Yoga Instruction - How to Find the Right Yoga Teacher for You

In order to find a quality yoga instructor, you need to know what to look for. Since there is no universal certification program for yoga teachers, not all of them are created equal as you can see by the following example.

I had been practicing yoga in my home for a while when I decided to take some classes at a local center. I had been using a variety of yoga videos and DVDs that were taught by senior instructors with impeccable form, so I expected the same quality of yoga instruction when I arrived at this class. Unfortunately, it wasn't the case.

The teacher who taught the class was sloppy in her style as she moved through the poses and it seemed more as if she were doing her own practice, rather than leading the class. She never came around and adjusted the alignment of any of the students, which really annoyed me because that was the main reason I decided to attend the class. Additionally, she was facing one way and the students were facing the opposite way, so it was very difficult to see what she was doing. Needless to say, I wasn't impressed.

I am optimistic by nature so the next morning, I took another class at the same center, but this time there was a different teacher leading the practice. Her style was more of what I was looking for. Her execution of the positions was excellent. She showed the students how to do the pose and then she got up and checked the alignment of the students and made necessary adjustments. She brought attention to those students who did a pose particularly well, and she encouraged others to go a little deeper. I was very happy with the teacher, and even though the class did not fit my schedule particularly well, I attended it on a regular basis.

Although my initial endeavor into the world of taking yoga classes was somewhat hit or miss, by asking certain questions and checking some details, you have a better chance of finding the right yoga instructor for you.

Here are some things to consider.

Decide what your goals are for your yoga practice.
Do you want to practice yoga to relieve stress, heal from an injury, or gain strength and flexibility? If a center offers yoga that is very fast paced and very physically challenging, it probably won't be the right match for you if you want to learn how to relax.

What style of yoga interests you? Make sure that the center offers that particular style.
Are you interested in a certain level of yoga instruction? If you are a beginner, you probably don't want to take a class that lumps all levels together. You also don't want a class that is too advanced where you have a greater chance of feeling discouraged because you can't keep up with the other students, or worse, you could get injured. You want a class where the instructor takes ample time to explain the postures and also helps students achieve the correct alignment.

Ask about the teacher's level experience
Find out how many years the teacher has been practicing yoga and how long he has been teaching. With my experience with the two yoga teachers, I found out that the one that didn't impress me had just become a teacher, while the one I liked had been teaching for quite some time.

Ask about how many hours of training he has received. Although there is no universal yoga teacher certification, many quality studios require that their instructors complete a minimum number of training hours before they are allowed to teach. If the instructor has 200 or more hours of training, there is a good chance that he has solid skills to work with.

Does the instructor know the benefits and contraindications of each pose? Can he offer modifications for students who have physical limitations? You want a teacher who can provide information about how each pose relates to your unique physical condition.

Also, find out if the teacher has specific training in basic anatomy. I cannot emphasize this point strongly enough. When I was in my early twenties, I took a gymnastics class which was taught by an instructor who had no training in anatomy. Each week he stretched my body in a position that caused me a great deal of pain. If he knew about body mechanics and physiology he never would never used that stretch, because it is almost guaranteed to cause injury. The end result for me was years of pain and permanent injury. If the teacher is not trained in anatomy run, don't walk, out of the class.

What is the teacher's personal style?
In order for you to get the most out of yoga, you have to feel comfortable with the teacher. Is the teacher friendly, encouraging, and supportive? Does she treat students and others with respect?

Yoga is intensely personal so it is critical that you like and trust the teacher. She will be touching your body to adjust your alignment, so you need to feel totally safe with her. A good instructor will make the class a secure and peaceful experience for students.

How clean is the studio?
As you look around, do you notice dust or dirt? Is there a musty or sweaty odor? A yoga class encourages you to practice barefoot and breathe deeply. It is very difficult to get the most from your yoga instruction if you are worried about contracting a disease from an unclean studio.

How does the teacher handle your personal beliefs?
A good yoga teacher does not impose her personal beliefs on students. Yoga is not a religion. You should be able to practice any religion, or none at all, and still feel comfortable in the class. You also should not be required to eat or act a certain way to be considered acceptable to the teacher.

Yoga promotes freedom, so you should not be held bondage to someone else's beliefs. You should be free to live whichever way is right for you.

Quality yoga instruction can be very important for you in your yoga journey. By keeping these ideas in mind when you search for a yoga teacher, you are very likely to find the one that is just right for you.

By Della Menechella

Some Tantric Exercises to Increase General Well-Being and Sexual Abilities

A healthy anal and genital area is of great importance both for the general well-being and for the sexual abilities. The same is thrue about a healthy respiratory tract and breathing apparatus. Here are presented two poses and three breathing exercises that have the following effects when done together in a series:

-They stimulate the physiological functions of the genital and anal area.

-They correct muscle weakness and anatomical problems of the anal and genital region.

-They increase the sexual drive and abilities.

-They produce a stimulating response that spreads upwords along the spine and revitalizes the whole body.

-The exercises are very good to start each day with, or to do before going to bed in the night.

POSE 1
Stand on your hands and knees upon the floor.

Kneel backword so that your buttocks go backword and down towords your feet and stretch your arms foreword.

Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.

Relax your anal muscles compleetely again.

Repeat the sqeesing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.

Empty your lungs.

Rize up on your hands and knees again.

Relax a while in this position and then repeat the exercise.

POSE 2
Lie on your back upon a carpet on the floor.

Breath out completely.

Swing your armes in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe.

When swinging your arms, take a deep breath filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.

Relax your anal muscles compleetely again.

Repeat the sqeezing and relaxing 3-5 times.

Swing your arms back at the same time as you empty your lungs.

Relax some while and then repeat the exercise.

BREATHING EXERCISE 1

Sit upon a pillow on the floor with your legs crossed and the back streight.

Empty your lungs completely.

Breath in counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:

-Use first your diafragm so that your stomack moves out.

-Then fill further by using your chest muscles.

-And then complete the filling by using the muscles around your shoulders.

Hold your breath counting to 16.

Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:

-Use first your diafragm so that your stomack moves in.

-Then empty further by using your chest muscles.

-And then complete emptying by using the muscles around your shoulders.

BREATHING EXERCISE 2

Sit upon a pillow on the floor with your legs crossed and your back streight.

Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath uncompleetely.

When breathing in, try to do it in three stages that proceed smoothely into each other:

-Use first your diafragm so that your stomack moves out.

-Then fill further by using your chest muscles.

-And then complete the filling by using the muscles around your shoulders.

When breathing out, try to do it in three stages that proceed smoothely into each other:

-Use first your diafragm so that your stomack moves in.

-Then empty further by using your chest muscles.

-And then complete emptying by using the muscles around your shoulders.

After the last in-breath , hold your breath with your lungs filled counting to 10.

Then breath out.

BREATHING EXERCISE 3

Sit upon a pillow on the floor with your legs crossed and your back streight.

Empty your lungs completely.

Close your left nostril with the fingers of one of your hands.

Breath in through your right nostril counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other:

-Use first your diafragm so that your stomack moves out.

-Then fill further by using your chest muscles

-And then compleete the filling by using the muscles around your shoulders

Hold your breath counting to 16.

Then close your right nostril with your fingers.

Then breath out through your left nostril counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other:

-Use first your diafragm so that your stomack moves in

-Then empty further by using your chest muscles

-And then complete emptying by using the muscles around your shoulders

When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.

RELAXING AT THE END OF THE SERIES

When the series is done, then lie down upon a carpet on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired. Concetrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even furter. Then lie some time in this relaxed state without thinking about anything.

At these link you may find other articles about health topics:

http://www.panteraconsulting.com/salg2.htm

http://www.abicana.com

Written by Knut Holt

Yoga and Low Carb Diets

Yoga is an ancient system of movement designed to generate vibrant health and well being. Excellent health and well being are experienced in the results of a yoga practice such as: stress reduction, increased energy and awareness, increased flexibility, focused mind and strong body. In our modern world there are so many types of yoga to choose from that it can be confusing and difficult to start a yoga program. Do you have to practice postures(asanas) in a hot room for an hour and a half in order to enjoy the benefits of this ancient art? And, is it necessary to execute postures under strict guidelines created for East Indian bodies and minds? As a yoga instructor my answer would be no. A successful yoga practice supports the goals of the practitioner without rigidity.

An appropriate yoga program should be adapted around our needs. Those on low-carb diets for weight loss or weight control can benefit tremendously by practicing yoga. A major benefit of yoga is a developed awareness. A consistent yoga practice assists us in recognizing the causes of stress in our lives. Yoga helps us observe the thoughts that cause stress. Once we are able to recognize the stress we are able to calm our carb cravings. When we develop awareness we can make conscious choices around food and feel more in control of our lives. I have taught lunch time yoga classes where students practiced forty-five minutes of yoga instead of reaching for high carb snacks. Students have reported that after class they choose healthier foods and actually eat less. Yoga can be a carb substitute, a healthy alternative.

Breath work is also an important component of yoga. Yoga trains the mind to recognize where and when we hold our breath. The less access we have to the breath the more stress is stored in the body. Yoga teaches us to fill ourselves up with breath instead of high-carb food. Yoga can inform us when we are becoming stressed so we can make the choice to sit and breathe, meditate or do physical yoga postures. With a consistent yoga practice we have less need of carbs that deplete our energy. Focus on the breath dissolves our cravings and reduces stress. We naturally reach for more nourishing foods. If we hold the breath then we become unaware of our cravings and old eating patterns take over. Cultivating awareness while we move in yoga postures is just as important as the movement, especially for those wanting to change eating patterns.

Since low-carb dieters need to be careful not to hit a sugar low during the day yoga is an excellent movement program. Yoga conserves energy while many exercise programs such as aerobics, weight training, bicycling etc. expend energy. Yoga assists the practitioner to tap into reserves of energy in the body. If the low carb dieter feels energy depleted the craving will increase. For anyone with the goal of life style or dietary change it is important that the exercise program be accessible and stress-free. Yoga postures teach us to expand into our own energy without judgment or criticism. A practice of relaxation and meditation (either seated cross-legged or lying on your back) when you have completed your postures is key in a yoga program. The relaxation assists us in integrating the movement and regenerating our energy.

How do we choose a class that is appropriate for us? How do we get started on a yoga practice? Try several styles and notice how you feel after each. An appropriate class is one where at the end of class you feel internally rejuvenated. When you leave class you should feel lightness in your step and a desire to return. Other positive signs are: more access to your breath, a feeling of well being (combination of calm and high energy). Here are eight postures that will get you started. I suggest you do them every three to four days and familiarize yourself with the movements. Again, your yoga postures should express who you are so you won't look like someone else performing the same pose. Simply follow the directions and while you're in the pose try to become as aware of your body and thoughts as you can. Breathe a simple breath based on the rhythm of your inhale and exhale. Take four or five breaths for each movement. Notice where and when you might hold your breath. I would recommend purchasing a yoga mat. You can buy them in most health food and sports stores.

1) Mountain Pose

Stand with feet together or hip distance. Imagine roots growing out of your feet into the earth. Feel your spine lengthening as the crown of your head lifts toward the sky. Inhale and exhale and feel the oppositional movement of feet planted firmly on the ground while the crown reaches upward. Keep your gaze focused at the horizon line. This posture prepares the body for a yoga practice.

2) Forward facing warrior

Stand in mountain pose and lift your arms by your ears, a few breaths and center yourself. Take a step forward on your right foot and bend your knee over your ankle. Focus your gaze at the horizon. Lengthen the torso and drop your shoulders. Repeat on the other side. This pose strengthens the thighs and brings in warrior energy.

3) Forward facing warrior with a forward bend

Repeat the above posture. Slowly straighten the front leg and extend the spine over the front leg. Relax the arms beside the leg. Repeat on the other side. This pose opens the spine and stretches both legs. This movement also soothes the mind.

4) Tree balance

Stand in mountain pose and become centered. Slowly transition your weight onto the left leg. Bring your hands into a prayer position over your chest. And position your left foot on your calf. Balance on your right leg while you breathe and focus your gaze at the horizon. Allow your body to move with the flow of your breath. Balances are never static. This pose develops balance and confidence.

5) Downward facing dog

Come on your hands and knees. Legs hip width apart and arms shoulder distance apart. Tuck your toes and lift your tailbone up toward the ceiling into an upsidedown V position. Fan out your fingers and press them into the floor. Keep moving your tailbone and elongate your spine. Bring your ears between your arms. Return to your hands and knees slowly and rest. This pose cleanses the mind and strengthens the upper body.

6) Bridge

Lay on your back and bend your knees, legs hip width apart. Lift your hips and spine toward the ceiling as you move through the front of the knees. Bring your arms underneath your body on the floor and interlace your fingers. Keep your gaze at the chest. This posture increases energy and increases flexibility in the spine.

7) Seated twist

Sit with both legs extended in front of you. Bend your right leg keeping the left in front with the foot flexed. Place your left hand below the right knee and bring the right hand around the back of the body close to the spine. Lift and rise through the crown of your head on the inhale, on the exhale twist the spine to the right, moving around the axis of the spine. Move from the lower to the upper spine, the head is the last to twist around. Slowly release from the base of the spine and come back to center. Repeat on the other side. Twists flush and balance the nervous system.

8) Reclining bound pose

Now it's time for relaxation. Lie on your back and bring your feet together. Allow your knees to splay apart. You can also extend your legs and come into corpse pose if bound pose is too much for your hips. Close your eyes and focus on your breath. Let go of any stress and allow your body to release into the floor. Stay as long as you like.

By Carmela Cattuti

Are You Willing To Follow Eight Yoga Exercises For the Lower Back?

EXERCISES FOR BACK RELIEF

Many people believe that rest is best for a painful back, but actually, what your back really needs when it's hurt is exercise. Regular exercise relieves back pain by strengthening and stretching the muscles that support the spine and helps to prevent future injury. This is a use it or lose it situation: the more you rest, the weaker your back gets, even if it is hurt. Studies have actually shown that you can heal your back pain faster and get back to your regular activities with just two days of rest. This article will focus on Yoga Exercises. Remember to contact your doctor before beginning any exercise program.

YOGA EXERCISES FOR YOUR BACK

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

CORPSE: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

CAT STRETCH: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

WIND-RELEASING POSE: Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SAGE TWIST: Warning for this pose-it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE: Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching part if you need to.

FISH POSE: Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST: Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

BENDING FORWARD POSTURE: Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can't reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

Written by Shelley Hitz

Using Yoga to Manage ADD

Exercise is a powerful tool for ADD management. Medical professionals recommend that adults get at least 30 minutes of aerobic exercise (such as running or biking) 3-5 times per week to improve their general health. For ADDers, this type of exercise is particularly beneficial, because it may balance production of neurotransmitters and reduce stress levels. Another form of exercise that ADDers are finding valuable is yoga. When practiced regularly, yoga offers numerous health benefits, such as increased strength and flexibility, and decreased blood pressure and cholesterol levels. However, the greater benefits of yoga are arguably the psychological ones. Yoga combines physical activity with self-awareness, which promotes a mind-body connection that many ADDers lack.

When ADDers report challenges with impulsivity and hyperactivity, they often describe feeling like they don't have control over their own bodies. They find themselves speaking before thinking their thoughts through, and often regret their words. They constantly fidget, unaware that their bubbling energy can be disruptive to others in work and social situations. And they feel as if they simply cannot stop the whirlwind of thoughts spinning in their heads.

Yoga can help ADDers learn how to forge a mind-body connection that promotes self-awareness and self-control. Yoga practitioners are taught deep breathing and relaxation techniques that help center the mind in the present moment. Practitioners are also guided into holding different postures, called asanas. Each asana is held for an extended period of time, as the practitioner focuses on holding the best posture that they can, while breathing calmly and deeply. The asanas promote stretching, strengthening, and balancing, as the deep breathing promotes relaxation and mental awareness.

It is important to remember that yoga is not meant to be stressful or taxing on the body. People should be encouraged to concentrate only on themselves and not the others in the class, and to do only what feels comfortable. A practitioner should never feel pressured to perform. If an ADDer finds him/herself at a yoga class that moves too quickly, or focuses heavily on strength training, they will not reap the intended benefits, and may find themselves overwhelmed. The best place to find yoga instruction is at a yoga center, where the instructors practice yoga as a way of life, and teach both the physical and psychological components.

Yoga can help ADDers feel calm, centered, in control, and in touch with their bodies. Practiced regularly, ADDers will find that yoga is a powerful mental and physical refresher that they can retreat to when feeling out of control or overwhelmed.

By Jennifer Koretsky

Ayurveda and Yoga, Ancient Sister Sciences

Ayurveda and yoga are sister sciences that have been united for thousands of years for the sake of healing body, mind, and consciousness. Generally speaking, Ayurveda deals more with the health of the body, while yoga deals with purifying the mind and consciousness, but in reality they complement and embrace each other.

The ancient rishis (seers) were the original masters of all Vedic sciences. They understood that good health is a great asset on the path toward Self-realization. If the body is neglected it can easily become an obstacle to spiritual practice. Anyone who has practiced meditation for any length of time would agree to how difficult it can be to sit still for long periods of time without feeling discomfort and fatigue. Both yoga and Ayurveda are mutually supportive and offer many ways to prevent and heal various disorders as well as to cleanse and rejuvenate the body.

Besides sharing a philosophical foundation, both systems have many similarities in relation to attitude, nutrition, diet, hygiene, exercise, cleansing practices, as well as spiritual practices. Traditionally, a student of yoga would first live close to and serve the guru for many years, during which time he would learn healthy habits. The basic Ayurvedic principles for health and longevity were past on in the lineage in oral form to serve as a foundation for a life of sadhana (spiritual practice).

Nowadays, the teachings of yoga are easily available to all, and whether prepared or not we can leap headlong into its practice. This has its blessings, in the sense that more people can be turned on to the teachings, although much is often lost without the parampara, or close guidance at the feet of an accomplished master. With this in mind, modern yoga practitioners would most certainly benefit from a basic knowledge of Ayurveda to help establish a healthy daily routine and adjust their practice according to the constitution, dosha imbalance, season, and so on, to prevent disease and promote longevity.

First, let's take a look at the similarities between yoga and Ayurveda:

* Both are ancient Vedic teachings. Yoga originates in the Yajur Veda, while Ayurveda originates in the Atharva Veda and Rig Veda.

* Both recognize that keeping the body healthy is vital for fulfilling the four aims of life: Dharma (duty), Artha (wealth), Kama (desire), and Moksha (liberation).

* Both recognize that the balance of doshas (humors), dhatus (tissues), and malas (waste products) is essential for maintaining good health.

* Both share virtually the same metaphysical anatomy and physiology, which consists of 72,000 nadis (subtle channels), 7 main chakras (energy centers), 5 bodily sheaths, and the Kundalini Shakti (energy).

* Both advocate the use of diet, herbs, asana, pranayama, meditation, mantra, astrology, prayer, puja, and rituals for healing the entire being.

* Both encourage physical health as a good foundation for mental, emotional, and spiritual well-being.

* Both share the same view on psychology. Ayurveda embraces all six of the main schools of philosophy including the Yoga Sutras of Patanjali and Vedanta (a non-dual philosophical and spiritual path). They both understand that the attachment to the body-mind complex is the root cause of all suffering and that the ultimate state of health is experienced when we abide in our true nature, which is total peace, regardless of the state of the physical body.

* Both use cleansing methods for the body, all of which encourage the removal of waste products and toxins through their natural routes of elimination. Ayurveda has panchakarma (five cleansing actions) and yoga uses Shat Karma (six purification measures).

Ayurvedic approach to asana practice

The use of asana, pranayama, and meditation for healing is known as Yoga Chikitsa, or Yoga Therapy and has been used for thousands of years by Ayurvedic and yogic adepts. In Yoga Chikitsa, a group of yogic exercises are chosen that will best support the individual and are practiced daily. This can be done over an extended period of time in conjunction with an Ayurvedic regime and herbal and dietary therapies. Yoga Chikitsa also plays an integral role in the Ayurvedic cleansing and rejuvenation process known as panchakarma.

For a well balanced personal yoga practice, it is important to take into consideration the individual's body structure, prakruti (original constitution), and vikruti (present constitutional imbalance). The following are general recommendations according to the predominant dosha.

Vata predominant individuals should remember to focus on calming, grounding, stillness, strengthening, and balancing while doing their practice.

Precautions for vata:

* Vinyasa or flow styles of yoga tend to move too quickly from one pose to the next and can aggravate the hyper-mobile quality of vata over time. Flow sequences can be made to be more vata pacifying if they are not excessively long, the length of time poses are held is extended, and transitions are done slowly and consciously.

* Those with lower back problems may find that bending the knees in standing forward bends can prevent discomfort.

* Back bends should be done slowly, carefully and within one's own limits.

Pitta individuals should maintain a calm, cool, and relaxed intention while doing asanas. Pitta types may benefit from trying to cultivate an attitude of forgiveness, and of surrendering or offering the fruits of their practice to the divine of to those in need of positive healing energy. Because asana practice tends to generate heat in the body, it is best to do them at cooling times of the day, such as dawn or dusk. Also, it is useful to place some emphasis on poses that help to release excess heat from the body, such as poses that compress the solar plexus and poses that open the chest like.

Kapha types tend to be sedentary and often dislike vigorous exercise. For this reason, their practice should be energetic, warming, lightening, and stimulating, providing they are physically capable. Vinyasa or flow style yoga is good for kapha because it is dynamic and moves quickly from one pose to the next, it induces sweating and gets the heart pumping.

Yoga poses that address specific doshic problems can be easily added to an Ayurvedic regime and integrated into an existing yoga routine, or they can be organized as a small session with the help of an Ayurvedic clinician who knows each individual case well and can help set up a well balanced program according to the needs of each client.

Ayurveda also offers Yoga Chikitsa, or Yoga Therapy, for specific doshic disorders. It is advised to consult an Ayurvedic practitioner for an individualized regime.

Ayurvedic Approach to Pranayama (breathing techniques).

The ultimate goal of pranayama is to calm the mind and prepare it for meditation. It also has a therapeutic effect on the physical body as well. It is not essential to do a pranayama practice according to dosha, but knowing its effects on the body is a valuable tool for management of the doshas. Below is a general list of pranayama and bandha exercises according to dosha.

Vata: Nadi Shodhana, Kapala Bhati, Agnisara Dhauti, Ujjayi, Tri Bandha, Maha Mudra.

Pitta: Sheetali or Sitkari, Nadi shodhana.

Kapha: Bastrika, Agnisara Dhauti, Kapala Bhati, Ashvini Mudra (contracting and releasing Mula Bandha), Ashvini Mudra, Ujjayi, Tri Bandha, Maha Mudra.

Furthermore, the Four Purifications taught in our workshops is an ancient method from the Ashtanga Yoga for purifying the gross and subtle body in order to prepare it for more advanced practices. They are tridoshic and safe for everyone, providing they are performed correctly.

Meditation According to Dosha.

These spiritual paths and their meditation techniques can be practiced by anyone, regardless of their prakruti. This list is only intended to give an idea on how dosha can support or influence one's spiritual practice. Many traditions of yoga blend various aspects of the paths listed here.

* Vata: Kriya Yoga or Ashtanga Yoga and other structured techniques help to keep vata stabilized and focused.

* Pitta: Jnana Yoga and Vedanta are good for pitta types because they often have sharp intellects and have a keen interest in self-study (Atma-vichara).

* Kapha: Bhakti yoga is natural for kapha types because they are often loving and devotional by nature.

Ayurvedic and Yogic Diet.

Ayurveda is more concerned with food being constitutionally balanced, while Yoga promotes a diet that is sattwic (light and pure). A combination of both aspects is the best choice for a yogi or anyone wanting to make real progress on a spiritual path.

Ayurvedic diet:

* According to dosha.

* Primarily vegetarian (meat is used as medicine, mainly for extreme deficiencies).

* Primarily cooked (raw food in moderation, especially for vata types).

* Containing six tastes.

Yogic diet:

* Sattwic vegetarian diet.

* Easy to digest.

* Simple meals (to limit desire).

* Both cooked and raw.

* Foods recommended in the Hatha Yoga Pradipika consist of rejuvenating substances such as wheat, whole grain, white basmati, corn, raw milk, raw sugar, butter, ghee, honey, dried ginger, mung beans, pure water, vegetables.

* Fruits, roots and nuts.

* Avoiding excessive hot, sour, salty, fermented, and fried foods.

* Avoiding tamasic (dulling) foods like meat, onions, garlic and mushrooms as a regular part of the daily diet.

Cleansing in Yoga and Ayurveda.

Ayurveda and Yoga both emphasize cleansing of the body for health and support of spiritual practices. Their methods are similar and work by expelling excess dosha and ama, or toxins, using the body's natural routes of elimination.

The yogic method is known in the Ashtanga tradition as Shat Karma, or six cleansing measures. These are:

1. Neti (nasal cleansing):

Jala neti (salt water flushing of the sinuses).

Sutra neti (nasal cleaning with string).

2. Dhauti (washing the GI tract).

Teeth, tongue, eyes, ears and forehead.

Agnisara Dhauti.

Vamana Dhauti (vomiting salt water).

Vastra Dhauti (washing with a cloth).

Varisara Dhauti (washing with water for purgation).

3. Basti (enema).

4. Trataka (forehead wash, gazing into a candle flame).

5. Nauli (intestinal washing, abdominal rolling).

6. Kapala Bhati (skull shining).

The Ayurvedic method for cleansing and rejuvenation is known as panchakarma (pancha karma), or five cleansing actions. This program is usually done for a week or two, but can also be done for longer periods depending on the case. The five actions of this method are:

1. Basti (Enema).

2. Nasya (Nasal application of herbs and herbal oils).

3. Vamana (Therapeutic vomiting).

4. Virechana (Purgation).

5. Rakta Moksha (Blood letting).

It is obvious that Ayurveda and yoga not only complement each other. Both sciences actually embrace each other as they share similarities and fundamental principles on many levels. Ayurveda and yoga should go hand in hand if we want to achieve optimal health, peace, and longevity.

By Vishnu Dass, NTS, LMT

Yoga for Relaxation

Discover the true meaning of yoga?

In taking any modern yoga class, you will find parallels to ballet. Like ballet, the promise of poise, grace and flexibility encourages much interest. Yet if yoga is like any other exercise, it is only at first glance. Underneath the coveted health and fitness benefits of modern yoga practice are the roots of a great spiritual tradition blending cultures and religions.

Unfortunately, through the westernization of yoga, we have lost an essential component of this peaceful practice. Though the ritual remains intact the meaning has gone astray. Where previously the postures of yoga practice were merely a branch of a tree; today they are viewed by western society as the tree itself. How do we bring meaning to our poses?

Modern Yoga's Roots and Benefits

Though the development of yoga cannot be pinned to an exact year, the discovery of the Indus seals, which show figures in the classic yoga asana (posture) of lotus pose, trace yoga back to at least 3000 BCE. At this time the Vedas were being written, which today's yoga postures are derived from. These gave birth to Vedic yoga, which accommodated the ancient Indians fixation on ritual and sacrifice. We see evidence of the importance of sacrifice in the yogic corpse posture. Lying as though we were placed in a coffin, this represents the ultimate sacrifice-that of death. Though seemingly morbid, corpse posture is one of hope when we understand that according to the Vedanta sutras, death results in liberation

Sacrifice was meant to join the material and the physical, and create the longed-for "union" that defines the word Yoga. The Vedanta sutras (vs.4:4,13-14) declare that the liberated soul is not materially motivated.. By asking us to free ourselves from the bondage of material motivation, compassion requires us to be selfless. Surely, this giving is an exercise in compassion. Even still, the modern practice of yoga facilitates this. Through postures and stillness, we alter our consciousness and therefore change our perspective. In our new realization of others as being part of the cosmic whole, we feel that in giving to them we are also giving to ourselves.

The ancient philosophy of yoga saw its postures as part of a greater whole. Thousands of years ago during the time of Astanga yoga, posture practice was one piece of a more important whole. Astanga yoga, which originated during Vedic India, was derived of eight branches; yama (control and discipline), niyama (rules, methods and principle), asana (posture), pranayama (focused breathing), prathyahara(avoidance of undesirable action),dharana (concentration), dhyana (meditation) and samadhi (contemplation). In contrast, most contemporary yoga focuses on postures and uses breath work as a small component or an afterthought. Though admittedly, the current vision of yoga over-emphasizes asana, it is extremely important and has enormous benefits. The medically studied benefits of yoga include the following: Stress reduction, improved muscle strength and tone, increased energy and flexibility, improved balance and coordination and a reduction in depression. . Moving with Compassion

Through most of asana practice, we are unconsciously engaging in physical metaphor. Many yoga postures are named after and imitate the living world; tree pose, eagle pose, frog pose, cat pose. By developing postures that imitate the stance of animals, the vedic seers may have been seeking not only to embrace the qualities of these animals, but to formulate compassion for them. The way that compassion serves as a partner to yoga's goal of liberation can be understood through reading the ancient yogic texts. Understand these vedas; whether they be the Rig Veda (knowledge of praise),Yajur-Veda (knowledge of sacrifice), Sama Veda (knowledge of chants), and Atharva-Veda(knowledge of atharvan), is likelier while deep in meditation. Understanding the vedic sutras, we are permitted to experience a bliss unknown through material grasping.

In this state everyday experiences fade away and a greater perspective unfolds. Over time, meditation also allows us to become more intuitive and receptive. This opens us up to others, enhancing our compassionate nature. This experience has been discussed by Eastern sacred-text expert "H.P. Blavatsky's in "The Voice of the Silence." Blavatsky writes: "Compassion is no attribute. IT is the LAW of LAWS-eternal Harmony, Alaya's SELF; a shoreless universal essence, the light of everlasting Right, and fitness of all things, the law of love eternal."

In order to experience compassion for others we must first extend it to ourselves. Straining too forcefully in a pose is counter to compassion. Why? Yoga teaches us that we are all connected, so when we hurt ourselves this pain eventually reaches others. Instead we must strive for gentle self-acceptance, competing with nobody-not even ourselves. This is essential to a rewarding experience of yoga.

Postures for Peace

By the time of Patanjali's yoga sutras, which were written near the beginning of the common era, we begin to see a discussion of the more practical aspects of yoga. Posture is discussed (be it mainly for meditative purposes), as is concentration of the mind during this exercise. In the Yoga-Sutra, Patanjali presents relaxation as the very essence of yoga practice. He teaches us that posture should be steady and comfortable .This sentiment is reflected in the postures (asanas) of today's practice. The physical dimension of yogic exercise requires us to have compassion for our limits. We are never asked to push, instead only to release. Mercifully, our small efforts are graced with us connecting to a life-force that is divine and encompassing.

Asanas urge us to see our body as divine, and to nurture health in this mortal temple. Yogic adepts understand that their body is flawed, however slender and toned it may look externally. This acknowledgement leads to less judgement of other's bodies. However pleasing to the eye a yogis shape may be, the same vedic texts that encourage the practice of yoga for health, also remind us that true "liberation" comes from being free of the cycle of rebirth-free of the physical form.

Yogic postures work in contrast to the western notion of exercise. Here we see exercise as an end, such as an end to overweight and fatigue. Yoga is different. While in most forms of exercise the physical results are the sole goal, in yoga the soul is the goal. The ancient tradition of yoga exercise stands apart in its doctrines. The ancient yoga texts insist that the mind and spirit are more important than the physical body. While many other eastern forms of mind-body fitness also encourage this awareness, no other physical practice has the ultimate goal of union with the divine. In yoga, the process of attaining this union is as important as the actual attainment.

Yoga practice is not a means to an end. It is an end in of itself. Even distinguished from vedas and sutras, the modern practice of yoga posture is a beautiful and calming pursuit. Though modern yoga practice makes little mention of the scriptures that it is based on, the experience of union and compassion can be woven into each pose. In doing this we are enhancing more than our practice, we are improving our life.

By Galina Pembroke