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22 | 0ut_in the Mountains | Februar 2000

I YOGA 101

photos Jordan Siiverman p

 

   
 

BY HEATHERPEAKE

he word “yoga” comes
I from the Sanskrit yug,
meaning “union” or “to
join.” It first appeared in the
scriptural writings of the Far
East, called the Vedas, around
3000 BC. While not a religion in
itself, yoga has been a part of
Hinduism for millennia. Only
through the integration of body,
mind, and spirit can one unite
with the Absolute, or Brahman.
Through meditation, exercise,
chanting and conscious action,
yoga seeks to join the self with
Brahman.

There are more than a dozen
branches of yoga, each with a
different philosophical path to
the Absolute. Raja yoga, for
example, is the path of physical
and mental control. Jnana yoga
is the path of knowledge — some
call this the hardest discipline.

' Bhakiti yoga is the path of devo-

tion. Karma yoga is the path of
action. Tantra yoga, now associ-
ated with sex, is actually the path
of uniting the masculine and
feminine aspects within us all.
The divisions between all the
various practices are sometimes
hard to find; they tend to inter-
link and overlap. When most of
us think of yoga, we are thinking
about Hatha (pronounced
“hatta”) yoga, which some see as
the introductory study for Raja
yoga. “Ha” is the Sanskrit sym-
bol for sun, and “tha” for moon.
These represent the positive and
negative forces of life; Hatha
yoga is therefore the yoga of bal-
anced force. Through body posi-
tions ‘called asanas, breathing
techniques and meditation,
Hatha yoga seeks to enhance the

- prana, or life force.

The prana enters the body
through the breath; so much
attention is paid to controlled
breathing techniques. The body
has to be a worthy host for the
prana, and the various exercises
seek to perfect the functions of
the muscles and organs. The
mind has to be quiet and calm to

receive the pram — thus the
emphasis on meditation. To
practice one aspect and exclude
the others is to lose balance, and
lose, in the process, the fiill ben-
efit of the yoga experience.
Today, yoga therapy is being
used to help people with ail-
ments as diverse as heart disease,
high blood pressure, diabetes,
chronic fatigue syndrome, asth-
ma, carpel tunnel syndrome,
cancer, infertility, migraines,
depression and AIDS. It is not a
cure for any of these problems,
but it can promote healing and
improve the effects of traditional

therapies or shorten recovery

time.

You don’t have to be sick to
reap the benefits of yoga.
Regular practice can significant-
ly reduce the general stress and
anxiety of daily life, making you
more resistant to sickness or dis-
ease. Increased flexibility and
coordination reduces the likeli-
hood of chronic muscle prob-
lems or fractures.

As with many alternative
therapies, researchers aren’t sure
exactly how yoga works physio-
logically; studies are now under-
way at the National Institute of
I-lealth’s Office of Alternative
Medicine. Obviously, many of
its positive results involve stress
reduction and enhanced body
awareness. Any kind of moder-
ate exercise releases endorphins,
the body’s natural painkiller. But
the critical factor may be yoga’s
emphasis on breathing aware-
ness.

Respiration may be a reflex,
but that doesn’t mean we do it
effectively. Most of us breathe
shallowly, in through the mouth,

‘filling only parts of our lungs.

Yogic breathing draws air in
through the nose and fills the
diaphragm, the dome-shaped
sheet of muscle attached to the
lower ribs. This better oxy-
genates the blood, simultaneous-
ly energizing the blood and
calming the mind. Once this
becomes a habit, its impact is
ongoing.

BOB GREEN M.A.

LICENSED CLINICAL MENTAL HEALTH COUNSELOR

South Burlington
Individuals and Couples

(802) 658-2390
(300) 830-5025

 

“ii

(802) 586-7793

Maryanne Southam

Doctor of Oriental Medecine
Licensed Acupuncturist (NM #496)
Chinese Herbalist
Licensed Massage Therapist (NM #384)

P.O. Box 52
Craftsbury, VT 05826

PHONE: 802/524-9595
FAX: 802/524-2867

 

NORTHEAST DIVISION

Carol Thayer, MD
Kerri Ashling, MD

3- PO Box 1160, RD2 - ‘Fairfax, VT 05454

       

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There’s no standardized certi-
fication for yoga instructors,

although some professional
organizations so certify mem-
bers, and any reputable health
club will make sure their instruc-
tors are well trained and up-to-
date. When shopping for a class,
ask if you can observe a session
first, and see if the instructor has
a style you’re comfortable with.

Sessions generally last 45
minutes to an hour. Most begin
with some gentle warm—up exer-
cises, followed by controlled
breathing routines. This loosens
the body up for the postures that
make up the bulk of a yoga
workout. Ranging from neck-
rolls to elaborate poses, the idea
is to stretch the muscle groups
and gently compress the organs
in a specific sequence. Class
usually ends with a period of
meditation.

Ideally, you should plan to
attend classes at least once a
week. Your instructor might also
suggest exercises you can do on
non—class days. Some can also
give you nutritional and lifestyle
advice that can help you towards
maximum health.

And if you don’t want to take
classes? Especially for begin-
ners, it’s probably best to work
with an instructor to make sure
you’re moving and breathing
correctly and safely. That said,
there are numerous videos for
every skill level. Try to preview
tapes before you buy, because
just as there’s no universal stan-
dard for instructors, there’s no
rating system for exercise tapes.

A cautionary note: consult
your doctor before beginning
any new exercise program.
People who have had recent
back surgery or injury should not
undertake yoga until fully
healed. Likewise, you’ll want to
check with your doctor if you
have high blood pressure, arthri-
tis or heart disease. Also, be sure
to tell your instructor of any
physical problems, because you
may need to avoid certain pos-
tures. V

 

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JACKIE LEVIN, RN, MS
clinical nurse specialist in holisitlc
nursing integrates mind-body
modalities into your current plan
of care enhancing health, healing
and well-being.

802-660-8345

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