An Introduction to Yoga

The word Yoga means ‘unity’ or ‘oneness’ and is derived from the Sanskrit word yuj which means ‘to join’. This unity or joining is described in spiritual terms as the union of the individual consciousness with the universal consciousness.
Swami Satyananda Saraswati – Asana Pranayama Mudra Bandha.

Yoga has been practised in India for over two millennia and there is an immense amount of Indian literature covering all aspects of yoga. Yoga is considered to be a philosophy, a science & an art. There are many branches of the yoga system, Hatha yoga is the most well known especially in the west. Yoga is not connected to any religion & everyone can benefit from its practise. 
 

Hatha Yoga

Hatha yoga is a subpath of Raja yoga & is used to gain control over the prana (vital life force) and the mind. The main objective of hatha yoga is to create a balance in the physical body, mind & prana. The body is a vehicle for the soul & needs to be looked after, cleansed and kept in good working order. The techniques used in Hatha yoga help to control the mind & prana. Hatha yoga uses the practises of asanas (physical techniques), pranayama (breath awareness & techniques), shatkarmas (cleansing practises), mudras (gestures) & bandhas (energy locks) to purify & maintain the body & mind, they work on the nadis (energy channels) releasing energy blocks & allowing the prana to flow freely. The practise of hatha yoga brings inner peace & balance and a union of pranic & mental energy.
The true spirit of Hatha Yoga is not something that is learnt in 1 class a week, it is the science of right living & is intended to be incorporated in daily life. It works on all aspects of our being, physical, vital, mental emotional, psychic & spiritual. Generally the physical aspect is the starting point. When the body is unbalanced dis-ease is the result but a systematic & regular practise of yoga can help bring back equilibrium. However this path is not an easy one, effort is needed & there will be changes & generally we resist change, but as Swami Niranjanananda has often told me “Through chaos comes clarity”
 

Asanas – Physical techniques
 

“Prior to everything, asana is spoken of as the first part of Hatha yoga.
Having done asana, one attains steadiness of body & mind, freedom from disease & lightness of the limbs.” Hatha Yoga Pradipika (1:17)
Yoga asanas can be practised by people of all ages, to keep the body healthy and fit, aid the removal of toxins, stimulate organs & improve circulation. Asanas help keep the body supple and muscles toned, improve the posture and ease tension and stress & develop the ability to sit comfortably in one position long periods for meditation. Practising asanas opens energy channels & psychic centres & through developing control of the body leads to controlling the mind & energy. Asanas are a tool to higher awareness, moving the body in specific ways with total awareness of movement, breath & mind. Asanas can be practised dynamically (more energetic) but not for muscle development or to become fitter but rather to increase flexibility, speed up circulation & loosen muscles & joints & remove energy blocks. Where energy goes, prana flows. The static postures have a more powerful effect on the pranic & mental bodies, bringing stillness & calm to the mind, preparing for higher practises of yoga such as meditation.
 

Pranayama - breath awareness & techniques

Most people only use a fraction of their lungs to breathe thus not giving their brain & body enough oxygen to function fully. Proper breathing helps to clear the lungs of stale air
& eliminate toxins from the body. Pranayama is generally defined as breath control but more importantly using the breath we can influence the flow of prana in the energy channels (nadis) of the energy body (pranamaya kosha)
Practising pranayama techniques quietens the mind & gives inner peace, revitalises & energises our being & brings harmony & strength to meet the challenges of our lives. Pranayama should be practised with much care & attention, there is no need to hurry, only through steady & patient practise will you master the breath & increase your prana (life force). It is preferable to breathe through the nose unless advised differently for a specific practise.
 

Relaxation & Meditation

We very rarely give ourselves time to fully relax, I am not talking about sitting in front of the TV, our minds are still being stimulated. Proper relaxation involves shutting out all stimuli, our body totally supported, conscientiously relaxing our muscles, quietening our mind & focusing on our breathing. Sometimes at the beginning this is quite hard to achieve but as we learn to let go we will see the true benefits of relaxing our body and mind

Yoga Nidra – A powerful technique practised in Shavasana (corpse pose – lying down). It is the practise of physic sleep, the body completely relaxes whilst the mind remains awake & aware & is led through the practise of sense withdrawal (Pratyahara) & techniques that lead to inner awareness & to the subconscious & high consciousness.

Meditation - Through learning to calm the mind & focus your mental energy inwards it can help to relieve stress & anger & replenish your energy. With daily practise of meditation it changes your outlook enabling you to think more clearly & positively & be at peace with yourself & fulfil your highest potential

"Defeated are only those who consider themselves defeated - Greek Proverb"
 

The Mantra OM

Yogic point of view OM (or Aum) was the first vibration and the sound which all others emerged. This eternal word is all; what was, what is and what shall be, past, present and future. It is the most important mantra of Yoga. Chanting OM has a positive powerful effect upon the nervous system and transforms the physical body, setting up new vibrations and awakening dormant physical and mental powers.
 

"Those who do not find time everyday for health must sacrifice a lot of time one day for illness"
 

Before you start, what to consider…

Place

Asanas should be practised in a clean, airy and peaceful space, inside or out. If outside insure the ground is level and it isn’t too windy or cold. Make sure the area is clear of objects and it is comfortably heated.

Time

The best time to practise is in the morning before breakfast to loosen up joints after sleeping and in the evening before dinner to relieve the tensions of the day.

Food

Do not practise asanas immediately after eating. Allow 2-3 hours after eating a meal before starting a yoga session. It is acceptable to have a snack 30mins-1hour before your practise if needed.

Cleanliness

It is preferable to empty the bowels and bladder prior to practising yoga. It is also recommended that a bath or shower is taken before practise rather than after.

Requirements

All you need is a blanket or yoga mat. Wear loose and comfortable clothes that allow you total freedom of movement. It is preferable that the material is natural, such as cotton. Remove jewellery, glasses and contact lenses if practical before starting a yoga session.

General notes before the practise of Asanas

Breathing – Always breathe through the nose unless otherwise instructed or if the nasal passages are obstructed. Synchronise the breath with the movements

Awareness – This is one of the most important aspects of your yoga practise & is what makes yoga so effective in bringing balance to our whole being. Being aware of the physical movement, the breath, synchronisation, mental counting, sensations & prana & concentration on an area of the body and/or chakra. Also importantly awareness of thoughts & feelings that may arise, accepting these without judgement & cultivating the witness. Once mastered this ability to be aware is then practised in our whole life and leads to balance, harmony and contentment.

No straining/pain
It is important to know your body’s capability, never force your body into a posture, we are all different & have different areas of flexibility, go slowly & listen to your body, use your breath to release tension & move further into a pose. There is a difference between pain that causes damage by pushing your body too far & healthy pain that helps to prevent stiffness & disease. You will find some asanas easy & others more challenging & sometimes they might not be comfortable but if you experience excessive pain, stop immediately, some postures can be modified for your ability. If necessary seek medical advice.

There are hundreds of books and tapes on yoga and these are very useful to help with your yoga practise, but it is very important to have a teacher to show you the postures, how to get in and out of them correctly and improve your technique. Doing yoga in a class also offers mutual encouragement & helps to develop group energy.

Please advice the yoga teacher of any existing medical conditions before commencing the class and please advise any changes in you health if attending regular classes.



"Teachers open the door but you must enter by yourself - Chinese Proverb"