The goal of yoga is to unite the mind,
body and spirit. Using the techniques of yoga as delineated in the 8 limbs
of yoga (yama, niyama, asana, pranayama, sense withdrawal, concentration, meditation
and contemplation), the ultimate goal is a rebalancing of the body and mind.
Asana and pranayama work are essential in releasing tension in the body, conditioning the body, breath and mind, and preparing for the deeper, more inward turning work of the four inner limbs. Even in asana practice, the yogi should try to find stillness and balance within each asana. This involves really turning into your self and your body, and how each asana makes you feel. Notice any areas of tension that you may discover as you move through your practice.
Allow your breath to guide you in your movements, keeping your tongue and throat relaxed throughout. Most importantly, take adequate time for savasana at the end of your practice. The absolute relaxation of mind and body that is only found in savasana is key to resolving and releasing deep seated tensions. The Yoga Sutras of Patanjali (the Indian sage who codified or wrote down the essence of yogic thought) detail the goals and rationales for the various techniques and practices of yoga. The final Pada or book of the Sutras sums up the goal of yoga, which according to Patanjali, is to yoga to eliminate the root cause of emotional and physical suffering (Ref B.K.S. Iyengar Yoga, pg 11.)
One of the most rewarding (and fun) places to practice yoga is outside.
The ancient yogis were very much in tune with their environment, and with its
animal and plant inhabitants. The names of some of the asana (i.e, tree pose,
mountain pose, Warrior I) are embodiments of the nature or character of an
object or feeling. By tapping into this spirit of expression, one can often
gain insight into the asana one is performing. Nature and the natural world
were everywhere for the ancients, and a source of continual inspiration. It
stands to reason that yoga outdoors can offer the opportunity to experience
unity or yoga with nature as well as within yourself. The absolute portability
of yoga (have mat, will travel) also lends itself nicely to taking your practice
on the road. Whether by the shore of a quiet lake, on a mountain, or overlooking
the constantly moving waters of the ocean, one can find inspiration and grounding
for your yoga practice. If you can’t physically go outdoors, try bringing the
outdoors in via sounds, music, pictures, and smells. The demands and stresses
of everyday life can be much more manageable when one has achieved a degree
of equanimity and balance, which is frequently achieved with regular, dedicated
yoga practice.
(Please see day 19 for our Global Mala held outside)
Stress is the number-one
perpetuating factor of chronic, preventable diseases in today’s fast-paced,
consumer-driven, technology-laden society. Yoga, in turn helps people not only
manage their own stress, but learn to become more in tune with their physical
and emotional states. A variety of scientific studies from both India and the
U.S. have shown yoga as a statistically significant intervention for chronic
health problems such as anxiety, depression, heart disease, headaches, high
blood pressure, infertility, insomnia, irritable bowel syndrome, and obesity
to name a few. Timothy McCall, M.D., advises that people with chronic conditions
seek an exercise program under the advice of their physician and seek a yoga
teacher or therapist with a good base knowledge of their particular condition.
Furthermore, he advises yoga as a complement to, and not a substitution for
traditional medical treatments. Because yoga typically helps people become
more in tune with their bodies, they can work with their physicians to determine
doses of medication that are appropriate as changes in the body become apparent.
In his book “Yoga as Medicine,” he states:
Yoga makes economic sense not just for individuals, but for the insurance industry, and the entire country. Health care costs continue to rise each year, growing faster than overall inflation, a pace that is unsustainable. The likely result will be further cost-cutting, denial of benefits, larger numbers of people without medical insurance, and people who do have coverage having to jump through higher hoops to get it. If therapeutic yoga were to come into much greater use in the United States, the result could be billions of dollars in savings, not to mention a major reduction in suffering. Many cardiac procedures like angioplasty and bypass surgery could be prevented. The number of back pain operations could be cut to a small fraction of what it currently is. Among people practicing yoga as medicine, expenditures for drugs to treat diabetes, heart disease, hypertension, asthma, and arthritis would likely decline. Reduced use of prescription drugs and lower doses of those used would mean substantial reductions in serious drug side effects and dangerous drug interactions, themselves among the leading causes of hospitalization and of death.”
Yoga is truly a past time for all ages. There is no age too young or too old to benefit from the practice of yoga. The non competitive aspect of yoga, with its inward focus, can make it very attractive for children, especially children with special physical or mental challenges. Yogic practice produces a quiet, stilling of the senses, and an overall feeling of calm and equanimity.
A yoga practice which puts the yamas and niyamas in action, and makes them relevant for kids (non violence, truthfulness, contentment) can do a lot to influence encourage happy well-adjusted children. As discussed previously, yoga can also be made accessible for people with a variety of physical and health challenges. Maintaining activity, range of motion, balance and activity are essential to have happy healthy older adults. A recent article in Yoga Journal (August 2008, pg 86) Highlights the myriad benefits of yoga for older students. The only requirement is a desire to try and enhance your life.
Global Mala Project for Peace @ Yakima Yoga
Founder/Catalyst Shiva Rea
September 19, 2010
108 Sun Salutations
Sunday, Sept. 19th, 11:00am-1:00pm
Suggested Donation: $10
Location: the park on 2nd St and Yakima Avenue
Experience the power of meditation in action. Unite locally, with the Yakima Yoga community in 108 Sun Salutations, to help promote peace and consciousness world wide. The global mala is an offering to further the United Nations International Peace Day. People from around the world will participate to form a "mala around the earth" through collective practices based upon the sacred cycle of 108. Mala is the name of the sacred prayer beads used in India and Tibet. They are composed of 108 beads.
Yakima Yoga's Global Mala event is dedicated to practice and seva - service by integrating local action. Yakima Yoga will donate all proceeds from the event to the Yakima Youth Suicide Prevention Program.
Because yogic practice is a comprehensive system integrating mind, body, and spirit, it can be particularly tailored to those with special physical or emotional needs or disabilities. Through a series of asanas (modified if necessary for special physical needs), breathing, and meditation practices, one can learn not only to accomplish what once seemed physically impossible, but learn about self-acceptance and compassion. In essence, the practice of yoga strips people of their differences and brings them down to one common denominator: their own humanity.
It is important for people with special physical or emotional needs to speak with the instructor before class so modifications can be made to the poses as necessary. It is also important for people with significant disabilities or health concerns to seek a teacher with appropriate medical knowledge. Once this is done, the teacher and student can embark on a journey of learning and self-discovery.
Through my training with Jo Ann Lyons, pioneer in adapting yoga for special needs in the San Francisco Bay Area, I have witnessed long time students of Jo Ann with spinal cord injuries performing headstands, severe cerebral palsy demonstrating backbends, and chronic fatigue syndrome participating in an hour-long class. On the outside, these may look like huge accomplishments, but the true growth has been the teacher/student accepting and overcoming challenges within the physical body. For more info on this program, go to Piedmontyoga.com.
As the overall practice of yoga asanas can quiet the mind
and body, there are some particular poses which are especially quieting and
restful to both mind and body. Some pose combinations can even aid in battling
insomnia. Try some of the listed poses when you need a little help relaxing
or sleeping. Posefinder in Yoga Journal has details on set up and props needed.
For restorative poses, holding the poses for longer periods of time (5-15 minutes)
is most beneficial for optimal relaxation and release. Doing one or two poses
that are held for a longer length of time can be very beneficial.
Let your environment be one conducive for rest, and relaxation, and see the benefits of these poses.
Legs up the wall poses – Viparita Karani
Child’s pose – Balasana – may do supported version with torso on a bolster
Supported Seated Forward bend – Salamba Paschimottansana
Reclining Bound Angle pose – Supta Baddha konasana
Reclined hero pose – Supta Virasana Supported
Head to big toe pose – Supta Hasta Padangustasana
Supported Fish pose – Salamba Matsyasana Savasana