Friday, June 13th, 2008
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Pranayama Ujjayi Breathing
Pranayama Yogic Breathing ? Ujjayi Ujjayi breathing is one of the main varieties of pranayama and is sometimes referred to as the Victorious breath. It can be used at any time, being particularly powerful during asanas to enhance your stretch and concentration and increase your energy levels. Ujjayi breathing is easy to learn and can benefit the body by increasing the flow of prana (life force); oxygenating and purifying the blood; clearing phlegm; increasing the flexibility and strength of the thoracic area; improving digestion; toning the nervous system; and as the thoracic area strengthens, building self-confidence. Bear in mind that you will be partly closing the epiglottis. This will allow the air to enter the windpipe more slowly and you will notice a particular feeling and a distinctive sound which accompany this. Making this sound will focus your awareness on your breath and allow you to dwell in the moment. Start is by sitting in a comfortable position, checking that the spine is vertical. Allow the hands to rest comfortably in the lap. Relax. Exhale fully through the nose. Inhale, and as you exhale, partially open your mouth and allow a gentle ?ha? sounds to escape. It sounds much like the breathing ?Darth Vada? favours. You will notice the sensation of the air vibrating in the back of your throat. Allow the inhalation to come comfortably into the lungs, but not overfilling them. Once you have understand the principle, close your mouth so that the air is moving in and out through your nostrils, with the sound and vibration continuing on both the inhalation and exhalation. Allow the breath to be long, deep and relaxing. Avoid trying too hard. By letting go, relaxing the shoulders, softening the mouth and allowing the ujjayi breath to happen with minimum effort, you will succeed. With practice you will be able to enjoy the rhythm of the ujjayi breath and your lungs and diaphragm will strengthen as they work with the narrowing of the throat. Your energy levels will increase whilst still retaining a sense of centredness and emotional balance. Beryl Whiting is an experienced and qualified Yoga Instructor offering Hatha Yoga classes in the South Beds and Milton Keynes area of the UK. Beryl’s teaching style encourages her students to enhance the awakening of an awareness of what is happening in their mind and body. She is particularly noted for her soothing voice and relaxation sessions. A Relaxation CD is available from her webblog at http://www.yoga4healthyliving.com. This webblog is full of ideas of practical ways to develop and maintain a sense of emotional and physical well being.
By: Beryl Whiting
Friday, June 13th, 2008
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Pranayama The Yoga of the Breath
A human being can survive without food for 40 days or more; can survive without water for up to a week, but we die if we do not have air for more than 5-10 minutes! In today’s society we do not take the time to breathe properly: I mean, we REALLY do not take much time to notice IF we are breathing, let alone take the time to observe the quality of our breath. We rush from here to there; grab fast lunches on the fly and rush to the next task, panting in our hurry to get to our destination. When we do breathe it is often a shallow breath, concentrated in the upper chest- more closely resembling the breathing pattern of panic or flight. Often, the tensions of the day’s activities leave us with a tight chest, strained, constricted breathing, and equally constrained and tight thoughts. In addition to asana practice, pranayama (Yoga of the Breath) is an excellent way to bring calm clarity into your day; it takes only a few minutes and can bring fresh perspective whenever needed. Many people take a few minutes to pause and breathe or meditate before a meeting, presentation, performance, or as a study break; pranayama is useful any time you need to detach from your mind and rest. The breath is the wave upon which yoga postures flow one into the other and is one of the most important aspects of yoga. When we take a moment to notice and improve the quality of our breath we have more oxygen moving to the brain, the muscles around the rib cage and upper back relax more, our stress levels reduce and we are able to achieve greater perspective in our day. With full and proper breathing we find our bodies and minds are more open and clear; thus yoga practice deepens in both posture and observance. Namaste
By: Jenn Ryan
Friday, June 13th, 2008
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Practicing Karmic Yoga at Your Workplace
Why do people think that their spirituality has to stop at their workplace? Some people even think that life has to stop at their workplace. Spirituality is something that helps to enhance all facets of our lives. You can apply your spirituality to make your job better and to make other people?s lives better at work. If you don?t like your job, even stronger, if you hate your job, here is something that you can do. The first step is discover what you like and what you don?t like about your job. Make a list, if you need to?maybe you can remember all of the tasks and interactions you have on the job. To consider these things in depth may take some time, but we have lot of that. When you have completed the list, look at it and pick out the things that you don?t like. Pretty simple so far, eh? Now think about them for a few moments. What kind of skills would you need to do the least enjoyable?the horrible parts of that job (the ones that suck in other words) and maybe even enjoy them? What type of person would like the job that you have or to do the things that you don?t like on the job? How would you feel about that type of person? Are the skills that you need some that you never developed because they were difficult, or because you weren?t interested in them? Maybe you didn?t want to be the type of person who would like that job. The person who would like the job might be part of your shadow, which is the part of yourself that you have rejected. They could be the person that you would have been if you hadn?t pressed down the very attitudes and behaviors that you need to enjoy your job. You can shake off all of the fear and discomfort and reclaim these parts of yourself, by developing the skills that you thought were worthless. When you do, all the energy that you are using to hold down all of these attitudes and behaviors will be released for you to use to enjoy life. You will not disappear as a person, your personhood will simply expand. At your job, you can learn to reclaim old skills while you?re using your job as a testing ground to master them and any other skills that you feel are necessary. Furthermore, you will be getting paid while you do it. What can be better than that? It?s like being paid to go to school, when you think about it. Let me say it one more time. You can do your life work at the job you are in now and get paid for it! That is excellent! Dr. John Gilmore is a graduate of Wisdom University with a D. Min. in Reinventing Work and Spirituality. He is a Spiritual Director, Massage Therapist, Martial Arts Instructor and the writer of Life, Work and Spirituality, A Holistic Approach to Healthy Living. For more info. http://www.dswellness.com
By: John Gilmore
Friday, June 13th, 2008
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Practicing Hatha Yoga The Gateway to Happiness
Non-judgment is a universal principle that exists in Yoga and many religions. Judgment of noise, surroundings, smells, and sensations is a common distraction during Yoga meditation. In Yoga, the mind is often compared to a monkey because of distraction, but judgment is different. When we judge, the mind classifies and categorizes everything, but the system of organization can be flawed if the mind is not tolerant, loving, and respectful of others. Judging others is a ?prison.? Yoga teaches us to avoid judgment of others. Many of us judge ourselves, and other people, too harshly. Do not expect others to fit into a ?template? of what you consider to be ideal or moral. Skin color, ethnic origin, nationality, religion, gender, age, or choice of a favorite ice cream flavor, are not significant reasons for us to judge each other. When your mind begins to judge others, ?hold your tongue,? and be mindful. Think carefully before taking action and purge your mind of negative thoughts. When we speak hateful words, we can apologize, but we cannot ?strike them from the record.? Do not turn your back on a person in need. If you do, even once, you will always regret it. One of the best things you can do for yourself is to help someone who needs you. You cannot wait for success, giving, and happiness to come to you. The Yoga practitioner, who finds happiness - takes action, helps others, seizes the moment, and moves forward with optimism. Many Yoga teachers speak of ?living in the moment,? but many of us have past regrets. None of us can afford to waste time with negative thought. If you find yourself regretting the past, learn from the experience, and move forward with newfound optimism. If you are in negative surroundings, you must make a concerted effort to change. We must accept, what we cannot change, but we are in control of our present and the future. We have no control over natural disasters and the economy, but through Yoga practice, we can learn to appreciate our surroundings. Each choice, we make, has a cumulative effect on our health and the lives of those around us. If we are content with our family, friends, and co-workers, we contribute to their happiness. In turn, happiness and good health comes full circle and returns to us. Hatha Yoga, and all forms of Yoga, are for the health maintenance of mind, body, and spirit. When we take positive action, on a daily basis, through loving kindness, mindfulness, and optimism, we practice Yoga and open the ?Gateway to Happiness.? ? Copyright 2006 ? Paul Jerard / Aura Publications Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
By: Paul Jerard
Friday, June 13th, 2008
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Practice Yoga with the Best of Intentions
Of course, you practice Yoga with the best of intentions. Now, your thinking, doesn?t everyone practice, learn, and teach Yoga with the best of intentions? In a few words: No, they do not. Some Yoga teachers over-step their boundaries. We have Yoga students who were abused verbally and physically, before they came here. Some were picked on for being overweight, insulted for their lack of flexibility, and one of my current students had her back jumped on by her former Yoga instructor, while holding Downward-Facing Dog (Adho Mukha Svanasana). By the way, this student had told this Yoga teacher, she had back problems, before she took her first Yoga class. We?ve all heard stories of different cases of abuse, by anyone in authority. The problem is not the training ? it?s the inherent lack of common sense and compassion. Most people grow into a Yoga teaching position just fine, while a rare few develop ?petty dictator syndrome.? It?s amazing what people will justify, and then, insist their acts were done with the best of intentions. My Grandfather used to say, ?Hell was made with good intent.? Ponder that for a while, and you will come up with many ideas. If you think of the worst atrocities known to man, you will find someone who can justify them. Do you think Idi Amin, Pol Pot, Hitler, and Stalin thought they were wrong? They would all justify their intentions. Now, on a much smaller scale, going into your Yoga class, with a competitive mind-set, is not the best of intentions. You will eventually injure yourself. All of us age, and we will not get the same results, from our body, every day. Your body is not a machine and if it were, a machine would show signs of wear too. A competitive mind-set will bolster your ego and that has nothing to do with Yoga. Your mind, body, and spirit cannot become healthy, when your ego is in ?the driver?s seat.? There is no tranquility, harmony, peace, mindfulness, or loving kindness within the ego. To the ego everything is a perceived threat, to its existence. Leave your ego at the door, with your shoes, before going into Yoga class. When you practice Yoga, savor each lesson, and take it out into the world, for practice. When you leave the ashram or Yoga studio, practice is applying what you learn to real life. So, it does not end, when you roll up your Yoga mat. Be courteous to everyone all the time. You are projecting loving kindness and being mindful of life in the present, and practicing the unity of mind, body, and spirit. Paul Jerard is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in North Providence, RI. He has been a certified Master Yoga teacher since 1995. He is a master instructor of martial arts, with multiple Black Belts, four martial arts teaching credentials, and was recently inducted into the USA Martial Arts Hall of Fame. He teaches Yoga, martial arts, and fitness to children, adults, and seniors in the greater Providence area. Recently he wrote: Is Running a Yoga Business Right for You? For Yoga students, who may be considering a new career as a Yoga teacher. http://www.yoga-teacher-training.org/index.html
By: Paul Jerard
Friday, June 13th, 2008
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Practice Yoga for Anger Management
Anger is such a powerful, negative emotion. It is much similar to an amusement park ride you wish you had never tried. Many of us believe anger must just run its natural course. How could Yoga really help you with anger management? Yoga helps develop awareness at all levels, and you must be able to identify the ?triggers? to losing self-control. This technique cannot prepare you for every situation in life, but it can help you with knowing the source of your problems. For example: Let?s say we have constant fits of anger in traffic. We have identified part of the problem. To go a bit deeper: Are we worried about being late or do we just get anxiety in crowds and traffic jams? Once we know the answer, we can work toward a solution. Depending upon the exact source of our anger, there could be a Yoga technique to solve it. If the problem is anxiety, while in a crowd or traffic jam, we can work on Yoga breathing techniques. In some cases, we may want to work on our Yoga breathing (Pranayama) - before we get into the car. Attending Yoga classes will bring your mental, physical, and spiritual well-being into focus. You will learn Yogic relaxation techniques at the end of most Yoga classes. You will also become much more aware of being short of breath, chest pains, feeling over anxious, heart palpitations, and any other unhealthy side effects that can be associated with fits of anger. Due to your new-found awareness from Yoga practice, you may start to realize that an extra cup of coffee could be ?digging an early grave? for you. Yoga practitioners are much more aware of their blood pressure than people who do not practice Yoga. Hatha Yoga practice will allow your body to vent anger. Whether you practice a Restorative Yoga style that holds postures, or you practice a flowing Vinyasa Yoga style - the unhealthy negative feelings of anger, and its side effects, can be released from your body within a Yoga class. Anger is similar to a mental toxin, which must be purged from your body on a daily basis. Pranayama, meditation, relaxation techniques, Yoga postures, and Yoga philosophy, may also help you with the power of forgiveness. Forgiveness allows you to let past issues go. You must let anger go, with your past, for your own heath and well-being. It is extremely unhealthy to hold onto hate and anger. In cases of extreme anger, a Yoga class might not be enough to help you rid your body, and mind, of your angry feelings. In such a case, you should seek professional counseling. Some psychologists, and psychiatrists, recommend Yoga and counseling to their patients. Only you will truly know which method, or combination of methods, gives you the best results. ? Copyright 2006 ? Paul Jerard / Aura Publications Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. For Yoga classes and Yoga teacher workshops in Attleboro visit: http://www.riyoga.com Paul has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
By: Paul Jerard
Friday, June 13th, 2008
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Practice Yoga In The Office
People who practice yoga have found that only ten minutes per day practicing in the privacy of their homes or even offices do wonders to ease stress, high blood pressure, emotional imbalance and depression. It also can boost one’s energy, improve concentration and help strengthen the immune system. Practicing for only ten minutes per day, these health benefits can be extremely beneficial to the over-stressed executive! For starters, just practice a five minute routine standing right beside your desk. First do a chest expansion exercise which will only take you about two minutes. Stand straight with you heels placed together. Slowly bring both arms up and straight ahead of you with the palms turned outward. Stretch your arms so you can feel the motion. Now bring your arms straight back and upward as high as you can. Slowly bend backwards at the waist, keeping the position with your knees unbent and your head back. Hold this pose for five slow seconds. Now bend as far forward as you can while still holding your arms high. Keep your head down with your neck relaxed. Stay in this position for ten slow seconds. Then straighten up. This routine helps the spine, shoulders and elbows. The head twist can be done in two minutes. Simply sit at your desk, place your elbows close together, put your head between your hands while covering your ears and close your eyes. Clasp your hands at the back of your head and slowly push your head forward until the chin touches your chest. Then, keeping your arms still, turn your head to your left and rest your chin in the left hand and grip the back of your head with the right hand. Turn your head slowly as far to the left as you can. Hold the position for several seconds and don’t move your arms. Then repeat the exercise by turning to the right. The back stretch should only take you one minute. Sit on your desk chair’s edge and extend your legs outwards. Next bend forward and hold the upper calves firmly. Then bend your elbows outward. Pull your trunk down and relax all of the muscles, including your neck and let your head hang down. Hold this position for at least 20 seconds. Then straighten up slowly, rest for a minute and repeat once more. If you perform this set of exercises you should start to feel a heightened physical and mental energy shortly after the end of your exercise regime. You can enhance your yoga program with meditation also. There are several types of easy meditation for the beginner and a fun and enjoyable one involves watching a burning candle while sitting in a darkened room. By fixing your attention on the flame and relaxing and breathing slowly and naturally, you can begin to allow your thoughts to pleasantly wander. The calming candle flame will help you to forget your everyday problems and bring you into a neutral and pleasant stress-free state. If you try all of these wonderful yoga exercises just a couple of times a week, or better yet once a day, you’ll notice your health and well-being will improve. Science has documented the effects of yoga and meditation by measuring brain activity. So go ahead, try these procedures and enrich your life! Michael Russell Your Independent guide to Yoga
By: Michael Russell
Thursday, June 12th, 2008
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Practice Jnana Yoga for Optimum Mental Health
Anyone who cares about their health often focuses on keeping his or her body in peak condition. Who considers the health of the mind? A psychiatrist or a psychologist is concerned with behavior, and mental health, but how can Yoga help you? We have all heard Yoga is a good ?mind and body exercise,? but how does a Yoga student exercise his or her mind through Yoga practice. How can Yoga help you develop mental strength? Let?s look at one of the many styles of Yoga, to find answers, and acquire optimum mental health. Jnana Yoga is the union of mind, body, and spirit, through acquired knowledge. It is true that reading will make your mind sharp, but what do Jnana Yogis read? Traditionally, Jnana Yogis read Hindu scriptures to expand their knowledge. Yoga has been around for thousands of years. The Brahmin caste would have had more access to Yogic philosophy, and the scriptures (Vedas), than the average person, at that time. This same parallel can be made to any holy man of any religion. Access to written knowledge, books, and Holy Scriptures was not common place, in any religion, hundreds of years ago. There was a time when the average person was forbidden to have a copy of the Bible. The early Bibles were very big, expensive to produce, and not meant for the public to interpret. Whether we like it, or not, this is a part of history. Now, let?s fast forward to the 21st century. Millions of new computer users are accessing the Internet every year. So, how is it that more people, than ever, are disconnected from their mind, body, and spirit? We have attention disorders, multi-tasking, and many distractions to keep us far from tranquility. Even in a Yoga class, you may hear a cell phone go off - despite the fact there are rules and a sign on the entrance of most Yoga studios. The sign might read, ?Turn your cell phone off,? but people do not see it, even if it is right under their nose. Why? Unfortunately, people do not read or pursue vital information. Cable television has hundreds of channels and the Internet has millions of sites. Do you really think the masses are trying to expand their minds by reading? Jnana Yoga practice, and regular meditation, raises the ?Level of Consciousness.? Yet it seems that prosperity seems to breed poor mental and physical health. When given the choice, children would rather play video games than watch the History Channel. Therefore, many adults must be getting in touch with their ?inner child.? Now, let?s come full circle. Entertainment is a wonderful thing, but we should be deliberate in our efforts to challenge our minds. Creativity cannot be found in games that are programmed or in viewing stories where you can easily guess the ending. Your mind must be challenged on a daily basis by reading good quality writing and watching entertainment that is true art. The modern Jnana Yoga practitioner has much more access to education, information, art, and entertainment. However, he or she must be much more selective than ever before. ? Copyright 2006 ? Paul Jerard / Aura Publications Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
By: Paul Jerard
Thursday, June 12th, 2008
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Practice Hatha Yoga for Happiness
Does life feel like a carnival ride? How do we deal with life?s challenges? What do you consider happiness to be? Can Hatha Yoga really open the ?Gateway to Happiness?? Let?s look at solutions to happiness, which you can find in your Hatha Yoga practice. Life is often compared to a carnival ride. The ?ups and downs? of life cause us pleasure and pain. To a degree, we all need a certain amount of stress, but Hatha Yoga practice can help you gauge the amount of stress you take. Picture stress like water: You need some water to live, but too much water can become a flood. Hatha Yoga controls stress, like a dam controls water. We want a steady flow, but not too much. How do we deal with life?s challenges? Many people want to avoid challenges and stress, but in the proper ?dosage,? challenges are what keep us going. Start or finish your day with Yoga, and you will face life?s daily challenges with positive energy in your heart. What do you consider happiness to be? Is it money, possessions, power, fame, retirement, or something else? All of these things tax our spirit. The more we have, the more we want, the more we are bored, and the more there is to worry about. Happiness cannot be bought. Look at the lives of the ?rich and famous,? if you need proof. Happiness is a choice, and Hatha Yoga can help anyone find the path of happiness. Can Yoga really open the gateway to happiness? Absolutely! All forms of Yoga teach meditation and Pranayama. In Hatha Yoga, these concepts sometimes become secondary to Yoga postures (Asanas). Yet, all three of these concepts combined will help you feel more cheerful - even during disappointing times. Yoga can be practiced all day long. When you display acts of kindness, you will feel gratified in knowing you helped someone. Loving kindness is a universal Yogic concept. This is just one of many methods of ?Yoga off the mat.? You can practice loving kindness by giving to others. Let someone in front of you, while you are in traffic, or help someone in need. If you have no money, loving kindness does not have to be material. Karma Yoga is selfless service; all you have to do is help or listen to someone who needs you. Lastly, every time you give, help, or listen, it ?comes back.? This should not be your primary motivation for helping others, but giving is always rewarded in one way or another. This is just one example of the law of cause and effect, which we also know as ?Karma.? ? Copyright 2006 ? Paul Jerard / Aura Publications Paul Jerard, E-RYT 500, is a co-owner and the director of Yoga teacher training at: Aura Wellness Center, in Attleboro, MA. http://www.riyoga.com He has been a certified Master Yoga teacher since 1995. To receive a Free e-Book: “Yoga in Practice,” and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html
By: Paul Jerard
Thursday, June 12th, 2008
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Power Yoga Your Choice for a Healthy Body and Mind
Power yoga is basically known as the “yoga with brawn”. This is the American version of ashtanga yoga, a kind of discipline that combines stretching, strength training, and meditative breathing. A lot of poses look like basic callisthenics (push?ups, handstands, toe touches, and side bends). But the key to power yoga?s sweat-inducing, muscle-building power is the pace. As a replacement for pausing between poses as you would in traditional yoga, each move flows into the next, making it a powerful aerobic workout. Power yoga is an energetic exercise that challenges you physically and mentally in order to help you connect to your inner power. The power yoga poses are performed at a fast pace unlike regular yoga. One big benefit is that it can help you increase your physical endurance and ability to focus on a task for a long time without even breaking your concentration. In power yoga there is still the need to execute the basic yoga postures. Power yoga poses offer a vigorous workout which can be done even by beginners. Power yoga aficionados have their sessions in a heated room. These sessions are composed of accurate cardiovascular exercises. It is designed to build strength and flexibility. Power yoga has also the ability to increase your stamina, tone your body, and remove toxins through sweating. Since power yoga sessions are rigorous and painstakingly thorough, they should only be done by people who are physically fit and who are not suffering from chronic ailments. One element of power yoga that distinguishes it from other forms of the practice is a breathing technique known as ujjayi. This deliberate “whoosh, whoosh, whoosh” breathing is an integral part of the poses. It stimulates the parasympathetic nervous system, adding a meditative component to the workout and leaving you with a transforming sense of calm that lingers long after you’ve rolled up your exercise mat. Power yoga still focus on the main goal of classical yoga, which is to unite the body, the mind, and the spirit. Yoga is practiced to help you get connected to your inner core of power. Power is also classified into several levels. The first is the physical power which is developed through the poses which develop the body?s strength and improve one?s health. The key to the second level is the mental power of drawing your mind from scattered thoughts and concentrating on your practice. And the last one is spiritual power - the power behind your physical and mental powers. Through these powers, yoga can connect your body, mind, and spirit to the deepest level. There are some basic precautions for the power yoga beginner. Tell your instructor if you’re a first-timer and never stretch to the point that you feel the pain. Since power yoga involves a lot of twisting and weight-bearing moves, you should be especially cautious if you have a history of neck, shoulder, or knee injuries. Power yoga is a big help in training for athletes and also aids in injury prevention and rehabilitation. Learning power yoga benefits people who want to improve their skills and performance - especially in sports like cycling, golf, football, and swimming. Many health clubs today promote the use of power yoga as a powerful body and mind exercise regimen. Yoga has been a popular discipline for centuries because of its rejuvenating effect on body, mind, and spirit. If you are interested in yoga and what it can do for you, be sure to visit Katie Simpson’s Healing Spirit Yoga site at: http://www.healing-spirit-yoga.com
By: Katie Simpson