Treating Obesity Through Yoga

According to yoga, our present lifestyle is one of the most important factors behind all kinds of mental and physical illness. In obesity, lifestyle is the determining factor. Even though yoga acknowledges other etiological factors, it is believed that the way we live our lives is what really determines our susceptibility to the different causes of disease, whether physical, chemical or infectious agents, immunological reactions, genetic, environmental or nutritional imbalances.

In the case of obesity, it is clear that the main causes are related to lifestyle. The first cause is overeating. The second is decreased physical activity, which means that there is an imbalance in the amount of energy we take in and the amount we expend. To become obese, therefore, we have to consume more calories than we actually need for our requirements and daily activities. (A calorie is a unit of heat. It represents the amount of heat needed to raise the temperature of seven kg of water by one degree Centigrade. This unit of heat is used to study the metabolism of the body. We need an average of 2000 calories per day for our essential functions.)

Causes of weight gain

A person of normal weight takes a diet which is sufficient to sustain daily activities without storing energy in the form of fat tissue. Putting on weight, however, means there has been a change in our lifestyle that is conducive to storing energy (calories) in the form of fat tissue. These changes can include moving from an active lifestyle to a more sedentary one, changes in diet, increased consumption of fats, sugars and other foodstuffs that contain 'empty calories'. Processed foods are termed as empty calories because they are without other nutrients like proteins, vitamins and minerals, although they contain readily available energy that can be digested, absorbed and assimilated with less effort. Other changes may be a disease or an accident that makes us reduce our activity, but we continue eating as if we were as healthy and active as before the incident. This will result in storage of extra energy in the form of fat tissues in our bodies.

All these changes make us gain weight, and we remain with that extra weight, creating a new cycle in life where inactivity, which was probably the cause, turns out to be the effect. Obesity actually leads to further inactivity, and this in turn leads to more obesity. It has also been observed through research on obese patients that the metabolism becomes more efficient at using less calories (energy) to perform the body's normal functions. The daily energy expenditure depends on the energy needed for the basic activities that take place in the body to keep us alive and balanced, such as when we are completely resting, when we are fully active like during exercise, during digestion, absorption, metabolism and storage of food stuff.

This more efficient energy pathway in the obese individual seems to be related to the metabolism of sugars (the main source of energy in the body) where the sugar needed as a source of energy is not easily available due to an insulin resistance in the obese tissues. (Insulin is the hormone produced by the pancreas which is in charge of controlling the blood-sugar level and the assimilation of sugar by the tissues of the body.) This makes the body store more energy and use less.

Effects of weight gain

Another very important aspect to be considered by the obese person is that the accumulation of fat does not take place on the exterior (the subcutaneous deposit of fat) alone but the fatty tissue is also deposited around the internal organs and the intramuscular space. This means that vital organs like the heart, liver and kidneys are also surrounded by fat tissues increasing the effort made and work done by these organs. The extra fat in our muscular tissue makes it more difficult for our bodies to be fully active.

Finally, the obese body provides the perfect soil for diseases such as diabetes, hypertension, heart disease, gall bladder disease, atherosclerosis, and many other imbalances to grow. Furthermore, psychological imbalances and complexes also arise due to obesity which limit the range of expression and make life less enjoyable. So, by controlling the extra weight factor, we can avoid the risk of developing many physical and mental disorders.

Yogic concept of diet

In the system of yoga, the physical body is called annamaya kosha or the food sheath. The word annam means that which is eaten, adayte, and that which eats is atti. Therefore, food is the essence of the physical body and for the same reason, food is also medicine for the body. Food can be considered as vitality on the gross level, because life actually comes from food. Life is sustained by food and, in the end, all life again becomes food for further life and the cycle of creation continues.

According to yoga, food is not only what we consume during our meals and digest in our alimentary system; it is also the nourishment that sustains life. For example, food nourishes or feeds our thoughts and speech, feelings and relationships with ourselves and others. In the Mandukya Upanishad, the lord of the waking state is called Vaishvanara. The material objects of creation are enjoyed by him through his nineteen mouths, which are described as the five tanmatras or subtle senses, five gyanendriyas or sense organs, five karmendriyas or organs of action, and four aspects of antahkarana, or the internal organ of mind. These are the nineteen mouths by which we receive nourishment in life.

So, when we speak of obesity in yoga, we refer not only to the physical body, but to all the aspects of our being and the way in which we nourish and mobilize them. For this reason, it is said that in order to maintain normal body weight, it is not enough to treat the body by special diets, changes in lifestyle or becoming a sportsman. It is also necessary to work on the level of consciousness, which is the mental energy, and on the other aspects which are instrumental to this power or energy. The science of yoga is a scientific system for developing our body/mind instrument for the expression of consciousness.

Yoga therapy – asana

Therefore, in yoga therapy, we do not exercise the body for the sake of burning extra calories, but to develop body awareness, to understand the language of our body, the way it works, and what suits it best. From this understanding, we can modify or adjust our diet and lifestyle to suit the needs of our body and mind. Even though the aim of yoga is not just reduction of weight, this is bound to happen as an outcome of our increased self-awareness. However, we must be sincere and honest with ourselves and allow our awareness to develop in a positive and constructive manner. As long as we are motivated by selfish and negative intentions, this method will not work. This means that we should not use yoga to feel guilty about ourselves, or to punish our bodies or to suppress our minds. Yoga should be used as a form of self-expression, helping our body/mind complex flow freely.

In yoga therapy the body is the instrument, not the end; it is the means, not the aim. So, it is not just the techniques that are important, but also the attitude with which we undertake them, how disciplined and regular we are in the practice.

The best asanas for obesity are the Pawanamuktasana series for the digestive system which help to remove extra fat from the abdomen, hips and thighs, and activate the energy in the lower pranic centers. These include: utthanpadasana (raised leg position), chakrapadasana (leg rotation) pada sanchalana (cycling) and naukasana (boat pose). These practices are very good for strengthening the abdominal muscles which are usually very flaccid in the obese patient. It also helps burn the extra fat tissue of the omentum which is a fold of peritoneum, in the abdomen, very rich in fat tissue.

The practices from the Shakti Bandha series are also effective in reducing obesity. Asanas like gatyatmak meru vakrasana (dynamic spinal twist), chakki chalana (churning the mill), and nauka sanchalana (rowing the boat), massage the abdominal organs and help mobilize the extra fat tissue stored around them. These practices also help to eliminate energy blockages in the abdominal/pelvic area and to release the power of the manipura chakra, the source of willpower and self-assertiveness, (which is often weak in the obese patient) and that governs all our metabolic processes.

From the vajrasana series, we can also choose some helpful asanas such as vajrasana (thunderbolt pose) itself, marjariasana (cat-stretch pose), vyaghrasana (tiger pose), shashankasana (pose of the moon), shashank-bhujangasana (striking cobra pose) and ushtrasana (camel pose), all of which are very powerful for toning the sexual organs and balancing the sexual energy which is often depleted in the obese individual. They also help to strengthen the digestive and endocrine system.

The dynamic series known as surya namaskara (salutation to the sun) is most important for the treatment of obesity. Surya namskara is a complete practice in itself because it includes asana, pranayama, mantra and meditation. This practice has a unique influence on the endocrine and nervous system, helping to correct metabolic imbalances that cause and perpetuate obesity. Being a dynamic practice, it is also an excellent exercise equated to cycling, jogging or swimming.

The pranayama practices recommended for obesity are also the more dynamic forms which stimulate the metabolism. These include:bha strika, kapalbhati and suryabheda, which are performed along with balancing practices like nadi shodhan and ujjayi. Sheetali and sheetkari are relaxing, cooling practices which influence different hypothalamic centres which give control over thirst and the feeling of satisfaction with healthy quantities and qualities of food.

The other hatha yoga practices which are most helpful in obesity are the shatkarmas, or internal cleansing techniques. These include: shankhaprakshalana (cleansing of the entire alimentary canal, laghu (short) shankhaprakshalana, kunjal (cleaning practice for the stomach), and neti (cleansing of the nasal passages). These practices clean our body internally and keep it free from pollutants which are absorbed from the air, food and water. If done regularly, they also balance our bodily rhythms at a subtle level. The shatkarmas also help to balance our emotions and produce a feeling of lightness and satisfaction with our body. After performing the practice, we feel as if the body/mind system is rid of extra weight, physically as well as mentally.

One of the most important meditation practices for obesity is antar mouna or inner silence. This is a technique of pratyahara (withdrawal of the senses) that helps to clean the mind of extra weight in the form of toxic thoughts and underlying mental patterns, that tend to be vicious and self-perpetuating. These thoughts manifest physically in the form of passivity or lack of activity and food habits that sustain obesity, and create an imbalance in the energy-saving and accumulating system.

Change from within

In yoga, the real therapy begins with self-awareness. Then only can we make the necessary changes in our internal environment, without external intervention. This is the only way we can modify our lifestyle and give it a new direction. The true motivation for change arises within when we realize for ourself what our body/mind system requires in order to rebalance itself. This self-motivation gives us confidence in our own ability to heal and to bring the process to completion. Whereas, treatments imposed from outside, are only effective as long as the therapist or therapy is there to intervene.

When we are unaware of our own healing potential, then we are ready to try every new diet that comes onto the market as the ultimate panacea, only to experience a new frustration. This doesn't mean that diets don't work or that our doctor is not good enough, but that our mental attitude becomes a blockage for any good effect to take place. However, as we work on ourself through the process of yoga therapy, we develop our own understanding of what diet is best for our condition or which exercises we should perform. The changes which we make in our behaviour, habits and lifestyle, can never be maintained unless they are supported by the realization of what our real needs, strengths and weaknesses are. This will help us to develop greater self-confidence, and the changes thus implemented will last lifelong.

Note: For the proper understanding and performance of the practices here recommended you need the guidance of experienced yoga teacher. Please do not attempt any without this guidance

Thankyou.....

Dahn Yoga: A Unique Korean Style of Yoga

Heard about Dahn Yoga? Want to know something about the practice? Well, Dahn is said to be one of the most unique styles of yoga. It has been around for a number of years now and has been considered throughout the industry as a holistic approach to health.
The Dahn Yoga originated from a Korean practice of educating people on how to develop a great mind and body. Following its inception, this Korean practice was transmitted to other generations and races by several wise men. It is sad to know, however, that the Korean had failed to keep the practice of Dahn alive. It is now becoming popular in the United States where hundreds of people are now practicing the Dahn Yoga.

Just like the rest of the yoga practices, Dahn has its own purposes. On the most basic, it is practiced and maintained by its proponents to help people manage their own bodies to become healthy. It is for this purpose that Dahn Yoga has made their approach to health truly worth considering by developing tools that are sure to foster an ultimate wellbeing.
There are a number of benefits associated to Dahn Yoga. The most well-known is weight management. According to several claims, the practice involves a set of exercises that can improve the circulation in the body and metabolism. This effect in turn will cause calories to burn, giving the body a chance to lose pounds.

The Dahn Yoga is also noted for its effect on the physical fitness of an individual. Claims have it that if you are practicing the technique, you will feel an enhanced strength and stamina. You will also discover how flexible you are.

Aside from that, the Dahn Yoga is also said to be highly potent for alleviating stress and tension in the body. This is made possible for the reason that this type of yoga involves breathing and relaxation method that are designed to make you relax and free from stress. In addition, the practice will make you feel younger as your blood circulation is improved and the stresses are released from your system. This is also what makes the Dahn Yoga a perfect option if you want to go out and face the world refreshed and highly revitalized.

Today, several recent findings have revealed that Dahn Yoga can also heal certain diseases as the exercises involved are highly powerful for enhancing the healing power of your system. The practice simply involves sorts of stretching, meditation, breathing, relaxation techniques, energy work, and some forms of martial arts. All of these are incorporated into one system for Dahn to fully provide a holistic effect that is beyond compare.

Tantra Yoga

Overview

A kind of primordial religious practice that originated in India which is considered to have esoteric roots, tantra yoga is a group of Asian beliefs based on the principle that this world human beings are living in is a concrete representation of divine powers. This ancient spiritual practice further states that the godhead is the one responsible in maintaining the universe that seeks to distribute the energies within the microcosm of man..
Individuals who observe tantra yoga are under the direction of a guru. There
are various tools being used in the process of this primordial religious practice. Bodily control is one which is vital in realizing the methods of connecting one's self with the ethereal. Other elements include deity visualization and mantra verbalization which can be both actuated by speaking the authority as if existing. Internalization then is very essential in performing this ancient spiritual routine.
Philosophy
Tantra yoga is founded on the huge collection of shrutis, canon of the sacred texts of the Hindu religion. This primordial religious practice exists in forms of Shaiva, Vaisnava and Shakta.

Shaiva is a branch of Hinduism that gives praises to a god named Bhagawan. This classification is a non- dual pious custom that deems the entirety of creation is a manifestation of something celestial present
Vaisnava is a branch of Hinduism that gives praises to a god named Vishnu. This classification is generally monotheistic while incorporating some aspects of panentheistic with the principles that are grounded on Puranic accounts

Shakta is a branch of Hinduism that gives praises to a god named Shakti. This classification conceives the great goddess Mahadevi as the epitome of primeval power and the foundation of cosmic evolution.
Evolution
According to tantra yoga, being overly aware with the state of bliss has the ability of self- development. This primordial religious practice regards the progress of reality into a diversity of creatures at similar end but still remains to be in sheer consciousness. It further states that "illusion" hides "actuality" which separates into opposites such as favorable and unfavorable or pleasant and unpleasant, among the others.
The conditions then bound the person acting as if being hampered and made to conduct like a fauna specie. This ancient spiritual routine relays that the "outgoing current" is only half of the operational "illusion." The "returning current" then takes Jiva, immortal spirit of man, back to the roots of "actuality." This classification is established on a maxim that goes, "one must rise by that by which one falls."
Thank You :-

yogic Diet......

It is said that our level of development, mental and spiritual, is reflected in the kind of food we eat and our stage of consciousness is revealed in the nature of that chosen food. Both yoga and ayurveda advice on a sattvic or a pure vegetarian diet. Such a diet, it is believed, encourages the development of the higher qualities of peace, love and spiritual awareness. Yoga and Ahimsa The basis of an ideal sattvic diet is the attitude of ahimsa or nonviolence. A sattvic or ascetic diet is first and foremost purely vegetarian, eschewing all such methods which involve the killing or harming of animals. In addition, a lot of emphasis is put on natural foods, i.e., foods grown in harmony with nature, on good soils, ripened naturally, cooked in the right manner and with the right attitude of love. Partaking of a diet such as this helps in the development of prana or vital energy and spiritual consciousness. Since the aim of a yogic diet is the development of air and ether elements (vata), it is best suited not only for detoxification of the body but also for widening the parameters of our mind (according to both yoga and ayurveda, the mind is basically composed of vata elements). And for the same reason, die-hard yogis recommend raw food coupled with frequent fasts. They believe that a reduction in the body ultimately results in the expansion and development of the mind—increasing detachment and lowering our physical consciousness while raising the spiritual counterpart. Nonviolent yogic diets consider not only the doshas or the ayurvedic humors of vata, pitta and kapha but also the role of prana. Good raw foods, such as cucumbers, radishes, carrots, tomatoes, sprouts, cilantro, parsley together with spices like ginger, cayenne, cinnamon and basil, flushes both the mind and the body with pranic energy. Traditionally, raw foods, grains and dairy products are used for cleansing the nadis or the channels of the subtle body because they bring with them an increase in prana. A combination of yogasana, pranayama, mantra, meditaion and a yogic diet works wonders for those intent on cleansing both the physical and the subtle body. Legends have it that the great yogis of yore lived on air and prana alone! But it is possible for slightly lesser mortals to live on water, a little fruit, milk and clarified butter (ghee) too.

Foods to Eat: • Fresh, sweet fruits of all types, preferably taken whole. • All vegetables except onions and garlic. • Whole grains, such as rice, wheat and oats. • Ideally beans like mung, aduki and tofu, other types in moderation. • Not overly roasted or salted nuts and seeds such as almonds, coconuts, walnuts, pecans and sesame. • Butter, ghee (clarified butter) and all good natural plant-based oils like sesame, olive and sunflower. • Dairy products like milk, ghee, yogurt and cottage cheese from dairy animals who've been treated well. • Natural sugars such as jaggery, honey, maple syrup and molasses. • Ginger, cinnamon, cardamom, fennel, cumin, coriander, turmeric, mint, basil, fenugreek and other such sweet spices. • Herbal teas, natural water and fresh juices, particularly of the lemony kind. • Foods prepared with love and consciousness.

Foods to Avoid : • Meat, fish and eggs. • Artificial, processed and junk foods. • Canned food, except naturally canned fruits and tomatoes. • Animal fats, margarine and poor quality oils. • Factory farm dairy products. • Garlic, onions and other over-spiced food. • Fried food. • White sugar and white flour. • Artificial sweeteners. • Old, stale, over and reheated food. • Alcohol, tobacco and all other stimulants. • Tap water and artificial beverages. • Microwaved and irradiated food. • Genetically engineered food. • Foods eaten in a disturbed environment or eaten too quickly. THANKYOU........

YOGA&SPORTS

Yoga and sport are often seen in opposition, by nature of the quiet approach in yoga in contrast to the competitiveness of sport. In yoga we talk about practice, whereas in sport emphasis is placed upon training. What is most important however, is the attitude towards the development and the attainment of the individual's aim..........


1. Different attitudes in yoga and in sport

Over the years, I have too often observed amongst the sports enthusiasts and end-gaining yoga students alike, a certain degree of aggression and eagerness that unavoidably led them to punishing the body and molesting the soul. The result is a tightness of the joints, a shortening of the muscles and an overall disharmony between the inner self and the outer body.

In any given sport there is a strong element of competition. I have also observed a similar attitude amongst certain yoga students. There is nothing wrong about competition, provided that it is healthy and ethical. But the minute it creates stress and inner aggression, then it loses its noble value.

It is the attitude of mind that makes the difference.

One has to learn to detach from oneself in order to re-integrate oneself with the whole SELF. Winning becomes an achievement instead of a defeat over the opponent. Furthermore if one measures oneself to oneself, winning does not mean beating oneself into submission, but entering a little space of heaven.

Instead of using one's body to tame and master a posture and bring the body into submission, one should allow the space between the limbs to create natural movement and body form; in this way an organic action and not a rigid representation of a certain shape can be achieved. Such a space concept does not mean emptiness, but a living element from which the innermost structure of the SF.LF can be expressed.

2. The relationship between self and SELF

In the Western approach to bodily health each action creates a reaction in the body (and mind; 'The Eastern approach is to act without causing a reaction in the body or mind.

At Bisham Abbey National Snorts Centre near Marlow. Olympic teams are coached. I practice weight training, and teach Yoga at the Centre. Many of the people who I train with in the gymnasium exhaust themselves by making continuous strenuous effort without a break. As a yoga practitioner I balance my weight training with long period of quiet yoga practice. The result is that I come away feeling strong, light and calm.

On one occasion I was invited by the Sports Council to give a workshop for the Olympic gymnasts. Interestingly, they were much more able than I to get into certain postures, but their eagerness to achieve and master the postures was their shortcoming; they used repetitive force instead of progressive release. They experienced frustration where I would have experienced a fruitful obstacle and a surrender of the ego. I showed them how to observe, think, release and then to move in coordination with the breath. Something they had not considered in their training.

Most physical exercises are designed to strengthen the body; yoga builds strength in a non-aggressive and non-end-gaining manner. Yoga releases energy through a tensionless process, so that there is no wastage and misuse of precious inner power. It is that inner force that inspires a body to perform a yoga pose and not the extraverted will. Yoga teaches coordination of the movements of all the limbs from which emerges a sense of integrity and integration with the self and the breath. Out of that way of practising (and not training), grace and stamina develop with a resulting and unmistakable feeling of lightness and renewed energy.

3. Integrating yoga practice and sports training

The gymnasts, the weight trainer and the uninitiated yoga student should understand that a properly prepared and unabused body will always enjoy different moves and positions, and that it will continue to do so for years to come. One needs to maintain a constant balance between stretching and relaxing, between strengthening and yielding, and between the quietness of the inner SELF and the performance of outer body.

It is important to understand that failure to achieve or to finalise a certain move does not mean that one is a failure; the concept of "failing" should be seen as a reward and a further opportunity to learn. As an Eastern Zen master states:

"They say that once you are contented with what you are, you will have no growth, no progress. This is I think a superficial understanding. Real growth, true progress, begins when you get at the truth of what you are; when you can say "it is absolutely alright", even though it may be very poor and miserable. So please observe your unsatisfactory situation more and more, and take better care of it as it is. Then you may see the door open to the next world. "

thank you......

Yoga Tips and Techniques

Preparation

Clothing

Wear comfortable clothing which is either loose fitting or made from a stretch
fabric.


Equipment

We recommend using a sticky mat. You may also choose to use other props such as
a block, strap, blanket or bolster. Use equipment that is designed specifically
for yoga practice use.


Food

It is best to practice when you have an empty stomach. After you
eat, we recommend you wait 3-4 hours before beginning your practice.



Time & Place

The best time to practice is either early in the morning or later in the
evening. In the morning you are alert, but your body may be stiff. In the
evening you may not be as alert, but your body may be more open. You decide
what time is best for you and you will move more easily as you practice over
time, no matter what time you practice! Remember to adjust your practice
schedule for the occurrence of new and full moon phases -
moon days.

Your practice environment should be quiet, pleasant, and warm. You will be
using deep breathing during practice, so the air should be clear. Minimize
drafts so that as you build your internal heat through practice you can retain
it. Practicing outside can be quite enjoyable, however, be sure it is warm and
there is little breeze.

Precautions

Asana Transitions

It is important to move in and out of poses gracefully as this transition
period is often the time when injuries occur. Be aware of your alignment as you
transition.


Medical Advice

You should seek advice from a qualified yoga instructor and your doctor before
you begin your practice, especially if you have any known medical problems.



Pain

Do not overstretch or force yourself into a pose. There should be no pain of
injury. Your face and eyes should be soft and not strained. You should be
mindful of how deep you can go based on your own capacity at the moment. You
may experience mild, temporary pain from growth in your practice, but this
feels different from the pain of injury. Be comfortable.

Breath & Movement

Alignment

We recommend finding a qualified teacher as alignment instruction can be very
detailed. Pictures and text should only be used for reference. Learn from a
qualified teacher the important positioning of the body as there is no
substitute for a good teacher.


Breath

When we refer to breath we are referring to one complete inhale and exhale
cycle. You should breathe through you nostrils and not your mouth. Sometimes,
when you are trying to do something new or extending beyond your comfort zone,
you may have a tendency to hold your breath during an asana. Be mindful and do
not hold your breath.


Ujjayi Breathing

Ujjayi breathing is victorious breathing. It is a very important aspect of
Ashtanga Yoga. The rhythmic dance of Ujjayi breath and movement creates a
moving meditation that lights your internal fire and aids the cleansing of your
body. It calms the mind and helps you to focus on the present moment of your
practice by bringing awareness to your breath.


You can accomplish Ujjayi breathing by placing your tongue on the soft palate,
drawing a slow breath in through your nose and exhaling slowly through your
nose. You should work towards your inhale and exhale being the same count in
and out. This will create a hissing sound at the back of your throat. You may
sound a little bit like Darth Vader!


Vinyasa

Vinyasa is the union of breath and movement. It is the transition when you exit
one asana and start another. This transition allows your body to clear the
energy from the asana you are exiting and prepare for the asana you are going
to start.


In the Ashtanga Primary series, transitioning between asanas with vinyasa
begins after Paschimottasana D. A vinyasa traditionally occurs after every
seated asana and after each side of an asana. Our transition indicated is after
the asana. You may choose to practice vinyasa traditionally. We have also
provided vinyasa options in the Ashtanga Reference yoga type. There are various
options for vinyasa which can help you build strength. The options shown are:
lolasana, utpluthih, and vinyasa. You may also choose to do a "sit it out"
asana by sitting in any cross-legged position with your spine straight.

Bandhas

What Are Bandhas?

The bandhas are the internal energy locks. When we engage our bandhas we lock
certain areas of our body in a specific way to prevent our energy from
"leaking" (flowing outward or dissipating). This is a redirection of energy
which activates healing energy centers within our body and mind. Bandhas help
hold our core energy, which gives us strength and helps prevent injury.

• Mula Bandha


• Uddiyana Bandha


• Jalandhara Bandha


• Mahabandha

Mula Bandha

This is the root lock. It is located at the base of your spinal column in the
perineal muscle. This is a deep muscle in the region between your anus and
genitals. If you are familiar with the Keigal exercise recommended for women in
preparation for childbirth, then you are familiar with contracting the perineal
muscle. Another way to think about it is by imagining you have to stop the flow
of urine mid-stream while going to the toilet. The contracting of the perineal
muscle is subtle, you do not need to contract your buttocks, but rather focus
on contracting only the perineal muscle.


Mula Bandha is a key lock in stabilizing the pelvic region during
your practice.


Uddiyana Bandha

This lock is located in the area two inches below your navel to your diaphragm
and it means flying upward. To engage Uddiyana Bandha, exhale fully and pull
your belly inward and upward while lifting your diaphragm. During practice this
intensity will not be maintainable, because to inhale fully, Uddiyana Bandha
cannot be completely engaged. Imagine keeping the area between your navel and
two inches below your navel still while drawing your navel upward towards your
spine. This is a more subtle contraction than fully engaging Uddiyana Bandha.



Perform fully engaging Uddiyana Bandha to get in touch with the muscles
involved and working your diaphragm. Then, while you are practicing asanas,
work at developing the more subtle engagement.


Jalandhara Bandha

This is the throat lock. To engage Jalandhara Bandha, lengthen the back of your
neck as if the crown of your head were being pulled by a string and bring your
chin back and down towards the space between where your two clavicle bones meet
(this is the area just below your Adam's apple). This lock is not engaged
throughout the practice but is used on specific asanas as indicated.



Mahabandha

When you have Mula Bandha, Uddiyana Bandha and Jalandhara Bandha engaged it is
referred to as Mahabandha, the great lock.

Modifications

Asana Modifications

We have provided you with many variations for each asana. There are many more
ways to adjust each asana based on your physical capacity. We recommend you
work with your teacher to create the practice that suits you and to make a path
for personal progress.


Bend Your Knees

Do not compromise alignment because of tight hamstrings, bend your knees.

Glossary of Terms

Asana	Yoga poses or postures
Asana	The practice of body exercises, posture
Ashtanga Yoga	Historically, Ashtanga yoga refers to the eight limbed system of practice which was presented by the sage Patanjali in the Yoga Sutras about how to achieve the state of Yoga. An ancient text thought to be more than 2,000 years old called the Yoga Korunta, was discovered by Krishnamacharya, a famous yogi and philosopher. A system of linked yoga poses are described in detail within this text. Krishnamacharya has handed down this system of yoga to his students, including Sri K. Pattabhi Jois, the director and founder of the Ashtanga Yoga Research Institute in Mysore, India. Ashtanga Vinyasa yoga is a system of yoga which is taught by Sri K. Pattabhi Jois. He has handed down this system of yoga to thousands of students worldwide. Ashtanga Vinyasa yoga consists of six progressive series of yoga poses. Each series can take between 1½ - 3 hours to complete and is designed to open a particular aspect of the body and mind. Each series is a dynamic flow of poses practiced in a prescribed sequence.
Bandha	The bandhas are the internal energy locks. When we engage our bandhas we lock certain areas of our body in a specific way to prevent our energy from "leaking" (flowing outward or dissipating). This is a redirection of energy which activates healing energy centers within our body and mind. Bandhas help hold our core energy, which gives us strength and helps prevent injury. Mula Bandha Uddiyana Bandha Jalandhara Bandha Mahabandha
Chakra	Your body’s energy centers (vortexes) which are responsible for regulating prana through your body.
Dharana	The ability to direct our minds, concentration
Dhyana	The ability to develop interactions with what we seek to understand, meditation
Eight Limbs of Yoga	Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi
Hatha Yoga	A branch of yoga which uses asanas, breath, and meditation to achieve self-transformation and self-transcendence. The translation of the two syllables in the word Hatha are ha meaning "sun" and tha meaning "moon." The reference to the sun and the moon relates to the balance of masculine aspects–active, hot, sun–and feminine aspects–receptive, cool, moon–within all of us.
Iyengar Yoga	B.K.S. Iyengar, a student of Shri Krishnamacharya, developed this method of Hatha yoga. It is a popular system of yoga in the western world.
Jalandhara Bandha	This is the throat lock. To engage Jalandhara Bandha, lengthen the back of your neck as if the crown of your head were being pulled by a string and bring your chin back and down towards the space between where your two clavicle bones meet (this is the area just below your Adam's apple). This lock is not engaged throughout the practice but is used on specific asanas as indicated.
Mahabandha	When you have Mula Bandha, Uddiyana Bandha and Jalandhara Bandha engaged it is referred to as Mahabandha, the great lock.
Mula Bandha	This is the root lock. It is located at the base of your spinal column in the perineal muscle. This is a deep muscle in the region between your anus and genitals. If you are familiar with the Keigal exercise recommended for women in preparation for childbirth, then you are familiar with contracting the perineal muscle. Another way to think about it is by imagining you have to stop the flow of urine mid-stream while going to the toilet. The contracting of the perineal muscle is subtle, you do not need to contract your buttocks, but rather focus on contracting only the perineal muscle. Mula Bandha is a key lock in stabilizing the pelvic region during your practice.
Niyama	Our attitudes toward ourselves, self observation
Prana	Your life force.
Pranayama	The practice of breathing exercises, breath control
Pratyahara	The restraint of our senses, sense withdrawal
Samadhi	Complete integration with the object to be understood, a state of joy and peace
Uddiyana Bandha	This lock is located in the area two inches below your navel to your diaphragm and it means flying upward. To engage Uddiyana Bandha, exhale fully and pull your belly inward and upward while lifting your diaphragm. During practice this intensity will not be maintainable, because to inhale fully, Uddiyana Bandha cannot be completely engaged. Imagine keeping the area between your navel and two inches below your navel still while drawing your navel upward towards your spine. This is a more subtle contraction than fully engaging Uddiyana Bandha. Perform fully engaging Uddiyana Bandha to get in touch with the muscles involved and working your diaphragm. Then, while you are practicing asanas, work at developing the more subtle engagement.
Ujjayi Breathing	Ujjayi breathing is victorious breathing. It is a very important aspect of Ashtanga Yoga. The rhythmic dance of Ujjayi breath and movement creates a moving meditation that lights your internal fire and aids the cleansing of your body. It calms the mind and helps you to focus on the present moment of your practice by bringing awareness to your breath. You can accomplish Ujjayi breathing by placing your tongue on the soft palate, drawing a slow breath in through your nose and exhaling slowly through your nose. You should work towards your inhale and exhale being the same count in and out. This will create a hissing sound at the back of your throat. You may sound a little bit like Darth Vader!
Vinyasa	Vinyasa is the union of breath and movement. It is the transition when you exit one asana and start another. This transition allows your body to clear the energy from the asana you are exiting and prepare for the asana you are going to start. In the Ashtanga Primary series, transitioning between asanas with vinyasa begins after Paschimottasana D. A vinyasa traditionally occurs after every seated asana and after each side of an asana. Our transition indicated is after the asana. You may choose to practice vinyasa traditionally. We have also provided vinyasa options in the Ashtanga Reference yoga type. There are various options for vinyasa which can help you build strength. The options shown are: Lolasana, Utpluthih, and Vinyasa. You may also choose to do a "sit it out" asana by sitting in any cross-legged position with your spine straight.
Yama	Our attitudes toward our environment, ethical disciplines
Yoga	Yoga is the ability to restrain the modifications of the mind-stuff. Yoga Sutra 1.2. It is a union of the body with the mind and the mind with the soul.
Yoga Sutras	The Yoga Sutras are a set of instructions on how to achieve the state of Yoga, but do not specifically detail how to do asanas.

Eight Limbs of Yoga.....

Yoga has eight clearly defined components which can be thought of aseight limbs of a tree. These limbs are essential components to thedevelopment of your yoga practice.

They are:

* Yama, ethical disciplines - our attitudes toward our environment.

* Niyama, self observation - our attitudes toward ourselves.

* Asana, posture - the practice of body exercises.

* Pranayama, breath control - the practice of breathing exercises.

Pratyahara, sense withdrawal - the restraint of our senses.

* Dhyana, meditation - the ability to develop interactions with whatwe seek to understand.

* Dharana, concentration - the ability to direct our minds.

* Samadhi, a state of joy and peace - complete integration with theobject to be understood.

# There are many different schools of yoga practicing differentcomponents of yoga; they all have a common union which we call yoga.

You must begin yoga where you are every day, for your point of departurewill always be different:

* Set your starting point based on your condition at the presentmoment.

* Make your yoga practice sensible and well structured.

* Construct a gradual and intelligent course for your practice.Remember, there is no competition; there is only where you are, whereyou are going, and where you will be!