Do a Google “Images” search using the word “yoga,” and you’ll notice most of the people in the photos are thin and fit (and most of them are women). You’ll see a thin woman on the beach in warrior pose; there’s a thin woman in front of the sunset in tree pose; and then there’s a skinny woman in a nature setting in lotus pose. This constant theme of skinny yogis isn’t necessarily wrong, and it’s hardly surprising—thin sells. But, the overwhelming number of all these yoga images is a bit deceptive, as it implies yoga is exclusive to thin, fit women, especially when these images tend to include only asanas (poses) conducive to skinny bodies.
If you’re like most people, you might well begin the get the idea that yoga and its health benefits, such as stress/anxiety reduction, improved flexibility and balance, relief from depression, pain and insomnia, plus improved fitness, are meant only for thin people, and not so much for the 63% of American adults that are overweight and the nearly 36 percent of U.S. adults who are classified as obese. This is absolutely not true! Yoga is for all types, shapes and sizes (and let’s not leave men out either), but you might just need to know how to get started.
If I’m overweight why should I do yoga?
For those people who are carrying excess weight, low-impact exercises like yoga may be more comfortable (and suitable) than other forms of exercise like running, jogging, aerobics, dancing, jumping rope, stair climbing, tennis, person-on-person contact sports, and gymnastics to name a few of the high-impact activities often recommended. And, keep in mind, most asanas can be modified to fit your body size and type.
Yoga definitely isn’t that spin class with the instructor that has a drill sergeant’s mentality. It’s not any type of “Insanity Workout.” The mental component of yoga; deep breathing, positive meditation and increased awareness, can boost confidence for people of all sizes and shapes.
How is yoga asana practice different for people who are overweight?
When overweight people consider heading to a beginners’ yoga class, one of the scariest parts is walking through the door for the first time. Just like the Google Images mentioned above, the class may be full of women who are half your size, and some of the asanas, and the pace of going through the transitions from one pose to another may be particularly challenging (if not downright daunting) for larger bodies.
If you’re overweight, you’re going to need to move slower, especially when transitioning from one asana to another. It’s kind of like a luxury liner trying to keep up with a kayak.
There are also some poses; inverted and balancing asanas, that will not work for bigger-bodied students, especially when beginning. Sometimes you may have to observe other practitioners in these poses and think, “I’m not ready for that yet.”
Nevertheless, don’t be intimidated by joining a group class, assuming you’ll fall behind and have to sit out certain asanas. Before class, call or meet with your instructor and see if they have experience with bigger students. Oftentimes the two of you can work together to prevent pacing issues and plan modifications and alternative poses instead of those that will be uncomfortable or embarrassing.
Some tips that can make yoga more comfortable for overweight students?
• Try widening your stance. In many standing postures, your feet are often supposed to be hip-width apart. But if you’re bigger than normal, it may help to spread your feet farther apart until they’re at a comfortable distance, this will help to increase balance and stability.
• Remain in touch with your body. Take the initiative to make yourself more comfortable.
• Use props whenever appropriate. If your instructor wants you to touch your hands to your toes during a hamstring stretch, don’t respond with an eye roll. A yoga strap will probably help you to eventually achieve this stretch and it may support you in other asanas, too. A yoga block can also provide support, by helping you connect with the ground. Your instructor should be willing to demonstrate the best practices for using these props.
• Be positive. Remember, yoga isn’t about competition, and it’s not about being perfect. Use yoga practice as an opportunity to connect with your mind and body.
• Don’t get discouraged. There is no overnight success, and patience is part of yoga too. There may be setbacks, but stay focused on the progress being made.
If you’re overweight, watch the following video for some inspiration…
According to results of a study published in the Journal of Women’s Health – “Yoga is beneficial for those planning to quit smoking”…And, this is no longer conjecture but a scientifically proven fact. Yoga is a good complementary therapy for cessation of smoking.
The leading preventable cause of death worldwide is addiction to nicotine. Nearly 6 million people die each year as a result of cigarette smoking, both from direct tobacco use and/or exposure to second-hand smoke. Smoking is associated with a host of adverse health related conditions such lung cancer, chronic bronchitis, heart disease and stroke, to mention a few. In addition to these health consequences, nicotine use contributes too many troublesome effects on social and psychological well-being of smokers as well as non-smokers.
Research has shown that 70% of smokers who attempt to quit do so without the use of evidence-backed programs and 90% of those will relapse. Cessation programs are readily available to smokers, but they remain largely under-utilized, mostly because smokers are unaware of them. In order to bolster cessation attempts and ultimately increase success rates, smokers need to be made aware that safe, effective, and accessible means of quitting are available and yoga is certainly one of them.
Yoga has shown great promise in helping smokers to end their addiction because it deals with emotional stress while at the same time reducing the nicotine withdrawal symptoms that commonly arise.
The hassles of trying to quit smoking…
Although there are effective strategies for smoking cessation quitting can still be tough. The onset of nicotine withdrawal symptoms such as irritability, anxiety, depression, headache and insomnia are often quite difficult to manage. Therefore, most smokers fail in their attempt to quit smoking successfully. It is important to realize that quitting smoking is not one day affair but the result of good planning, a focused approach and a well controlled mind. Yoga can help overcome the obstacles most smokers encounter when they begin a smoking cessation plan.
According to American Public Health Association, yoga based intervention, with an emphasis on meditation and the help of an experienced practitioner, can manage emotional stress and help cope with the various withdrawal symptoms that are bound to arise after quitting smoking. Quitting smoking is emotionally and physically challenging, but thankfully, yoga practice has the power to address both these issues.
How yoga helps to cope with nicotine cravings…
A regular smoker’s body is habituated to receive doses of nicotine multiple times during the course of a day and that leads to nicotine dependency and addiction. When you stop smoking, the body generates its own reactions due to the absence of nicotine and this is what’s commonly known as ‘nicotine cravings’. Finding ways to deal with tobacco cravings is the biggest challenge you’ll face when you are trying to quit smoking. Fortunately yoga is there to calm the mind, control frequent mood swing, promote a sense of patience, increase your ability to listen to your body and enables you to exercise a greater sense of control. For instance, whenever a strong tobacco craving strikes, deep breathing exercises and yoga asana can help immensely to deal with stress, resulting in a reduction of the urge to smoke.
Using yoga to combat mental/emotional stress…
Some people have a harder time then others when quitting smoking. The frequent nicotine carvings that are associated with smoking cessation usually provoke a state of anxiety and stress. Yoga practice, as a complementary stress-reduction technique, helps to combat mental/emotional stress. The study referenced above states that yoga practice reduces perceived stress, negative impact, and anxiety among women smokers who want to quit. Yoga practices including regulated breathing, and focused attention are known improve mood and promote inner peace.
Yoga also helps to restore lung health…
Everyone knows that smoking has a devastating impact on your lungs and their functioning. However, regular practice of yoga is a practical way to take care of your lung’s health. Yoga opens the lungs and stimulating lung tissue, improving their functioning capacity. Restoration of lung health subsequently helps to improve success rates for those determined to quit smoking.
No need to hide your droopy breasts by wearing push up bras any more. If you’re looking for a good solution for saggy breasts, try yoga practice. Yoga asana can give your breasts excellent lift and refined contour.
A woman’s breasts are generally taken as an indication of her overall beauty and body fitness. Sagging or drooping breasts can take away your confidence and make you feel overly self-conscious, especially if you’re in the nude or in loose fitting, skimpy clothes. This can also lower your self-esteem. In these situations, you may be tempted to fall victim to all the ads and commercials claiming to tone and firm breasts, going so far as opting for cosmetic breast lifting surgery. Things like padded bras and other absurd “boob boosters” are not only expensive but also cumbersome to wear.
Maintaining proper physical posture, regular breathing exercises and practicing mediation will all help to achieve a more perfect body appearance, so you can walk gracefully with a nice youthful body presence.
Breast toning can be a problem in itself. Sagging breasts are a common complaint among aging women. However, many women notice it to a great extent after pregnancy, breastfeeding, and/or losing weight. Breasts are primarily made up of fatty tissues and milk producing glands, but they lack muscle mass. This makes it nearly impossible to tone or shape the loose skin in sagging breasts. When breast tissues are no more capable of holding your breasts up, the result is saggy boobs. So, this begs the question; what you can do to improve your bust-line?
There are yoga asanas that can firm, tone and strengthen the underlying muscles that your breasts rest upon. Stretching and strengthening the upper chest muscles (pectorals) and the chest muscles surrounding the breasts will tighten and lift them up. Regular yoga practice works for nearly all breast problems and bestows a more curvaceous look.
Yoga asana practice is a completely natural method which has direct impact in improving both breast shape and breast health. Yoga exercises, especially those with special stretching techniques help to streamline top-heavy figures and give breasts a “perkier” look. Good breast shape with enhanced cleavage can heighten your sense of feeling beautiful, plus it boosts your confidence.
Yoga Asanas to Tighten and Firm Breasts…
The yoga asanas (poses) outlined below stretch and open the chest, helping to strengthen the chest muscles and subsequently tighten and firm the breasts, greatly improving their appearance.
• Setu Bandhasana (Bridge pose): Reclined inversion stretches the chest and opens up the sternum.
• Utthita Trikonasana (Triangle pose): Extended lateral stretch expands your chest and shoulders.
• Bhujangasana (Cobra pose): Intense backbend with raised hood stretches pectoral muscles and expands the chest.
• Dwikonasana (Double angle pose): Backward stretching followed by forward bend gives a great stretch to the chest.
• Dhanurasana (Bow pose): A basic back-bend stretches the entire chest.
• Virabhadrasana (Warrior I): An intermediate standing posture causes the chest to open.
• Viprita Karani (Inverted leg stretch): Legs up the wall position reverses the effect of gravity on breasts.
More Useful Tips for Healthy Breasts (in addition to yoga asana)…
The term “Samskara” is a Sanskrit word that literally means “impression” and this essentially refers to an individual’s habitual way of thinking, believing and acting. All actions, enjoyments, sorrows and experiences in general leave their mark in the subconscious and unconscious mind in the form of subtle impressions or residual potencies.
The ways we tend to act in our relationships and in the world are largely determined by impressions and our past is preserved, to the minutest detail, in the chitta (mind stuff), not the slightest bit is ever lost. The revival of samskaras induces smriti (memory). Memory cannot exist without samskaras.
In most cases our samskaras are based on our personal experiences and/or cultural backgrounds. These impressions (thoughts and beliefs) can also be influenced by the health of our brain chemistry. For example, when we suffer from depression or anxiety, our beliefs about what is possible or impossible for us will be clouded, a sense of hopelessness and powerlessness may predominate as a result of low levels of serotonin and dopamine.
The internal freedom for self-realization that regular yoga practice offers is founded on the ability to reveal and bring to conscious attention our thought patterns, beliefs and the actions that arise from those samskaras. Yogic breathing techniques and asana (postures) are very effective tools for easing anxiety, depression and balancing neurotransmitter signals in the brain. With a bit of patience and a committed yoga practice, a yoga student will be able to quickly identify the samskaras and resulting actions that continue to undermine their ability to be physically, mentally and emotionally healthy.
Whenever a yoga practitioner identifies (or recognizes) their obscure and/or inhibiting samskaras, they will then be free to choose more life enhancing alternatives. All too often, we limit our own potential by assuming that we are not capable or skilled enough to create the life we dream of. Although some of these self-limiting thoughts may have some degree of truth to them, our ability to achieve the goals we’ve set is often far greater than we may ever imagined. When we start to gently direct our thinking along more positive lines, we will begin to truly realize that more is possible in our lives, and this will prompt us to act accordingly.
Understanding the concept of samskaras will be of great value when it comes to practicing “witnessing” of the various thoughts and emotions that inevitably arise during asana practice. According to traditional yogic philosophy, the most direct way to internal freedom is to witness these samskaras from a place of deep self-compassion and without unnecessarily identifying with them.
When unpleasant or painful emotions and restricting thoughts arise during a yoga session, strive to be more consciously aware, so that the credibility of you samskaras can be evaluated objectively. If there are negative thoughts or beliefs that are valid, some personal changes may be called for. For example; suppose you are a law student and you’ve failed the bar exam twice due to being unprepared, then studying harder for the exam would be in order.
However, on the other hand, subscribing to the belief that you’re is inherently too unintelligent to pass the bar, even after getting your degree from law school is clearly unrealistic. As in most cases, this sort of limiting samskara is best invalidated in the light of your self-compassion, and then substituted with a more encouraging and accurate assessment of your own intelligence.
UCLA’s Department of Psychiatry and Bio-behavioral Sciences conducted a recent study that demonstrated once again that even relatively short meditations, when practiced consistently, have numerous significant and positive effects on both the body and the mind. This particular study evaluated 49 caregivers who were tending to patients with Alzheimer’s and various other forms of dementia. Nearly 50% of the caregivers in this study experience clinical depression, plus they are also twice as likely as the general population to report elevated levels of stress.
This research study divided the caregivers (ranging in ages from 45 to 91) into two groups: one that practiced a 12-minute meditation daily for 8 weeks, and one that spent 12 minutes each day for 8 weeks relaxing while listening to a musical relaxation CD.
The meditation group showed several benefits over the group that listened to the music:
• Significantly lower levels of depressive symptoms
• Improvements in reported mental health
• Improvements in cognitive functioning
• Increased telomerase activity in the blood (an indication of decreased cellular aging)
• Significant decreases in blood proteins associated with inflammation.
Think about it, all of these benefits from only 12 minutes of meditation a day!
This specific study examined a chanting meditation practice called Kirtan Kriya, but many other, prior studies on meditation have shown similar body-mind benefits, even with a variety of meditations. In short, most any meditation practice you do for at least 10 minutes or more daily is likely to achieve similar results to these.
The meditation that follows (Simple Counting) has been used in various other studies related to meditation’s “relaxation response.” But remember, the most effective meditation practice is one you feel comfortable with and will actually practice. Hundreds (perhaps thousands) of meditation techniques exist and are easily found on the web. Experiment and find the one that is best fit for you.
A Simple Counting Meditation:
• Sit comfortably, with your spine erect and imagine the crown of your head floating up
to the ceiling.
• Allow your eyes to close, and notice your breath – without intentionally trying to
change it. Bring your attention to the warmth and coolness of the breath
at the tip of your nostrils.
• After 2 to 3 minutes (or whenever you feel you are ready) start counting each exhalation.
For example, when you exhale the first time, mentally count “one.” The next time you exhale, count “two.” Keep counting silently to yourself, until you get to ten. After you reach ten, then start over again from “one.”
• You’ll know when your mind has wandered because you’ll lose count or notice that you’re thinking about something else. When that happens, (and it will!) do your best not to get frustrated. Instead, simply start over again by counting from “one.” Without judgment or criticism, notice how often you need to restart counting. The goal isn’t necessarily to get to 10, but to keep refocusing whenever you catch your mind wandering.
• Continue this meditation for at least 10 minutes, the longer the better depending on your time restraints.
Keep in mind that there’s no need to worry about “being good” at mediation; just by the act of meditating you are inherently good at it no matter how often your mind wanders as long as you keep bringing it back.
What is a retreat? It’s a quiet or secluded place where you can rest and relax.
What are a YOGA retreats: Quiet and secluded places where you can rest, relax, eat healthy, gain knowledge, insights, personal strength and PRACTICE YOGA.
Is your daily routine getting you down? Have you ever wondered what might happen to you and to your life if you would just make the time to retreat to a place where you’re offered delicious, nutritious food and someone leads you in daily yoga and meditation practice? Where you’re in the company of other like-minded/like-hearted seekers of truth, love and beauty? Once you’re on a yoga retreat (or yoga holiday, as they’re sometimes called) all your regular daily obstacles will be gone and your day to day hassles will be put on hold, while you’re hooked up to a program that offers solutions for you when you return, so that your “normal” daily routine will have some pizzazz, a new energy and a new and refreshing feel. You’ll return rejuvenated and recharged and with a whole new attitude, plus you’ll be feeling energy you haven’t felt since you were a kid.
Most yoga retreats take place in very special (and secluded) corners of the world (like National Parks, remote beach areas, or camps in the mountains), special places where time seems to slow down, providing a new and insightful perspective. If you’ve never had the opportunity to participate in a yoga retreat (or even if you have) and/or you feel your practice could use a bit more spark, your adventure is not as far away as you might imagine, why put it off, with a little planning you can make it happen! This unique type of getaway tends to bring like-minded/like-hearted seekers of truth, love and beauty together and creates a fertile ground for awakening the miracle that is you. A yoga retreat will affect you physically, mentally, emotionally and spiritually, basically producing a profound and positive effect on your entire being.
Retreats provide a break from your normal routines and time to focus on releasing, discovering and applying new found tools. Retreats that are well constructed allow for personal attention given to your own specific areas of need. This personal attention gives you a tool box filled with plenty of options. There is nothing more inspiring then returning from an experience empowered with new found strength. The power gained on a yoga retreat continues to help you as you return to your regular daily life with a new set of tools to release pain, regain strength, and find deep rest and peace plus you’ll be able find and open doors to possibilities where there were just blank walls before.
There are times on a Yoga retreat when adventurous activities like hiking, biking, swimming, kayaking, etc. are offered and other times when silence is to be observed while doing cooperative communal service. There will be new dietary experiences to taste and enjoy, learning to practice “Ahimsa” (non-injury to others) while savoring plant based foods – both raw and cooked. There may be a time for cleansing/detox and giving the body a break from un-healthy habits.
On some retreats you’ll be surrounded by beautiful settings, while on others you may focus on sensual pleasures like massage, energetic healing or bodywork. A Yoga retreat may involve early morning meditation to stop the constant chatter of the mind. Also, there’s Vipassana (insight meditation) for those interested in self-reflection or looking for a more spiritual experience. There may be instruction which will help you learn Pranayama and other advanced breathing methods.
What kind of people go on Yoga retreats?
∙ Some are young; others are elderly (and all in between).
∙ Some are loose and flexible, while others are a stiff as a board.
∙ Some may be exhausted or at a crossroads in their life.
∙ Some simply want a chance to get away from it all.
∙ Others want to take care of just themselves for a change.
Here are a few of the most common reasons people go on a yoga retreat:
∙ Deepening an existing practice
∙ Restarting a practice that was dropped
∙ Testing the waters (if you’re new to Yoga)
∙ Finding a new direction in life
∙ Meeting new, exciting people
When you leave your daily routine and go for a yoga retreat, you set the stage for:
∙ Stress and pain relief
∙ Deep Rest
∙ Increased knowledge and understanding
∙ Greater appreciation for all things
∙ Diet improvement with delicious healthy food
Tip: Knowing exactly what kind of experience you’re looking for before signing up will help ensure you pick the retreat perfect for your needs. Selecting retreat with a time frame suited to your schedule is also important; whether it’s a day retreat, a few days, a week, or even longer. And, perhaps most importantly, it is always recommended that the retreat you select is lead by certified yoga instructors who are prepared to work with you at your skill level. Spending intimate time with an experienced yoga teacher is one of the most potent opportunities for change available today; being a mixture of instruction and inspiration, it will guide you toward being a more authentic and powerful human being.
In conclusion: Yoga retreats are the latest trend in yoga where you will be able to gain many profound benefits beyond those found when participating in a few hours of yoga sessions or classes. Those who attend such retreats and are guided by a yoga master, report experiencing a silent, inward revolution; one that produces a conscious growth and outward “evolution” of their body and mind. Contrary to the general belief that yoga is limited to an individualistic practice, a yoga retreat allows you the opportunity to explore the social aspect of yoga. Plus, the closeness to nature and having the time and opportunity to re-examine your motivations, goals, and beliefs helps you to become re-united with yourself and the awesome person you really are, both when you’re alone and in the company of others.
Do you find yourself waking up begrudgingly after repeatedly pressing the snooze button? Well you can turn this around and make starting your day something you want to do; you may find you’re even excited about getting your day started! The first 5-minutes in the morning can provide a critical window of opportunity that might just change your whole day for the better.
When used wisely, those precious few minutes between being in lala-land and getting out of sack can greatly improve your mood, prompt your commitment to eat well, and increase your likelihood to exercise or work out that day; and all this can be accomplished while you’re still in bed! Now that’s a whole lot better than hitting that snooze button one more time, wouldn’t you agree?
Regardless of whether your exercise choice is yoga or not, scientific studies report that if you wake yourself up in a way that stimulates your body’s blood flow, balances your hormonal system and starts the process of detoxification, you’re more likely to continue those healthy habits throughout the day.
If you practice the following sequence, confident of its ability to do the above, you’re sure to shake off the usual sleepiness and generate more energy and alertness, all the while maintaining a calm, centered mind. This practice can make a big difference as to whether you decide to continue on with your morning (or daily) workout, or to skip it.
The key is to begin to move “mindfully” before the mind’s resistance gets involved, and before both eyes are completely open, you’ll already be well on your way to an endorphin-filled morning, kick-starting a more focused, fit, and self-confident day.
Now, isn’t that worth waking up for?
Try practicing the following sequence and judge for yourself…
Laying Goddess Pose
Immediately upon waking, roll over and lie on your back. Place the soles of the feet together and open your knees wide. Rest one hand on your lower abdomen and the other one over your chest as you begin to take slow, deep breaths in through your nose and out through your mouth. When inhaling, expand your body so both hands rise. Retain the inhaled air for a few seconds, then relax and let your exhale happen naturally and your hands fall back down. At the end of your exhale, contract your diaphragm gently pressing the remaining air out of your lungs. Retain the exhale for a few seconds. Repeat this for 10 breaths.
Happy Baby
Next you begin to work the kinks out of your lower back by drawing your knees up and back beside your ribcage. Once your knees are in position, press your hips towards the mattress, so your butt doesn’t lift up, and then draw the knees down as far as they will comfortably go by pulling with your fingers around your big toes (you can also pull on the outer sides of the feet or behind your knees). Hold for 5-10 breaths.
Supported Shoulderstand
Take a pillow and bend your knees to lift your hips and place the pillow underneath. To effectively detox, your legs and hips must be elevated above the heart and your heart above your head. If more pillows are needed, keep them nearby. Lift your legs into the air, or rest them on your bed board or the wall for more support. Hold for 10 breaths or more.
Seated Eagle
Slowly roll over onto your right side, and gently press yourself up into a cross-legged easy pose. Wrap your right elbow over your left, bend your arms and touch left fingers to (or towards) your right palm. Lift up your elbows to shoulder height, while droping the shoulders. Maintain a long spine, for 3-4 breaths and then try rounding the spine, chin towards chest, to stretch and flex your upper back. Take 5-10 breaths while in this position, then uncross your arms, reverse and repeat with left elbow on top.
Seated Twist
Remain seated in the easy pose and relax returning to a “neutral” spine, then place your left hand onto your right knee. Reach your right arm high into the air while inhaling, and focus on keeping the spine extended, exhale and begin to turn your chest, right shoulder and head to the right. Slowly circle your right arm behind you with your fingertips down. During each inhale maintain the length of your torso, and while exhaling you’ll be able to gently “spiral” through the heart and neck as you stretch, flex, tone and spark your energy level.
Take 5-10 breaths, reverse and repeat.
Fists Forward Bend
Following your seated twist, swing your legs off the bed and slowly stand up with slightly bent (not locked) knees. Make fists and place them in the opposite elbows (bent elbows and closed fists trigger your body to automatically release tension in the back muscles). Fold over your bent legs, and totally relax your back, shoulders and head. Breathe deeply here, feeling any unwanted tension being released and draining into the floor. Note: This is a great pose to do at work, or anytime you’re feeling an energy crash and you need a boost! Remain in this pose for one minute, and then slowly roll to standing, reaching overhead for a full body, stretching inhalation or two. You should now be ready for your morning practice or workout, or to just go start your day.
Many beginning yoga students ask, “Why should we use Sanskrit terms when learning the asanas? How important is it? Do we have to learn it?” These are common and reasonable questions indeed.
Using Sanskrit could be compared to honoring an ancestor? Why? Because, this is an ancient Indian language that is believed to date back to the 2nd millennium B.C.; back before written language, when knowledge was verbally passed from generations to generation. The vast body of literature in classical Sanskrit encompasses all branches of knowledge and culture, and the Rig-Veda (in Vedic Sanskrit) is widely acknowledged as the oldest written record of mankind. This is a legacy felt to belong to the entire human race. Sanskrit is often referred to as the language of the gods, and has by definition, always been a classical language used for sacred and learned discourse.
Shri Brahmananda Sarasvati (a Sanskrit scholar and founder of the Brahmananada Ashram) called the study of this language is the study of the science of vibration. Mantras (meaningful, harmonious words, phrases, verses or portions of scripture – helpful for meditation, prayer and spiritual study), are usually spoken in Sanskrit. However, even by simply calling out the asanas (poses) in Sanskrit during class, there is a melody and a rhythm that makes them joyful and vibrant. Sometimes it may almost sound like you are singing. Try it and notice the way the tongue touches the roof of the mouth while speaking or chanting in Sanskrit, and how this energizes the whole body. When you chant or speak this language of vibration, you’ll feel the essence of the mantra more deeply than before, and ultimately this is beyond words and language.
You don’t need to be an expert at Sanskrit to feel its power, for example: at the end of the Heart Sutra there is a Mantra. It is called “The Mantra which Calms All Suffering” … “Gate Gate Paragate Parasamgate Bodhi Svaha!” Without having any idea what the words mean you can feel their energy and their power.
Gate Gate Paragate Parasamgate Bodhi Svaha
If you practice yoga is it absolutely necessary to learn the Sanskrit terms? No, but with a little practice you might like it, or even fall in love with it like many students of yoga do. Give it a try, and if yoga practice is new to you, don’t get too caught up with trying to remember all the Sanskrit asana names; simply “absorb” the Sanskrit during your teacher’s instruction. You’ll be surprised how much you pick just by being attentive. If your yoga practice is more experienced, and you to make an effort to learn the names of the asanas in your sequences, you’ll find your practice will be richer for it.
You Can Enliven Your Inner Core with Sanskrit
Personally experience the power of Sanskrit. When you intone its 50 syllables, you’ll enliven, awaken and strengthen your inner core, making your body, mind, and spirit fit for the stages of yoga, especially the higher ones.
You Can Enrich Your Yoga Practice with Sanskrit
Don’t subscribe to the mistaken notion that Sanskrit is a dead, classical language requiring a long and painful commitment to learn. In a relatively short time, you’ll be able to pronounce most of the names for the yoga asanas. By doing so, you’ll increase the depth of your breath, and open new channels for the flow of prana (life force) with the sound vibrations of Sanskrit. You will also begin to understand the real value and purpose of the Yoga Sutras within the practice of yoga.
You Can Enlighten Mind, Body, & Spirit with Sanskrit
Yoga is much more than just a physical exercise. It prompts a profound expansion of the mind and spirit through the technique of recognizing Sanskrit as sacred sound. The practice of Sanskrit recitation has many benefits, among them:
Final note on learning Sanskrit… Because it’s 100% phonetic, Sanskrit pronunciation can be extremely easy to learn. It is not necessary to read the original script (called Devanagari). The Romanized form of Sanskrit (called transliteration), uses English letters with occasional marks (diacritics) above or below certain letters. This form allows us to pronounce Sanskrit words properly by reading letters already familiar to us through the English language.
Once again it’s that dreaded time of year we call allergy season, because of the amount of pollen in the air many of us are troubled by watery/itchy eyes, sneezing, nasal congestion, runny nose, scratchy throat and coughing. Pollen is there to help plants reproduce, but if you inhale it, it may cause these allergy symptoms to really flare up. These common allergy symptoms are the body’s way of defending itself against bacteria, viruses and pollens.
Aside from the seasonal allergies there are perennial allergies, usually present year-round, and these include allergens such as cigarette smoke, air pollution, strong odors (such as perfumes), pet dander and house dust mites which also impinge the respiratory system. Molds are another source of allergy symptoms and can be a seasonal or perennial allergy trigger. Fortunately, yoga is there to help!
Of course, the best way to prevent allergy symptoms is to avoid what triggers them; like staying indoors on days when the pollen count is at its highest and keeping your home free of dust. Although these annoying symptoms may not be completely eliminated, yoga can help greatly with both their prevention and their management.
Studies have shown yoga to have a stabilizing effect on the immune system, and with regular yoga practice, overall health, wellness and local resistance in your respiratory passages is improved, making it easier for your body to ward off those allergens. Yoga is also an efficient and effective stress management technique, and since stress aggravates the discomfort, anything that helps you relax, control your mind and hold your emotions in check, works well to control your allergic reaction.
Some asanas especially helpful for allergies:
• Sarvangasana (Shoulder Stand) and other Inversions open nasal passages and improve drainage. However, do not hold the pose for more than a minute or two at a time or you may run the risk of creating too much pressure.
• Halasana (Plow Pose) opens up the muscles at the base of the skull and the back of the neck, where pressure tends to accumulate. When these muscles are relaxed, drainage can occur much easier.
• Setubandhasana (Bridge Pose) and other Back-bends stretch and open the chest. You can also use a Balance Ball or even stretch over the back of a cushioned chair. This will not only to help with allergies but also to undo all the forward bending/moving/leaning postures (like sitting in front of a computer, cooking, driving, etc.) that make us slump over. Back-bends are also a excellent way to expand the chest and lungs which increases lung capacity.
• Matsyasana (Fish Pose) is another awesome way to open the chest, lungs and throat for freer breathing. This pose will stimulate the thymus gland (located under the sternum). This is particularly helpful for young children with allergies, since one of the primary functions of the thymus is to regulate the lymphatic system and help to establish immunities which significantly decrease after puberty.
The Three-Part Yogic Breath also increases lung capacity and works to decrease toxins and remove stale air. By reducing stress, it improves immunity and makes you much less susceptible to allergies and colds.
And, let’s not forget Jala Neti which flushes out the nasal passages, alleviating many of the symptoms of allergy sufferers.
Try these yoga poses the next time you feel your allergies are about to act up. But keep in mind, yoga only helps in the management of allergies and does not affect a permanent cure. The attention of a trusted health-care professional may still be needed if allergy symptoms persist or become more severe.
Mala beads (or prayer beads) contain quite a bit of mystery, especially for those who are unfamiliar with them or the practice of mantra meditation. Malas are also referred to as mala beads, Buddhist beads or Buddhist prayer beads. Mala beads have been used in Buddhism and Hinduism for centuries.
They can be made in a range of different colors and from a variety of materials, and although they’re generally used for the same basic reasons, they mean something slightly different to all who use or wear them. If want to learn more about these beads and how to use them, this article is for you.
If you practice yoga or meditate regularly, it may be good to consider using mala beads as an aid to meditation.
What exactly is a Mala?
Mala beads are a strand containing 108 beads commonly used for keeping count during mantra meditations. The 109th bead on a mala is called the sumeru, bindu, stupa, or guru bead. Malas can sometimes be made of 27 beads or 21 beads for use in shorter meditations. Malas are customarily made with round beads which are usually 7-8mm in size (sometimes 10mm), and their spherical shape allows them glide easily through your fingers.
Traditional malas are made with Rudraksha beads, lotus seed beads, yak bone, Bodhi seeds, or wood. Healing malas are made from assorted gemstones, which each have their own energies, properties, and colors. As an example, there are numerous malas that are made from black onyx, turquoise, rose quartz, or jade. Malas are used as a tool to help the mind focused while meditating, or counting mantras (Sanskrit prayers) in sets of 108 repetitions. This practice is known in Sanskrit as japa.
Why is using a Mala helpful?
Many people find meditation to be a bit tricky! It can be quite a challenge to sit still and quiet your mind for an extended period of time. The mala can provide a indispensable “anchor” during meditation. It also enables the user to easily keep count during mantra repetitions.
Just how is a Mala used?
Start by holding your mala in your right hand (in India the left hand is considered impure) and using your thumb to “count” each mantra by touching the bead during the recitation and then gently pulling the bead towards you on completion and moving on to the next bead. The index finger is extended and should never touch the mala (The index finger represents the ego, which is recognized as the greatest impediment to self-realization in ancient Hinduism). The large “sumero” (head bead) should not be counted or touched by the thumb and is used as a beginning and ending point of the recitation or repetition.
According to Hindu custom, the sumero is never crossed or passed over, so if more than one round (rosary) is planned, the mala must be turned around to resume again in the reverse direction.
Wearing a Mala. How is a Mala worn?
This is a personal decision and is up to you! Malas create lovely necklaces, and can also be looped multiple times around your wrist; but a mala should never simply be considered a piece of jewelry. It’s a commonly accepted that when malas are used regularly for meditation and repeating mantras, they absorb and retain the beneficial vibrations of the practice. So the more you wear it and use it during meditation, the more positive energy it absorbs and reflects back.
Final notes:
Contrary to popular belief, malas do not in and of themselves have some inherent power unless you “awaken” your mala during sacred prayer and meditation. There’s a lot more to the power aspect of malas than this, but in summary, it is your belief and your faith which is the deeper secret of the mala’s potential. Your relationship to your mala is based on the devotion you cultivate through controlling your own mind, during prayer, meditation and while reciting mantra. Basically, it’s your heart felt faith, good intentions and prayers that create the power.
The ways we tend to act in our relationships and in the world are largely determined by impressions and our past is preserved, to the minutest detail, in the chitta (mind stuff), not the slightest bit is ever lost. The revival of samskaras induces smriti (memory). Memory cannot exist without samskaras. 