Tag Archive for: yoga

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Iyengar Yoga 101

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There are many different forms of yoga, some ancient, some modern, and often a combination of the two.

The Principles of Iyengar

Iyengar

Iyengar yoga is a form of Hatha yoga. This school of yoga was founded by B. K. S. Iyengar in the 1970s in India. It uses Hatha poses, but with an emphasis on detail, precision and perfect alignment in the performance of asanas (poses) and breath work. In this way, the student will develop strength, mobility and stability through all of the poses they work on.

Who Was Iyengar?

Before his death in 2014 at the age of 95, Iyengar was said to have perfected approximately 200 Hatha yoga poses. This is a small number of the many that are available in Hatha, but if you enjoy seeking perfection in all you do, this could be the right yoga for you.

Iyengar taught yoga for more than 70 years and was the author of 40 books, including Light on Yoga: Yoga Dipika. It is considered to be a definitive work on the power of yoga and its philosophy.

His impact on popularizing yoga in the West led Time magazine to name Iyengar as one of the 100 Most Influential People in the World in 2004. He was awarded three of the four top honors for civilians in India in 1991, for positively affecting so many lives through yoga. Iyengar taught many celebrities around the world yoga, including the world-renowned violinist and conductor Yehudi Menuhin, helping to make it more fashionable in the West.

Yoga for Healing

Iyengar did not just teach yoga as a physical exercise, but as a treatment and even cure for illness as part of a holistic practice, known in India as Ayurvedic medicine. He also taught about the spirituality of yoga, thus caring for his students in terms of body, mind and spirit.

Yoga is not just about what you do when you are on your mat, but about the eight limbs of yoga, which include physical work, breath work, and meditation. He illustrated the asanas he perfected in this works. He also went into great detail about breath work, cleanliness, times of the day to practice, what to eat and when, and so on. If you enjoy discipline and routine, you will also enjoy Iyengar.

A Detailed Yoga Program for Life

As with all Hatha yoga, there are different levels. Beginners start out with easy poses and then work their way up to more challenging ones. The proper technique is emphasized with each pose and the instructions given for each.

As with Hatha, there are also a number of breathing techniques to learn depending on what effects you wish to achieve in the body, such as boosting energy or getting rid of toxins from the body.

For those who wish to study on their own rather than attend class all the time, his book Light on Yoga: Yoga Dipika gives as an appendix a 300-week yoga course mapped out for the “intense practitioner,” nearly six years of guided yoga lessons.

You can also learn different poses for different health benefits. Some will relieve back pain and give you a solid set of core muscles. Others will help you lose weight, improve digestion, or lift depression.

Iyengar sought to be the definitive yoga teacher to heal body, mind and spirit through Hatha. If you like to exercise in a very structured way, look for an Iyengar studio near you or follow his guides to perfect your poses and breath work.

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Bikram Yoga 101

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Bikram yoga was founded in the 1970s by the yoga teacher Bikram Choudhury. It is also commonly referred to as hot yoga, though there are other types of yogas also being done in hot studios these days.

Bikram is also referred to as “boot camp” because it drills students in every 90-minute lesson using the same two breathing exercises and 26 Hatha yoga postures done in the same pattern.

Bikram

Hot Yoga

In the studio, temperatures range from 80F to 110F, with a relative humidity of around 75%. This is thought to mimic the conditions in India, the birthplace of Hatha yoga, the most ancient form of yoga which dates back to around 1500 BC.

The second theory behind the heat is that it relaxes and lengthens muscles to give a better workout. It is also said to promote weight loss and release toxins from the body. Those who favor Bikram also say it boosts the immune system.

However, doing vigorous yoga poses in such conditions can cause severe dehydration and pose a serious health risk for anyone who has any heart health issues. Therefore, while Bikram studios are popping up everywhere these days, is not recommended for seniors or anyone with an underlying health concern.

Physical Emphasis

Yoga means union – the union of mind, body and spirit. Bikram, on the other hand, is a modern invention that emphasizes physical strength. Yoga is supposed to be non-competitive, but the founder encourages yoga pose competitions to see who can come up with the perfect pose, in order to win various awards.

Bikram Pros and Cons

Bikram came from Bengal on the Indian subcontinent and brought his version of yoga to the US through Hawaii and California. It has gained in popularity due to the novelty of the hot studios and the ease of only having to learn 26 Hatha yoga postures out of the thousands available. These poses can give a good workout in themselves, with little need for a hot studio.

In addition to the health benefits mentioned above, the heat is also supposed to help increase willpower as people struggle to carry out their practice in such difficult conditions. Willpower or not, excessive sweating can cause electrolyte imbalances and result in heart rhythm issues.

If students don’t drink plenty of water before, during and after their workout, they can experience dehydration, which can also pose a serious health risk. Dehydration can lead to an irregular heartbeat and to lower blood volume. Low blood volume can in turn lead to hypovolemic shock, which can even lead to death if not treated promptly.

Bikram Asanas

If you like the postures of Bikram, you should be able to do them anywhere to improve your body without dying of heat prostration. You can find simple posters with each of the asanas listed that you can follow along with. There is no meditation component with Bikram as there is with other forms of yoga.

Is Bikram Right for You?

In addition to the hot studios and asana drilling, Bikram is often referred to as “cult-like” rather than warm and welcoming. The founder and the teachers on his teacher training program have also recently been accused of systematic sexual misconduct with their students.

Any exercise is better than none in most cases, of course, but there are a range of yogas to choose from. Pick a style that matches your age, fitness level and interests. Compare and choose the safest and healthiest for you, with a studio to match.

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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:

Ashtanga yoga

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

Yoga

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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