Week 1

Day 1 — What is Yoga?

The term yoga originates from the Sanskrit word “yug” which means to “yoke, or join together.” The practice of yoga is thought to have originated along the Indus River Valley in ancient India an estimated 6,000 years ago. Many forms of yoga have emerged from the original practices, but in the West the most common practice is hatha yoga, the yoga of action. Translating as ha-sun and tha-moon, hatha yoga refers to the joining or yoking of the sun and moon energies in the body. Yoga is the harmony of oppositions that occur in the human experience through the body, mind, and spirit, leading us to the truth of who we are.

Some of the most important writings concerning yoga, its philosophy and practice are the Yoga Sutras, codified (written down for the first time) by the sage Patanjali.  Written between 500 and 200 B.C., the Sutras (thread) are 195 passages, or concise descriptions of the yogic path. All schools or types of yoga can ultimately be traced to this common source, with different schools emphasizing different points presented in the Sutras.

At Yakima Yoga, we strive to introduce students to asana and breath work as a foundation to a more extensive yoga practice. While other aspects of yoga practice, as detailed in the subsequent days, are important aspects of the whole practice, it is not necessary for one to explore these aspects to benefit from the effects that the asana (postures) and pranayama (breath) practices can have on one’s physical and mental well being. These brief writings serve as an introduction to yoga philosophy.  There are numerous books, magazines and websites for individuals interested in more in-depth information.

Day 2 — Why Yoga?

We all know yoga is good for us, but why? 

The ancient practice of yoga has stood the test of time. For thousands of years people have connected mind, body and spirit through yoga. The benefits are vast.

For the body: Yoga can improve muscle strength and flexibility, balance, spinal movement in all directions; creating length and mobility, relieve tension and tightness, stimulate our internal systems for enhanced health benefits including improved circulation, respiration, and digestion.

For the mind: Yoga helps us to become aware of the constant chatter in our minds. It works to quiet and clear the mind, leading us to a place of stillness and contemplation. With a calm mind we are better able to be in the present moment. Worries of the past and concerns about the future are less important and our focus on daily living is enhanced. Perhaps we sleep better, eat better, and react to stressful situations better. Yoga is a pathway for developing awareness.

For the spirit: Yoga gives us a pathway for looking inward. It is not necessarily discovering a new self, but instead coming full circle back to the essence of who we are – our true self.  A lack of knowledge and awareness of our highest potential leads to separateness. Yoga creates unity – of mind, body and spirit. 

Day 3 — 8 Limbs of Yoga

Rather than sequential steps, the 8 limbs of yoga are regarded as inter-functioning spokes of a wheel, with the effective action of one required for effective function of all.  The 8 limbs of yoga are thus all related, and work to help the individual achieve yoga or unity of mind, body and spirit.  The limbs can be sub-divided into inner and outer groups.  The outer limbs; yama, (day 4), niyama, (day 5), asana and pranayama (day 6) deal with external aspects of one’s relationship with the surrounding environment.  This includes the physical aspects of the body and how the individual relates to him/herself and the surrounding world.  The inner limbs; pratyahara, (day 22), dharana, (day 25), meditation, (day 29), Samadhi (contemplation); deal with the inner or subtle relationship of the mind, spirit and divine.

The goal of work on the outer limbs is to purify and cleanse the body and mind, and prepare it for the work of the inner limbs.  The inner limbs work at illuminating the mind.  The limbs are paired (yama/niyama, asana/pranayama, etc), in the fashion most compatible for simultaneous work.  It is important to note that asana is always paired with pranayama, emphasizing the importance of breath work along with the physical postures.

Day 4 — Yamas

Yama is the first limb of the 8 limbs of yoga. The yamas, or ethical restraints, work with the niyamas, or moral observances, in achieving discipline and clarity of the mind. Both yamas and niyamas can be practiced on 3 levels, physically, verbally, and intellectually. The yamas deal primarily with the actions of the individual. Of the five yamas, non-violence, truthfulness, non-stealing, temperance or nonsensuality, and non greed, non violence or ahimsa is the most important, and the one restraint to which all of the others can be traced. An example of ahimsa in yoga practice would be not forcing the body into an asana. Truthfulness in asana practice can be demonstrated when we admit when our body is tired or stressed, and change our practice to one less vigorous to honor this fact. As with the practice of the 8 limbs of yoga, work with the yamas (and indeed the niyamas) is ongoing and simultaneous. The goal is to help the individual have a better relationship with him/herself and the environment.

Day 5 — Niyamas

Niyama is the second limb of the eight limbs of yoga.  The niyamas are guidelines for our relationship with our self.  They outline principles of positive action designed to help us achieve a greater sense of self-awareness and consciousness.  

The 5 principles are:

These principles build upon one another.  Purity leads to contentment.  By becoming content with one’s self, we are better able to practice moderation in our actions.  Through this self-discipline, one can hope to achieve more insight and awareness into one’s self and to the universe. Of these 5 observances, the most important is contentment, or santosha, since only by becoming content with one’s self can one hope to achieve more insight and awareness into one’s self - and to the universe.

Day 6 — Asana and Pranayama

Asana (the postures) and pranayama (prana-breath or life force, yama-control) work simultaneously to condition, calm and balance the body and mind, and bring both to a state where quietness of the body is possible, which then makes it possible to quiet the mind.  For the practice of all 8 limbs of yoga, the external work done with asana and pranayama (and yama and niyama) then prepares the mind and body for the work of the inner limbs.  For individuals who only practice asana and pranayama, these extremely valuable practices can teach deep relaxation,  release of chronically held tensions, and aid in a holistic way in treating or ameliorating the symptoms of some medical illnesses.  Asana work can give insight to the workings of the mind, since the body and its restrictions can provide a roadmap to the workings of the mind. Pranayama or breath-work can aid in calming and relaxing the mind so that one can really listen to the nonverbal messages that the body may be sending.

We will give some examples of basic asanas and asana practices in subsequent days.  For yoga novices, an excellent resource for viewing the appearance of these asanas, including a listing of indications, contraindications, and benefits for each asana can be found at yogajournal.com, in the Pose-finder section. Like any physical activity, individuals with pre-existing medical conditions should consult with their physician before beginning any new physical activity, including yoga.  Level 1 and Gentle yoga are also excellent ways to begin to explore yoga practice.

Day 7 — Building a Home Practice/Asana selection

A home yoga practice is a wonderful way to deepen your understanding not only of asana or yoga postures, but of yourself.  Yoga itself is a journey of discovery, and your home asana practice can likewise change and grow as your personal and physical needs change. Pick a regular time(s) of practice and as much as possible given your personal schedule and maintain this time. The regularity will train both your body and mind to look forward to your practice.  Initial equipment is simple; just a mat, blocks (or firm books) and a strap (or even the belt from a bathrobe) are all that you need. As you practice, concentrate on developing balance, stability and comfort in each asana.  What initially requires a great effort will eventually become effortless; this is another goal of asana practice. Work on creating balance between right and left sides, and develop stability wherever you are in expression of an asana.  Remember, the “perfect” articulation of an asana is that which you are able to do here and now.  There is no competition, so really try to avoid comparing your self to others or even to previous days of practice.  Each day of yoga practice is sufficient to and of itself.  Listen to your body, as it will tell you when an asana or element is uncomfortable, which will then allow you to explore the reason for the discomfort and discover what eases it.  This is how you will learn in your practice.

Perhaps the most important thing to remember in asana practice is to BREATHE.  The breath is vital to us in life and vital to the full experience of any asana practice.  Yogic breathing is different from most other physical activities as the entire respiratory cycle occurs through the nose.  Not only does nose breathing limit the flow and amount of air inspired, but it also avoids breath holding and gasping, both of which are common with mouth breathing.  The breath should assist you in attaining a deeper and more satisfying practice, and more comfort in your asanas.  Keep your respirations smooth, and avoid breath holding and mouth breathing.  Relax your tongue, and throat, and learn to release your soft palate (in the upper back part of your mouth), so that you learn to keep all of the inner aspects of your body quiet and soft throughout your practice.  This will also allow you to release any gripping in your muscles, which you may be holding unconsciously.

The one caveat in your practice is that a time for savasana should be included in each practice no matter how short.  It is during savasana that your body and mind assimilate the work you have done during your active asana practice.  The relaxation in savasana also allows the body to rest and recover from its work.  Ahimsa or non-violence is a key guiding concept in all yoga asanas. Be kind and attentive to your body and its varied needs.  Again, the regularity of your practice is much more relevant to its ultimate benefit than the duration of your practice.  With repetition, skill will grow, and increased intensity, duration and frequency of practice will be possible.  Even so, respecting the needs and restrictions of your body is vital in the practice of even the most experienced yogi. The most relevant asanas for beginners are standing poses.  These will cultivate strength, balance, and stability, and serve to generate muscular heat, and form the foundation for more advanced asana work. 

We will give some sample practices in the days to follow. 

Again, the yogajournal.com site is an excellent resource for brand new yoga students for details on pose indications, contraindications, and step by step details for performance.