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Ashtanga Yoga 101

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Ashtanga yoga gets its name from asha and tanga, eight limbs. It is based on ancient yoga text thousands of years old that stated there were eight limbs, or supports, that serve as the foundation of a yoga practice.

Yoga means union, so the eight limbs help unite body, mind and spirit. The eight limbs are:

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Yama

Yama refers to a person’s moral and ethical standards and personal integrity. The five yamas that lead to decent behavior are:

  • Not killing or doing harm (ahimsa)
  • Truthfulness
  • Honesty
  • Self-control
  • Not being envious

Niyama

Niyama refers to self-discipline and spiritual practice in one’s daily life. This can be gained through meditation, the practice of mindfulness, and/or attending a house of worship and leading a good life.

There are five niyamas:

  • Cleanliness
  • Contentment
  • Spiritual control and self-denial
  • Study of the sacred scriptures, and of one’s self, trying to tap into your higher power
  • Surrendering to God

Asana

Asanas are the physical postures practiced in yoga. You have probably heard the phrase, “Your body is a temple.” Those who believe in reincarnation, as Hindus, Buddhists, Sikhs and others do, believe that the continually residing mind, or spirit, moves from one body to another as you would move from house to house.

Therefore, whatever new residence we live in, we should keep it in good condition. Physical health can also lead to mental health and increased concentration. Doing yoga enhances self-discipline, also important if you wish to enhance your meditation and mental abilities.

Pranayama

Without breath, there is no life, so pranayama is breath control. The word prana means energy and yama means standards or control, so the pranayama is thought to extend discipline and control and in turn rejuvenate the body or even extend life. You can do pranayama on its own, or as part of your yoga practice, such as Yinyasa, Kundalini and Hatha. Ashtanga does not do as much breath work as these yogas.

The first four limbs focus on one person perfecting them self. The other four limbs relate to how a person is connected with other living beings and the universe as a whole. This is achieved through meditation.

Pratyahara

Pratyahara means withdrawal of external awareness so we can focus within to improve ourselves. In this way we can work on our bad habits, past issues, or anything that might interfere with harmonious relationships or our own spiritual growth.

Dharana

Pratyahara creates the conditions for dharana, concentration. Once we remove distractions, we can harness the power of our mind more fully. The mantra OM helps focus.

Dhyana

Dhyana can be translated as contemplation, when the mind is most focused and able to concentrate. There is no more “chatter” in the mind, but rather stillness and clarity.

Samadhi

Samadhi is a state of bliss or ecstasy achieved through meditation, a state of feeling spiritually connected to the universe, a union of body, mind and spirit. It is gained through regular practice of physical yoga and mental training.

Most modern yogas do not concern themselves with all eight limbs, though all require self-discipline. If you are interested in yoga as a trans formative process complete with meditation and breath work, Hatha, Kundalini and Ashtanga might be right for you.

Ashtanga yoga has seven levels, one basic, two intermediate, and four advanced, and is very vigorous. Even the most skilled practitioners have rarely been able to reach the two highest advanced levels. This yoga would be ideal for people who are young and fit, but not for seniors or those with health issues.

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Which Type of Yoga Is Right for You?

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There are quite a number of types of yoga these days that try to differentiate themselves from one another and emphasize certain aspects of the entire practice of yoga. Traditionally, yoga works on the body, mind and spirit, though most Western yogas tend to focus on the body.

If you live in a moderately large city, you should be able to find several different kinds of studios and teachers, including:

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* Hatha
* Iyengar
* Vinyasa
* Kundalini
* Bikram
* Ashtanga

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Hatha

Hatha yoga is the most traditional of all the forms of yoga, and dates back thousands of years. The name means willful or forceful, and the word is a combination of hat (sun) and ha (moon) representing power and balance.

Hatha works with the energy centers of the body, the chakras, as well as the muscles, flesh and bone, for a holistic workout. The main focus is on surrendering to and perfecting the many poses in this form of yoga. There are levels of practitioners who can do increasingly difficult poses for flexibility. They also improve their focus and concentration through meditation.

Iyengar

Iyengar yoga was founded by B. K. S. Iyengar in the 1970s in India and is a form of Hatha yoga. Iyengar’s focus was on detail, precision and perfect alignment for the asanas (poses) he studied and taught, in order to develop strength, mobility and stability. Before his death at the age of 95, Iyengar was said to have perfected approximately 200 Hatha yoga asanas.

Vinyasa

Vinyasa yoga is also known as flow yoga. It uses the same asanas as Hatha yoga, but they are put into sequences that move easily from one pose to the next. The word vinyasa means “breath-synchronized movement,” which refers to the movements being performed in conjunction with inhale and exhale patterns and for the asanas to be held for a certain number of breaths.

Kundalini Yoga

Kundalini yoga emphasizes the balance of mind, body and spirit through the moving of energy in the body, specifically in relation to the chakras or energy centers. Kundalini yoga has several unique postures designed to move the chakra energy up the spine. It does not require a lot of flexibility or stamina and can be done by anyone at any age. There are no levels to the classes the way there are with other forms of yoga such as Hatha.

Bikram

Bikram yoga, founded in the 1970s by Bikram Choudhry from Bengal, is also referred to as hot yoga. It is relatively simple in some ways because it uses only two breathing exercises and 26 Hatha yoga postures done in the same pattern every day for every lesson. However, the poses are demanding and the studio temperatures range from 80F to 110F, with a relative humidity of around 75%. This can also cause severe dehydration and pose a serious health risk to anyone with heart health issues.

Ashtanga

Ashtanga yoga is a form of Vinyasa yoga designed to flow the movements together, but in a more rapid and demanding way. It was founded in the late 1940s by K. Pattabhi Jois from India. It has seven main series – a basic one, and increasingly advanced ones. All of them are vigorous and very few practitioners are known to have reached the highest levels.

The type of yoga you choose should be based on your overall physical health and stamina. If you are a beginner and/or senior, try Hatha or Kundalini if there is a studio near you. For something more lively but not too demanding, try Vinyasa. Then see what a difference yoga can make to your health and vitality.

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Yoga and the Elderly

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Yoga is ideal for people of all ages, but particularly for seniors for a number of reasons.

Low Impact

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The first is that in most cases, yoga is low impact. Hatha, Kundalini and Vinyasa yoga are all good examples of low-impact yoga that can be done safely even by complete beginners.

Increased Strength and Flexibility

A second reason is how much yoga can improve strength, flexibility and stability. This means less risk of slips, trips and falls, which can cause bones to break and even be life-threatening due to complications such as blood clots in the legs and pneumonia from inactivity.

Being more mobile and flexible also means greater independence well into your senior years. After all, it’s not just about how long we live, but the quality of life we enjoy as well. Staying fit and active is one of the best ways to care for your health, especially if you are a caregiver for an older relative or partner, have grandchildren and so on.

A Mental Workout

Yoga is also great for mental fitness. It improves mood, focus and concentration, especially in relation to the types of yoga which include meditation as part of their routines. Two such types are Hatha, the origin of all yogas, and Kundalini yoga. Kundalini yoga was formed in the 5th century AD to work on the energy centers of the body, known as the chakras in traditional Indian medicine (Ayurvedic medicine).

Increased Mobility

One of the biggest health challenges for the elderly tends to be pain and stiffness, such as that of arthritis. If we feel pain when we work out, we avoid working out. However, the less we move, the stiffer we become and the more pain we suffer. So we work out even less, leading to a vicious cycle of pain, stiffness and lack of exercise that can leave many people house-bound or even chair-bound when they could be out making the most of their golden years.

Starting Safely

As with all forms of exercise, it is important to start safely and sensibly through slowly adding activity to your day and not trying to overdo things. For this reason, certain types of yoga such as Bikram and Ashtanga are not a good idea. Bikram, known as hot yoga, is not just physically demanding – it is also known as hot yoga because of the roasting conditions in the studio, with temperatures often reaching 100F or more. This can lead to dehydration and a severe strain for anyone who has heart health issues.

Ashtanga has seven levels, a basic one and six more of gradually increasing difficulty. The fact that few practitioners have ever reached the most advanced levels will give you an idea of how demanding this yoga can be.

Finding the Right Studio for You

If you live in a moderately large urban area, chances are you have more than one studio close by to choose from. Many will offer free introductory lessons so you can try the yoga and see the studio for yourself. Many studios also offer discounted lessons or unlimited classes as part of a reasonably priced monthly membership.

You will naturally wish to focus on the classes themselves and how much health benefit you think you will get from them. Other important considerations in relation to choosing the right studio for you will be the skills, qualifications and experience of the teacher/s. Some specialize in yoga for seniors.

Check out an introductory class near you and see what a difference it can make to your health.

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How to do Yoga at Home Safely

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It is easy to start a yoga practice at home with just a few basics. The first is a yoga routine you wish to try, such as a beginner’s DVD or yoga video you can stream on your computer.

Your next important pieces of equipment are comfortable clothes that are not too tight or too baggy, in order to avoid injury.

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Mat

A good non-skid yoga mat will allow you to practice your yoga safely almost anywhere, such as a carpeted or wooden floor. Choose a thicker mat if you have any joint issues or arthritis. Be sure to place your mat on a level surface to avoid tripping or turning an ankle.

Props

Not every yoga pose requires you to turn into a pretzel, but there are a few yoga props that can support you in certain poses and deepen others. These include:

* Strap – A yoga strap can be looped around the soles of your feet to help you deepen your bends. You can also support your leg during leg raises and grip the straps with both hands if you wish to do a stretch with your arms behind your back.

* Blocks – Blocks offer support and stability and can be used with certain postures to make them either easier or more challenging. Some people also use them to sit on for long periods of time when holding a pose.

* Bolster – A yoga bolster can be used to support the body in a number of ways, sitting or lying down, to help with form and comfort. They come in a wide variety of styles for different purposes, such as supporting your legs or back. They are ideal for making your Corpse pose more comfortable, as either a neck pillow or a support behind your knees.

* Yoga Cushion – The most popular cushion is the classic Zafu or medication cushion that looks like a powder puff. Others styles include a crescent-shaped cushion that supports the back and protects the knees. Wedge-shaped cushion that you put under your butt are also good because they stop you from slouching during your seated yoga poses and meditations.

* Blanket – Some people like to cover themselves when they are doing the Corpse pose for deep relaxation. Others use the blanket to practice on instead of a mat. Blankets are a good idea for anyone who has muscular skeletal issues, because cold muscles are more tense and therefore more prone to injury. If you don’t use a blanket, put a tracksuit over your yoga clothes before going into Corpse pose.

Other Helpful Tools

In addition to the props listed above, you might also find the following useful:

* A Metal Folding Chair – Chairs can be used for balance and certain poses. The chair seat should be upholstered and the chair placed on your mat so you do not slip in any way. A chair is also useful for those who can’t stand up for very long or who wish to try certain upright poses in a seated position without going down onto the floor.

* The Walls – Use the walls to steady yourself in different poses, either standing or inverted poses such as shoulder stands. For extra steadiness, use a corner of the room.

Starting Safely

When you are first starting yoga, begin slowly and only do what feels comfortable. Warm up and cool down with some stretches at the start and end of each routine. Use reliable websites like Yoga Journal to learn more about each pose you see on the videos, and you will soon have a safe yoga routine to enjoy at home.

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How to Practice Yoga at Home with Your Child

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Practicing yoga at home on the living room floor is not only for moms who need to get back in shape – also the little ones can enjoy participating in yoga, thus achieving a stronger and more flexible body as well as enjoying the calming effects of yoga.

This article will explain why yoga is also good for children and it will give you some tips on how to get started on yoga with your children at home.

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A happy child requires a child with a healthy and strong body, so it is a great idea to give your child some good habits from an early age. All it requires is some comfortable clothes and a yoga mat and your child is likely to enjoy a time of intimacy and fun with a parent in a nice and relaxing atmosphere. Yoga has many positive effects for children and it gives them a good foundation to build upon as they grow up. Yoga provides them with an amazing start in the development of their movement and it helps them discover the full potentials of their bodies.

Yoga has a great effect on children, who are so full of energy that they find it difficult to sit still or keep focus. Through yoga practice they can learn to concentrate through movement of the body, which will help them develop better ability to maintain focused for a period of time. On the other hand, a quiet and more reluctant child might discover new sides to his or hers personality and achieve a sense of confidence through this new form of movement.

It is important to keep a slow pace and avoid stressing the child with demanding positions. It should be fun for the child and be kept at a level that fits the child’s development.

When starting the first yoga session at home it is important to motivate the child to participate. This can be done by making a nice atmosphere perhaps with some nice music, candles, blankets and pillows. You can start by playing a game where you pretend to be different wild animals, which the child will enjoy. You will have to get down on the floor as well to show your child how you roll around on the floor pretending to be a snake. This will give your child a good start as it will motivate your child to join the game.

Another exercise could be to stand on one leg pretending to be a ballerina and to develop the balance this way. If your child cannot stand on one leg you can bring a chair to hold on to. The important thing is that it is fun and that your child feels confident.

You can also try some easy breathing exercises where you inhale showing your big belly and then slowly exhale again inviting your child to do the same. Lie down on the floor with your heads close together. Do not expect your child to be able to control the breathing yet but you can introduce the subject in terms of playing.

It is important that you behave as a role model so your child can see what you are doing. This is a good way to introduce the different exercises as a game that the child will enjoy. Surely, your child will love to spend this time with you and give you a sense of closeness that is good to built upon.

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How to Start Doing Yoga at Home

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Yoga is one of the most beneficial exercise forms that you’ll find in the world. We will discuss how to start doing yoga at home in this article.

If you want to start exercising and losing weight then the best way to start is by doing Yoga at home. Yoga is one of the most beneficial exercise forms that you’ll find in the world. Not only is it extremely relaxing and good for you but you’ll also be able to get a lot of physical benefits from it.

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Yet, due to the fact that a lot of the classes are very expensive, not a lot of people can do Yoga. Don’t worry. This article is going to give you all the steps you need to be able to perform Yoga at home. Soon, you’ll be a Yoga Expert and all from the comfort of your own home.

Step 1: Purchase All Your Equipment

Before you even start thinking about doing Yoga you need a few things. You definitely need a Yoga mat. This is essential to providing you with the right support that you will need. Yoga mats are specifically made so that no part of your body will ache from the floor. You will also need tight but comfortable clothes so that nothing gets in your way. You should not have any baggy clothes that you use for exercising as these can get in your way.

Step 2: Find the right Yoga DVD for you

Since you’ll be doing these exercises at home you need to find the right Yoga DVD for your. Do some research before making your final purchase. There is a big selection of Yoga DVDs on the market and it can get confusing deciding which one you want to pick. Find one that has a good reputation. If there are more negative reviews than positive ones then it is probably not a good idea to purchase the DVD.

Step 3: Start an Exercising Program

Even though you’ll be starting doing Yoga at home you need to have an exercising program. A lot of people will say they will start doing something and then fairly simply because they don’t have everything planned out. Make a weekly exercise plan about when and where you’ll be doing your exercises. We suggest doing this weekly as some things might pop up that will take away from your normal exercising time. Then you can reschedule it for a later date instead of missing it completely. We’ve found that this is one of the best ways to keep on track when trying to maintain a regular exercise program. Also start off with three times a week and when you become stronger (and more motivated) you can increase how many times you do the exercises in a week.

Now that you have all of the steps that you need to start doing Yoga at home there should be nothing stopping you. Remember to just have a plan ready that you can follow. This will make doing the exercises at home relatively easy. You might also find that by doing Yoga at home you are actually going to struggle to get started. Just think about the “Do it now” philosophy and you’ll be fine.