Hatha Yoga is mainly practiced for health and vitality. Hatha Yoga was introduced in the 15th century by Yogi Swatmarama. Hatha yoga focuses on the purification of the physical being which leads to the purification of the mind or vital energy. The exploration of these physical-spiritual connections and body centered practices led to the creation of Hatha Yoga. Today in the West, hatha yoga has become wildly popular as a purely physical exercise regimen divorced of its original purpose.
Whatever the historical details, Tirumalai Krishnamacharya (an Indian yoga teacher, ayurvedic healer and scholar) has become the undisputed father of modern-day hatha yoga. Krishnamacharya’s first lessons in yoga were from his father and his grandmother and passed on through generations of practice.
Hatha Yoga follows in that vein and thus successfully transcends being particularly grounded in any one religion. This exploration of these physical and spiritual connections and body centered practices led to the creation of Hatha Yoga. Hatha Yoga has been included in the life style of these traditions. Hatha Yoga classes tend, among other things, to emphasize physical mastery.
Hatha also means a force or determined effort, and yoga, of course, translates as yoke or joining together. The very name hatha yoga, a combination of “ha,” meaning sun, and “tha,” meaning moon, denotes the union of opposites. Through the practice of yoga an individual can gain information about physical, emotional, mental and spiritual well-being.
Hatha Yoga represents opposing energies: hot and cold, fire and water following the theme of ying and yang, male and female, positive and negative. Hatha yoga attempts to balance the mind and body. The balancing of the mind and body is brought about via physical exercises (also known as asanas), controlled breathing (pranayama) and relaxation or meditation.
Pranayama refers to breath control in yoga. In this yoga is defined as a means of binding or controlling the breath and the mind using the syllable “Om”. In this case yoga has extremes, practices of fasting, breath control, and postures to transcend the body, and not cultivate it. Asana body postures that are contemplative in nature and are designed to align the body and bring about the optimum situation for relaxation.
Traditional yoga is a holistic yogic path and is becoming wildly popular.
Your adrenal glands are located just above each of your kidneys and play a crucial role in many bodily functions, including balancing hormones. When there is a constant high amount of cortisol and adrenaline in the body, these important little glands become very tired. Their job is doubly hard with challenges like endometriosis, hormonal imbalances and other issues that are becoming common, particularly for many women.
If you're experiencing adrenal fatigue, then you probably already have some of the symptoms including difficulty falling asleep, easily frustrated or irritated, lack of concentration and mood swings. You may be having what could be the result of overworked adrenal glands, and a sustained "fight or flight" response in the body. That may sound like a lot very common symptoms, but unfortunately adrenal fatigue is very common, so the symptoms that arise are sometimes seen in our daily lives as just being “normal”. Because the adrenal glands are so important in regulating our stress response and aiding a huge number of bodily functions (including digestion), the body starts to down-regulate our body’s other less necessary tasks and it’s this down-regulation that often causes the symptoms of adrenal fatigue. The main culprit of adrenal fatigue is cortisol, an important hormone that’s become the infamous stress hormone. If you’ve got overactive cortisol, then your body tends to work in overdrive and then crash suddenly when you least expect it.
The one thing to note is that adrenal fatigue can sometimes take a while to develop, and therefore prevention is essential. It is also worth noting that it takes several months to restore balance to the system. My personal experience with recovery has been that there are good days and bad days. The best thing I have learned to do is to activate the parasympathetic nervous system – through deep breathing, relaxation and yoga! Above are some fantastic, refreshing and restorative yoga poses to replenish the adrenal glands.
Tips to Begin
Props are a great addition to a restorative yoga practice. If you don't have a bolster roll up a blanket. These poses are best enjoyed in a warm room where you will not be disturbed. Relax in these poses for 3-10 minutes per pose, breathing slowly and consciously through any tension or emotions that arise. The aim of the poses is to allow your body to relax, so if you feel uncomfortable at any point then use pillows or blankets as described, or slowly come out of the pose. Listen to your body and enjoy!
*The above article is for educational purposes only and should not replace the advice of a healthcare professional. Prior to beginning any exercise regimen including yoga, consult with your physician first.
Savasana, also spelled Shavasana or Shivasana, means corpse pose. For many, Savasana may seem to be one of the easiest asanas, but that is not the case. Even though it may look very simple and non-beneficial, it’s actually the most important pose in yoga practice. It is the asana which gives you the opportunity to completely relax. As you lie down it makes you aware about your body and how each part of your body plays a very important role in your life.
As you go along meditating it relaxes each nerve of your body and improves your respiration which creates the areas for energy and vitality. It benefits mentally as well as physically, which helps in focusing your positive energy for a greater good. Mind and body should not waiver while in this asana. Full concentration is required and it may prove to be useful in times when you need it the most. A motionless mind and body helps you reach the level of optimum relaxation. Listening to a soothing voice or some chants may also help you reach that meditated level.
The respiratory and circulatory system is cleared and opens to a more refreshing life. The overworked muscles tend to relax when you are in this asana. Every system in the body relaxes which gives them the breathing space to conserve energy and be more useful later on. It is very beneficial for people who are heart patient as well as suffering from blood pressure. It helps in improving your stress level and may also relieve you from slight depression. Minor problems like headache, fatigue and insomnia may also be reduced.
One of yoga’s most profound teachings is to cultivate a state of surrendering to the Divine. In Savasana, we get to practice this. Every time we lie in Savasana, we experience a feeling of letting go, accepting what is, and surrendering to the present moment. It’s a great time to cultivate this relaxed and enlightened state of being.
As yoga becomes a more popular activity in the West, the number of places holding Yoga classes is on the rise and there are a plethora of different styles and types of Yoga. When you are starting out with yoga it can be difficult to find which style suits you. Yoga is about finding what works best for you as you develop your relationship with your own body, so it is important to consider which style you chose. It is this decision that will encourage you to continue on your journey of self-discovery.
Below is a list of the 5 most common yoga styles with explanations that will give you a foundation to further explore and make your decision. You may want to try out more than one style to see which you enjoy most, and which benefits you the most.
Hatha Yoga – in Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don’t know any of the asanas (poses). Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.
Ashtanga Yoga – this is the type of Yoga that I practice on a regular basis and means “eight limbs” in Sanskrit. It’s a fast moving, intense style of Yoga practice and is based on a progressive set sequence of asanas, synchronized with the breath. Based on the ancient yoga teachings, Ashtanga was made more popular when it travelled to the West, brought by Sri K. Pattabhi Jois in the 1970s. The difference with Ashtanga is that you practice the exact same poses in the exact same order. This means that your body and muscles can get used to the pattern, memorizing it so that your movements flow smooth and fast. Ashtanga Yoga can be physically demanding as you constantly move from one asana to the next, so you’ll find that it will improve your stamina as well as, your flexibility and strength.
Power Yoga – this is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.
Iyengar Yoga – This type of Yoga is based on teachings by B.K.S Igengar and concentrates on the correct alignment and form of the body. Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.
Vinyasa Yoga – Vinyasa means breath synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.
Bikram Yoga – otherwise known as “Hot Yoga”, is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.
This is just a short list of the many styles of yoga practiced today. If you’re just starting out or have never practiced any Yoga before, I recommend trying a few different styles to find out which you like best. Remember, there’s no rule that says you have to stick to one type of Yoga. After all, variety is the spice of life!
The name Trikonasana comes from the Sanskrit words trikona which means triangle and asana which means pose. Trikonasana is an excellent pose for developing strength and balance. It also gives flexibility to the legs, waist and knees. It gives a sense of expansiveness as the arms and torso are bent while reaching for the toes. This pose gives a sense of balance to the whole body. One advantage of this pose is that it can be practiced at any time or at any place. Many people who sit at a desk or a computer during the day will find this asana beneficial for encouraging good blood circulation, eliminating aches and pains in the back, neck and the entire body. If you feel stiffness in your leg, waist or torso muscles while doing this, then perform this asana very slowly with slow deep breathing. In time, your body will develop the flexibility and the stiffness will go away.
Modifications: Use a yoga block on the floor to support the lower hand.
Caution: Those suffering from back and neck injuries should avoid this asana. Also those who have high or low blood pressure should do this slowly with care or discontinue if there is any discomfort. Those suffering from vertigo also should practice this asana with caution. As with any exercise regimen including yoga, it’s always best to speak with your physician first.
When you practice yoga, it is not necessary to have a full understanding of yoga history in order to fully benefit from your practice. A brief understanding of the history behind yoga, however, may increase your spiritual practice and inspire you to find out more about the tradition behind the discipline.
The first writings about yoga were written in Sanskrit in early religious manuscripts in India called the Vedas. The word ‘yoga’ has many meanings. The root of the word is ‘yug’ which means ‘to hitch up’, referring to fastening horse bridles to a carriage. But yoga also means ‘to actively put to use’ or ‘yoke’ or ‘join’. Today, it is agreed upon that yoga is a method of joining or a discipline. Men who practice yoga are called yogi or yogin and women who practice yoga are called yogini.
Yoga was first passed from generation to generation by word of mouth. It wasn’t until about 2000 years ago when an Indian named Patanjali wrote ‘The Yoga Sutra’ that the philosophy of yoga was committed to paper. Yoga is not just about stretching and breathing and holding poses. Yoga is a philosophy on how to live life and deal with the challenges that human beings face daily. The Yoga Sutra defined this philosophy in 195 statements.
Sutra can be defined as ‘thread’ or ‘aphorism’, which means ‘a short declaration of truth’. It also means ‘the concentration of a large quantity of information into a simple definition’. It is a way of looking at truths that apply to everyone despite culture in the clearest way possible.
Hatha yoga, or the yoga that you do when you take a yoga class or perform yogic poses, was started as a physical form of meditation. The physical act of yoga calms your body and allows your mind to become calm. It also gives you the physical strength to sustain long periods of meditation.
When you perform the physical practice of yoga, you are only engaging in half of the discipline as it has been practiced for thousands of years. Yoga is an incredible form of exercise and calming for the body, but it can also be used as a spiritual practice and a way to calm the mind and will as well.
Warrior 1 is a common yoga pose that is practiced in many styles of yoga and is often followed by other Warrior variations, such as Warriors 2. It is also a great posture for preparing the body for back-bends and is also seen in the traditional Sun Salutation B sequence. This pose was named after the mythic warrior Vibabhadra, it is meant to promote a feeling of strength and power.
Warrior poses are very physically demanding quite symbolic of the warrior energy. Although they require some strength; they also require the chest and heart area remain open. Strength and softness. Warrior 1 is a great posture for stretching many areas of both the lower and upper body.
Beginners usually find it hard to ground the back heel and lengthen the lower back in this pose. A solution to this could be to lift the back heel on a height like sand bag.
Use a chair or fitness ball under the hips to take some of the weight off of the front leg. Or hold onto the back of the chair (turned sideways) or a wall for support.
Warrior I Pose precautions:
Avoid this pose if you suffer from high blood pressure or heart problems. Those with shoulder problems/injuries should keep their raised arms either parallel or a little wider than parallel to each other.
Those with neck problems should keep their head in a position that is neutral and not look up at the hands.
Yoga is an ancient science that aims to create a balance between the body, mind and spirit, thereby curing physical mental and spiritual disorders that are caused by this imbalance. In common language, yoga means union; it’s a union of the individual consciousness with the super-consciousness. To be exact, yoga aims at reminding the individual of this union that already exists and has merely been forgotten. To put it simply, yoga is experiencing and knowing what already exists, not inventing anything new.
At the physical level, yoga can create a balance and harmony among the various organs and systems of the body, allowing the healing powers inherent in the body to work and cure physical ailments. At the mental level, yoga is the harmony between mind, heart and hands or between thought, speech and action. At the spiritual level, yoga aims to destroy the individual ego that stands between the individual and the cosmos, thus attaining to the ultimate truth.
Yoga is a set of systematically devised physical exercises that lay emphasis on balance and posture. Combined with breathing exercises they have the capacity to cure almost any ailment of the body and mind. The underlying concept of yoga is to create the situation in which the human body can function at its optimum capacity.
Yoga Asanas or poses are simple and effective body movements that massage the muscles lubricate the joints and tone the whole body. Yoga poses help to keep the body healthy and the mind peaceful. Asanas exercise the nerves, glands, ligaments, and muscles. These exercises increase flexibility and balance in the body.
Yoga poses refer to the sequence of exercises which is extremely important to get the best results. They are scientifically graded to move from the simple to the complex, to cure the body first and then move on to mental and spiritual goals.
Though it is best to begin yoga practice under the guidance of a trained yoga teacher, you can now learn to do these exercises at home with the help of books, videos and online yoga classes. Once you have learned the basic exercises you can make it a part of your daily routine. It’s best to have a time and place for practicing yoga so that you can be regular and reap rich benefits from it. After some time you will see a change in yourself. Your body will become more flexible, stronger and healthy; you will have a positive attitude and your worldview on life will become beautiful. You will feel blessed!
Utthita Parsvakonasana (Extended Side Angle Pose) is a standing pose that stretches the obliques and strengthens the legs and the core. When you think of stretching and flexibility, most people picture sitting on the floor and reaching for your feet or contorting your body in different and challenging ways. Poses like Extended Side Angle are very effective in opening the hips and stretching the torso. Using your body weight against gravity is an excellent way to open tight muscles and release connective tissue. In the traditional Extended Side Angle pose you reach your hand all the way to the floor. This is an excellent stretch, however not possible for everyone due to an inflexible spine or tight hips. Resting your elbow on your knee (as pictured) eases up some on the stretch and allows you to rest as much or as little weight on your knee as you wish. Once you are able to complete this stretch with elbow on knee you can begin to reach your hand to the ground for a deeper stretch.
How to: Begin in Tadasana (Mountain Pose). Step your feet apart, about 3-4 feet. Lift your arms out to the sides until they are parallel to the floor. Focus on reaching out through your fingers, palms down. Turn your left foot in slightly and turn your right foot out 90 degrees. Anchor the outside of your left foot into the mat and bend your right knee. Bring your left arm up toward the ceiling and turn your palm toward your head. Look to your left. Exhale and bend to your right, trying to put the right side of your torso on your right thigh. Place your right fingertips or hand on the floor or a block just outside of your right foot. If that stretch is too deep, place your right elbow on your right knee with the palm up. Hold the pose for 5 long breaths, then release and repeat on the other side.
Caution: Do not practice this pose if you are currently experiencing headaches, insomnia, or high or low blood pressure. If you have a neck injury or current neck pain, do not turn your head upward in the pose. Instead, keep your gaze straight ahead with both sides of your neck evenly extended. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
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