Prana --Breath of the Soul

Occultists have always taught that a substance or principle existed in the air from which all activity , vitality and life was derived. Thus we now focus upon “Prana”, the Sanskrit term meaning “Absolute Energy”.

We understand Prana to be the principle of energy exhibited in all living things - the characteristic which distinguishes them from a lifeless thing. We refer to it as the Vital Force. It is found in all forms of life, from the amoeba to man, from the most elementary form of plant life to the highest form of animal life. Prana is all pervading.

Prana must not be confused with the Ego – that bit of Divine Spirit in every soul, around which clusters energy and matter. When the Ego leaves the body, the Prana, being no longer under its control, responds only to the orders of the individual atoms or groups of atoms forming the body. With the Ego in control, cohesion exists and the atoms are held together by the Will of the Ego.

Prana is the name by which we designate a universal principle. This principle is the essence of all motion, force or energy. It is manifested in gravitation, electricity, the revolution of the planets, and all forms of life, from the highest to the lowest. It may be called the soul of Force and Energy in all their forms.

The Hebrew writer of the book of Genesis knew the difference between the atmospheric
air and the mysterious and potent principle contained within it. He speaks of “neshemet ruach chaytm”, which, translated, means “the breath of the spirit of life”.

We are constantly inhaling the air charged with Prana and are constantly extracting the latter from the air and appropriating it to our uses. In ordinary breathing, we absorb and extract a normal supply of Prana, but by controlled and regulated breathing (generally known as Yogi breathing) we are able to extract a greater supply which is stored away in the brain and nerve centers to be used when necessary. Simply put, we may store away Prana just as the storage battery stores away electricity. One who has mastered the science of storing away Prana, either consciously or unconsciously, radiates vitality and strength. It is a magnetism which is felt by those coming into contact with that person, who in turn unconsciously bestows increased vitality and health to those in their aura. What is called “magnetic
healing” is performed in this way, although many practitioners are not aware of the source of their power.

Just as oxygenated blood is carried to all parts of the system and constantly building up and replenishing, so is the Prana carried to all parts of the nervous system, adding strength and vitality. The supply of Prana taken up by the nervous system i s exhausted by our thinking,willing and acting, making constant replenishing forever necessary.

Prana is cosmic energy, the dynamism of life.

According to the Yogis, Prana is present not only in the air, but in our food, in our water and in our sunlight. It has no chemical or physical form but it is our true nourishment, for without Prana there can be no life.

Not only does this energy exist, but it can be stored in the nervous system and through yoga the current of Prana can be directed at will. T he science of controlling Prana is called Pranayama. To interpret this as breathing exercises would be severely limiting the scope of the practice and its true purpose.

Worry, stress, anxiety, nervous tension, mind noise and over-exertion lead to the dissipation of Prana from your body. Continual abuse of the body through these mechanisms leads to the blockage of the nadis and therefore an incapacity to recuperate and remain vital.

Kundalini is the force of fire, Prana the power of the Sun. Can you imagine what would happen if the body were not prepared for such force? If, for example one of the chakras were not cleared and through some teaching process the full forces of prana were awakened?

Prana obeys thought.
One of the most remarkable discoveries of the Yogis is that Prana obeys thought.

To put it another way concentrated thought allows us to absorb a larger amount of Prana. In this connection Hatha Yoga, of which Pranayama is the backbone, combines with Raja Yoga, the Yoga of the mind, since the mind can consciously direct absorption, storage and distribution of Prana in the body.

Prana is the sum total of all the energy of the universe.
Prana is undifferentiated universal energy, magnetism, electricity, gravity.
We exist in an ocean of Prana where every living thing is a vortex.

Advanced Yoga Breathing techniques

Ujjayi Breath

• This is the breath used throughout Ashtanga practice. It is throat breathing: a narrowing of the throat’s air passages to create a resonance of noise from the breath in the upper sinus of the pallet. This breath is best taught by your teacher. The inhalation and exhalation are through the nose and make the same sound.

Nadi sodhana

• Alternative nostril breathing is a deeper more focussed breath. We use specific hand positions to regulate the breath, and the idea is to inhale through one nostril and exhale through the other. But there are many patterns, including variation on length of breath, retention and choice of nostril, all of which have a specific effect on the mind/body.

Bhastrika

• In Bastrika breathing we use the diaphragm of the abdomen to create a bellows effect. This breath is used for many purposes including cleansing of sinus, lungs and airways. It is also used in the development of prayer to lighten and open the mind for gratitude exercises (see below). Be mindful that excessive strain on the breath may cause dizziness. Always finish the practice with slow, steady and deep breaths.

Health benefits of the COMPLETE BREATH

Imperfect breathing allows a considerable part of the lungs to remain inactive and such portions offer an inviting field for bacilli, which having invaded the weakened tissue soon produce havoc. For example, colds or consumption are due principally to lowered vitality directly attributable to an insufficient amount of air being inhaled. The impairment of vitality renders the system open to attacks from disease germs. Good healthy lung tissue will resist the germs and the only way to have good, healthy lung tissue is to use the lungs properly.

Colds may often be prevented by practising a little vigorous Complete Breathing whenever you feel that you are being unduly exposed. When chilled, breathe vigorously for a few minutes and you will feel a glow all over your body.

As with the entire body, every organ and every part, is dependant upon the blood for nourishment, impure blood must have a serious effect on the entire system. Impure blood as we’ve stated numerous times, is a direct result of under-oxygenation. Complete Breathing allows optimum oxygenation to occur.

The stomach and the other organs of nutrition suffer greatly from improper breathing. Not only are they ill nourished by reason of the lack of oxygen but as the food must absorb oxygen from the blood and become oxygenated before it can be digested and assimilated, it is easy to see how digestion and assimilation is impaired by incorrect breathing. And when assimilation is not normal, the system receives less and less nourishment, causing the appetite to fail, bodily vigour to decrease, and the ultimate diminishment of natural energy.

Even the nervous system suffers from improper breathing, in as much as the brain, the spinal cord, the nerve Centers and the nerves themselves, when improperly nourished by means of the blood, become poor and inefficient instruments for generating, toring and transmitting the nerve currents. As the indirect result of a lack of proper breathing, the nervous system can actually be rendered inefficient as an instrument for conveying nerve force.

The reproductive functions are strengthened and vitalised by a sympathetic reflex action echoing a rhythm produced by The Complete Breath and thus giving tone to the whole system. This is Nature’s way.

The Complete Yogi Breath - The Practice

1. Stand or sit erect.
2. Breathing through the nostrils, inhale steadily, first filling the lower part of the lungs, which is accomplished by utilising the diaphragm, which when descending, exerts a gentle pressure on the abdominal organs, pushing forward the front walls of the abdomen.
3. Then fill the middle part of the lungs, pushing out the lower ribs breast, bone and chest.
4. Now fill the higher portion of the lungs, expanding the upper chest, thus lifting the chest, including the upper six or seven pairs of ribs.
5. In the final movement, the lower part of the abdomen will be slightly drawn in which gives the lungs support and also helps to fill the highest part of the lungs.
6. This inhalation is continuous, the entire chest cavity from the lowered diaphragm to the highest point of the chest in the region of the collar bone, being expanded with a uniform movement.
   

N.B. Avoid a jerky series of inhalations, and strive to attain a steady continuous action. Practice will soon overcome the tendency to divide the inhalation into three movements and will result in a uniform continuous breath.

1. Retain the breath for a few seconds.
2. Exhale quite slowly, holding the chest in a firm position and drawing the abdomen in a little and lifting it upward slowly as the air leaves the lungs. When the air is entirely exhaled, relax the chest and abdomen.
   

As you can see, this method of breathing brings all parts of the respiratory apparatus into action, and all parts of the lungs, including the most remote air cells are exercised. The chest cavity is expanded in all directions.

Nose Cleaning

Keeping the nasal passages clean is a necessary part of the Complete Breathing Process. There are several methods that can be used, however some may take more expertise than others. Begin with the simpler procedures.

• A favourite Oriental method of keeping the nostrils clean and free from impurities, is to snuff a little water up the nostrils and allowing it to run down the passage into the throat and then ejecting through the mouth.

Some Hindu Yogis immerse the face in a bowl of water using a suction-like method to draw in quite a quantity of water, but this method requires considerable practice.

• Open the window and breath freely, closing one nostril with the finger or thumb and sniffing up the air through the open nostril. Then repeat the process on the other nostril.
  

• If the breathing is inhibited by ailments such as catarrh, it is well to apply a little vasaline or camphor ice or similar preparation to the outer nasal area. Or alternately, sniff up a little witchhazel extract once in a while and this should afford a marked improvement.

Nostril-Breathing Versus Mouth-Breathing

Humankind boasts two methods of breathing - through the mouth or through the nasal tubes. However there is a huge and vital difference - only one method ensures health and strength. The other brings disease and weakness. It should go without saying that we should all avoid mouth breathing.

Let’s look at the reasons:

• Many contagious diseases are contracted by the habit of mouth-breathing.
• The only protective apparatus, filter or dust catcher for the respiratory organs is situated in our nostrils.
• When breath is taken through the mouth, there is nothing from mouth to lungs to strain the air or to catch the dust or the foreign matter in the air.
• This leaves the respiratory system unprotected and admits cold air to the organs which can cause them damage.
• By allowing cold air, dust and impurities in through the mouth, no protection is afforded to the respiratory system which leaves the system open to disease.
• The refining, filtering and straining apparatus of the nostrils renders the air fit to reach the delicate organs of the throat and the lungs. It is important to understand that the air is not fit to reach these organs until it has passed through nature’s refining process.
• The impurities which are stopped and retained by the sieves and mucous membrane of the nostrils are thrown out again by the expelled breath and sneezing which violently ejects the unwanted matter.
• We should no more breathe through our mouths than attempt to take food through our noses.
  

The Consequences of Poor Breathing Habits

Unless fresh air in sufficient quantities reaches the lungs, the foul stream of venous blood cannot be purified and, consequently, not only is the body thus robbed of nourishment but the waste products which should have been destroyed are returned to the circulation and poison the system and death ensues.

Impure air acts in the same way, only in a lessened degree. If one does not breathe in a sufficient quantity of air, the work of the blood cannot continue at optimum level and the result is that the body is insufficiently nourished. Disease can then ensue or at the least a state of imperfect health i s experienced. The blood of one who breathes improperly is a bluish, dark colour, lacking the rich redness of pure arterial blood. This often shows itself in a poor complexion rather than a clear, bright complexion.

If the blood is not fully purified by t he regenerative process of the lungs, it returns to the arteries in an abnormal state, not only insufficiently purified but imperfectly cleansed of the impurities which it took up on its return journey. These impurities, if returned to the system, will certainly manifest in some sort of disease either in a form of blood disease or some other resulting from impaired functioning of some insufficiently nourished organ or tissue.

When the oxygen comes in contact with the blood, it unites with the haemoglobin of the blood and is carried to every cell, tissue, muscle and organ which it invigorates and strengthens, replacing the worn out cells and tissue by new materials which Nature converts to her use. Arterial blood, properly exposed to the air, contains about 25 per cent of free oxygen.

Not only is every part vitalised by the oxygen but the act of digestion depends materially upon a certain amount of oxygenation of our food. This can be accomplished only by the oxygen in the blood coming in contact with the food and producing a certain form of combustion. The entire body receives nourishment from the food assimilated and that imperfect assimilation always means an imperfectly nourished body. It is therefore necessary that a proper supply of oxygen be taken through the lungs.

Because this supply is not always as complete as it should be, this explains why conditions such as weak lungs and poor digestion are so often found together.

The lungs themselves are no different from any other organ in that they depend upon the same source for nourishment, and if through imperfect breathing the assimilation becomes imperfect and the lungs in turn become weakened, they are rendered still less able to perform their work properly and so in turn the body becomes further weakened. Every particle of food and drink must be oxygenated before it can yield us the proper nourishment and before the waste products of the system can be reduced to the proper condition to be eliminated from the system. Lack of sufficient oxygen means imperfect nutrition, imperfect elimination and imperfect health.

“Breath is health - Breath is Life”

The combustion arising from the change in the waste products generates heat and equalises the temperature of the body. Good breathers are not apt to “take cold” and they generally have plenty of good warm blood which enables them to resist the changes in the other temperature.

The act of breathing also gives exercise to the internal organs and muscles. Imperfect or shallow breathing requires only a small portion of the lung cells to be called into action therefore a great portion of the lung capacity is idle causing the system to suffer in proportion to the amount of under-oxygenation.

Man’s only physical salvation is to “get back to Nature”.

The Power Breath

Why is breathing so integral to life?

The Organs of Respiration consist of the lungs and the air passages to them.

The lungs occupy the pleural chamber of the thorax one on each side of the median line being separated from each other by the heart, the greater blood vessels and the larger air tubes. Each lung is free except at the root which consists chiefly of the bronchia, arteries and veins connecting the lungs with the trachea and the heart. The lungs are spongy and porous and their tissues are very elastic. They are covered with a delicately constructed but strong sac, known as the plural sac, one wall of which closely adheres to the lung and the other to the inner wall of the chest and which secretes a fluid which allows the inner surfaces of the walls to glide easily upon each other in the act of breathing.

The air passages consist of the interior of the nose, pharynx, larynx, windpipe or
trachea and the bronchial tubes.When we breathe, we draw in the air through the nose which is warmed by contact with the mucous membrane which is richly supplied with blood. The air passes into the trachea or windpipe which subdivides into numerous tubes called the bronchial tubes (bronchia) which in turn subdivide into and terminate in the millions of minute subdivisions of small air spaces contained within the lungs. One informed writer claims that if the air cells of the lungs were spread out over an unbroken surface they would cover an area of fourteen thousand square feet.!

The blood is driven by the heart, through the arteries, into the capillaries thus reaching every part of the body which it vitalises, nourishes and strengthens. It then returns by means of the capillaries by another route, the veins, to the heart, from whence it is drawn to the lungs.

The blood starts on its arterial journey bright red and rich, laden with life-giving qualities and properties. It returns by the venous route, poor, blue and dull, being laden with the waste matter of the system into the right auricle of the heart. When this auricle becomes filled, it contracts and forces the stream of blood through an opening in the right ventricle of the heart which in turn sends it on to the lungs, where it is distributed by millions of hair-like blood vessels to the air cells of the lungs.

The foul stream of blood is now distributed among the millions of tiny air cells in the lungs. A breath of air is inhaled and the oxygen of the air comes in contact with the impure blood through the thin walls of the hair-like blood vessels of the lungs, walls which are thick enough to hold the blood but thin enough to admit the oxygen to penetrate them. When the oxygen comes in contact with the blood, a form of combustion takes place and the blood takes up oxygen and releases carbonic acid gas generated from the waste products and poisonous matter which has been gathered up by the blood from all parts of the system.The blood thus purified and oxygenated is carried back to the heart, again rich, red and bright and laden with life-giving properties and qualities. Upon reaching the left auricle of the heart, it is forced into the left ventricle, form whence it is again forced out through the arteries on its mission of life to all parts of the system.

It is estimated that in a single day of twenty-four hours, 35,000 pints of blood traverse the capillaries of the lungs.

When we consider the minute details of the process just described, we are lost in wonder and admiration at Nature’s infinite care and intelligence.

A Full Breath Is A Full Life

What determines health? Are the body and mind separate e ntities? Where does one end
and the other begin?
In the ancient texts of Yoga, body and mind are inseparable; the psyche and the soma
intrinsically linked.

Thus we begin to understand the Yogi Philosophy of Breath.

We breath 15,000 to 25,000 times each day. To breathe is to live. And yet it is so much more: Our breath determines our emotional state, it determines our health, our appetite and it determines which side of our brain is in dominance at any one time. Of course the reverse applies - our emotions determine our breath, our appetite, which side of the brain we are using and our health determines our breath.

Action and reaction.

As we’ve determined that Prana is among other things, the breath of the soul and vital energy source, naturally the lungs are important to the Yogi philosophy. As with all organs, the avioli of the lungs transfer some Prana, yet this passage of Prana to the blood depends on specific blood and lung condition. Again, action and reaction.


Using the diaphragmatic Breath.
In the act of inhalation the muscles expand the lungs so that a vacuum is created and the air rushes in, in accordance with the well known law of physics. Success is dependent upon the muscles concerned in the process of respiration which we may term the “respiratory muscles”. Without the aid of these muscles the lungs cannot expand, and the Science of Breath largely depends upon the proper use and control of these muscles.

This “proper control” of these muscles will result in the ability to attain the m aximum degree of lung expansion and the greatest amount of the life giving properties of the air into the system.

Let’s examine some breathing practices

High Breathing
High Breathing is probably the worst form of breathing known to man and requires the
greatest expenditure of energy with the smallest amount of benefit. The ribs are elevated and collarbone and shoulder become raised , at the same time drawing in the abdomen and pushing its contents up against the diaphragm, which in turn is raised. A minimum amount of air enters the lungs and the diaphragm expands minimally.
Mid Breathing
During Mid Breathing the diaphragm is pushed upward and the abdomen drawn in. The ribs are raised somewhat and the chest is partially expanded.
Low Breathing

Otherwise known as “Abdominal Breathing”, “Deep Breathing” or “Diaphragmatic
Breathing” this type of breathing is often wrongly considered to be ‘complete breathing’.
The diaphragm is the great partition muscle, which separates the chest and its contents from the abdomen and what happens is that when we practice “low breathing, we fill only the lower and middle parts of the lungs.
The Complete Yogi Breath

Complete Breathing brings is a co-ordination of the entire respiratory apparatus - every part of the lungs, every air-cell and every respiratory muscle. The entire respiratory organism responds to this method of breathing and the maximum benefit is derived from the minimum expenditure of energy. One of the most important features of this method of breathing is the fact that the respiratory muscles are fully called into play, whereas in the other forms of breathing only a portion of these muscles are so used.

When breathing completely, the lower ribs are controlled by the diaphragm which draws
them slightly downward. While other muscles hold them in place, the intercostal muscles force these lower ribs outward and this combined action then increases the mid chest cavity to open to its maximum expansion. In addition to this muscular action, the upper ribs are also l ifted and forced outward by the intercostal muscles which in turn increases the capacity of the upper chest to its fullest extent.


Taking the air

Despite the fact that breathing is not a conscious response, as we noted above, our bodies are not necessari ly proficient at it. Speaking generally, our participation is passive, particularly as the air passes through the nasal passages. We should concentrate on widening our nostrils during inhalation. To allow them to remain passive lets the lobes of the nose t o close which in turn causes static, uneven and limited flow of air. Even minor irritation to nasal nerves triggers the complete respiratory system into life, and unbelievably,even a 10% increase dilation of nasal passage means about half a million more l itres of air per year to circulate through your body.

“Breath is Life”
Life is absolutely dependent upon the act of breathing. The Oriental and the Occidental agree upon these fundamental principles.
To breathe is to live and without breath there is no life. Not only are the higher animals dependent upon breath for life and health but even the lower forms of animal life must breathe to live and plant life is likewise dependent upon the air for continued existence.

From the first faint breath of the infant to the last gasp of the dying man, it is one long story of continued breathing. Life is but a series of breaths.
Breathing may be considered the most important of all functions of the body for all other functions depend upon it.

Not only are human beings dependant upon ‘breath’ for life and to continue to live, but they are largely dependant upon correct habits of breathing for continued vitality and freedom from disease. Sadly, the actual act of breathing is generally taken for granted, therefore many people remain unaware of the potential for this greater health and vitality.

Taking intelligent control of our breathing power will:

• Lengthen your Life.
• Increase vitality and freedom from disease.
• Increase powers of resistance
• Strengthen physical health and well being
• Increase rationale and mental power
• Increase happiness
• Increase self control
• Strengthen clarity and clear sightedness.
• Deepen and hasten spiritual growth.
• Strengthen and invigorate organs.
• Oxygenate the blood.
• Bring harmonious vibration wi th nature.
• Aid in the unfolding of latent powers.
• Cure disease in self and others.
• Dispose of fear and worry and the baser emotions.
  

Salute to the Sun … Suryanamaskara

During the practice of the sun salutation or as it’s known in its traditional form -Suryanamaskara - nearly every muscle, organ and tissue of the body is activated, stimulated and awakened. Energy flows, vitality is stimulated, heart rate is increased and the vital forces of life are distributed throughout the body. This is a great motivation for the practice of the sun salutation series in the morning, and a magnificent way to wake and honour the body both internally and externally.

During this practice, the body is opened and closed in a sequence of forward and backward bends which massage our internal organs, improving digestion and tone of the abdomen.

Salute to the Sun - the Practice...
As we draw our arms to the sky we look up to acknowledge the intelligence beyond, the greater order, the truth, creation and love. We salute the source and acknowledge its passage through our body.

We draw down our arms, palms together, touching our heart Centre as we pass to touch the floor. Here we have drawn the power of creation from the above and beyond to the below and within. We humble ourselves to the source as we hold our hands to the earth acknowledging that: “nothing comes from me, only through me”.

We jump back into the crocodile and here honour nature, the animal world and the essence of life stored within. We raise our body bending our back into an upward dog pose opening the chest and in so doing freeing the heart to the flow of love from the sun, the entry source of life forms, flow within and birth love in our hearts. We roll back into the downward dog again humbling ourselves to creation before jumping forward and completing the cycle with the same positions holding meaning.

“I bow to the source of all creation acknowledging that what is within me is a gift, a true gift of life and ultimately, love.”

Traditionally, a salute to the sun is done at dawn, the Brahman hour. This is the time before sunrise, a time we can take to reflect on the source of life. The sun gives life force and vitality to us all, it is the rest metaphor for unconditional love reflected in nature.

Our thoughts are reflected in our body, our thoughts reflect our consciousness which in turn is a reflection of our attitude. Attitude has the power to transform our lives, to change the very essence of our experience of life. During the sun salutation we have the opportunity to focus on an attitude of Gratitude, the opportunity to use the focus of the sun to transform these movements from mere exercise to a prayer.

When our heart is filled with gratitude for nature - in this specific case the sun - we open ourselves to a consciousness beyond and in these moments we bathe in universal love; in the fullness of life. Therefore in the practice of Surya Namaskar , as in all Yoga Asana, the thoughts we have are as vital an element as is breath as the physical movement.

This is an opportunity to stop; to appreciate what has been given to us in our lives; to open to the greater truth and to the magic and order of this universe, this world, this country, this city, this family and this life. Here in the act of movement and breath is the opportunity to unite body, mind and thought (spirit) in a celebration of life and in so doing absorb universal essence.


Power Within and Without
This salute to the sun is one of the most powerful of all Yoga movements. Practiced every morning it moves, stretches, strengthens and activates every muscle in the body; The salute to the sun is an amazing exercise and a Yoga session in itself and the benefits as listed below a re so numerous and all encompassing that just reading through them is cause for excitement; excitement that these body restoring benefits are easily within our reach.

The Practical Benefits of Salute to the Sun

• May be practice by anyone and everyone, singly or in a group, and it can be practiced any time in the year, inside and outside.
• It takes about three to ten minutes a day.
• It acts on the whole body, the total organism.
• Does not cause fatigue or breathlessness.
• It costs nothing there is no need for burdensome equipment.
• All you need is a space measuring two square metres.
• It helps to promote sleep.
• The memory improves.
  

Health and Higher Plane Benefits

• It can be used to prepare you for asanas or it completes them.
• It tones up the muscles.
• It strengthens the respiratory system
• It tones the cardiac rhythm.
• It tones up the digestive system by the alternate stretching and compression of the abdominal region;
• It massages the liver, stomach, spleen, intestines and kidneys.
• It activates the digestion and gets rid of constipation and dyspepsia.
• It strengthens the abdominal muscles and by doing so holds the organs in place.
• Blood stoppages in the abdominal organs are eliminated.
• Thoroughly ventilates the lungs
• Oxygenates the blood.
• Acts as a detoxifier.
• It gets rid of an enormous quantity of carbon dioxide and other toxic gases.
• It steps up cardiac activity and the flow blood throughout the system
• Builds incredible health of the body.
• It combats hypertension and stress.
• It warms the extremities and improves blood circulation.
• It tones up the nervous system by stretching and bending the spinal column;
• It regulates the functions of the sympathetic and the para- sympathetic systems.
• It reduces worry and calms anxiety.
• It stimulates and normalises the activity of the endocrine glands including the thyroid.
• It refreshes the skin so that it takes on a youthful glow.
• It eliminates toxin through the skin with slight internally generates sweating.
• Profuse sweat can be induced for significant health development.
• It improves the muscles structure throughout the body; neck, shoulders, arms,wrists, back, abdominal wall, as well as the feet, calves and ankles, without inducing hardening hypertrophy in the muscles.
• It strengthens the back.
• Changes the appearance and shape of the bust in women. The breast develops normally and becomes firm, regaining any lost elasticity.
• It stimulates chest and breast glands and strengthens pectoral muscles.
• It controls activity in the uterus and ovaries.
• It suppresses menstrual irregularity with its accompanying pain.
• It normalises weight
• It counter balances the effects of high healed shoes.
• It prevents flat feet and strengthens the ankles.
• Suryanamaskara gets rid of any fat especially the excess around the stomach, on the hips, thighs, the neck and chin.
• Suryanamaskara reduces abnormal prominence of the Adam's apple;
• It a eliminates unpleasant smells produced by the body by getting rid of toxins naturally through the skin, lungs, intestines and kidneys.
• It increases immunity to disease.
• It refines the proportions of the body.
• It reduces excess fat.
• Suryanamaskara builds grace and ease to the movements for the body.
• It adds resilience and flexibility for sports of all kinds.
• It maintains a spirited usefulness.
• The Sun salute produces health, strength, ef ficiency and longevity which is the right of every human being.
• It builds a superb health and vibrant energy.
• It creates youth in the elderly

The Integrity of the Salute to the Sun
If Suryanamaskara is practiced with integrity and perseverance your life and the lives of those dear to you can be enhanced with vigour and happiness. If you already know and practice Salute to the Sun, now is your opportunity to perform it more honestly and more often than ever before.

Even expectant mothers may practice Suryanamaskara at least until the beginning of the fifth month. After the birth seek advice from the doctor and gradually reinstate your practice.

Concentration is essential and a conscious mind must play an active role in every movement. You must n ot think of any thing else and you should avoid all distractions and interruptions. Maintain an uninterrupted rhythm through the succession of salutations. The first ones, especially in the morning may be slower and less developed as muscles maybe sluggish.

It is advisable to face the rising sun, or at least, to turn towards the east. Think of and concentrate on the sun, which is the great source of life. Your entire energy springs from its rays.
At some given moment, every atom of your body was once part of a sun. Focus your mind on the cosmic forces radiated by the sun. In this state of mind the benefits of the salutation is heightened. You are filled with a spirit that transforms a seemingly ordinary muscular exercise into something which involves the whole personality.

It is essential to coordinate and synchronise the breath with the movements

Time Out’ for Body Awareness:

An Office Yoga Practice

Expanding your body is more than just stretching muscles, it is opening your body like a flower opens to the sun; it is opening your body to goodness and nurture. As the expansion cycle begins, vital nutrients will be released and allowed to flow into muscles and joints often starved of energy. With the increased flow of energy, you’ll experience an expansion of range of movements for each joint.

As well as increased suppleness and movement you’ll find stretching your body:

• keeps you young and healthy
• removes toxin and waste
• builds body awareness
• circulates lymph
• builds strength
• heals old injuries through increased oxygen flow
• prevents new injuries
  

Oxygen - petrol for your body.
Stretching and deep breathing puts life-giving oxygen into your body.
Just as your car will cough, splutter and eventually die without fuel in the tank, so too it is with oxygen and your body.

As you open your body you can begin to appreciate the reach of your arms, the length of your spine, the height of your grasp and the spread of your span. Being aware of your expansiveness is a wonderful reminder every day of the beauty and wonder of ‘being’.

For initial clarity, we’ve broken the practice into sections, beginning here:

1. Expand your arms outward
2. Turn your head first to look at the left finger tips then the right. Really make an effort to grow yourself out.
3. Expand yourself upward. Reach your arms up to the sky. First the left hand and then the right. Really reach.
4. Looking up notice that you can actually reach another 4 cm if you make an effort to separate your shoulder joint. Reach from the ribs and under the arm.
5. As you look up breathe into your abdomen. Take this opportunity to fill your abdomen and allow the diaphragm to expand.
   

Because you are looking up, you won’t see your tummy expanding, building a pot belly and therefore you won't feel so guilty.

1. Raise arms breathe in.
2. Lower arms breath out.
3. Repeat 4 times.
4. Then raise arms and hold.
5. Reverse palms lower arms to the sides.
6. Breathe in as you raise arms again, look up stretch right hand then left hand.
7. Breath into abdomen 5 times.
   

• Lower right arm to right side of thigh, just above the knee.
• Look up to left hand reach right arm down, left arm up.
• Look up, hold and breathe 5 breaths into abdomen.
  

1. Raise right arm, lower left arm to left thigh.
2. Reach up with right and look up. Stretch arms apart.
3. Lower both arms to shoulder height.
4. Push right arm away with breath, push left arm away with breath.
5. See if you can expand your width.
6. Look straight ahead and see if you can see both hands at once.
7. Bring your hands forward until you can see them both.
8. With feet hip width apart and parallel keep arms at shoulder height.
9. Rotate slowly to the right. As far as possible.
10. Now reverse slowly without jerky movements.
11. Now back to centre.
12. Bring arms to front palms together.
13. Interlock the fingers, and reverse the hands with palms facing out. Push away.
14. Raise arms above your head.
15. Lower left arm, then raise it.
16. Lower right arm then raise it.
17. Take both arms back behind your head, don't jerk.
18. Raise again, then lower in front.
19. Bend your knees as if you are skiing. Hold the imaginary stocks in each hand.
20. Now begins to squeeze everything. Feet, calves, knees, thighs, buttocks, abdomen,shoulders, arms, fists, neck, eyes, jaw and head. Go on squeeze.
21. Then hold your breath
22. Suddenly let go!
23. Stand straight, let your arms and legs hang loose shake them.
    

Now you should feel relaxed and energised.

Real time Meditation for the Active Person

“Asana done without integration of breath is simply exercise.”

Meditation retreats usually teach only one asana, the sitting posture. You will learn the breathing, focussing and pranayama techniques. In the Ashtanga practice you learn all of these as you move from one posture to another. You are undertaking a meditation practice with variation in posture. In this way you are being challenged in many different ways to maintain breath and steadiness. You are being confronted by the variation in asana, and because the practice is fixed you are challenged to practice the full range of postures irrespective of your preferences and flexibility.

Great meditators do not necessarily do great asanas, however, they will do extremely integrated asanas. This means they will be totally present with mind, body and breath. The body and mind move as one until they confront some movement within the body that disturbs their rhythm. When this happens, they need to face the turbulence, transcend it and move on until the next confrontation. In this way, through practicing asana of a fixed sequence, pose and counter pose are automatically sequenced. We are faced with poses that challenge us and others that are easy. This forces us to confront ourselves because we are revealing the blockages within our body/mind system. In Ashtanga Yoga you confront your blockages very quickly, whereas in other practices that are self-designed you may avoid your blockages for 30 to 40 years.

No matter how beautiful we may do an asana, or how flexible our body may be, if we do not achieve the integration of body, mind and breath we are not doing Yoga. Yoga is after all an internal experience; one of personal development and exploration. To practise it from the outside is purely a sport or exercise. What others see as a result of our Yoga practice is minimal compared to what we experience on the inside; a change in body shape, healthier skin, clearer eyes—these are truly external results but they are more a reflection of internal change. When the breath is the focus of the practice we are drawn inward towards the centre, towards the stillness of no space and time, to a place that ultimately must be identified as truth, love and Soul.

• Follow the breath, inhale to inspire, exhale to surrender. In doing so the heart will stay open, and the idea of a ‘good’ or ‘bad’ practice will evaporate and something more profound will take its place.

Creating Peace of Mind

The forward bends work the external body in lengthening hamstrings and the torso. They are very much the ‘surrender’ of all the asanas. They create peace of mind. To push and pull in forward bends creates tension in places that need to surrender. The internal body experiences enormous benefit from the forward bends: the liver is squeezed, pressure is applied to the ascending and descending colon resulting in freer bowel movements, the mind is left quiet leaving little space for mind chatter, and the eyes are rested. Forward bends done under the guidance of a qualified teacher can have remarkable recuperative results for people suffering from headaches, nervousness, insomnia and migraines.

Bending over backwards…. Opening up to life.

Backbends are the gem of asanas, awakening the spine and nervous system, and giving
vigour to the whole body. These poses take time and patience to master. Standing poses are a must before attempting the more advanced back-bending poses. Significant results can be achieved by supported backbends. Mild arches, achieved by placing firm pillows or bolsters under the spine, shoulder or lower back, require little effort from the student but create an opening and awakening of the spine.

There are very few moments in our life that cause us to bend backwards. Most of our daily routine is spent bending forwards over a desk or computer. In fact, if you think about it, as we age our body seems to take on a downward curve of the spine as gravity and stress take their toll.

Backbends are excellent for drawing life to the whole body. The backward arch has a huge squeezing effect on the kidney, spleen and abdominal organs, opening the lungs both front and back. Tension around the shoulders can be relieved in this position, freeing the neck and allowing the mind to think more clearly.

Restoring the vitality of youth; Going upside down,

The inverted poses are usually for more advanced students of Yoga. To help the novice experience the benefits of inverted poses without the risk of injury, certain supported inverted poses have been developed. The classical upside down pose is the head stand, known as sirsasana in Sanskrit. To stand on the head as though you where standing on two feet can take many years of practice. To eventually feel as though there is a fine silk thread running from the crown of your head through the centre line of the body out through the souls of the feet is the mark of a refined practice. Because you cannot move the head or look around, the headstand is an intuitive pose. The main benefit of all inverted poses is the reversing of gravity, allowing the blood, organs and skin to freely move in the opposite direction.

Shoulder stand, Sarvangasan, works more on the glands, especially the thyroid and parathyroid glands which play a huge role in the body’s metabolism. These poses are excellent for creating stronger circulation in the legs, and done with different variations, inverted practice can be extremely restorative.

For beginners an ideal inversion pose is "leg up the wall". A simple movement of swinging the legs up the wall while the torso remains flat and lying on the floor. To remain in this pose for 10 to 15 minutes each day can revitalise the body and freshen the mind. It can be done at any time as a great pick-me-up.

Yoga is for thoe individual. It must be changed as the pupil evolves, as work loads change and as outside commitments change. A pregnant woman would nt be expected to perform the same practice throughout her pregnancy as she would have done prior to falling pregnant. A business person whose workload suddenly included travelling once or twice a week would also have to modify their Yoga practice. The seasons of the year and the oncoming of age are also variables for managing practice.
Getting it all together…. Relaxation

The resting pose is one of the most difficult Yoga poses to learn. To simply lie still for 15 minutes allowing every muscle and fibre of the body to be supported by the earth is a challenge few people can comprehend. We teach students the process of releasing muscle tension one muscle at a time, then we teach breath relaxation and finally the ability to slow the chatter of the mind. .

Resting poses are done at the end of every Yoga practice to allow the body to cool and stabilise before returning to the outside stimulation of our lives. It is better to cut short the time for doing Yoga poses than to finish the practice without the normalising effects of a lie down resting pose.

Aligning Body, mind and Spirit . Asana.

What is a Yoga Asana?
Asana translated means posture.

Yoga incorporates stretching movements to open specific parts of the body. You warm up before Yoga just as you would before a race or a performance. This would include hamstring movements, shoulder openings, even certain breathing techniques to calm nerves or clear the throat . However, these would not be referred to as Yoga asanas.

What then separates a Yoga pose from a simple body stretch? It is the application of the movement and the focus of the mind: applying yourself with total awareness of both inner and outer movements and following the way your breath moves. Allowing yourself special time in a sacred space, having no attachment to the outcome of what you do, and learning to surrender and relax during this time is the essence of Yoga practice.

Too many times we do things out of ‘have to’, ‘got to’. Doing things out of ‘love to’ is to be inspired. The results are unattached, and the heart opens to share what you have experienced. Just think back to the times you loved doing something—a movie you saw, a book you read, a holiday you went on, and how eager you were to share the experience with another person. This is how a Yoga practice can be applied.

Yoga asana is about listening to the needs of your body and not the wants. It’s about recognising the strengths and weaknesses of the physical, emotional and mental self, but most important of all, it’s about doing the practice with an open heart and with love. Yoga asanas can be divided up into 4 categories

1. Standing poses. This includes poses done on the feet .
2. Forward bends. Here the poses are done on the floor bending forward over the legs, or sitting in the classical lotus position. Also included are spinal twists.
3. Backbends are as they sound, done either with support or without.
4. Inverted poses. These include handstands to headstands with all sorts of variations.
   

Yoga Means to Unite

• Ashtanga taught by Jois is a form of Hatha Yoga which focuses on Asana (posture) and Pranayama (breath control).

The word Yoga itself has many translations but all of them ultimately mean to unite: to merge to the one, to tie things together. Focusing our thoughts in one direction, undertaking anything we do with purpose and clarity, and the ability to master any discipline is Yoga.

A primary objective of Yoga is change: to constantly improve what we do, the way we feel about doing it and the way we do it. To see with a deeper clarity and less cloud, to think with more focus and deeper concentration, and to do what we do with more intensity and direction is the final goal of Yoga.

The fundamental philosophy of Yoga stands as a real testament to the wisdom of the ages. Pattangali’s Yoga Sutra is totally in alignment with today's philosophy and psychology of life.

“When you are inspired by some great purpose, some extraordinary project, all your thoughts break their bonds, your mind transcends limitations, your consciousness expands in every direction, and you find yourself in a new, great, and wonderful world. Dormant forces, faculties and talents become alive, and discover yourself to be a greater person by far than you ever dreamed yourself to be.

Pattangali.

Yoga’s simple message is, and has always been, one of truth. In order to connect with the higher power of life we need to practise listening. The practice of listening to our deeper voice requires us to clear the clouds and noise that disguises it.

Yoga is about living in the present. Yoga offers health and support for change. It also offers maintenance and growth in today's society within the conditions of our chosen lifestyles and in total harmony with all seven areas of life: h ealth, wealth, success, relationship, social life, spirituality and mental capacity.

Few people wake up in the morning saying ‘I want less out of life’. They want more, and they want to do what they do better. Working from the heart, doing what we love a nd loving what we do—these are the ingredients of an inspired life. They are also the 5,000 year old Yoga messages, and they are being taught today as they were taught then.

How do I get in the Yogi Mood

You can be in the best head space for practice by doing some basic rituals Beforehand.

• Shower before practice. It seems appropriate to enter the practice s pace clean and fresh.

• Do a short thank you prayer before you begin to bring body, mind and spirit into the space. Go through a list of all the things that come to mind in your day, week, year and life that you are grateful for. Thank the higher order of life for these things and then begin the practice.

• Use your own Yoga mat. First, because it’s more healthy. Second, because it’s familiar and when you lay your mat out you automatically get into a certain head space.

• Some people light candles, others have a photo of someone special nearby, some say a Yogi prayer and the list goes on. Anything that brings you to your centre and creates a specific mindset is appropriate.

• An empty stomach becomes more and more vital as the asana practice deepens.
(Another good reason for the morning practice time). We recommend students don’t eat
for at least three hours before their practice.

• An empty bladder and bowel are also important (preferably before the morning
shower). However, if this does not yet coincide with your daily rhythm it soon will. Mid-way through the practice, the Yoga twists and breath movements move deeply into the abdomen; cleansing soon follows if it hasn’t already.

• Clothing: tights, leotards or running shorts and short sleeved T -shirts are the standard uniform for Yoga. Anything that will not restrict movement is good. When you begin Yoga practice you are going to sweat: a T -shirt and cotton shorts help soak it up. No socks, tracksuit, sunglasses or jewellery are required. A large towel or shawl is good for keeping yourself warm during relaxation at the end.

• When you sweat in Yoga the heat comes from deep within. It is advised that you don’t wipe the sweat off your body with a towel. It is to rub it over the skin with your hand to encourage further perspiration.

Time out for me

• The ideal place to do an asana practice is somewhere relatively quiet and warm, where there are no chill breezes. Don’t practice Ashtanga Yoga under the direct sun as it is quite dangerous.

In a Yoga school wooden floors are helpful. The amount of sweat and dirt held in carpet would be extremely unhealthy. Low-lighting is also important to help deepen the practice and make it more internal.

Music works. Although it can be distracting, many people love it as a way of helping them focus and relax. Whatever works for you is fine.

Interruptions, however, would be best avoided. The practice is a progression into deeper and deeper levels of heat, focus and concentration. To break this by answering the phone and having a conversation is an inevitable loss in focus, and more importantly for the Ashtanga practice, loss in body heat.

When travelling, the hotel room is perfect. Turn the air-conditioning off, the heater up and create your own special space.

Your Yoga mat can create a special space and presence automatically. Your own Yoga mat is a vitally important element of Yoga practice. Not only is it more healthy, it is a means of creating an atmosphere conducive to practice. This combined with the need to have the sticky mat under your feet to grip and help position the feet, makes a solid argument for owning your own mat, even two, one for home, one for travel, and why not one for Yoga school?

Must I go to a class?

Yoga can be a way of life. There are practices for cleansing, stretching, healing, expanding our mind and making life more meaningful. We breathe continuously, think continuously and grow whether we try or not. Doing Yoga can be continuous, affecting the way we breathe, move, think and relate to others.

• When students first begin they say, “I am doing Yoga this morning at 7 am”, and after they pick up their mat from the floor they say, “I am finished Yoga now”. This is a reference to the practice of asana which after a time can expand to include the other wonderful Yoga practices.

The more we do and understand Yoga, the more we apply it to our daily life. Yoga is not only a physical practice but a way of seeing and thinking. It is a way of breathing, caring and achieving success. Ancient as Yoga is, the tools it offers us are timeless.

Ashtanga Yoga practice is often done in the morning before the working day begins. It is a great process for connecting within and opening the mind and body to the possibilities of the new day. Afternoons are equally fine, the body is certainly more flexible at that time, however, there are usually other things to do which can take priority. A regular morning practice can become an essential part of your day.

Yoga practice requires consistency, regularity and patience. The body opens at its own rate, so too the mind. Our limitations concern are our ability to let go and move on, and that is a very individual thing.

Do I need a Teacher ?

• There is no substitute for a great teacher. “When the student is ready the teacher appears, when the teacher is ready the student appears”. Developing a relationship with a Yoga teacher in the early stages of Yoga is very important, in fact, it is one of the most important elements of your early Yoga practice.

Finding the right teacher may take some time. Each teacher will interpret Yoga in their own way. It will depend on their background, their emotional history, the personality and their own ambition. Some teachers are great practitioners and lousy instructors, some are lousy practitioners and great instructors, some emphasise the spiritual and others the physical only.

It is wise to meet the teacher and at least read their personal bio before committing to the class. We will be drawn to people who exhibit the traits we love about ourselves and repelled from people who exhibit the traits we don’t like in ourselves. Objectivity in determining your best Yoga teacher comes from asking their history, qualifications to teach and their objectives for the class. The judgement about their personality is usually your stuff and very secondary. A Yoga class is as good a place as any to face that.

Contradictions in our way of thinking can be an essential part of the Yoga journey, and that is why it is better to evaluate the teacher on their style rather than personality. The word guru in Sanskrit means one who takes you from darkness to light. Therefore, in truth any person who teaches you something about yourself is a guru and as you will discover later in this book, everybody can teach you something. The highest guru of all is you—gee you are you.

Experience can be the best measure of all. Try a class here and there. Attend a beginners’ course and meet the teacher with direct and appropriate questions. A teacher who does not get to the point quickly may not value their own time, and therefore may not value yours. After all, your time is a very precious and irreplaceable commodity, why not spend it well?

Getting it right

We can easily become attached to the idea of a good Yoga practice. This is based on a judgement measured by the requirements of our mind. However, this does not serve us well in Yoga. Asana practice is not orientated to pleasure and pain, rather it Focuses on the development of the many diverse facets of body and mind. Good and bad practice are simply the construct of an ego in search of pleasure.

In Asana practice you are required to confront those areas that are blocked—the areas you would naturally withdraw from. One of the great aspects of Ashtanga Yoga is the fixture of the asana sequence. By following the sequence we untie the knots that make us uncomfortable.

Ashtanga Yoga offers the benefit of a pre-determined sequence, and as long as we don’t get caught up in thinking that simply finishing the sequence is a goal, it is an ideal process of asana development. The ultimate objective of asana practice is union. Union of the one to the many, the body to the soul. You are welcome to surrender to this union at any time, even in the first beginner’s pose.

Yoga poses require a combination of surrender and control, effort and relaxation, and application and submission. Excess of any element will be reflected back in the practice, which in turn is a mirror of our emotional and physical wellbeing. Through constancy and application to asana practice we become more in harmony with our body, and we surrender from attempting to change what is and begin to respect it. It is from this position that true change can occur.

In Ashtanga Yoga practice there is less emphasis on asana (pose) technique and more on the breath. In contrast to some schools of teaching where highly refined technique and alignment is the primary focus, Ashtanga relies more on the inner symmetry of asana than the outer. There is actually room for both. Technique is important, as is the development of a meditative practice and the co-ordination of breath.

What is important for my Yoga practice?

Breathing

Inhale you inspire, exhale you relax. Balancing the breath is balancing the mind. Yoga without breath is simply exercise, unconscious but beneficial. Breath is the single most transformative element of Yoga. Listen, watch, monitor and focus on this alone and there will be an incredible change in your life. Always breathe through the nose, the mouth is for eating.

In keeping with many traditional schools of Yoga, we believe that the single most important element of Yoga asana is breath. Breath links body and mind. Every movement of the body can be linked to the breath and every breath to a state of mind. This flow, the connection between body and mind consciousness, is one of the most beneficial elements of Yoga practice. This is the essence of asana and the preparation for deeper practice.

Breath affects strength, stretch, endurance and balance. Breathing techniques are critical in the development of whole lung breathing instead of the typical half breath or shallow breath we develop through our unconscious lifestyle. Breath is the fuel of life. Ninety per cent of our physical energy comes from breath, our mental state is influenced by breath and, as Yogis believe, the length of our life is determined by the length of our breath.

By using the breath, and not the mind, to guide us through asana we are able to surrender, soften, strengthen and develop awareness more easily.

A full breath is a full life.

Posture

Your body is unique, you know it better than anyone. Approaching the physical practice of Yoga should be done mindfully. Knowing your body and it's particular traits gives you the opportunity to focus on specific areas to strengthen, clean, break down and in some instances protect. You will enjoy the physical experience of Ashtanga Yoga, especially the very cleansing body heat developed through special breathing and movement combinations.

There is an edge, a fine but distinctive edge, between pain and intensity. The body has its feedback systems and to ignore them is insensitivity. These feedback systems are both psychological and physiological. Which is functioning to create the specific sensation of pain is rarely discernible. The edge between pain and intensity is therefore the edge on which to play in a Yoga asana.

Yoga asana is a mirror: a reflection of the process we use to live our lives. Some people will ignore the feedback of pain in the interests of ambition, and in doing so will break through their b arriers. Others will ignore the pains and break the body. Either way these attitudes reflect an insensitivity associated with the asana practice.

The edge is the border which a point of questioning and a point of respect for truth. Moving to that edge is the constancy of growth. In asana the questions that arise as a result of that edge are the food from which we grow.

The edge is the playful point of the asana practice. It is an exploration of the mind and the body through which deeper insight can be attained. Force and will are functions of the mind dominating over the body; retreat and avoidance are the functions of the body dominating over the mind.

Most importantly, go slowly. There are as many Yoga postures as there are stars. Slowly you will develop awareness as well as flexibility and strength. Slowly progress and make it yours.

Dristi

Eye positions are called Dristi. Every posture and every movement between the postures has a specific Dristi. To focus the eye is to focus the mind. Dristi focus deepens the meditation, concentration and mind control aspects of the Ashtanga Yoga practice.

Where does the mind begin and the body end. Changing our posture changes our mind,
changing our mind changes our body posture. Change confronts and because emotions are stored in the body there is resistance to change both physically and mentally. Tension in the body is usually tension in the mind.

Know these factors and it becomes obvious that one of the major challenges to performing a Yoga asana is mental. To move certain body parts and to open and stretch certain areas is to confront, sometimes years of blockage in the mind.

Resistance is simply a desire to stay. It is a reflection of an infatuation about where we are. We may fear the unknown in letting go, we may feel a lack of security, or perhaps have a past remembered emotion about certain movements or mind states.

Confronting these through body, mind and breath is a gradual process. A sequenced asana practice will help us to face and move through the blockages faster that an asana practice in which we are free to choose the poses.

Relaxation

At the end of your asana practice relax in the most difficult Yoga pose of all, the corps pose. Lie still, no movement at all, still your mind and allow your whole body metabolism to bask in the transformations you have created through the practice. Allow the mind to be still.

What food and drink is best?

• Yoga allows you to be the best judge of what is right in food and drink. As you become more sensitive to your body's requirements through the practice of Yoga, you will make wiser, less need driven choices. We eventually change eating habits because of Yoga, but these are personal choices that we take as we become more sensitive to inner guidance and to changes that will enhance our quality of life.

• In Yoga there is a continuous path on which to travel; a path that will open awareness to a more balanced way of being. The development of mastery in all areas of life enables us to become totally present with life. We become inspired and heart driven with an open mind and a sense of gratitude for what is, we can become more inner directed, self-motivated individuals.

Need more energy ?

Hatha Yoga is the movement of energy, prana, through channels known as the nadi's. They are not visible channels but are the electrical fields around the body through which energy flows. Hatha means the merging of the sun and the moon, the light and the dark. The two opposites merge to create one single line of flow. The merging or uniting of the various nadi's (there are 72,000) is the uniting of the two sides of the body, the light and dark, male and female.

These two sides of our body also represent judgements of right and wrong, good and evil, pleasure and pain. The merging of duality is considered the central position, Yoke or Yoga. When we can see order in creation we move beyond judgement to love. Love is therefore the ultimate mission of all Yoga.

Hatha Yoga is designed to remove the blocks in our energy flow. Although the focus is initially on physical asana, the philosophy is critical. Blockages are not purely physical, they are a function of the physiology and psychology of the body. What we eat, drink, think, say, see, do and how we breathe affects the path of energy through the body. This is the science of Hatha Yoga.

The primary blockage to the flow of energy through the body is called the Kundalini. This is the coiled snake; coiled in such a way as to absorb and block flow. It is the mirror of emotional and physical beliefs. The elimination of Kundalini blockage is a vital focus of Hatha Yoga practice. The specific focus on the energy wasted through the Kundalini is called Tantra Yoga, where the connection between body, energy and the cosmos are interconnected and mastered.

This technique is a meditative process in itself, bringing us more into the present with our bodies to the exclusion of all that is around us. I t is an important learning process; an external one which eventually gives way to a deeper more intuitive form of energy management—the internal feel of the subtle flow.

In Ashtanga Yoga there is not a lot of emphasis on the external alignment of the body. Once again the student is taught to work with internal energy, the body’s own internal intelligence, to create a true and inner alignment.

The benefits of this internal focus on energy movement are significant: it increases the control and management of energy within the pose, tones and relaxes the nervous system,decreases the likelihood of injury, increases strength and endurance in poses, internally aligns the body in the pose from the inside, and prepares the body, breath and mind for pranayama

Where do I start?

Although there are numerous aspects to Yoga, including philosophy, meditation and breathing practices it is wisest to start with the postures. (Asana's). The reason is simply that the body is the vehicle through which we live, breath, meditate and create. It's condition usually determines our capacity to achieve higher states of awareness.

Ashtanga Yoga incorporates a progression of poses (asanas) from extremely easy to extremely complex. At one end of the spectrum a practice can begin with finger movements, small foot rotations and relaxation. At the other extreme Yogis slow their heartbeat, are buried for days on end and have been known to drink their own urine (not taught at our school).

From school to school the level of demand and complexity of courses changes enormously.

At our school, Ashtanga Yoga Moves, we offer a three-level progression from introductory to general classes. We believe in the concept of building a very solid foundation and approaching Yoga practice with a long term perspective in mind. Our beginners’ courses are about understanding the fundamental principles of Yoga. We also teach breathing exercises, relaxation techniques and basic poses. We will typically take students through Salute to the Sun and a few critical poses in the early stages of the course.

Ultimately there is no substitute for a solid background and deep understanding of the basics. In the long term it will be absolutely essential to know the fundamentals, especially when students begin practising on their own. This is why we believe it is important to develop great habits from the start.

The Benefits of a Yoga Practice

There are as many reasons for doing Yoga as there are people.

FlexibilityWe are born flexible. Our bodies at birth move with ease. Nerves, circulatory system,bones, muscles, glands and organs become restricted and function less efficiently as we get older. As a result energy and vitality decreases, and the body becomes less sensitive and has less capacity to move.

Health Disease is the disease of the body. The functional systems break down creating illness and lack of energy. Health is one of the prime objectives of Yoga. Postures are the tools for maintaining and improving the body’s function. They give people the ability to open, stretch, clean and heal their body from the inside out.

Awareness Good health requires a total perspective—internal as well as external. Yoga poses help in the development of flexibility and movement. Increased sensitivity through Yoga can provide people with early warnings. The Yoga feedback systems help us to focus on areas that need special attention through either diet or stretch. This is a far wiser way in which to look after ourselves rather than waiting for some breakdown to occur.

Eternal Youth Aging is inevitable. Yoga cannot prevent the inevitable decay of the body, but it can provide a huge enhancement to the quality of life in the meantime. For some, quality of life begins to wane in their 20s and by age 40 serious restriction to physical and internal function has occurred. This process of early decay is not inevitable and can, through the subtle process of Yoga, be reversed without an invasive procedure.

The entropy of the body is the process of life. Managing that process affects our life. As we age we rely less on the physical and focus more on the mental and spiritual, but they are intrinsically linked. Opening to change requires the sensitivity and awareness that asana practice develops

Relaxation. One of Yoga’s prime objectives is to help people relax and de-stress. There are so many ways this can be achieved.

• Yogic breathing calms the nervous system and provides an intense counter-position to any activity causing stress. Both the sympathetic and the parasympathetic nervous systems respond to Yogic breathing exercises.
• Yoga practice can support and strengthen a higher metabolic rate which in turn aids in immune function and stress management. Specific poses are used to sedate/stimulate the body/mind.
  

Meditation. We cannot meditate: we only provide situations and conditions which enable the body to become present enough for meditation to occur. Lying flat on the floor, warm and
supported, with appropriate props is an excellent meditation position. Deep relaxation can occur in this position. The reason this position is not used in classical meditation is because lying flat in such comfort our mind begins to wander and typically we doze off (well, I do anyway) after a relatively short period of time.

Emotional balance. Tension held in the body grips tissue, muscle, bone structure and organ function. Emotions held in the body result in imbalances. Imbalances breed imbalances and these are stored in the body. Yoga postures can re-open channels to free stuck emotions, release blockages and, through the body, transform the mind. This is a vital factor in health care and stress management.

Stress management It is far wiser and more productive to manage stress when it occurs rather than on a month by month or year by year recuperation basis. Holidays and free weekends are special. However, in the period between these de-stressing times, stress and tension can hinder a full and productive life. Yoga teaches stress management through breath, body and mind control. These are invaluable resources in a busy and productive life, and they can be used right at the moment when stress arises.

Yoga is a great antidote for a stressful lifestyle. The less we tic-toc between extremes the more balanced and fulfilled our life can be. Yogic breath is the ideal way to maintain the balance both after and during work. We breathe all day yet it is only when we focus our attention on the breath that we truly “breathe”. Focussing on the breath at different times during the day and adjusting that breath to the circumstances can have a major impact on our performance and enjoyment of life.

Health and wellbeing

• Yoga offers considerable benefits in improving and stabilising health. Through focused and consistent practice, Yoga has been used to help heal cancer, kidney problems, weak heart, asthma, bronchitis, urinary problems, prostrate inflammation, constipation and migraine. The list goes on. There are in fact few “illnesses” that cannot be assisted through Yoga. Sports injuries, chronic back pain and emotional instability are also common concerns that bring people to Yoga.
• In Ashtanga Yoga practice significant internal heat is generated through breath and body movement, and this begins a deep and thorough detoxification process.
• Maintaining flexibility and the body’s functions becomes an issue for most people when they enter middle age, or when they are injured. Flexibility of the body is essential for waste removal and the efficiency of other fluid systems, and for the easy flow of blood. Opening stiff and tightly bound muscle areas in the body contributes to an improvement in health and greater mental flexibility.
• Recovery from post-operative stress is also a common goal for people joining Yoga classes.
  

Self—actualisation

• The drive for personal development and self-actualisation is natural. Most peopleeventually ask the bigger questions of life. When an individual’s quest goes beyond the basic instincts, Yoga offers a path to universal answers.
• Yoga practice contributes to a deeper self-awareness and an understanding of the change process for personal growth. To this end, Yoga, with the appropriate teacher, can help us to grow and develop deeper self worth and a more creative self-expression.
  

Balancing Body. Mind and Spirit

It is easy to get caught up in the complexity or difficulty of the practice you perform. When you translate Yoga into a performance-based system it can give a sense of worth. This level of self-worth is unfortunately transient and is a detour on the path to personal growth. The role of the teacher in this situation is to help the student recognise this confusion and return to a more real state of constancy of practice.

Burnout is another consequence of an over enthusiastic approach to Yoga. Too much too soon can drain energy from career, relationships and social life. This is a total contradiction to the objective of Yoga practice which is to build the stamina for an improved quality of life. Yoga practice is a long term experience, it is not suited to the ‘quick fix’ and therefore usually kicks back when treated as such.

Most of the great Yogi masters, even the fathers of the current Hatha Yoga practice, were scholars of diverse and complex areas of life. Astrology, astronomy, physiology, psychology, the mind, and materialism. Yoga is more than simply a physical practice.

Yoga offers a total connection with the truest self. Our self-worth is truly developed through the love of self as it is. In seeing the perfection of what is, we can begin to develop a more universal perspective, expand our vision and begin to understand freedom. Being humble to a greater power opens our world to energy, vitality, love and the infinite. This is the objective of Yoga practice.

The Mind

In the Yoga Sutra Pattanjali dedicates one whole section to the mind. This section deals with the concept of perception. It suggests that we see an event and create a perception. This then becomes our reality, however, we may well have deceived ourselves in the view we took to gain that perception. Yet although we may perceive an event quite incorrectly, these impressions in the mind can be very difficult to change.

The Yoga Sutra acknowledges that all we see, hear and think in our mind is real—there is no difference between reality and imagination: all combines to make up our perception of life. These perceptions of life, whether experienced in reality or in our imagination, are not differentiated. We are therefore run by perception.

There are two levels of perception, the external and the internal. One from the mind or subconscious and the other from a deeper place. The goal of Yoga is to clear aside the surface perceptions of the subconscious mind long enough for the inner perception to become clear. This inner perception is referred to as truth, inner knowing or higher self. It creates certainty, knowing and fulfilment in our lives.

Four main elements create our outer perceptions.

1. The ego, or comparative perception, which always wants to be better than another.
2. The demanding perception which seeks pleasure, wanting to re-create good feelings and pleasurable situations .
3. The avoiding perception which tries to keep away from pain. Stems from a belief that something bad has happened and tries to avoid it ever happening again. This causes us to reject things we know little about.
4. The fear perception which is afraid that we will be judged, may be wrong, will grow old, or may miss something. This all culminates in a feeling of uncertainty and doubt.
   

The Mobile Gym, Temple, and Centring Studio

Most of us lead busy lifestyles. Travel, social life, business and sports. Attending a gym or sports club demands time, time we have less and less of. Furthermore, if jogging is your daily thing, you will need snow shoes, a body guard and an oxygen mask in most cities of the world.

Yoga is portable. Whether at home or on the road, it takes only the space of your yoga mat. It’s the only thing you need for a daily workout that keeps your mind clear, cleans out waste and maintains your whole body/mind in a constant state of awareness and growth. Your daily practice is independent of your emotional space. It gives you objectivity which is a rare commodity, stills you when you’re ruffled and ruffles you when you’re stilled. Your Yoga practice can be like a best friend.

Your Yoga practice travels with you everywhere you go. A daily session takes from ten minutes to two hours and can be done in a hotel room, sunlit balcony or office. You work up a slight to heavy sweat each time. You stretch, twist, lengthen and strengthen, and you get to breath consciously and deeply. While all this is happening you get to focus on the bigger picture.

The Yoga we practice is called Ashtanga, and it is demanding. You will probably go through considerable discomfort and confrontation. As your body opens and detoxifies, you will let go of old patterns. It isn’t easy, but through this process you will grow to enjoy incredible shifts in the quality of your life.

Ashtanga Yoga can be a vital ingredient in supporting the life we lead. Living an inspired life we love living to the fullest, working hard, being supported by a healthy body and keeping as focused and aware as we possibly can. Ashtanga and your daily practice are critical in helping us to achieve this. Even 10 minutes a day is great. For those ten minutes you breathe deep, focus on being present and get to open the body—it’s a great way to balance the day.