Benefits Of Yoga
The practice of Yoga has been used for centuries to promote a sense of physical and spiritual well-being. Although the origins of Yoga are shrouded in mystery, it is generally accepted to have begun at the dawn of civilization some 5000 years ago. A number of respected scholars have suggested that Yoga grew out of the shamanistic culture of Mehgarh, located in the region now known as Afghanistan. In fact, many facets of Hindu culture have their roots in Mehgarh.
The principle goal of the practice of Yoga is to assist practitioners in the transcendence of the human condition. It was an attempt to discern the order of the cosmos, and to apply those principles to daily living. Yoga has been linked to the Indus civilization, which was one of the oldest and most advanced of the ancient cultures. This civilization also gave birth to some of the oldest scriptures ever discovered in modern times. The Vedas are considered by many as a form of divine revelation, and contain many references to a higher power and to the practice of Yoga.
On the physical plain, Yoga has shown incredible promise in treating and managing many illnesses. The practice of Yoga has a number of physical benefits for practitioners. It facilitates flexibility, and assists in the lubrication of joints, tendons, and ligaments. Many of the poses and positions work to massage the organs, thus stimulating the body’s detoxification process. The physical benefits of Yoga are often considered secondary to the spiritual development. Yoga has the incredible ability to bring into harmony the physical and the spiritual elements of the individual experience.
Meditation also plays a significant role in Yoga. By combining intense meditation with specialized physical exercise, practitioners are able to achieve a unity of body, mind, and soul. The intent is to create a sense of balance and harmony, both internally and externally. The emotional calmness associated with meditation works to reduce stress, which is considered by many as one of the root causes of physical illness. The primary goal of Yoga is to empower the individual to transcend the physical world and to achieve a sense of enlightenment or self-realization. For those interested in understanding and fully realizing the oneness of all things, a commitment to the principles and practice of Yoga will undoubtedly unlock the secrets of the cosmos in all their wondrous glory.
Ustrasana: Camel Pose
Ustra means “camel,” and ustrasana (pronounced oohs-TRAH-sah-nah) imitates the hump of a camel. Your shoulders and chest become more open and mobile through the camel pose. Your abdomen is stretched, digestion is improved, rib muscles are strengthened, and the pose can also help sciatica (a painful condition felt in the hip or thigh, resulting from inflammation of the sciatic nerve—a long nerve that starts in the hip and runs down the back of the leg).
When practicing the camel pose, pretend there is a wall in front of you and you are pressing your thighs toward it. Bend only as far backward as you can while keeping your neck properly supported by your neck muscles.
1. Begin on your knees with your feet behind you, legs and feet together or slightly apart.
2. Stretch your hips and thighs forward as you reach behind you with your arms. Pretend there is a wall in front of you and your thighs stay pressed against the wall. The spine extends and lifts up as you lean back.
3. Let your body bend backward and your head tilt back. Look up. If you can’t
reach your heels, eventually you will. Take it gradually.
4. Take several deep breaths in the pose, then exhale as you release and come forward to the beginning position.
5. Getting Started: If this pose is too difficult, you can place a chair or a footstool
behind you and use it to support your elbows or hands (depending on the height of your support) behind you. Remember not to let your head hang loosely, but to support it with your neck muscles as you look up.
Urdhvamukha Shvanasana: Upward Facing Dog
Urdhva means “upward,” and mukha means “mouth” or “face.” Shvan means “dog.” Urdhvamukha Shvanasana (pronounced OORD-vah-MOOK-hah shvah-NAH-sahn-ah) looks like a dog stretching upward. (Yoga shows great respect for dog poses—after all, what is “dog” spelled backward?) Upward facing dog is great for a stiff back. It strengthens the spine, alleviates backaches, increases respiration and circulation (especially to the pelvic area), and strengthens the eyes.
1. Go into the cobra pose, then inhale further and straighten your arms, keeping your back legs strong (this takes the pressure off your back).
2. Inhale and lift the front of your body off the floor as you look up. Continue to lift so your hips and legs are held just slightly off the floor, too. Your hands and the tops of your feet are the only parts of your body making contact with the floor in this advanced version. Let your arms do much of the work, not just your spine (as in the cobra pose).
3. Exhale as you come back down to the floor.
Dhanurasana: Bow Pose
Dhanurasana (pronounced DAH-noo-RAH-sah-nah), a.k.a., the bow pose, is a highenergy pose. Imagine your body is like an archer’s bow ready to launch an arrow. This pose keeps your spine supple, tones your abdomen, massages your back muscles, strengthens your concentration, and decreases laziness. When in the bow pose, be sure to grab your ankles, not your toes or feet. If you can’t grab your ankles, simply bring your hands back as far as you can alongside your body. Move your hands toward your ankles, not your ankles toward your hands. Keep your elbows straight, not bent, and don’t lift your shoulders up to your ears—keep them pressed down.
1. Lie on your stomach. Bring both arms behind you and bend both knees.
2. Grasp your ankles with your hands.
3. Pull your body so it lengthens like a bow, and look up. Hold for two or three breaths.
Half Bow
In the half bow, the bow is strung one string at a time. When in the half bow, be careful not to lean over to the side that is held straight. Balance both sides of your body. Be sure to breathe. You’ll be able to tell how much caffeine you’ve had lately by how much your straight hand shakes!
1. Begin on your stomach as with the bow pose, but extend your left arm straight over your head, palm down.
2. Bend your right knee and bring your right arm back toward your right ankle.
3. Push your stomach into the floor with your tailbone tipped toward the floor. Lift your head and chest. Keep your focus on the outstretched arm.
Rocking Bow
The rocking bow is the full bow plus! It aids digestion, relieves constipation, and tones the intestines. The fuller the bow, the easier it is to rock and roll!
1. Get into the bow pose.
2. Using your breath, rock your body back and forth. Inhale as the body rocks back, exhale forward. Keep your arms straight.
