Do You Yoga?


It's the hottest trend: you've heard Madonna talk about it; you've seen Woody Harrelson recite his lines while in a handstand. Your latte addiction is in full swing and you need something relaxing to balance it out. Some deep breathing might help, especially if you put down that cigarette. Plus, since you have a hard time squeezing in gym time, you've gotten a little tight in the hamstrings.

Still, you're not sure exactly what yoga means, or exactly what it will require of you. Well, let's see if we can help clear up some misconceptions and get you on the road to your first handstand.

Learn about the background of yoga

What is yoga? First off, yoga is not a bed sheet worn to the Animal House party, nor is it a soft milky substance often served with fruit filling. And while you may think that word "Yogi" may have come to fruition in the mid-60s, along with the terms "Boo-Boo" and "Jellystone Park," you'd be wrong.

Yoga first popped up more than 3,000 years ago in what we now call India. The word "yoga" comes from the Sanskrit word "yuj," which means "to bind, join, attach, and yoke."yuj" also means "union, to direct and concentrate one's attention on, to use and apply." In other words, yoga is about concentrating on your mind and body to bind yourself to God. It's about disciplining yourself to balance your mind, soul, and emotions, so that you can connect with your individual spirit (your "jivatma"), which is in turn part of the Supreme Universal Spirit ("Paramatma," a.k.a. God). It's about focusing your energy into constructive channels. And the name of an individual who follows the teachings of yoga is known as a "yogi." You probably have a newfound respect for the spirituality of our pic-i-nic basket-stealing friend.

There are actually lots of different types of yoga;  Just FYI, the term "yoga" can refer to any of these things:

• karma yoga -- focuses on giving of oneself without expecting any reward
• jnana yoga -- a philosophical approach to unveiling the illusions of the world
• bhakti yoga -- channeling emotional energy into one's spiritual practice
• rhaja yoga -- focuses on concentration and mind control

It is within rhaja yoga that we find Hatha yoga, the physical practice, which is what you will read about here.

Learn about the different styles of yoga

As there are many styles of dance, so are there many forms of Hatha yoga. In fact, a new one might be developing right now, as a teacher puts his/her own stamp on a specific technique. Current popular styles include (but are not limited to):

• Gentle yoga, which is sometimes also called by the generic name "hatha yoga" --this usage of "hatha" is debatable; some folks believe the term should only be used to refer to the general idea for all physical yogas, while others use it colloquially to refer to the gentler style. In Gentle yoga, the focus is on long stretches and flexibility, with slow, deep breathing (yogic breathing is known as "Pranayama"). This can be very soothing for the mind -- it is the kind of mellow style most people picture when they think of yoga.
  
  
• Kundalini Yoga, which works on the premise that the body has eight "chakras," and through use of "breath of fire" (rapid breathing), one can heat up the body from the bottom up, eventually "raising kundalini" to achieve a feeling of high enlightenment.
  
  
• Power yoga, which is also known by the Sanskrit term Vinyasa yoga (a "vinyasa" is a series of rapid movements which warm up the body all over). This is a very active form of yoga, in which a person is moves quickly through the poses (called "Asanas"), not holding them as long as in other styles. It is virtually guaranteed that you will sweat a lot in this; it is not for the faint of heart and gives a real challenge to the muscles.

 DECIDE IF YOGA IS RIGHT FOR YOU

Health: First off, there are many reasons why participating in yoga is good. It strengthens your cardiovascular system, for one, and we know how important that is. It also strengthens your muscles and stretches them out, which can help avoid muscle aches from any previous workout or just daily living. Sitting at a desk all day can round the spine and constrain the neck; yoga helps make up for that. Yoga is especially ideal for people that are overweight, elderly, pregnant, or all three. It's gentle, so it doesn't shock the body.

There are mental health benefits too. Yoga promotes a feeling of clarity and serenity -- there's a reason many people who do yoga seem so relaxed and focused. When you're trying to balance on one foot with the other foot held up three feet in the air, you learn how to center the mind on just one thing. This can be helpful in all sorts of situations. You also will become more centered and focused, your body will be more limber and those little creaky pains will dissolve, and you will wake up each day feeling calm and refreshed. You will also have something in common with yoga-crazy stars like David Duchovny, Julia Roberts, and Ricky Martin. Our recommendation: enjoy!

Difficulty: Pretty much everyone can do some aspect of yoga. However, if you do have any injuries or are pregnant, please tell your teacher before starting your first class -- there might be some things to avoid. However, in general, even the novice can find some position that feels good. You don't have to put both legs behind your head on the first day (or ever). However, if you simply do not enjoy stretching of any sort, then you probably won't mesh with yoga classes.

Lifestyle: You may be wondering, "But I like a good steak and really really enjoy all my material possessions. Can I still do yoga?" Well, sure. Although some yogi's adopt vegetarianism as part of a complete yogic lifestyle, you are under no pressure to change anything. Take what you want, and just enjoy.
Time: Most classes range to about an hour, and for home practice we recommend at least 45 minutes. Since much of the benefit of doing yoga comes from the deep breathing and focusing on the sacred experience, trying to sneak in a 20-minute series might not give you enough time to shed the weight of the world that rests on your shoulders. So you need to give yourself time to let go of that repressed anger at your boss, take a deep breath, and start moving. If you can't take an hour or two out of the day, then yoga might present a problem to you.

Money: You might be a crazy workaholic, or you might just be cheap? In either case, you might not be so hot on getting into the yoga culture if you can't spare an hour or a couple of bucks. Yoga classes generally cost about $12 a session (the price of a movie and a package of Goobers!). However, you can often get discounts in package deals, like paying $90 for 10 classes. Another point: you don't HAVE to do yoga in a class. You can try yoga in your own home. 

BASIC YOGA STANCES

You may have heard that yoga positions and movements have funky new age names like "turtle greeting rock" and "tree growing toward sun." Yes, there are some fun names, but that's part of the fun of yoga!

The "sun salutation," which we are about to teach you, is the standard opening series in a yoga class. It wakes up your mind and body, and prepares you for upcoming postures. Think of it as a moving mediation rather than exercise. With each breath, in and out, try to imagine yourself relaxing. This is your time for yourself. Be sure to focus on the breathing here; it makes all the difference between calisthenics and relaxation.

1. Stand at the top of your mat (or towel) with your feet together and your hand in prayer position in front of your chest.

2. Breathing in, arch your back slowly, extending your arms above your head and stretching your spine (interlocking your thumbs if you so choose).

3. Breathing out, bend over, touching your toes if possible.

4. Breathe in, look up, bend your left knee and place your left foot in front as if you are lunging forward, and send your right leg behind you, knee resting on floor.

5. Keeping the breath in, move into a push-up pose, with your head and hips off the floor.

6. Exhale, bend your elbows, and lower your chin (or forehead, optional), chest and knees to the floor, keeping the butt in the air and stomach off the floor.

7. Inhale, slide your chest forward as you arch your back and slightly bend the elbows. This is called the "Cobra."

8. Exhale as you fold your body forward and lift up on your heels, forming a V-shape with your body (feet on floor, bottom up, head down, hands down).

9. Inhaling, lunge forward with your right foot, sending the left foot back with knee on floor, and head tilting up.

10. Exhaling, bring left foot up to meet right, standing up and bending forward, trying to touch head to knee (don't worry about how far you go; just fold over so it feels good).

11. Inhaling, feet together, lean back, stretching your arms behind you.

12. Exhale, come back to center with arms at your sides.

13. Repeat 5-7 times for a good warmup, alternating which leg you send forward first.

 FOLLOW PROPER ETIQUETTE

Proper yoga class etiquette is pretty obvious: Turn off your cell phone before entering the room or else everyone will hate you and you will never be welcome in class again. Also, wear clothes that are loose-fitting enough so if you need to do a split, your pants won't rip, and make sure to wear shorts that stick to your body enough so that you won't, um, embarrass yourself in certain positions. Wear tops that can be tucked in (or sports bras, for women, or men, hey, whatever makes you feel good) so that if you do an inversion (headstand, etc.) your shirt will not float over your head.

Generally, try not to call out in class and DO NOT have conversations with your neighbor. The attitude in yoga class is quiet and respectful. We recommend you bring a handkerchief (certain breathing exercises might make you want to blow your nose), and some water in a bottle. If you are taking a Power yoga class, make sure to wear as little as possible, as you are certain to feel heated up within minutes.

Do not wear shoes or socks (the better to center yourself and feel the "earth" beneath), and try to not have stinky feet. Do not eat for at least and hour and a half before class, or you may regret it. And if you have long hair, tie it back or it will fall in your face and blind you, and you will spend the whole class falling down.

Typically, a yoga teacher will have the students recite "Om" at the beginning and end of class. So when your teacher starts to Om, either join in immediately or wait until a couple of others begin if you're shy, and then let it rip. Your voice is important; it contributes to the energy in the room.

That's it! The basics of Yoga. Try it, it just might be what you are looking for.