Yoga All-in-One For Dummies E-Book

Larry Payne

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2015

Seitenzahl: 722

Beschreibung

Everything you need to make yoga an integral part of your health and well-being If you want to incorporate yoga into your daily routine or ramp up what you're already doing, Yoga All-In-One For Dummies is the perfect resource! This complete compendium of six separate titles features everything you need to improve your health and peace of mind with yoga, and includes additional information on, stretching, meditation, adding weights to your yoga workouts, and power yoga moves. Yoga has been shown to have numerous health benefits, ranging from better flexibility and athletic performance to lowered blood pressure and weight loss. For those who want to take control of their health and overall fitness, yoga is the perfect practice. With Yoga All-In-One For Dummies, you'll have everything you need to get started and become a master of even the toughest yoga poses and techniques. * Find out how to incorporate yoga to foster health, happiness, and peace of mind * Get a complete resource, featuring information from six titles that are packed with tips * Use companion workout videos to help you master various yoga poses and techniques that are covered in the book * Utilize tips in the book to increase balance, range of motion, flexibility, strength, and overall fitness Take a deep breath and dive into Yoga All-In-One For Dummies to find out how you can improve your health and your happiness by incorporating yoga into your daily routine.

Leseprobe

Yoga All-in-One For Dummies®Published by:John Wiley & Sons, Inc.,111 River Street,Hoboken, NJ 07030-5774,www.wiley.com

Copyright © 2015 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2014954660

ISBN 978-1-119-02272-5 (pbk); ISBN 978-1-119-02275-6 (ebk); ISBN 978-1-119-02276-3 (ebk)

Yoga All-in-One For Dummies®

Visit www.dummies.com/cheatsheet/yogaaio to view this book's cheat sheet.

Table of Contents

Cover

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Book I: Getting Started with Yoga Principles

Chapter 1: Yoga 101: Building a Foundation

Understanding the True Character of Yoga

Considering Your Options: The Eight Main Branches of Yoga

Finding Your Niche: Four Basic Approaches to Yoga

Locating Your Starting Place in the World of Yoga

Chapter 2: Yoga and the Mind-Body Connection

Taming the Monkey Mind

Focusing on the Transitions

Exercising from the Inside Out

Letting Go of “I Can’t Do It”

Bringing Your Mind into the Present Moment

Chapter 3: Preparing for a Fruitful Yoga Practice

Cultivating the Right Attitude

Enjoying a Peaceful and Safe Yoga Practice

Ready, Set, Yoga: Dealing with the Practicalities

Book II: Basic Yoga Techniques and Postures

Chapter 1: The Fundamentals of Yogic Breathing

Breathing Your Way to Good Health

Starting Out with Focus Breathing

A Variety of Yoga Breathing Techniques

Seeing How Breath and Postural Movement Work Together

Chapter 2: Please Be Seated

Understanding the Philosophy of Sitting

Adding Variety to Your Sitting Postures

Chapter 3: Standing Tall

Standing Strong

Exercising Your Standing Options

Chapter 4: Steady as a Tree: Mastering Balance

Getting to the Roots of the Posture

Balancing Postures for Graceful Strength

Chapter 5: Absolutely Abs

Taking Care of the Abdomen: Your Business Center

Exercising Those Abs

Chapter 6: Looking at the World Upside-Down: Safe Inversion Postures

Getting a Leg Up on Leg Inversions

Trying a Trio of Shoulder Stands

Chapter 7: Classic Bending Floor Postures

Bending over Backward

Bending from Side to Side

Bending Forward

Chapter 8: Several Twists on the Yoga Twist

Trying Simple Upright Twists

Twisting while Reclining

Chapter 9: Dynamic Postures: The Rejuvenation Sequence and Sun Salutation

Warming Up for the Sun: Rejuvenating in 9 Steps

Gliding through the 7-Step Kneeling Salutation

Advancing to the 12-Step Sun Salutation

Chapter 10: Basic Preparation, Compensation, and Rest Poses

Getting Started with Warm-ups

Selecting Your Compensation Poses

Mastering Rest Postures

Book III: Yoga for Life

Chapter 1: A Recommended Beginners’ Routine for Men and Women

Trying out a Fun Beginner Routine

Reaching beyond the Beginning

Chapter 2: Yoga for Kids and Teens

Making Yoga Fun for Youngsters

Easing the Transition into Adulthood: Yoga for Teens

Chapter 3: It’s Never Too Late: Yoga for Midlifers and Older Adults

Reaping the Benefits of Yoga through Midlife and Beyond

Developing User-Friendly Routines for Midlifers

Cherishing the Chair: A Safe Routine for Older Adults

Book IV: Powering Your Way to Fitness: Power Yoga

Chapter 1: Key Principles of Power Yoga

Power Yoga Breathing versus Traditional Yoga Breathing

Making the Most of Vinyasas: Mastering Movement in Power Yoga

Controlling the Gateways of Internal Power (Energy Locks)

Keeping Your Eyes on the Power Yoga Prize: Directing Your Gaze

Benefiting from Body Heat

Putting All Your Power Tools to Work

Chapter 2: Preparing with Powerful Warm-Ups

Getting Down with Warm-Ups on the Floor

Standing Up, Warming Up

Chapter 3: Taking a Walk in the Park: A Minimum Power Routine

Talking before Walking

The Beginner’s Routine: Just a Walk in the Park

Chapter 4: Following Buddha’s Way: A Moderate Power Routine

Progressing along Buddha’s Way

The Intermediate Routine: Buddha’s Way

Chapter 5: Staying Young: Power Yoga for Seniors

Embracing Power Yoga for All Ages

Getting Acquainted with Power Yoga Poses for Seniors

Powering Up with a Post-50 Routine

Book V: Yoga-ing Your Way to a Toned Body: Yoga with Weights

Chapter 1: Introducing Yoga with Weights

Weighing the Benefits of Yoga with Weights

Evaluating Your Readiness

What You Need to Get Started

Mastering Posture Alignment Techniques for Yoga with Weights

Heeding the All-Important Safety Issues

Chapter 2: Warming Up for Your Yoga with Weights Workout

Walking to Warm Up

Adding Warm-Up Exercises to Your Walk

Chapter 3: From Head to Toe: The Balanced Workout

The Mountain

Heaven and Earth

The Rag Doll

The Airplane

The Triangle

The Exalted Warrior

The Warrior II

The Camel

The Table

The Cat

The Dog

The Bridge

The Frog

The Zen

Chapter 4: Waking Up Your Mind and Body: The Energy Workout

The Chair

The Skater

The Crow

The Runner

The Eye of the Needle

The Dog to Plank

The Twisted Triangle

The Warrior I

The Rise and Shine

Chapter 5: Exercises for Seniors

Reaping the Rewards of the Senior Workout

Candle Blowing

The Mirror

The Ticking Clock

The Wave

The Egyptian

The Pigeon

The Heart Lift

The Hacker

The Champion

The Body Builder

The Triangle

The Lift

The Seated Twist

Book VI: Ancient Practices in the Modern World: Hot Trends in Yoga

Chapter 1: Partnering Up for Yoga

Defining Partner Yoga

Exploring 12 Ways to Pose with a Partner

Chapter 2: Yoga against the Wall

The World Is Your Yoga Studio

A Wall-Supported Yoga Workout

Chapter 3: Yoga off the Mat, in the Heat, and outside the Box

Swinging through Yoga without Gravity

What’s SUP? Floating through Yoga on a Stand Up Paddleboard

Sweating with Hot Yoga

Book VII: Meditation, Mindfulness, and Letting Go of Stress

Chapter 1: How Your Mind Stresses You Out and What You Can Do about It

Taking a Tour of Your Inner Terrain

The Bad News: How Your Mind Stresses You Out

The Good News: How Meditation Relieves Suffering and Stress

Chapter 2: Relaxed Like a Noodle: The Fine Art of Letting Go of Stress

The Nature of Stress

Relaxation Techniques That Work

Yoga Nidra: Catching Up on Your Sleep Quotient with Yogic Sleep

Chapter 3: Getting Acquainted with Meditation

How Life Drives You — to Meditate

Surviving the 21st Century — with Meditation

Developing and Directing Awareness: The Keys to Meditation

Getting Started with Meditation: It’s Easier Than You Think

Chapter 4: Mindfulness Meditation: Awareness of the Here and Now

Preparing Your Body for Meditation

Turning Your Attention Inward

Relaxing Your Body

Developing Mindfulness

Chapter 5: Meditating with Challenging Emotions

Making Friends with Your Experience

Meditating with Difficult Emotions

Unraveling Habitual Patterns with Awareness

Chapter 6: Cultivating Spirituality

Dissolving or Expanding the Self: The Point of Spiritual Practice

The Path of Devotion: In Search of Union

The Path of Insight: Discovering Who You Are

Finding a Teacher

About the Authors

Cheat Sheet

Connect with Dummies

End User License Agreement

Guide

Cover

Table of Contents

Begin Reading

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Introduction

Yoga is the ultimate mind-body practice. By its very nature, it leads practitioners around the globe toward greater balance and relaxation. Each yoga pose balances alertness and relaxation. By integrating physical movements, breath, and mindfulness, yoga produces both bodily and mental relaxation. The result? A welcome dose of enhanced well-being, which is one reason why yoga has never been more important. In today’s hectic schedules, seemingly loaded with constant stimulation and stress, yoga can bring balance and even serenity.

Consider Yoga All-in-One For Dummies your complete guide to finding the health and peace of mind that yoga can bring. Whether you’re looking for classic poses and routines, more-modern takes on this ancient practice, or ways to incorporate yoga into your life, this book can get you started and well on your way. After all, at its core, yoga is a timeless answer for anyone seeking deeper meaning in life and that elusive treasure called abiding peacefulness.

About This Book

Yoga — and its many schools and philosophies — offers a number of mental and physical benefits to those who practice it. Whether you’re interested in becoming more flexible, more fit, less stressed, or more peaceful and joyful, this book contains the guidance you need and the routines that can help you achieve your goals. It takes you step by step into the treasure house of yoga, where you’ll find out how to strengthen your mind and enlist it to unlock your body’s extraordinary potential. A sound body requires a sound mind, and this book shows you how to improve or regain the health and wholeness of both.

To help you fit yoga into your busy schedule, this book is organized in a way that lets you easily find the information you’re looking for. You can read the book from cover to cover, or you can jump in at any section or chapter that interests you. Feel free to skip over the material marked with a Technical Stuff icon and the content in the sidebars; although these bits are interesting, they’re not essential to your being able to practice yoga — or to do so safely. But if you see a Warning icon, take note — these tidbits offer suggestions to keep your yoga practice a safe one.

Within this book, you may note that some web addresses break across two lines of text. If you’re reading this book in print and want to visit one of these web pages, simply key in the web address exactly as it’s noted in the text, pretending as though the line break doesn’t exist. If you’re reading this as an e-book, you’ve got it easy — just click the web address to be taken directly to the web page.

Foolish Assumptions

The first assumption that guided the creation of Yoga All-in-One For Dummies was that you’re looking for sound information about yoga in a no-nonsense presentation. Beyond that, here are a few other assumptions about you and the kind of information you want:

If you’re new to yoga, you want to start with the basics. No prior exposure to the many aspects of yoga is necessary for you to benefit from this book. In fact, this book is the perfect first step in your exploration. The Additional Yoga Resources section online at

www.dummies.com/extras/yogaaio

and

www.dummies.com/go/yogaaiofd

can help you with that, but you get more on that later in this introduction.

If you already have some experience with yoga, you want to understand the fundamentals more deeply or go beyond the traditional types of yoga to experience something new. For you, this book provides detail and a fair amount of depth across the yoga spectrum — all in plain English. It also includes some hot trends in yoga, like Partner Yoga and Hot Yoga.

If you’re looking for yoga workouts that will make you stronger, healthier, more balanced, and more flexible, you’ll find information and step-by-step instructions on Power Yoga and Yoga with Weights, both designed to enhance physical fitness.

If you’re interested in mind-body connection of yoga, you want a more in-depth look at mindfulness and meditation, easy-to-follow meditation instructions, and info on how to use relaxation techniques to let go of stress.

Icons Used in This Book

Throughout this book, you’ll see icons in the margins. These icons are intended to draw your attention to particular kinds of information. Here’s a key to what those icons mean:

Tips point you toward helpful information that can make your yogic journey a little smoother.

Information you’ll want to remember is marked with this icon. Making a mental note of this information can help you down the road in your understanding and practice.

Please take note of all warnings. Yoga is safe, but yoga injuries can and do happen, and you can avoid them by heeding the recommendations highlighted with this icon.

Consider this material “nice to know” information. It’s interesting and can add to your experience, but feel free to skip it if you want to breeze through.

When you see this icon, prepare to stop what you’re doing, take a few deep breaths, and start meditating. It’s your chance to savor the real thing!

At www.dummies.com/go/yogaaiofd, you can find a series of videos that show you how to prepare for and move into several yoga postures. This icon highlights these postures.

Beyond the Book

In addition to the material in the print or e-book you’re reading right now, this product also comes with some access-anywhere goodies on the web. You can access a Cheat Sheet that offers suggestions and information you can use to enhance your yoga workout: Discover how stretching can alleviate common aches and pains, find out why warming up before a yoga workout is vital, and be inspired by ways that yoga can improve your physical health. To access this material, go to www.dummies.com/cheatsheet/yogaaio.

You also have access to additional articles at www.dummies.com/extras/yogaaio. There you can find ways to avoid common back injuries and loosen tight muscles and discover how to evaluate your fitness level in order to choose a style of yoga that’s best for you, how to incorporate a meditative mindset throughout your daily life, and more.

In addition to the additional articles about yoga that you can find online, you can also view ten short videos that introduce you to great ideas for improving your yoga practice, regardless of your age or physical abilities. Check out these tried-and-true poses and routines at www.dummies.com/go/yogaaiofd.

Where to Go from Here

This All-in-One is designed so that you get to decide how best to access the information, whether you prefer to read chapters one after the other and follow the yoga routines in order or you’re more of a free spirit who jumps from one topic to another as the mood strikes you.

However, if you’re a newcomer to yoga, spend some time with Book I, which lays the foundation for yoga practice, and Book II, which explains basic postures and key techniques you need to know for nearly all styles of yoga.

Beyond that, feel free to go wherever you like. Are you interested in basic yoga postures and techniques? Head to Book II. Want to check out some new yoga styles? Book VI offers yoga routines with a modern twist. And if you’re not sure where you want to go, use the table of contents or the index to find the information you’re looking for.

Book I

Getting Started with Yoga Principles

Visit www.dummies.com for great Dummies content online.

Contents at a Glance

Chapter 1: Yoga 101: Building a Foundation

Understanding the True Character of Yoga

Considering Your Options: The Eight Main Branches of Yoga

Finding Your Niche: Four Basic Approaches to Yoga

Locating Your Starting Place in the World of Yoga

Chapter 2: Yoga and the Mind-Body Connection

Taming the Monkey Mind

Focusing on the Transitions

Exercising from the Inside Out

Letting Go of “I Can’t Do It”

Bringing Your Mind into the Present Moment

Chapter 3: Preparing for a Fruitful Yoga Practice

Cultivating the Right Attitude

Enjoying a Peaceful and Safe Yoga Practice

Ready, Set, Yoga: Dealing with the Practicalities

Chapter 1

Yoga 101: Building a Foundation

In This Chapter

Debunking yoga myths

Deciphering the word yoga

Exploring the primary branches, styles, and approaches to yoga

Understanding the yogic principles of being

Taking control of your mind, body, health, and life with yoga

Although yoga is now a household word, many people don’t know exactly what it is. Far more than just physical exercise, yoga can transform you, even if transformation isn’t your intention when you first step onto the mat. This chapter explains what yoga really is, describes how it relates to your health and happiness, and introduces you to the many different branches and approaches to yoga. Yoga really does offer something for everyone.

Whatever your age, weight, flexibility, or beliefs may be, you can practice and benefit from some version of yoga. Yoga may have originated in India, but it’s for all of humanity.

Understanding the True Character of Yoga

Whenever you hear that yoga is just this or just that, your nonsense alert should kick into action. Yoga is too comprehensive to reduce to any one aspect; it’s like a skyscraper with many floors and numerous rooms at each level. Yoga isn’t just gymnastics or stretching, fitness training, a way to control your weight, stress reduction, meditation, or a spiritual path. It’s all these tools and a great deal more.

Taking a holistic view

The yoga we enjoy today comes from a 5,000-year-old Indian tradition. Some of the exercises look like gymnastics and so, not surprisingly, have made their way into Western gymnastics. These exercises, or postures, help you become (and stay) fit and trim, control your weight, and reduce your stress level. Yoga also offers a whole range of meditation practices, including breathing techniques that exercise your lungs and calm your nervous system, or that charge your brain and the rest of your body with delicious energy.

You can also use yoga as an efficient system of healthcare that has proven its usefulness in both restoring and maintaining health. Yoga continues to gain acceptance within the medical establishment; more physicians are recommending yoga to their patients not only for stress reduction but also as a safe and sane method of exercise and physical therapy (notably, for the back, neck, knees, and hips).

Still, yoga is far more than a system of preventative or restorative healthcare. Yoga looks at health from a broad, holistic perspective that integrative medicine is only now rediscovering. This perspective appreciates the enormous influence of the mind — your psychological attitudes and beliefs — on physical health.

Finding unity

Yoga means “union” or “integration” and also “discipline.” The system of yoga, then, is a unitive, or integrating, discipline. Yoga seeks unity at various levels. First, it seeks to unite body and mind, which people all too often separate. Some people are chronically “out of the body.” They can’t feel their feet or the ground beneath them, as if they hover like ghosts just above their bodies. They’re unable to cope with the ordinary pressures of daily life, so they collapse under stress. They don’t understand their own emotions. Unable to cope with the ordinary pressures of life, they’re easily hurt emotionally.

Yoga also seeks to unite the rational mind and the emotions. People frequently bottle up their emotions and don’t express their real feelings. Instead, they choose to rationalize away these feelings. Chronic avoidance can become a serious health hazard; if people aren’t aware that they’re suppressing feelings such as anger, the anger consumes them from the inside out.

Here’s how yoga can help you with your personal growth:

It can put you in touch with your real feelings and balance your emotional life.

It can help you understand and accept yourself so that you feel comfortable with who you are. You don’t have to “fake it” or reduce your life to constant role playing.

It helps you become more able to empathize and communicate with others.

Yoga is a powerful means of psychological integration. It makes you aware that you’re part of a larger whole, not merely an island unto yourself. People can’t thrive in isolation. Even the most independent individual is greatly indebted to others. When your mind and body are happily reunited, this union with others comes about naturally. The moral principles of yoga are all-embracing, encouraging you to seek kinship with everyone and everything.

Finding yourself: Are you a yogi (or a yogini)?

Someone who’s practicing the discipline of balancing mind and body through yoga is traditionally called a yogi (if male) or a yogini (if female). This book uses both terms. Becoming a yogi or yogini means you do more than practice yoga postures. Yoginis embrace yoga as a self-transforming spiritual discipline. A yogi who has really mastered yoga is called an adept. If such an adept also teaches (and not all of them do), this person is traditionally called a guru. The Sanskrit word guru literally means “weighty one.” According to traditional esoteric sources, the syllable gu signifies spiritual darkness, and ru signifies the act of removing. Thus, a guru is a teacher who leads the student from darkness to light.

Very few Westerners have achieved complete mastery of yoga, mainly because yoga is still a relatively young movement in the West. So please be careful about anyone who claims to be enlightened or to have been given the title of guru! However, at the level at which yoga is generally taught outside its Indian homeland, many competent yoga teachers or instructors can lend a helping hand to beginners.

Balancing your life

The Hindu tradition explains yoga as the discipline of balance, another way of expressing the ideal of unity through yoga. Everything in you must harmonize to function optimally. A disharmonious mind is disturbing in itself, but sooner or later, it also causes physical problems. An imbalanced body can easily warp your emotions and thought processes. If you have strained relationships with others, you cause distress not only for them but also for yourself. And when your relationship with your physical environment is disharmonious, well, you trigger serious repercussions for everyone.

A beautiful and simple yoga exercise called the tree (see Book II, Chapter 3) improves your sense of balance and promotes your inner stillness. Even when conditions force a tree to grow askew, it always balances itself out by growing a branch in the opposite direction. In this posture, you stand still like a tree, perfectly balanced.

Yoga helps you apply this principle to your life. Whenever life’s demands and challenges force you to bend to one side, your inner strength and peace of mind serve as counterweights. Rising above all adversity, you can never be uprooted. For more strategies on finding balance, relieving stress, and attaining mindfulness, head to Book VII.

Considering Your Options: The Eight Main Branches of Yoga

Picture yoga as a giant tree with eight branches; each branch has its own unique character, but each is also part of the same tree. With so many different paths, you’re sure to find one that’s right for your personality, lifestyle, and goals. This section outlines the eight main branches of yoga and then delves a little deeper into Hatha Yoga, which is the kind of yoga focused on in this book.

An overview of the types of yoga

Here are the eight principal branches of yoga:

Bhakti (bhuk-tee) Yoga, the yoga of devotion:

Bhakti Yoga practitioners believe that a supreme being (the Divine) transcends their lives, and they feel moved to connect or even completely merge with that supreme being through acts of devotion. Bhakti Yoga includes such practices as making flower offerings, singing hymns of praise, and thinking about the Divine.

Hatha (haht-ha) Yoga, the yoga of physical discipline:

All branches of yoga seek to achieve the same final goal, enlightenment, but Hatha Yoga approaches this goal through the body rather than through the mind or the emotions. Hatha Yoga practitioners believe that, unless they properly purify and prepare their bodies, the higher stages of meditation and beyond are virtually impossible to achieve; such an attempt is like trying to climb Mt. Everest without the necessary gear or training. This book focuses on this particular branch of yoga.

Jnana (gyah-nah) Yoga, the yoga of wisdom:

Jnana Yoga teaches the ideal of

nondualism

— that reality is singular and your perception of countless distinct phenomena is a basic misconception. (What about the chair or sofa you’re sitting on? Isn’t that real? Jnana Yoga masters answer these questions by saying that all these things are real at your present level of consciousness, but they aren’t ultimately real as separate or distinct things. Upon enlightenment, everything merges into one, and you become one with the immortal spirit.)

Karma (kahr-mah) Yoga, the yoga of self-transcending action:

Karma Yoga’s most important principle is to act unselfishly, without attachment, and with integrity. Karma Yoga practitioners believe that all actions, whether bodily, vocal, or mental, have far-reaching consequences for which practitioners must assume full responsibility.

Mantra (mahn-trah) Yoga, the yoga of potent sound:

Mantra Yoga makes use of sound to harmonize the body and focus the mind. It works with

mantras,

which can be a syllable, word, or phrase.

Traditionally, practitioners receive a mantra from their teacher in the context of a formal initiation. They’re asked to repeat it as often as possible and to keep it secret. Many Western teachers feel that initiation isn’t necessary and that any sound works. You can even pick a word from the dictionary, such as love, peace, or happiness. From a traditional perspective, such words aren’t really mantras, but they can be helpful nonetheless.

The sacred syllable om

© John Wiley & Sons, Inc.

The best-known traditional mantra, used by Hindus and Buddhists alike, is the sacred syllable om (pronounced ommm, with a long o sound). It’s the symbol of the absolute reality — the Self or spirit. It consists of the letters a, u, and m, joined by the nasal humming of the letter m. The a corresponds to the waking state, u to the dream state, and m to the state of deep sleep; the nasal humming sound represents the ultimate reality.

Raja (rah-jah) Yoga, the royal yoga:

Raja Yoga means literally “royal yoga” and is also known as classical yoga. When you mingle with yoga students long enough, you can expect to hear them refer to the eightfold path laid down in the Yoga-Sutra of Patanjali, the standard work of Raja Yoga, through which the practitioners seek to attain enlightenment. (To discover what these eight limbs are, head to the nearby sidebar “The eight limbs of yoga.”)

Another name for this yogic tradition is Ashtanga Yoga (pronounced ahsh-tahng-gah), the “eight-limbed yoga” — from ashta (eight) and anga (limb). But don’t confuse this tradition with the yoga style known as Ashtanga Yoga, which is by far the most athletic of the three versions of Hatha Yoga, combining postures with breathing.

Tantra (tahn-trah) Yoga (including Laya Yoga and Kundalini Yoga), the yoga of continuity:

Tantra Yoga is the most complex and most widely misunderstood branch of yoga. In the West and India, Tantra Yoga is often confused with “spiritualized” sex; although some (so-called left-hand) schools of Tantra Yoga use sexual rituals, they aren’t a regular practice in the majority of (so-called right-hand) schools. Tantra Yoga is actually a strict spiritual discipline involving fairly complex rituals and detailed visualizations of deities. These deities are either visions of the divine or the equivalent of Christianity’s angels and are invoked to aid the yogic process of contemplation.

Guru (goo-roo) Yoga, the yoga of dedication to a yoga master:

In Guru Yoga, your teacher is the main focus of spiritual practice. Such a teacher is expected to be enlightened, or at least close to being enlightened. In Guru Yoga, you honor and meditate on your guru until you merge with him or her. Because the guru is thought to already be one with the ultimate reality, this merger duplicates his spiritual realization in you.

But please don’t merge with your guru too readily! Guru Yoga is relatively rare in the West, so approach it with great caution to avoid possible exploitation.

The eight limbs of yoga

In traditional Raja Yoga, students move toward enlightenment, or liberation, through an eight-limb approach:

Yama (yah-mah): Moral discipline, consisting of the practices of nonharming, truthfulness, nonstealing, chastity, and greedlessness.Niyama (nee-yah-mah): Self-restraint, consisting of the five practices of purity, contentment, austerity, self-study, and devotion to a higher principle.Asana (ah-sah-nah): Posture, which serves two basic purposes: meditation and health.Pranayama (prah-nah-yah-mah): Breath control, which raises and balances your mental energy, thus boosting your health and mental concentration.Pratyahara (prah-tyah-hah-rah): Sensory inhibition, which internalizes your consciousness to prepare your mind for the various stages of meditation.Dharana (dhah-rah-nah): Concentration, or extended mental focusing, which is fundamental to yogic meditation.Dhyana (dhee-yah-nah): Meditation, the principal practice of higher yoga.Samadhi (sah-mah-dhee): Ecstasy, or the experience in which you become inwardly one with the object of your contemplation. This state is surpassed by actual enlightenment, or spiritual liberation.

Good karma, bad karma, no karma

The Sanskrit term karma literally means “action.” It stands for activity in general, but also for the “invisible action” of destiny. According to yoga, every action of body, speech, and mind produces visible and also hidden consequences. Sometimes the hidden consequences — destiny — are far more significant than the obvious repercussions. Don’t think of karma as blind destiny. You’re always free to make choices. The purpose of Karma Yoga is to regulate how you act in the world so that you cease to be bound by karma. The practitioners of all types of yoga seek to not only prevent bad karma but also go beyond good karma, to no karma at all.

Taking a closer look at Hatha Yoga

In its voyage to modernity, yoga has undergone many transformations. One of them was Hatha Yoga, which emerged around 1100 A.D. (This book focuses on this branch of yoga.) The most significant adaptations, however, occurred during the past several decades, particularly to serve the needs or wants of Western students. Of the many styles of Hatha Yoga available today, the following are the best known:

Iyengar Yoga

is the most widely recognized approach to Hatha Yoga. Characteristics of this style include precision performance and the aid of numerous props.

Viniyoga

(pronounced vee-nee yoh-gah) focuses on the breath and emphasizes practicing yoga according to your individual needs and capabilities.

Ashtanga Yoga

is by far the most athletic of the three versions of Hatha Yoga. This version combines postures with breathing.

Power Yoga is a generic term for any style that closely follows Ashtanga Yoga but doesn’t have a set series of postures. It emphasizes flexibility and strength and was mainly responsible for introducing yoga postures into gyms. To find out more about Power Yoga, head to Book IV; Book V offers Yoga with Weights.

Kripalu Yoga

is a three-stage yoga approach. The first stage emphasizes postural alignment and coordination of breath and movement; you hold the postures for a short time only. The second stage adds meditation and prolongs the postures. In the final stage, practicing the postures becomes a spontaneous meditation in motion.

Integral Yoga

aims to integrate the various aspects of the body-mind by using a combination of postures, breathing techniques, deep relaxation, and meditation.

Sivananda Yoga

includes a series of 12 postures, the sun salutation sequence, breathing exercises, relaxation, and mantra chanting.

Ananda Yoga

is a gentle style that prepares students for meditation. Its distinguishing features are the silent affirmations associated with holding the postures. This yoga style includes exercises that involve consciously directing the body’s energy (life force) to different organs and limbs.

Kundalini Yoga

isn’t only an independent approach of yoga; it’s also the name of a style of Hatha Yoga. Its purpose is to awaken the serpent power

(kundalini)

by means of postures, breath control, chanting, and meditation.

Prime of Life Yoga follows the principle of modifying postures to match the needs and abilities of the student. It offers a safe, user-friendly approach targeted to men and women ages 45 to 75. Hallmarks of this approach are its focus on the breath, function over form, a mix of dynamic and static movement, and Forgiving Limbs. Throughout this book, you can discover aspects of Prime of Life Yoga: Head to Book I, Chapter 3 for information about Forgiving Limbs and explore the basics of the breath in Book II, Chapter 1. For a video of a beginning Prime of Life routine, go to www.dummies.com/go/yogaaiofd.

Somatic Yoga

is an integrated approach to the harmonious development of body and mind, based on both traditional yogic principles and modern psychophysiological research. This gentle approach emphasizes visualization, very slow movement into and out of postures, conscious breathing, mindfulness, and frequent relaxation between postures.

Moksha Yoga

champions a green philosophy. It uses traditional postures in a heated room and includes relaxation periods.

Bikram Yoga

has a set routine of 26 postures. This very vigorous style requires a certain fitness level for participation, especially because it calls for a high room temperature.

Hot Yoga isn’t really a style itself; it just means that the practice occurs in a high-temperature room (usually 104 degrees to 109 degrees Fahrenheit). Best known is Bikram Yoga, although other styles also heat the room. For more on Hot Yoga, head to Book VI, Chapter 3.

Finding Your Niche: Four Basic Approaches to Yoga

Since yoga came to the West from its Indian homeland in the late 19th century, it has undergone various adaptations. Broadly, you can look at yoga in four overlapping approaches:

As a method for physical fitness and health maintenance

As a body-oriented therapy

As a comprehensive lifestyle

As a spiritual discipline

The first two approaches are often categorized as Postural Yoga; it contrasts with Traditional Yoga, which generally encompasses the last two approaches. As its name suggests, Postural Yoga focuses (sometimes exclusively) on yoga postures. Traditional Yoga seeks to adhere to the traditional teachings taught anciently in India. The upcoming sections take a look at the four basic approaches.

Most traditional or tradition-oriented approaches to yoga share two fundamental practices, the cultivation of awareness and relaxation: Awareness is the ability to pay close attention to something, to be consciously present, and to be mindful. Relaxation is the conscious release of unnecessary tension in the body. Both awareness and relaxation go hand in hand in yoga. Without bringing awareness and relaxation to yoga, the movements are merely exercises — not yoga.

Conscious breathing often joins awareness and relaxation as a third foundational practice. Normally, breathing happens automatically. In yoga, you bring awareness to this act, which then makes it a powerful tool for training your body and your mind. You can read much more about these aspects of yoga in Book II, Chapter 1.

Yoga as fitness training

The first approach, yoga as fitness training, is the most popular way Westerners practice yoga. It’s also the most radical revamping of Traditional Yoga. More precisely, it’s a modification of traditional Hatha Yoga. Yoga as fitness training is concerned primarily with the physical body’s flexibility, resilience, and strength.

Fitness is how most newcomers to yoga encounter this great tradition. Fitness training is certainly a useful gateway into yoga, but later, some people discover that Hatha Yoga is a profound spiritual tradition. From the earliest times, yoga masters have emphasized the need for a healthy body, but they’ve also always pointed beyond the body to the mind and other vital aspects of the being.

If what motivates you is the prospect of having tighter buns or improving your golf game, you can certainly find that through yoga. As you progress with a dedicated practice, your body will become stronger and more agile, and your buns will tighten, too. As a “meditation in motion,” though, yoga also can impact your performance on the green. The focus and coordination you develop on your yoga mat will spill over to your swing — and to the rest of your life.

Yoga as therapy

The second approach, yoga as therapy, applies yogic techniques to restore health or full physical and mental function. Though the idea behind yoga as a therapy is quite old, it’s growing into a whole new professional discipline. Different from even highly experienced yoga teachers, yoga therapists have specialized training to apply the tools of yoga to promote and support healing.

Yoga as a lifestyle

Yoga as a lifestyle enters the proper domain of Traditional Yoga. Although practicing yoga only once or twice a week for an hour or so and focusing on its fitness training aspect is beneficial, you unlock the real potency of yoga when you adopt it as a lifestyle — living yoga and practicing it every day through physical exercises and meditation. Above all, when you adopt yoga as a lifestyle, you apply the wisdom of yoga to your everyday life and live with awareness. Yoga has much sage advice about everyday living, including diet and sleep habits, how you relate to others, and where you focus your attention and energy. It offers a total system of conscious and skillful living.

In modern times, a yoga lifestyle includes caring for the ailing environment, an idea especially captured in Green Yoga. Green Yoga incorporates environmental mindfulness and activism in its spiritual orientation. It centers on a deep reverence for all life and a lifestyle of voluntary simplicity; it believes the time has come to make yoga count in more than personal terms. Carpooling or biking to your next class and using an environmentally friendly yoga mat are just a couple of ways to get started.

Yoga as a spiritual discipline

Lifestyle Yoga (see the preceding section) is concerned with healthy, wholesome, functional, and benevolent living. Yoga as a spiritual discipline, the fourth approach, is concerned with all that plus the traditional ideal of enlightenment — that is, discovering your spiritual nature. This approach is often equated with Traditional Yoga.

Different people understand the word spiritual differently. In this context, spiritual relates to spirit, your ultimate nature. In yoga, it’s called the atman (pronounced aht-mahn) or purusha (poo-roo-shah). According to nondualistic (based in one reality) yoga philosophy, the spirit is one and the same in all beings and things. It’s formless, immortal, superconscious, and unimaginably blissful. It’s transcendental because it exists beyond the limited body and mind. You discover the spirit fully in the moment of your enlightenment.

Locating Your Starting Place in the World of Yoga

When you know the lay of the land (see the preceding sections), consider what motivates you to practice yoga, as well as your lifestyle, physical style, and any limitations. Then find the style of yoga and practice environment that are good fits for you. Ask yourself these questions:

Are you primarily looking for a method of stress management?

Do you need to get your body moving after spending long hours in front of your computer?

Do you seek quiet time and decompression after running after the kids all day?

Are you drawn to a mental image of yourself with six-pack abs and tight buns?

Do you aspire to reach transcendence?

Are you a spiritual person in search of an outlet?

Are you a secular person who yearns for moments of focus and balance?

Do you have health concerns, such as lower back problems, that may limit your movement?

Are you an athletic person looking for variety?

Have you been a couch potato until now?

If your goals are entirely spiritual, choose a branch of yoga that can best help you achieve those goals. You may resonate with Bhakti Yoga, Jnana Yoga, Raja Yoga, Karma Yoga, or Tantra Yoga. If your main interest is in improving your health or overall physical well-being, or if you primarily want to become fit and flexible, select a style of Hatha Yoga that fits you best. To help you wind down, go with one of the more restorative styles. To get the juices flowing and blood pumping, try one of the flow styles. And Viniyoga and Prime of Life styles of yoga are especially well suited for people with physical concerns such as achy backs and shoulders.

All forms of yoga, when done with intention, can help you relax and give you a feeling of oneness. That oneness is yoga.

Chapter 2

Yoga and the Mind-Body Connection

In This Chapter

Quieting and calming your mind

Concentrating on transitions between exercises and activities

Listening to your body as you exercise

Breaking the mind barriers to exercise

Focusing on the here and now

You may not know it, but when you exercise, you have the potential to exercise with your mind as well as your body. And in yoga, the mind plays a bigger part than it does in other exercise disciplines, because one of the goals of yoga is to be self-aware and to develop your relationship with your consciousness in everything you do.

This chapter explores training your mind and some of the mental aspects of yoga. You look into quieting and calming your mind, listening to your body as you exercise, and breaking the mental barriers that keep you from wanting to exercise. You also discover a mental visualization technique for focusing your mind and a special contract-and-release exercise for wringing all the tension from your body.

Taming the Monkey Mind

One of the objects of traditional yoga is to discover how to calm your mind to achieve clarity of thought. An overactive mind is sometimes called a “monkey mind.” In traditional yoga, a monkey mind is one that swings wildly from branch to branch — that is, from thought to thought — without really considering where it’s going. A monkey mind is always busy, so much so that it leaves you feeling exhausted and robs you of your precious energy resources and your ability to concentrate.

Taming a monkey mind isn’t easy. It takes time, practice, and, perhaps most importantly, a commitment to discovering how to relax your mind and always remain in the moment. What does “in the moment” mean? It means to be consciously aware of your surroundings and how you feel now — not letting your mind drift into memories or fantasies. When you tame the monkey mind, you achieve self-awareness and the ability to think with clarity. You literally pull yourself together, body and mind. For more tips on taming a monkey mind, check out “Bringing Your Mind into the Present Moment” later in this chapter.

Focusing on the Transitions

Yoga masters pay a lot of attention to transitions. The entire yoga philosophy is not about abrupt stops and starts but rather smooth transitions of breath into breath and moment into moment. This philosophy applies to all activities in life — the transition between sleep and wakefulness, the transition between work and play, and even the transition from year to year and decade to decade, for example. In yoga class, it means paying as much attention to getting into and out of a pose as being in the pose itself.

The object is to make all transitions, from the smallest to the largest, smooth and graceful so you maintain your self-awareness and your yoga consciousness as a matter of course, no matter what you do or where you go. When you take on a yoga lifestyle, you strive to make all your activities — all the moments of your life — one vast, inspired moment imbued with yoga consciousness. This effort gives you a greater sense of personal empowerment and freedom of choice as you skillfully live your life. With each breath and each moment leading one to the other, you’re fully alive as you embrace your life to its fullest without missing out on a single moment of the journey.

Easier said than done, of course, but practicing yoga can help. To start down the road of greater consciousness, focus on the transition between yoga exercises and how you link one breath to the next. (See Book II, Chapter 1 for breathing details.) Try to create effortless, flowing, graceful transitions between exercises, with as little excess movement as possible. When your mind wanders, as it will, gently pull it back and focus on what you’re doing in the present. When you forget to breathe properly, you put more mental effort into breathing next time. You observe your own training, and, in the process, you become your own peak-performance coach. No one knows better than you do whether you’re getting the most out of yoga exercises.

By focusing on the transitions between exercises, you can carry vitality, strength, and endurance from one exercise to the next. With enough attention to transitions, you can turn your yoga workout into a living dance, with all the postures connected through balance, presence, attention, and breath. And guess what? You’ll even have some fun in the process.

Exercising from the Inside Out

Yoga is different from nearly all forms of exercise in that you do the exercises “from the inside out.” In basketball and weightlifting, for example, the object is to do something outside of your body — make a basket or press a certain amount of weight. But in yoga, the object of the exercises is found mostly within, not outside of, the body. Yoga, in all its forms, is a profound technique for getting in touch with your body. As you perform an exercise, you feel and listen to the inner workings of your body. Your body tells you whether you’re doing the exercise correctly, and part of your job is to discover how to listen. If you’re in tune with yourself — if you feel balanced, if you feel the right combination of muscles at work, if you’re pushing yourself precisely to the threshold of your ability — you’ll know it.

Exercising from the inside out takes some getting used to for people who aren’t accustomed to exercising this way. It requires a fair amount of patience; it requires you to focus within; and, to a certain degree, it requires you to rely on your intuition and to notice the subtle sensations in your body. Although instructors can help you with your posture and movements, knowing whether you’re exercising correctly is ultimately up to you, and you’ll know because you can feel it. No outside objective — jumping to a certain height, lifting a certain amount of weight — can tell you whether you’re on target with an exercise. Only you, your intuition, your innate wisdom, and your intelligence can tell you when you’re exercising right. Figuring it out may take some time, and it takes practice, but when you do, it feels great.

Letting Go of “I Can’t Do It”

More so than muscle fatigue, what keeps most people from yoga is that broken record that each person has in his or her collection, the one that says over and over and over again, “I can’t do it.” Exercising is hard in and of itself; attempting a new exercise program may be even harder.

The only way to push aside “I can’t do it” is to use your head. When the old record starts playing, take notice and then focus on your breathing. Listen to the air slowly entering and slowly leaving your lungs. This technique helps quiet your mind and keeps the record from playing. It helps you immerse yourself in the exercises. (For more information on breathing during yoga exercises, see Book II, Chapter 1.)

Resistance to exercising can come from many different places. Everyone can find excuses not to exercise. Everyone can think of things he or she would rather do. The easiest way to break through old barriers that your mind has built up against exercise is to take the first step or the first yoga breath. After you get going, you discover that exercising isn’t as hard as you thought it was. Let each exercise session act as a new beginning and a fresh start. Take it one breath at a time. Make that your objective. Personal power — your greatest potential — rests within. When you bring what’s within out into the world, miracles happen.

Bringing Your Mind into the Present Moment

Bringing your mind into the present moment is easier said than done. All people have distractions that keep them from focusing on the moment. To help you get there, check out the mental visualization technique and the exercise for relieving tension in this section. Turn to these pages when you want to coax yourself into living in the present. The information you find here can help you live life to the fullest by being in the moment.

Visualizing a calmer mind

One way to tame a wild and overly active mind — a monkey mind (see “Taming the Monkey Mind” earlier in this chapter) — is visualization. With visualization, you close your eyes and go on a mental journey as a means of calming your mind and achieving a quiet, meditative state of self-awareness. In effect, you become the producer of your own visual effects — a sort of director of your own mental movies. The idea is to reach a state of deep relaxation and focus.

The object of the following visualization is to discover a refuge of calm and quiet within yourself. You need at least 10 minutes for this visualization. Lights, camera, action:

Lie down or sit comfortably in a quiet place.

Do your best to find a place where you aren’t bothered by cellphones and other distractions.

Notice the tip of your nose and the coolness or warmth of each breath as the stream of air flows in and out of your nostrils.

Keeping your attention on the tip of your nose, feel the sensations of your lungs as they fill with air and then empty themselves of air.

Focus on your lungs for at least six breaths.

Imagine that the innermost center of your body, from your hips up to your shoulders, is a deep pond.

View this deep pond in your mind and direct your attention to the surface of the pond.

Notice the currents or waves on the surface of the pond and look toward the sky, above the pond in your mind, and observe any clouds.

The clouds represent your emotions, and the surface of the pond represents your thoughts. In the next several steps in the visualization, you sink deeper into the image of the pond and distance yourself from your flow of emotions and the activity of your thoughts.

Visualize dropping a pebble into the pond.

In your mind, follow that pebble with all your awareness as it sinks deeper into the pond. Breathe in and out calmly and quietly, remaining aware of the tip of your nose if doing so helps you breathe more calmly and deeply.