In addition to regular (active) yoga poses, restorative yoga has its own unique benefits and is quite useful for establishing an overall well balanced yoga practice. There are a variety of static restorative asanas (poses); each one has its own benefits and energizing qualities. Generally speaking, restorative poses relieve anxiety and stress by transporting students to a space where they can experience a deep state of relaxation. They also stimulate and soothe organs, plus they improve concentration. A restorative yoga practice is commonly recommended for calming and grounding.
With the hectic pace of daily life, it is commonplace for our sympathetic nervous systems to be in overdrive, prompting our bodies to remain in a constant state of heightened alert. Our bodies can’t distinguish the difference between the stresses created from work and actual danger such as the threat of a pit-bull attack. In order to restore it normal composure, our body needs to be able to relax and return to its natural dependence on the parasympathetic nervous system. Restorative yoga asanas support our muscles, bones and connective tissues with props so that they can relax and release built up tension. As a result of this release of tension, our nervous system sends fewer demands to our brain, our mind quiets down and our body leaves everything to the parasympathetic nervous system. When we encourage this to happen through restorative yoga our heart rate is lowered, blood pressure is reduced and our breath slows down.
Restorative poses can be used to target specific areas and each has its own unique benefits. Forward bends will tend to have a particularly calming effect. An example of a restorative forward bend is supported Child’s Pose (Balasana). The easiest way to feel the calming effects of this pose is simply to try it – all you need is a standard yoga bolster or you can use a large pillow. Position the bolster or pillow length-wise on the floor. Then, beginning with a kneeling position, you place the bolster or pillow directly in front of you between your knees, which are set at hip width apart. Lengthen yourself over the bolster and turn your head to one side and rest it on the bolster or pillow. Remain in the pose for 10-15 minutes switching sides midway through. When you come out of the asana, take note the effects it had on your energy level.
Another effective restorative pose, Reclined Bound Angle (Supta Baddha Konasana), opens the front of the body. To prepare for the pose, you’ll need to prop up the bolster on a 4 in. x 6 in. x 9 in. yoga block (set on the 6” height). Position the block about 1/3 down from the top of your bolster, which should create a gentle angle. Sit directly in front of the bolster and slowly lower down to recline, gently arching your back. Place the soles of your feet together and if your knees don’t quite reach the floor, prop them up with blankets or blocks. Some students prefer placing another blanket over their body and/or using an eye pillow to totally relax and fully experience the comfort of the pose. Allow your arms to rest along your sides, palms facing up. This is a pose of surrender, and although you might feel a bit exposed at first, after staying in the pose for just a few minutes you will develop an open and receptive disposition. Hold the pose for 10-15 minutes, then slowly and carefully roll onto your right side and assume a fetal position (if you are pregnant, roll to the left side), and then slowly push yourself up into a comfortable seated position. Again, take note of how this pose has affected your overall energy and your whole body.
Restorative yoga is a good countermeasure to offset the stressful, busy lifestyles that we all lead. Just like you always take time each day to eat and sleep, so you should arrange a 15 minute break to take time to relax with these and other restorative asanas. If you do, you’ll find your muscles will become less tight, your mind calmer and more focused, and the stress and anxiety in your life will be relieved. This is a great compliment to regular (static or dynamic) yoga asana practice.
Regular yoga practice can help greatly in the reduction of belly fat (superficial or subcutaneous fat) and fat deposits within in the body (visceral fat). Both these types of fat compromise our ideal appearance, but the visceral fat surrounds our internal organs, finding it way into our blood vessels (including the heart) and can pose some serious problems, even inhibit their function.
Superficial (subcutaneous) fat is often considered a “good fat” It’s the same type of fat, that covers the face, arms, hips, and thighs. It can be pinched between the thumb and fingers and has certain health benefits, but only when it’s controlled.
There are several dynamic moves which can be added to the asanas which help in the reduction of the belly fat, such as twists and elongations.
Surya namaskar (Sun Salutation) helps to provide exercise for the whole body and helps the stomach to be free itself of fat while at the same time toning the body. Surya namaskar helps to improve flexibility of the spine and makes the limbs more flexible. While toning the entire body it burns extra cholesterol deposited around (and inside) the belly region.
Deep breathing exercises help to burn extra fat which is deposited around and in various organs of the body. Stomach lifts up and down along with proper breathing exercises show exceptional results in relatively short amount of time.
Now, on to some beneficial asanas…
• Marjarasana (Cat Cow Pose) – Cat cow pose is sometimes referred to as simply the Cat pose. It’s another of the most effective yoga stomach exercises. It’s easily performed by beginners and leaves you feeling open and stretched. This is one of the few yoga stomach exercises that is safe for pregnant women. Move your body with your breath while performing this exercise for the best results.
Benefits: Cat cow pose is one of the best yoga stomach exercises for conditioning the abdominal muscles and increasing flexibility of the spine. It tones the abdominal wall and massages the internal organs. The exercise also helps clear out emotional baggage.
• Bhujangasana (Cobra Pose) – This baby backbend can help compensate for all those hours spent hunched in front of a computer. Be patience as you learn the proper foundations of this pose, such as how to work the legs, pelvis, chest, arms, and especially the belly.
Benefits: Greatly assists in keeping the dorsal spine elastic and strong. Backache due to overstrain can be thus relieved. Also, helps considerably in reducing abdominal fat.
• Navasana (Boat Pose) –The body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions.You may perform the boat pose with or without the assistance of yoga props.
Benefits: This asana strengthens the abdominal muscles, the legs and the lower back. It is said to relieve stress, improve digestion and aid the abdominal organs: kidneys, thyroid, prostate and intestines, plus
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…
In Sutra II.33 Patanjali says: “vitarka-badhane pratipaksha-bhavanam” and this means principles that run contrary to yamas and niyamas are to be countered with the knowledge of discrimination. When one has thoughts of violence, untruthfulness, stealing, indulgences, accumulation, lack of cleanliness, discontent by greed, and anger or delusion, the result is dissatisfaction/sorrow. In general, negative thoughts are ones that negate yama and niyama, ethical norms and individual observances. Therefore, for the purpose of attaining a peaceful mind, yoga philosophy suggests two invaluable techniques, to be applied when one is in the midst of experiencing any of the thoughts listed above. The first is cultivating the opposite, positive type of thoughts. Iyengar1 describes negative thoughts, such as, violence, falsehood, stealing, non-chastity and greed as ‘pratipaksha bhavana.’ On the other hand, the opposite of these are cleanliness, contentment, fervor or dedicated practice, self-study and surrender to the Universal Spirit, God or faith, described as ‘paksha bhavana.’ The former, negative thoughts run contrary to ethical norms or yamas, and the latter, positive thoughts, are consistent with following individual disciplines, the niyamas. For cultivating peaceful states of mind it is important to follow yamas and niyamas and that is helped by nurturing thinking that is wholesome, based on right knowledge and awareness.
There is an ancient Indian adage that compares consciousness to a lamp at the door. It shines both in the house and out into the world. It makes one aware of the external (out there) and the internal (in here) worlds. Cultivated awareness is about creating a relationship between these two. In this context, in the sutra referred to above, Patanjali reiterates the importance of adhering to the ethical norms and individual disciplines while attending to the practice of the replacing habitual negative thoughts and tendencies with positive ones, attending to the weaknesses in the body/mind by nurturing strengthening options.
The Vibrations of Thoughts…
Everyone’s body is physiologically tied to their thoughts, beliefs and attitudes. To be healthy, one needs to recognize the intimate connection that exists between the mind, body and spirit. Cultivating positive thinking is a first step in raising your personal vibration.
Recent scientific studies, and state-of-the-art scientific instruments, are being used to measure the effects of both positive and negative thinking with respect to disease and optimal health. Never doubt that negative thoughts have just as much power as positive ones. Negative thinking can slowly wear you down, resulting in a host of mental, physical and emotional problems and conditions; including poor self-esteem, depression and even illness.
Do you ever wonder how one person can succumb to suffering during a particular circumstance, while another person will thrive in the same situation? Nine times out of ten it simply boils down to their mental attitude!
Whenever you choose a thought (and your thoughts are chosen by you), your brain cells are affected. These cells continuously vibrate, sending off electromagnetic waves. The more you concentrate, focusing on those thoughts, the greater the amplitude of vibration of those cells, and the electromagnetic waves, subsequently, become stronger.
Positive thinking can raise your vibration up to 10 Hz (vibrations per second), whereas negative thinking can lower your vibration by as much as 15 Hz. These measurements come from extensive research done by Bruce Tainio of Tainio Technology in Cheney, Washington. His company developed new equipment that can measure the bio-frequency of both humans and the foods they eat. Mr. Tainio has conclusively shown that the number one way to start feeling better is to start thinking positively.
Begin by striving to establish and maintain the positive attitude that you will be triumphant in the end, no matter what the circumstances might be. To do this, first begin by observing your thoughts and recognize habitual thought patterns. Remain detached from them and pay close attention whenever a negative thought enters your stream of consciousness. As soon as you realize this is happening, immediately replace the negative thought with a positive one.
There is an old saying: “You get what you expect.” In other words, if you think you are going to fail at something, you will probably fail and the reverse is also true; if you think you’ll succeed your chances of being victorious will greatly improve. Why? Because your energy follows your thoughts and you begin to create or manifest what you desire and expect. By remaining positive you will prove to yourself and to others that you are a victor, not a victim.
Would you like to stand straighter or appear taller? Then read on, yoga can help. No matter what your actual height is, by correcting your posture you’ll add the attractiveness of extra elegance and poise. In reality, yoga is not going to make you grow, but it can noticeably lengthen your spine, improve your posture, making you look taller, thinner, and that will surely give you more confidence.
Postural problems are often caused by spending too much time each day slumped at your desk, hunched over a computer terminal at work, or driving a car. Confidently carrying yourself upright and walking with a nice stride, raises your stature in both height and overall appearance. And there are some yoga asanas (poses) that are sure to help you achieve that desired improvement and make you look slimmer, taller and more agile.
Actualizing that near perfect posture with yoga asana…
Certain yoga poses when practiced regularly will not only tend to improve/correct your posture, but they may well be the solution to help you when shedding those extra pounds off your weight chart. Hold each and every asana for a few seconds in the beginning and gradually increase the time to a minute as you progress. The longer you can retain a yoga asana in its correct form (with focused attention and proper breathing), the greater your reward will be.
Here are some asanas to practice for postural improvements…
Paschima Namaskarasana (Reverse Prayer Pose) – This asana of doing namaskar from the opposite (back) side strengthens the shoulders, shoulder blades, arms all the way down to the frontal finger joints. When you practice this pose regularly your upper back and shoulders become more flexible and strong, lengthening and straightening your spine, as well.
Marjariasana (Cat/Cow Pose) – Based on a cat’s spine stretching exercises, regular practice of Cat/Cow Asana keeps your spine supple and strong, helping to ward off any injury. It relieves any tension in your lower back, purifies the blood and increases its flow to the spine and the internal organs.
Adho Mukha Svanasana (Downward Dog Pose) – This dog-like stretching asana focuses mainly on the upper back. It calms the brain, reducing stress and depression when it’s done regularly. Downward Dog helps to eliminate back pain, insomnia, fatigue and even relieves menopause symptoms. Along strengthening the hands, legs, shoulders and calves this asana has also proven to be therapeutic for asthma, sciatica, and high blood pressure.
Urdhva Mukha Svanasana (Upward Dog Pose) – This asana greatly improves your overall posture while it strengthening your wrists, arms and spine. It energizes your chest, lungs, shoulders and abdomen while stimulating your internal organs. Regular practice firms up your buttocks.
Parivrtta parsvakonasana (Side Angle Pose with a Twist) – This asana plays an considerable role in healing, stretching and strengthening your legs, ankles, groins, chest, lungs, shoulders, spine and abdomen. Regular practice enhances stamina, improves digestion (eliminates acidity) and restores proper balance.
Purvottanasana (Inclined Plane Pose) – Done on a slanting plank, this pose strengthens your wrists, arms and legs. Furthermore, it works on your chest, shoulders and the front of your ankles. It also works well to offset fatigue.
Ustrasana (Camel Pose) – This pose centers on strengthening your wrists, ankles, thighs, groins, shoulders, spine, chest and your stomach. It’s extremely helpful in improving posture; strengthening back muscles, hip flexors and it activates the internal organs in the abdomen.
It is common knowledge that yoga is now a well established (and complementary) approach to managing a wide range of neurological and orthopedic afflictions. And the effectiveness of yoga applies even to the easing of sciatic nerve pain.
Along with being an excellent solution to alleviate pain and improve range of motion, regular yoga practice also works well to relieve the torment for those who suffer from sciatica, a pain (often intense) in the lower back running all the way down the leg. Yoga asanas (poses) that focus on the twisting and bending of the spine combined with stretching and strengthening of the muscles greatly helps to improve both spinal alignment and overall flexibility, this generally results in the reduction of the pressure on the sciatic nerve itself. These benefits are amplified when yoga practice is complemented by medical therapy.
What actually is Sciatica?
Sciatica is generally symptomatic of orthopedic/neurological conditions such as a herniated disk, lumber spinal stenosis, spondylolisthesis, actual sciatic nerve injury and/or piriformis syndrome. Sciatic nerve compression results and that cause inflammation accompanied by pain and limited of movement. The Sciatic nerve is the largestand longest single nerve in the human body, originating in the lower spine and extending all the way down the back of the leg to the toes. Sciatic nerve pain is typically felt in the lower back, subsequently radiating into the buttock and down the back of the leg.
Yoga benefits for Sciatica relief…
Sciatic pain often hampers daily activities and may even become debilitating to the point of leading to a sedentary life for those that suffer the condition. The more movement is restricted by the pain, the worse the muscles stiffen and that further complicates the problems. Alternatively, gentle yoga asanas stretch and relax the affected muscles, promoting greater flexibility and improving the body range of movement.
Regular yoga practice will help achieve:
• Improved spinal stability, alignment and posture.
• The release of undue nerve compression and inflammation.
• Strengthening of the muscles of the spine, hips, groin and inner thighs.
• Increases sense of body balance.
• Stimulation of the nervous system to function optimally.
• Improved blood circulation to the back, hips and legs providing sufficient nutrients and oxygen to muscles.
Recommended yoga poses for relieving the pain of sciatica:
• Bridge Pose (Setu Bandha Sarvangasana): Strengthens the lower back and hips. The stretching of the muscles from this area releases the tension and improves muscle functioning and imparts improved range of motion.
• Locust Pose (Salabhasana): This asana has a therapeutic application, soothing the sciatic nerve pain. This back bending posture stretches the muscles of the spine and buttocks, releasing tension and increasing the blood supply to hip area.
• Cobra Pose (Bhujangasana): Strengthens the spine and firming the buttocks providing com
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)…
Yoga is viewed in the Vedanta tradition as the path which seeks to unite one’s own soul with Atman (the “True Self,” which is equated with the essential, ultimate, eternal, unchanging, nature of the universe).
Most of the Yogas other than Hatha are mostly meditative and more directly aimed at Yoga as end-goal and “union.”
An Overview:
• Jnana Yoga: Union acquired through knowledge. Jnana Yoga is the path of spiritual wisdom and knowledge, in which the intellect penetrates the veils of ignorance that prevent man from seeing his True Self (Atman). The disciplines of this path are those of study and meditation. Jnana Yoga may be considered the practical application of Advaita Vedanta.
• Bhakti Yoga: Union acquired through love and devotion. The most popular Yoga of Indian masses is Bhakti. This is the Yoga of strongly-focused love, devotion and worship, at its finest in love of the One. Its disciplines are those of rites and the singing of songs of praise (called Bhajan or Kirtan).
• Karma Yoga: Union acquired through action and service. Karma Yoga is the path dedicated work, selfless action and service, without any concern for the “fruits” of action.
• Mantra Yoga: Union acquired through voice and sound. The practice of Mantra Yoga influences consciousness through repeating (or chanting) certain syllables, words or phrases. A form of Mantra Yoga is the Transcendental Meditation, which is widely practiced in the West. Rhytmic repetition of mantras is called japa. The most common, highly-regarded mantras are ‘OM’ and ‘OM MANE PADME HUM’.
• Yantra Yoga: Union acquired through vision and form. Yantra Yoga employs sight and form. The visualization may be with the inner eye. A yantra is a design with power to influence consciousness; it is generally a two- or three-dimensional geometric composition, but it can be an objective picture, an inner visualization, or even the design of a temple.
• Laya and Kundalini Yoga: Union acquired through arousal of latent psychic nerve-force. These combine many of the techniques of Hatha Yoga, especially prolonged breath suspension and a stable posture, with intense meditative concentration, so as to awaken the psychic nerve-force latent in the body, symbolized as serpent power (Kundalini), which is coiled below the base of the spine. The force is taken up the spine, passing through several power centers (chakras), until it reaches a chakra in the crown of the head, when intuitive enlightenment (Samadhi) is triggered. The disciplines are severe, best practiced under the guidance of a master teacher or guru.
• Tantric Yoga: Union acquired through the harnessing of sexual energy. Tantric techniques are applied to distinguish psycho/physiological systems. The control of the sexual energies has a prominent part and the union of male and female plays a ritualistic role. Tantric Yoga closely guards its teachings and techniques, being the most secret of all the yogas.
• Hatha Yoga: Union acquired through bodily mastery (particularly the breath); central to all Hatha Yoga disciplines is the regulation of breath, the harmonizing of its positive (sun) and negative (moon) or male and female currents. Hatha Yoga is the most widely practiced yoga in the West, and its best-known feature is asana (poses). Hatha yoga has practical benefits to the health of the nervous system, glands, and vital organs. It’s often a predecessor to (and purifying preparation for) Raja Yoga, which is work upon consciousness itself. Hatha Yoga is the most practical of yogas, working upon the physical body, purifying it, and through the body upon the mind. It’s the Yoga of physical health and well-being.
• Raja Yoga: Union acquired through mastery over the mind. Its principal text is the Yoga Sutras of Patanjali. Raja Yoga is considered royal because the Yogi who practices this yoga regularly becomes ruler over his mind. Raja Yoga works upon the mind, refining and perfecting it, and then through the mind upon the body. It’s the Yoga of consciousness, considered by most, the highest form of Yoga.
Everyday more and more individuals are finding themselves suffering with ailments related to a weakening of the bones. The ageing process is typically blamed for this loss of bone mass and density, but truthfully, severe bone weakness (or deterioration) is not a normal side effect of growing older. This is a relatively new problem that has only been an issue in recent years, and without a doubt, our current lifestyle is to blame. Postmenopausal women are most prone to bone loss, but this now this problem is starting to extend to younger women and even men. The bones are like anything else in the body and must be used (use it or lose it) in order to remain strong and durable. If you are concerned about weakening of the bones (either now or in the future) and are looking to boost your bone mass and density resulting in stronger bones, then yoga might just be the solution for you.
Bone strength is often taken for granted by even the most health conscious individuals. We tend to give a lot of consideration to the health and condition of the muscles, skin, brain and even blood, but the bones and their health is commonly neglected. Our bones function as the body’s silent foundation and they deserve to be properly maintained. Bones don’t require a whole lot of attention; they just need to be exercised regularly, on a daily basis.
When we consider exercising, our motive is usually to lose weight or build muscle; but the bones are also greatly affected (in a positive manner) during any good exercise session. The reason weight bearing exercises stimulate increased bone mass and density is because the muscles pull against the bones during the workout. The bones then respond to this pressure and stress by building themselves up. The stronger the muscles become, the more pressure they put on the bones.
Activities that make the body work against the forces of gravity will increase bone mass and density naturally, but not all types of weight bearing activities are created equal. A large number of them (including jogging, running, step-aerobics, gymnastics, etc.) put a great deal of wear and tear on the delicate cartilage and connective tissue of the joints. Because of this excessive stress, this makes these exercises less than ideal for the long term, especially among the aging. Yoga is a perfect example of a weight bearing exercise that efficiently and effectively builds up density and mass in the bones while increasing muscle strength. And…it does this without putting undue stress on the joints, making it the perfect continual physical practice for maintaining movement and agility. Additionally, yoga strengthens the hips, wrists and spine; the bone structures which are the most prone to problems than any other.
Backbends are known to strengthen and support the spine while seated poses safely open up and work the hips like the other asanas (poses). The Cobra Pose counteracts the forward hunch (Osteoporosis) that many individuals with bone loss suffer and also improves overall posture. Standing poses engage the hip bones, putting a great deal of weight on them, but in a gentle and effective manner and Downward Facing Dog puts weight on the upper spine and the wrists, strengthening these delicate bone structures naturally, building them up over time.
Practicing yoga as part of your daily routine is a simple, thorough and easy way to maintain the optimal bone health, and the best part is that it only requires about 30 minutes a day so it should pose no problem when integrating it into your busy schedule. So, there really are no reasons not to incorporate this healthy practice into your everyday life, only excuses.
• Laya and Kundalini Yoga: