purifies the nasal passage and the lungs (as well as the tiny air sacs that line the lungs called the alveoli), helping the body eliminate large quantities of carbon dioxide and other impurities. The added intake of oxygen enriches the blood and renews body tissues, while the movement of the diaphragm massages the stomach, liver, and pancreas.
*Neti: nasal cleansing. This cleanses the nose, nasal passages, and sinus cavities. Practiced daily, this purification exercise helps to counteract the effects of pollution, dust, and pollen. It is especially beneficial to people with asthma, allergies, and other respiratory problems. They sell Neti Pots in local drug stores now, often called nasal cleansing devices or some other descriptive name. There are also saline nasal sprays that can be purchased that work in a similar way.
*There are many other Kriyas that can be learned and practiced if cleansing is a high priority for you. They are all part of the detoxification/purification process, and will lead you to optimal health and well being. Conscious Breathing: The connection between The Physical Body and The Soul "You can use conscious breathing and willingness in each and every moment to balance your energy, face a challenge, love yourself and others, and release creativity." – Sutaia
Top 10 Benefits to
Conscious Breathing: 2. Builds energy and endurance 3. Contributes to emotional mastery 4. Prevents and heals physical problems
5. Contributes to
graceful aging 7. Facilitates psycho spiritual transformation 8. Calms the body and mind 9. Regulates erratic heart rate 10. Improves circulation and lung efficiency
The Breath Test
"There are about 75 trillion cells in your
body, and they are all The Soul: In your life you may already have a very strong spiritual connection. This may have been handed down to you from your parents, or you may have adopted beliefs somewhere along the way. Regardless of your current religious and spiritual affiliation, Yoga will not impose any beliefs upon you. There are, however, certain spiritual truths that are the cornerstone and foundation of the ancient system of Yoga. Several of the important aspects of the Spirituality of Yoga include the practice of: meditation, austerities and right living, karma yoga, Satsang and the use of mantras. All of these “techniques” were created to help the student attain “Enlightenment”. Enlightenment is not as esoteric as it may sound. It is available to all people, if they should seek to attain it in this lifetime. It does, however, take discipline and determination. What is Enlightenment? What does it mean to you? Enlightenment is a state of being. It is the state where you feel love and peace at all times. It is mergence between you and the oneness of the Universe, often referred to as God. Judgment, desire, greed, anger, jealousy, pain and all other emotions cease to affect the enlightened individual. Sounds great right? So, why don’t we all strive toward attaining enlightenment? In the Yogic system, there are many paths that lead to enlightenment. There are believed to be 10 methods of awakening and attaining Enlightenment:
The Mind: dealing with issues, chatter, chaos. Meditation: Meditation is the practice of quieting the mind and tapping into the Infinite energy that is abundant in the Universe at all time. It is said that in the silence, one can truly hear the answers. Meditation helps people in every aspect of their lives. Until a few years ago scientists reacted with total skepticism to yogic demonstrations of mental control over functions such as heartbeat, respiration, and circulation, which are supposedly involuntary. The automatic nervous system was believed to be independent of any conscious mental process. Now bio-feedback techniques prove that most bodily functions can be controlled by concentration. Modern research substantiates the fact that the mind can control the activity of a single cell, as well as groups of cells. Each of the body cells is governed by the instinctive, subconscious mind. Each has both individual and collective consciousness. When thoughts and desires pour into the body, the cells are activated, and the body obeys the group demand. During meditation there is generally a tremendous acceleration of prana to the individual cells, rejuvenating them and retarding decay. The powerful soothing waves penetrate the cells and exercise a benign influence on all its organs, setting in motion a process of healing and strengthening that prevents and cures many diseases. "It is an established fact that those who meditate on a regular basis visit the doctor and hospital far less often than those who do not practice. " Top 10 Benefits of Meditation: 1. Calms the mind and body, leading to relaxation and peacefulness 2. Reduces the natural decline in brain cells, preventing or minimizing senility. 3. Practitioners require less sleep to feel rested and peaceful. 4. Strengthens the digestive system. 5. Reduces hunger. 6. Heightens energy levels, vigor and vitality. 7. Sharpens the senses (sound, taste, sight, etc.) 8. Reduces illnesses/doctors visits. 9. Rejuvenates the mind/body/soul. 10. Increases the connection with the higher purpose of life. |
