By Samantha Grayson, CYT

There is much more to Hatha Yoga than asana practice.  Every competent Yoga teacher training graduate knows about the major, minor, and lesser chakras.  Every Yoga certification course worth its weight teaches graduates about the subtle body of Yoga, Ayurveda, and Chinese medicine.

There are many different beliefs regarding the number of major chakras in the Yogic subtle body. It seems the most common theory is seven or eight major chakras or nerve centers in the subtle body. Each chakra is described with a color, flower with a specific number of petals, personality characteristics, a corresponding part of the body and an element.

Not all Yoga systems or Gurus completely agree on the exact characteristics of the seven major chakras.  Each chakra also has a corresponding mantra sound to awaken it. In Kundalini yoga there is a serpent (the Kundalini) at the first chakra and the serpent can be awakened as it moves through the seven main chakras. As the chakras are balanced, under the guidance of a competent Guru, a Yoga practitioner can reach deeper levels of consciousness.

1. First Chakra, Muladhara - this is a yellow chakra with four petals. Its element is earth and its mantra sound is LAM. The body part associated with this charka is the base or root. Its is associated with being grounded and balanced characteristics are roundedness, physical health, being comfortable with your body, stability, safety, prosperity and being present in the here and now.

2. Second chakra, Swahisthana – this is a white chakra with 6 petals. Its element is water and its mantra is VAM. The body part associated with this chakra is the abdomen and reproduction. It is associated with moving and its balancing characteristics are gracefulness, ability to embrace change , emotional intelligence, being nurturing, ability to set boundaries and enjoy pleasure, passion and sexual satisfaction

3. Third chakra, Manipura – This is the red chakra with 10 petals. Its element is fire and its mantra is RAM. It is associated with Directing. The part of the body associated with this chakra is the solar plexus. Balancing characteristics are Full voice, good communication and listening skills, good sense of timing and rhythm.

4. Fourth chakra, Anahata – This is a green chakra and has 12 petals, its element is air and its mantra is Yam. It is associated with loving and is associated with the lungs, heart, pericardium upper ribs, inner arms and hands, Balancing characteristics are caring, compassion, empathy, acceptance, self loving peaceful centered and contentment.

5. Fifth Chakra, Vishuddha – This is the sea-blue chakra that has 16 petals. Its element is ether and it mantra is Ham. It is associated with expression and is referred to as the throat chakra connecting the neck, shoulders, mouth and jaw and related to the thyroid gland. Balancing characteristics are full voice, communicates and listens well, good sense of timing and rhythm and creativity.

6. Sixth chakra – Ajna – This snow white chakra has two petals. OM mantra is OM. This chakra is about seeing both internally and externally, It is associated with the eyes The balancing characteristics are strong intuition, insight, imagination, memory, dream recall, visualization and has a guiding vision for life.

7. Seventh chakra – Sahasrara – The thousand petal chakra corresponds to the Absolute. When the serpent, kundalini reaches the seventh chakra the yogi attains Samadhi or super consciousness. The crown charka is the most important it is the consciousness of all other chakra. It is associated spiritual connection, wisdom and mastery, intelligence, being open minded, ability to question, assimilate and analyze information.

Samantha Grayson is a certified Yoga teacher.

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Currently, Yoga teacher exam turn around times are two to three weeks.

By Dr. Rita Khanna

Sterility, which refers to the state of infertility, is defined as an inability to conceive a child after trying to do so for at least one year. Sterility can affect both men and women, with the cause involving either one or both parties. Both partners should consult a doctor in order to find out which of them requires treatment. For a man to be fertile, the testicles must produce enough healthy sperm to be ejaculated effectively into the woman’s vagina. For a woman to be fertile, the ovaries must release healthy eggs regularly. In addition, her reproductive tract must allow the eggs and sperm to pass into her fallopian tubes to become fertilized and implanted in the uterus.

EXAMINATION

In the case of men, a general physical examination will be performed, with discussions concerning medical history, illnesses, disabilities, medications, and sexual habits. Tests, such as semen analysis, hormone testing, transrectal, and scrotal ultrasound may also be performed. In the case of women, a doctor investigates the endocrine problems. Additional tests to determine sterility include: blood tests, an ultrasound of the ovaries, and hysterosalpingography to check for physical problems of the uterus and fallopian tubes. A laparoscopy can check the ovaries, fallopian tubes, and uterus for disease. Once a diagnosis has been made, you and your partner can consider the various treatment options.

YOGIC CAUSES

Sterility can be due to the couple’s state of health or due to psychological factors. Men, who are too tense, or nervous, are unable to produce the spermatozoon required for fertilization. The fear of being unable to conceive often prevents a woman from becoming pregnant. Unfortunately, even today, in some countries, including India, the entire blame for sterility is unjustly laid on women; and they feel unduly guilty, which can be a source of despair. After proper Yoga exercises, proper diet, and proper relaxation, so-called infertile couples are able to have children.

YOGIC MANAGEMENT OF STERILITY

Yoga has been proven to reduce the production of stress hormones, which can hamper conception. The study found that women, who practiced Yoga, were twice as likely to get pregnant than their female counterparts who did not practice Yoga. When trying to conceive, I recommend a gentle flow practice, with a focus on restorative poses. You do not need to avoid any particular poses, but do skip hot, vigorous, or dehydrating exercise. Both partners are recommended to adopt a Yoga program and practice it together with the guidance of a qualified Yoga instructor. The following are the Asanas, including one Mudra and one Bandha, which are recommended for fostering reproduction and combating sterility.

SHIRSHASANA: THE HEAD STAND

• By performing Shirshasna, the blood circulation is directed much towards the brain, thereby irrigating and regenerating not only this organ, but the entire nervous system.

• Some of the most important endocrine glands, situated in the area above the heart- hypophysis, pineal and thyroid, particularly the first two, are regenerated and maintained in perfect health by the head stand.

• It provides a remedy for seminal weakness. Since the testicles are situated between the bladder and the rectum, if these become overfull, especially the rectum of people who are constipated, nocturnal emissions may take place.

• Shirshasana also helps prevent premature ejaculation, where this is caused by congestion of the genital organs.

• It is also excellent for women suffering from certain uterine or ovarian troubles, or from downward displacement of the womb.

• This posture helps combat psycho-somatic imbalances and ensures that the organs remain highly active.

• When practicing Shirshasana, begin by remaining in this posture for five seconds. Then, gradually increase the length of time by fifteen seconds, every week, until a maximum of three minutes is reached. Be sure to practice this posture every day.

RESTRICTIONS

This Asana should in no circumstances be performed by those with hyper or hypotension, weak cervical vertebrae, by menstruating women, and those suffering from heavy cold, or who have problems with their ears or eyes.

SARVANGASANA: THE SHOULDER STAND

• Sarvangasana is the Asana par excellence for counteracting the faulty functioning of the thyroid and parathyroid glands and for revitalizing them. Situated in the neck region, these glands play a part in the correct functioning of the metabolism, influence one’s state of mind, and produce a considerable effect on the sexual maturing process. This delicate balance of hormones not only affects fertility, but also menstruation.

• Like Shirshasana, it remedies seminal weakness in men, arising from the degeneration of the testes, and gives a beneficial effect on the uterus and ovaries in women.

• The exercise can be repeated once or twice in succession, for fifteen seconds to three minutes gradually.

• The restrictions, which apply to Shirshasna, also apply to Sarvangasana.

VIPARITA KARNI: THE INVERTED POSITION

• This Asana is comparatively easier to perform than the Shirshasna and the Sarvangasna. All these inverted postures have a direct action on the brain, the thyroid, and other endocrine glands, and revitalize the entire organism. These Asanas produce a far-reaching action on the pelvic and sacro-lumbar regions, as also on the abdominal organs.

• They improve the circulation, thereby producing a tonic effect on the nerves connected to the sexual organs, and on the male and female reproductory glands.

• The exercise can be repeated once or twice in succession, lasting for fifteen seconds to three minutes gradually.

• It should not be performed by those suffering from high blood pressure.

VARIATION OF THE ABOVE ASANAS: LEGS ON THE WALL

Legs-up-the-Wall Pose is calming and brings energy to the pelvis. It also helps to increase micro-circulation in the reproductive tract. Most importantly, if practiced right after sex, it encourages the sperm to penetrate deeper into the female reproductive organs.

 MATSYASANA: THE FISH POSE

• Matsyasana is the counter pose of all the above Asanas. This Asana greatly helps the correct functioning of the thyroid gland (producing a tonic effect on it) and the endocrine system. It also eases constipation, and in the case of women, ensures a healthy uterus. It should be done for five seconds to one minute.

HALASANA: THE PLOUGH POSTURE

• This Asana tones up the nerves of the spine, linked to the sexual organs and the neuro-muscular system of the pelvic region.

• This Asana strengthens the male and female reproductory glands.

• It also regenerates the thyroid gland.

• It combats dyspepsia and constipation and has a beneficial effect on the liver.

• It can be practiced two to three times, in succession, for the duration of five seconds to one minute.

• The restrictions, which apply to Shirshasna, also apply to Halasana.

BHUJANGASANA: THE COBRA POSE

• This posture helps the blood circulation, regenerates the spinal nerves, the sympathetic nervous system, remedies insomnia, and obesity.

• This Asana helps correct irregular menstruation and ensures a healthy uterus.

• Bhujangasana is performed two to five times, over a period of five to ten seconds.

SHALABHASANA AND ARDHA- SHALABHASANA: THE LOCUST POSE AND THE HALF LOCUST POSE

• These two postures produce a beneficial action on the urogential system, the stomach, and the intestines.

• These Asanas correct functioning of the ovaries and that menstruation gets regular and painless.

• They should be practiced two to five times, in succession, for several seconds.

• The restrictions, which apply to Shirshasna, also apply to Shalabhasana.

DHANURASNA: THE BOW POSTURE

• This posture produces a tonic effect on the pelvic region and the digestive organs.

• It helps regenerate the male prostate gland, the endocrine glands, and genital organs of both sexes.

• It is also recommended to women as a way of ensuring proper functioning of uterus and ovaries.

• Dhanurasana can be performed two to five times for five seconds.

The Cobra, Shalbh, Ardha Shalbh, and Dhanur postures are excellent means of combating female sterility, resulting from the poor functioning of the reproductive organs and irregular menstruation.

PASCHIMOTTANASANA: THE POSTERIOR STRETCHING POSTURE

• This posture revitalizes the nerves connected to the genital organs, as well as the sexual glands of both sexes.

• It is recommended as a way of curing seminal weakness and controlling sexual energy.

• It is good for the sciatic nerve and especially beneficial to the sacro-lumbar, pelvic and abdominal region, in which it tones up the blood circulation.

• Paschimottanansana is performed, two to five times, for five to ten seconds.

• This exercise should not be performed by those suffering from spinal problems

JANUSIRASANA: THE KNEE AND HEAD POSTURE

• This Asana promotes health to the prostrate gland and helps cure prostatic enlargement problems.

• In the case of women, this posture strengthens the uterine muscles and fallopian tubes – while at the same time, improving the functioning of the ovaries.

• In addition, this Asana is beneficial to the nerves of the spinal column, which are linked to the genital organs.

• It is also good for the sciatic nerve and the sacro-lumbar and pelvic regions.

• Janusirasana should be repeated two to three times, on either side, for five seconds.

• The restrictions, which apply to Pashimottanasan,a also apply to Janusirasana.

SUPTA-VAJRASANA: THE SUPINE PELVIC POSTURE

• This posture produces a highly revitalizing effect on the reproductive organs and the entire pelvic region.

• It is also a powerful means of fighting constipation.

• This Asana is performed two times, in succession, for fifteen to thirty seconds.

ARDHA-MATSYENDRASANA: THE HALF MATSYENDRA POSTURE

• This posture guards against enlargement of the prostate gland and continues to rejuvenate the spinal column, and reproductive organs, until quite late in life.

• It is effective against constipation and dyspepsia.

• It is vey effective against an enlarged and congested liver, and spleen, and revitalizes the functioning of the kidneys, bladder, and genital organs.

• Ardha- Matsyendrasna should be performed two to three times, in succession, for five to fifteen seconds on either side.

BOUND ANGLE POSE: COBBLER’S POSE

This pose helps you stretch your hips and thighs. It increases circulation to the pelvic area, making this a great Yoga exercise to increase fertility and relieve menstrual pain.

BANDHA KONASANA: THE YOGA MUDRA FEET JOINED

• This posture stimulates the abdominal organs, the sacro-lumbar region, and ensures the correct functioning of the sexual organs.

• It helps ensure regular menstruation and is recommended to those suffering from urinary problems.

• Bandha Konasana should be repeated two to three times, in succession, for five to ten seconds.

YOGA MUDRA: THE SYMBOL OF YOGA

• This Mudra stimulates the brain by provoking an influx of fresh blood.

• It has a rejuvenating effect on the coccygeal nerves and on the sacral and lumbar plexus.

• It ensures the correct functioning of the abdominal organs and combats constipation.

• It also revitalizes the male and female genital organs.

• This Mudra remedies nocturnal emission and seminal weakness.

• It fosters control of sexual energy.

• Yoga Mudra should be repeated two to three times, in succession, for five to ten seconds.

UDDIYANA-BANDHA: THE RAISING OF THE DIAPHRAGM

• Uddiyana Bandha revitalizes the sacral and solar (lumbar) plexus – the latter controls the principal internal organs. The solar plexus is a vital centre connected with the sympathetic nervous system. It is the place where our vital energy, Prana, is stored. Solar plexus is the Sun of our nervous system.

• In addition, this Bandha helps purify the organism, stimulate the digestive organs, and fight against constipation and dyspepsia. It ensures proper functioning of the liver, pancreas, suprarenal glands, and genital organs.

• This Bandha may be repeated two to five times for five seconds.

• This should always be performed on an empty stomach and is not recommended to those with high or low blood pressure or with serious problems affecting the abdominal region.

The above Asanas, Mudra, and the Bandha revitalize the sexual glands and organs, the thyroid, the nerves, and other organs, which play an important part in reproduction. Besides these, practice of Pranayama,Yoga nidra, Concentration, and Meditation gives even better results. However, one cannot expect the body and reproductive organs to function correctly if one overworks, smokes, drinks too much tea, coffee, or alcohol, takes drugs, fails to eat a balanced diet, or indulges in emotional or sexual excess. Excessive emotion or passion is harmful, as you shall see in my next article.

TIPS FOR ENHANCING FERTILITY

• Conception is based on an intricate series of events. Every month, hormones from your pituitary gland stimulate your ovaries to release an egg or ovulate. Once the egg is released, it travels to one of the fallopian tubes. If you want to conceive, now’s the time. Have sex regularly around those dates.

• Use your day planner or another simple calendar to mark the day your period begins each month. Also track the number of days each period lasts. If you have a consistent 28-day cycle, ovulation is likely to begin about 14 days after the day your last period began.

• Keep a record of your basal body temperature to determine when you are ovulating. You can assume ovulation has occurred when the slightly higher temperature remains steady for three days or more.

• Check your vaginal mucus; if it has a stretchy consistency, then you are at your most fertile.

• Increase your supplement intake by taking folic acid, Vitamin B6, and B12 both before and during pregnancy.

• Eat healthily – by adding lots of fresh fruit and vegetables, as well as protein to your diet.

• Neti daily, and laghoo shankhaprakshalana, whenever constipation is present.

• Women should watch their weight, as being too thin or overweight, minimizes their chances of conceiving.

• Exercise regularly to maintain general health and well being.

• Men should wear boxer shorts, and take cool baths, to improve circulation around their testicles.

• Adequate rest, and a change of environment away from pressures, responsibility, social and family commitments, is important first steps.

• A restful and relaxing holiday, in natural surroundings, is highly recommended.

Good Luck…

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Samantha Grayson, CYT

Many Yoga certification courses outside of India omit the Eight Limbs of Yoga in their training. Some of these graduates may not learn anything about meditation, yama, niyama, pranayama or Patanjali. You may learn 20 to 30 asanas and become a Yoga teacher.

After spending a lot of money with one yoga teacher training facility, I learned just 28 postures and nothing else. To skip by pranayama and meditation is not Yoga. It is a stretch exercise class only.

About Pranayama: When we are born we breathe deeply naturally, but as we grow into adults our breathing becomes shallow and we cannot purify our body through breath. Breathing is one of the ways the body receives prana and cleans the body. Small shallow breaths don’t allow the body to receive and store prana or remove toxins from the body.

The four stages of breathing are Inhalation or puraka, Pause in breathing called kumbhaka, exhalation or rechaka and again a pause in breathing with empty lungs, bahya kumbhaka. All stages should be continuous and evenly controlled. Special attention should be made during rechaka to be sure all the air is expelled form the body during exhalation.

If old air is left in the body the ability to take in new air during puraka is severely hampered. Pranayama is a method for using these four stages in controlling your breathing to a rhythm, instead of working on autopilot. Control is the key to learning to make manual breathing slow, comfortable and receive the maximum benefit. In time, with practice breathing with four parts can calm the nervous system free a person from anxiety, fear and negative emotions. This tranquility can be carried in yoga poses and also into daily life.

According to Dr. Behanan: The chief purpose of yogic breathing is – to increase the consumption of oxygen with the minimum of physical exertion, under conditions probably favorable for the storage of oxygen. James Hewitt, the author of “The Complete Yoga Book,” found this explanation so important that he used italics to emphasize his point. Breathing in Yoga varies from other forms of exercise in that it increases consumption of oxygen and therefore creates energy without large amounts of physical exercise or use of that energy.

Pranayama can also be practiced for healing. Much like a battery that has been depleted, the body running on little, or no, energy cannot renew cells, or fight disease. A body that is a fully charged can renew itself better and disease doesn’t have a chance to take root. Also a fully charged body in an experienced yogi can transfer some of their prana to another in need. This allows the Yoga practitioner to recover more quickly and heal faster.

Samantha Grayson is a certified Yoga teacher.

By Paul Jerard, E-RYT 500

Q: I have a concern; a student, who has been studying with me for a while, came to me and said that she experiences pain on the inside of her knees when sitting cross-legged, also in Sukasana forward fold.

I have suggested to avoid this pose and switch to sitting on her heels instead. Was not sure, though, what could be the cause of this pain and what ideas I could give her to move away from this discomfort.

A: Hatha Yoga can be the remedy for pain, or the cause of it, in some cases. This student should see her family physician or a specialist. We can guess what the source of pain is, but an MRI will tell the real story. A good modification is preparation for Sukasana.

One leg remains straight, while the other leg is bent at an angle where the knee does not encounter pain. Obviously, if the knee is bent into a sharp angle, the student will experience pain in the preparation pose. Therefore, this preparation should be practiced carefully, with a wide angle on the bent knee. This same principle holds true for any asanas where the knees are bent.

Q: I have a query from a student who wants to attend my Yoga classes. She is an older women, in her late 50s, but she had a bunion removed about 5 months ago on her foot – would it be advisable to come to class?

Or, shall it be only private Yoga practice? Also, what would be your idea, in terms of therapeutic practices; and which asana would she need to avoid?

A: You might want to schedule a private session first – just to do an evaluation. You won’t know much until you see her.

Bunion surgery is usually the procedure to remove the bone of the big toe and foot. The procedure varies and recovery does as well. Bunion surgery reconstructs the big toe bone and may require screws and plates to be placed in the bone during recovery.

All that said: Any postures that put pressure on the big toe, or roll the big toe under the foot, should be practiced carefully, or avoided altogether.

She should be observed in private to see if she can modify them for regular classes with other students. Have her go easy and carefully.

Q: There is something I would like to find out from you. Many of my students, after class – as they are beginning Yoga (but some also that stick to the mat for a while) do say that they feel stiff, some even lightly sore. I do use intelligent sequencing and pay special detail to injuries and modifications.

What would be my best reply if they mention they are stiff afterwards (although it’s an antidote as they come to Yoga class to become more open and work on their flexibility)?

Beside that they are loving the classes, they do feel very relaxed and centered. I want to be in their best service, so I want to be able to explain to them what is actually happening to their bodies and the reason why they feel stiffer then beforehand.

A: My guess is they feel sore in the legs. This usually happens when students’ bodies are not prepared for a standing series. If they give Yoga a chance, the soreness will disappear in a week or two.

If they still feel pain, you may want to reduce the standing series practice time, and gradually increase it over a period of months. However, if students do not attend regularly, or practice at home, their bodies will never adapt to the standing series.

© Copyright 2010 – Paul Jerard / Aura Publications

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By Mahadeva Ishaya

www.essential-yoga-for-men.com 

It has often been said that “we are what we eat”. With the widespread rise in obesity, and the persistence of conditions such as diabetes, heart disease and cancer, then it would seem that something is not right in the diet of the population at large.

What I would like to explore in this essay is if the ancient teachings of yoga have anything relevant to say to modern men and women with regards to diet and correct eating.

I intend to do this by looking at some of the key principles of a Yogic Diet.

The aim of yoga is to unit the individual self with the Universal Being. To the yogi every action is determined by its relationship with this goal. “If I do this, or that, does it take me closer or further away from what I truly want?”, becomes the question when faced with a choice. This is also the case when it comes to diet.

The yogi eats to nourish his physical body and only consumes foodstuffs that s/he considers to be consistent with good health and spiritual aspirations.

Prana

Prana is the name given to the Life-Force, that energy which animates all living things and forms. The greater the level of prana in food the higher the health and spiritual benefits that particular food offers.

Foods that are high in prana help bring mental clarity and inner peace as well as helping the physical body systems operate optimally.

Modern nutritional thought typically looks at food as a collection of proteins, carbohydrates, fats, vitamins and minerals. The Yogic approach is to look at food in its potential to promote life and consciousness, in other words it’s Vital Essence (prana). This is the key consideration of a Yogi with regards to food.

The Gunas

To a Yogi, Creation is the interplay of three fundamental forces, named the gunas. These are;

Sattva guna which is the embodiment of the pure, creative force;

Tamas guna which is the embodiment of the destructive force;

And Rajas guna which maintains the balance between these two fundamental forces, and is the active principle.

With relation to food then the Yogi will find himself naturally drawn to foods which are primarily Sattvic in nature. Sattvic foods are easily digested and leave the body nourished, calmn and feeling light and supple. They also help quieten the mind and maintain equilibrium between the mind and body. Fruit, vegetables, grains, milk and butter are amongst those foods considered sattvic.

Eating food slowly is also considered sattvic.

Tamasic foods such as meat, or stale foods create heaviness in the body and lethargy in the mind, and help produce emotions such as anger and greed. They are best avoided.

Rajasic foods are foods which are stimulating such as eggs, fish, tea and coffee They over-excite the body and produce a busy and restless mind. It is best to minimise the intake of rajasic foods. Eating quickly is considered rajasic.

Vegetarianism

One of the foundations of the yogic life (listed as one of the 5 Yamas (observances) by Patanjali in his Yoga Sutras) is the principle of Ahimsa (non-violence). Hence most yogis traditionally follow a lacto-vegetarian diet. This does not involve the killing of any animal yet allows the diet to be varied enough to receive the benefits of consuming milk and cheese, etc.

Eating meat is also considered to be inefficient as most life-force (prana) is contained within plants or fruits. These have a direct relationship with the earth and with the sun, receiving the energy from both. Most of the animals that humans eat are themselves non-meat eaters. They receive the pranic benefits from their herbivorous diets and utilise most of this within the time-frame of their own lives. When an animal is killed then there is very little, if any, energetic vitality in its dead flesh. Animal flesh contains a number of toxins and acids many of which have been shown to contribute to conditions such as arthritis.

The human system closely resembles that of non meat-eating animals, particularly primates, and the teeth and intestines are not designed to efficiently deal with meat.

There is also considerable cruelty involved in the production of meat, particularly on the industrial scale of production that we have nowadays. Animals are housed and grown purely for yield of meat, with little consideration for their welfare, are filled with dangerous hormones and chemicals (dangerous not only for the animal, but for those who consume their flesh or drink their milk), they are transported under conditions of extreme stress, and are slaughtered in a production line method that often does not provide them with adequate anaesthetic at the point of death or dismemberment.

In response to public concern about this process there has been a move to organic or kinder methods of rearing animals but even this can involve stress for the animals.

On a personal note I remember being in Kathmandu, Nepal, and walking back to my hotel late at night and seeing a cow and a calf tied up outside a butcher shop (which was closed). The calf was obviously scared by the strange environment and was tucking itself under the cow as people and motorcycles and cars whizzed past.

The following morning we were up early to catch a bus and walked past the butcher’s shop, which had now begun its daily activities. The cow was no longer standing there. It’s head lay on the ground whilst it’s body was being chopped and hacked into the cuts of meat that would be sold to the customers. The calf was still tied up, almost stiff with tension, barely able to breath, eyes wide open, staring at the scene before it, a pool of urine below where it stood.

That fear, and the karmic consequence, would according to the Yogic viewpoint be within the flesh that would later be eaten. A yogi, aiming to transcend suffering and exist from a place of pure love, would not wish to “nourish” themselves with something which was the result of suffering.

Eat according to the needs of the body

Another principle of yogic diet is eating only when hungry and not consuming too much for the digestive system to handle.

Modern men and women have lost the link between hunger and eating. Typically s/he puts food in the mouth at all times of the day, regardless of the condition of the body and digestive system. Our meals are ordered by the clock, by time – breakfast time, lunch time, dinner time, late night supper time, and a constant supply of snacks and drinks in between those times. This is too much for the digestive system to handle and it also covers up our awareness of what and when our body is actually asking us for nourishment.

The yogic way is to eat in response to the signs of natural hunger. Most modern people have lost the ability to recognise this, but it can quickly be re-established with sufficient discipline and commitment.

According to Indian legend, God allocates a certain amount of nourishment to each individual person to last the duration of their lifetime. If that is consumed quickly, we die sooner. If that is consumed sparingly, the longer we live. Many spiritual traditions have similar guidance about the wisdom of avoiding over-indulgence.

Eat with attention

A yogi eats food with awareness. It is the one thing s/he is doing at the time of eating, experiencing the textures of the food, noticing the flavours and savouring the lingering tastes in the mouth. Contrast this where modern men and women eat whilst watching the TV news, driving a car, reading a newspaper, or a multitude of other activities.

Most people are unaware of the food they eat simple because they pay little attention to it. This is the same with most of our daily activities as generally people have their attention in the past or the future. Yoga and meditation helps one become more “mindful” and present in the moment.

It is also important in the Yogic tradition to acknowledge and be appreciative of the food we eat. This vibration is transferred to the food and boosts its health-giving properties. In many traditions saying “Grace” before a meal is an important ritual.

An important consideration is to ensure that we are in a positive emotional state when eating. We are literally feeding our emotions, and if we eat when angry or upset then we are fuelling these emotions within ourselves. Many people in modern society eat as a way of dealing with difficult emotions. The Yogis would ask them to cultivate an experience of awareness of these emotions and not to consume food or drink until such time as they have passed. Meditation practice is a great aid to this.

Chew food properly

Chewing food properly is a key principle of Yogic eating. The Indian leader Mahatma Gandhi once said, “one should drink one’s food, and chew one’s juice.” This is an indicator to chew one’s food until such time as it becomes liquid in nature. There are a number of reasons why this is important.

The delicate walls of the stomach cannot impact enough force to break down large portions of food. In order to do this it needs to produce large amounts of gastric juices and stomach acids. This can lead to health problems.

Also undigested food lying in the stomach and the digestive tract can begin to ferment causing long term health problems and adds toxins to the internal systems.

Proper chewing not only helps break down food into smaller and smaller pieces it also helps prepare food for its journey to the stomach. There are enzymes released from within certain foods (particularly uncooked natural foods) that help break down the food to best release its nutrient potential. There are also specific enzymes contained within saliva that help this process also, but they need to be given enough time to begin to act. If food leaves the mouth and heads to the stomach before these enzymes have the opportunity to begin to function then we set ourselves up for potential health problems and don’t receive all of the nutrition we could otherwise get from the foods we consume.

Interestingly those who chew food properly tend to eat less and put on less weight. In part this is because it takes some time for the message that the stomach has received enough to get to the conscious mind, so the slower we eat the less chance we will overeat. Also because we release more of the pranic, vitamin and mineral content of the foods we consume then our body receives what it requires from less volume of food. So, for those who are overweight, chewing thoroughly and eating slowly may provide a simple solution to reducing some of it.

Another benefit of properly chewing is that it stimulates dental health. Chewing stimulates blood flow to the gums and roots of the teeth. Many yogis recommend taking time to chew on the left side, then the right side of the mouth to ensure stimulation across the gums and teeth.

Natural and simple diet

The traditional Yogic diet is has an emphasis on plant-based foods, as well as items such as milk and honey. It is a very simple diet that also is very efficient in that much moisture and prana is contained within it. The sun and the elements directly act to produce vegetables, fruits, nuts, seeds and pulses, and as such this energy is directly received by the yogi when s/he consumes these foods. Nuts also provide a rich source of oils and fats, as does milk.

(Side note: The milk we commonly consume in the Western world has been processed to the point it has seriously compromised nutritional value. The yogis of old would have consumed raw milk which contains enzymes which help the human system break down lactose and other components – absent in modern, pasteurised milk. Therefore, the modern yogi should seek out a source of organic, raw milk).

Fasting

Giving the digestive system time to catch up with the food we have consumed and to give it a rest are an important part of the Yogic tradition. Fasting has a place in most spiritual traditions as a means of purifying the body and allowing energy to be directed to the spiritual quest.

Many Yogis will undertake periods of fasting, particularly at auspicious periods in the calendar, to celebrate particular festivals, or astrological phenomena. For the modern Yogi with householder responsibilities it may be more challenging, but many find that taking one day per week is a manageable discipline. This aids health, and frees up considerable time and internal energy for yoga and meditative or philosophical pursuits.

Conclusion

Einstein is reputed to have said that a problem cannot be solved by the same level of consciousness which created it. With this in mind it is clear to me that the current eating habits of the majority of people in the developed world are contributing to an epidemic of ill health and unhappiness. Pharmaceutical or surgical solutions to these problems do not address the causes of this or offer a solution which provides physical, emotional or spiritual wellbeing. Yoga does.

The yogic principles have stood the test of time and have produced many individuals who are testimony to its effectiveness. However for many people it may be a challenge to know where to begin making changes or to find support for doing so. Fortunately in this internet age information is more freely available and there is increasing awareness of the need to find a healthier relationship with food and eating.

One group who are very important in this are yoga teachers. Through classes and by their example they have the ability to inspire, support and encourage people to investigate the ancient Yogic knowledge which can make such a difference for modern men and women.

Om Shanti

Mahadeva Ishaya is a certified Yoga teacher. He teaches Yoga classes in Edinburgh, UK. His web site can be found at: www.essential-yoga-for-men.com

By Katerina Nicodemus

Yoga is a very complex science of health and can have a profound effect on over all health and well being. Yoga means union, its mission is to unite body, mind and spirit. Even if people are skeptical towards the mystical concept, the value of bodily exercise and meditative techniques makes thousands of people to practice Yoga on a daily basis. The principal yogis have understood for ages that proper exercise is designed not to develop muscles and exhaust us, but gently stretch and tone the body and mainly to stimulate circulation in every cell of our body so that full health can be restored. Many people are attracted to Yoga as a way to keep their bodies fit and therefore looking good. Others practice Yoga for specific health issue like tension or backache. Some people are just looking to get more out of their lives. Whatever reason, Yoga can be an instrument to give people what they came for, and more. To be able to understand what Yoga can do, people need to experience it for themselves.

Yoga is an eye opener about ourselves, our feelings, values and of course our health. With regular practice people will suddenly start noticing changes not only how toned and relaxed their bodies became, but also a way of calming the mind and need for searching their inner peace because it is our true nature. It is the self-realization people are looking for whereas they are consciously aware of it or not. Self-realization leads people toward indentifying what their health problem can possibly be, not the medical observation. The body is our instrument and nobody knows it better than we do, once we learn to read it, Yoga can restore and maintain our health.

In such a hectic and high paced living, we do not even realize that we might have a health issues. We are too busy to pay any attention to our body signals which are trying to tell us there is something wrong. We do not admit or allow ourselves to be unwell because it feels like it becomes a sign of weakness which can slow us down in our materialism orientated life style. So many people suffer these days with tension headaches, anxiety, digestive disorders, insomnia, which all these conditions I believe can be fixed simply just by stepping back and taking a deep breath. What is worse, that even children are starting to have similar problems from very young age. So many studies have shown that relaxation in the Corps Pose can help relieve, for instance high blood pressure, and that regular practice of Yoga can help with arthritis, arteriosclerosis, chronic fatigue, asthma, varicose veins and heart conditions.

Depression right now is incredibly on the rise because of an economic situation as so many people are loosing their jobs and therefore have no money to pay their monthly bills. Yoga practice can be a way to help people to deal with depression. Most commonly suggested treatment by doctors for depression is intake of antidepressants. From yogic perspective, antidepressants are simply tools, not good, not bad. What is crucial is to use them wisely in times of need and stay away from them if not needed. There are people who are depressed without knowing it. Both men and women may even avoid treatment because of embarrassment, seeing themselves as weak individuals or believing that not much can be done to help them. Since stress is a huge contributor to depression, part of yoga’s effectiveness is its proven ability to alleviate tension, lift mood and help to lower cortisol levels /cortisol-stress hormone/. Something as simple as a proper posture and deep breathing can affect your mood immediately. Yogis also believe that letting go of muscular tension; can counteract feelings of stress and depression as having another beneficial effects. It is well acknowledged that some depression may have mainly biological basis, yogis often ask: What can be learned from depression? Not only modulating our response to stress, which yoga does very well, but trying to go deeper and searching whether there are other areas of our life – relationships, work, ability to set aside time for ourselves- that need to be addressed. For people who choose yoga as a path out of depression, having faith, being patient and committed to the practice becomes crucial. Faith in yoga is about seeing that what you are doing appears to be working. Certain postures like backbends seem to be therapeutically for people suffering from depression, because the energy required to move into a backbend often overpowers the agitation of the mind, and can bring a feeling of calm. To name a few postures, Supported Downward-Facing Dog Pose is very grounding, stabilizing pose for the emotions and using head support to counteract the fatigue that often comes with depression. From a yogic perspective, active inversions like Headstands and Shoulderstands and restorative inversions like Legs-Up-the-Wall pose are helpful to cultivate emotional stability. It is thought by yogis that regular practice of inversions, especially if done for months or years can have enormous effect, calming and quieting the mind and stabilizing moods. One of the ideas of B.K.S. Iyenger for students with depression was that they hold the tension in the outer portion of their eyes. He would sometimes ask these students to try to, as he puts it, “move the edge of the eyes toward the temple and ears”, while doing a challenging pose. Chanting also is a wonderful practice for people with depression. But as with anything, because we are all unique everything needs an individual approach. What works for one person might not work at all for another.

Many times we have all heard the statement, we are what we eat. This is true of course, because food is necessary for our physical well-being. The yogic diet is quite simply the most nature. It is based on fresh, light, nutritional food such as fruits, grains and vegetables. It’s reason is to keep the body lean and limber and the mind clear and sharp in order to get the most out of yoga practice. Yogis advocate a vegetarian diet because it comes first hand to us and is purely produced by nature. For yogis meat, fish or poultry is considered second hand food, where animal flesh is full of toxins and tends to cause diseases. Most Indian Yogins are lacto-vegetarians, which means, they do not eat meat, but do eat milk and milk products. Many studies are showing that a balanced vegetarian diet is extremely healthy and provides all the essential nutrients a body needs.

Statistically, vegetarians have a lower incident of heart attacks, stroke, kidney disease, and cancer and they are less likely to suffer from obesity. Being a vegetarian is a personal choice which is entirely up to us, but maybe just as a first step try to eat less meat. Try to go for more nature wholesome foods, include more fresh fruit, vegetables, whole grains, legumes, nuts and seeds into our diet. Stay away from processed foods, like white flour, hydrogenated fats, sugary sweets, chemical sweeteners, too much coffee, tea, alcohol, cigarettes and other drugs. Becoming a vegetarian is not about stopping to eat meat but finding a new way of life. Personally, the ideal diet is the one which makes you feeling and being truly healthy, being comfortable and stable in body and mind, experiencing normal bodily functions, and having the strength and endurance to engage in vigorous exercise and the demands of everyday life.

What attracts me most about yoga is its versatility and simplicity at the same time. You can do as little as you want or push yourself as far as you feel like and it is still going to make you feel good. Yoga can be done by anybody, regardless of their age. There are yoga classes for children, pregnant women, elderly, people with injuries and they all can do yoga. To do yoga during pregnancy is one of the best thing a women can do for themselves. Yoga will help them get through pregnancy and delivery, whatever their health or circumstances, and provide a positive environment for the growing child, right from the start. Yoga can be a great source of strength and help women to be more loving and giving mothers. Likewise starting yoga when young gives children the best foundation in life. All children are naturally flexible and have a sense of balance. They are adventurous and love to mimic others, especially when it comes to make different animal poses. Meditation from an early age can help tremendously with children’s concentration.

For elderly, it is never too late to take up yoga. We are only as old as we feel. Our bodies have incredible regenerative powers and even after short yoga practice people will start sleeping better, be more energetic and have more positive outlook on life.

What yoga did for me? As a mother of three little children, I can get pretty stressed out and tired with no time to do anything for me what so ever. Since practicing yoga, every day, I will get up before anybody else and do 40 minutes of yoga exercise and 15 min. of relaxation or breathing. I have always been into exercising, but never realized how much it can really mean to me and how great it can make me feel. If I do not do my yoga in the morning I will always try to squeeze a little time for it during the day. Even If it’s a 5 min. headstand and 5 minute shoulderstand with my youngest daughter who will keep poking into my belly button and think I am being silly. Some days I will feel really tired and upset for what- ever reason. I will close my eyes and take a few deep breaths in our garden and life will suddenly look brighter. As a big bonus, I developed my muscles on my body which I could have never have done before and managed to loose all my baby weight. Whenever I feel stiff, I love doing Sun-Salutation to stretch my spine and feel the energy flowing in my body. I am surprised at myself, what poses I can actually do and how flexible my body has become. I am also lot more aware of my posture and breathing in connection to stress and tiredness. I find myself a lot calmer, rounder, happier and mostly content and fulfilled with what I do. I would be lying if I say I do not have bad days and do not get stressed out, but, most importantly I found tools to help me to deal with it. Lots of my relationships have changed because I started to see people differently. I became even more connected to nature and simplified my life. I do not spend money anymore on things which I thought are making me feel better. I do not need fancy clothes to look and feel good. I finally found myself and realize who I really am. Apart from being a dedicated mother, loving wife, daughter who unconditionally loves her parents, I am a girls who fell in love with yoga and realized that yoga is what I was always meant to be doing. I really wish to become a good yoga teacher. So I can make people happy, healthy and feeling good about themselves.

My case is just an example, how far can Yoga take you if you truly believe in it. If a lot more people could start practicing Yoga, the Earth would become a happier and healthier place to be.

Namaste – light within me, solutes light with in you.

Katerina Nicodemus is a certified Yoga Teacher.

By Katalin Zsiros-Szabo

Yoga is like music: The rhythm of the body, the melody of the mind and the harmony of the soul create the symphony of life.

I would like to start my essay with a few words about myself. I was born in 1974.  I am practicing bhakti yoga since 1991 and I am an initiated member of the Hare Krishna movement since 1996. My spiritual name is Kalindi devi dasi. I am vegetarian since then as well. I lived in the brahmacarini ashram for 12 years and practiced the Hare Krishna mantra meditation and devotional service every day. I am now in the grihasta ashrama and still practicing bhakti yoga with my husband. I have been practicing hatha yoga since May 2007 and in the future I would like to open my own yoga studio when we move back to Hungary.

In the first part of my essay I would like to share my experience with my first yoga teacher. I have enrolled to an 8 weeks yoga course in 2008.

I work irregular hours. Sometimes I work from 10 am to 10 pm sometimes only from10 am to 6 pm but we have to fill shops in when someone calls sick so I never know which part of the city I am going to end up working. I was very delighted when I learned that a yoga course started in a college close to my apartment. I was already practicing yoga at home using books and DVDs and YouTube but I wanted to meet people who are also practicing yoga and I wanted to get help from a teacher with my postures. It turned out to be a big disappointment. I was completely dissatisfied with my teacher. She was a nice young Canadian lady who has been practicing yoga for 12 years but was always very distant and “cold”. It felt strange because in my experience those on the spiritual way generally more open and friendlier.

I think it is very important that you have a friendly relationship with your students. We had a small group only 8 students and sometimes only 4 or 5 of us turned up for the class only. Actually I was the only one who never missed a class. Still my teacher couldn’t manage to remember our names when the 8 weeks course was finished. It felt very impersonal and cold. I feel that the yoga teacher should fill you up with warm and loving feelings and show that you are welcome in the class.

At the first class she asked us to introduce ourselves and if we practiced yoga before. Half of the group has never practiced yoga before. Our teacher should have explained the basic principles of practicing yoga for example that one should not eat before the class (three hours for a meal two hours for a snack). There were only women in my course and she should have made us aware that it is not recommended to perform any inverted postures during the menstrual period and try to have the bowels and bladder empty if possible etc. I think that she should have made us aware that there are certain postures which are not recommended to people with heart condition, spinal weakness or high blood pressure. She never mentioned any of these principles.

The second point which I feel is very important that the teacher must leave time for questions after the class. It is nice if the students can come together at the end of the session and have a little chat, share some thoughts about the class or just have a cup of tea (nice organic green tea or herb tea) together. In our case we were rushed with our relaxation at the end of the class and we had to grab our staff dress up quickly because the college was closing up.

Thirdly the yoga teacher should be sensitive enough to see if someone is more advanced than the other students and instruct them differently. Tell the student how to improve that posture guide them through and offer more advanced options and assistance. She never ever assisted with any posture to anyone. She was just sitting in front of us and watching us.

I was surprised that all of us were doing all the postures perfectly.

Another point is that the teacher should seek feedback from the students about the class. Ask the students how they feel about the class anything they would like to add or if they are satisfied with the session.

There was a class when our teacher asked us if we had any special requests or some postures we wanted to practise with her. There were a good few requests but she decided to practise only one of those. I felt we should have practised all those requested postures as we had sufficient time for more then one.

My last point is that she would go through her notes between postures and sometimes we had to wait a good few minutes until she told us what to do. That was very upsetting and very surprising.

I feel that was a very good experience how someone should not teach yoga.

The important points for us teachers to remember:

- be personal make the students feel welcome in our ashram / yoga studio

- be open minded listen to the students and ask for feedback

- leave time for discussion after the class or just for a little chat or set up a specific

time when the students can come forward and ask questions

- give different variations for someone who is ready to take it further

- ask the students if they need help with the postures and give assistance

- be aware of any possible health conditions of your students and instruct them

accordingly

- the most important point is that we must love what we are doing

You might ask yourself then why I didn’t leave the class. Because I really hoped that I will learn more in a next class and I was kind of waiting for something to happen at the next time. I hoped that I can make friends with my classmates and we can practice together outside of the class also. The main reason was that actually I couldn’t find any other classes which fit with my work schedule / circumstances.

I would like to share my very recent experience. On my day off I felt that I really wanted to go and practice yoga with a teacher and to see how others teach yoga. I looked up two studios in our neighbourhood. Both are about 30-40 minutes walking distance from our place. I love to walk anyway and it would take more than an hour to reach any of those yoga studios by bus. It was required that anyone who is interested to drop in the classes had to call them first to make sure that the class is not already full. I called the teacher four times and left a message. My calls were never returned.

I was very disappointed. It was mentioned on the website that the teacher has studied yoga for over ten years under Sri K. Pattabhi Jois, Richard Freeman and Shiva Rea among others. I was really looking forward to meet her.

As she never called me back I called the second studio. I was able to speak with the teacher. He mentioned that the classes are held only if there are four students at least in the class. There was no way to know if there will be four people present on the class or not until the last minute therefore I decided that I will practice at home by myself.

This experience made me think about the importance of being reliable. We should be eager to return phone calls reply to emails because we can loose potential students.

I would teach yoga even if only one student would show up at my class. If someone makes the effort to come to my studio I would never let them down. I think it would be a nice opportunity to learn more about my student.

Now I would like to talk about some common mistakes the student can make.

As students we should not fall into the trap of trying too hard when performing asanas. A practice that is too rajasic applies too much effort will detract from your creative expression. We shouldn’t try to force our body into a posture that is not yet capable of achieving or that causes discomfort or pain. Instead a student should try to let go of any attachment to the result of postures. Be it as a flat stomach or the desire to achieve the “final pose”. By removing expectations and assumptions the students open themselves to new ways of connecting different parts of the body and fresh ways of thinking. It becomes a heartfelt playful practice. It is also a good model for how to approach life in general: living fully in each moment. Progressing along the yoga path at our own pace will be much more rewarding than racing to the end.

Yoga is not a competition. This point is very important. When the student begins yoga classes and displays competitive tendencies that may suppress his or her creativity. The yogic way is to be inspired not by those around you but by your own body and mind as they are today which will be different from any other day and from any other yogi.

About beginner’s mind: avoid anxieties about “being good at” asanas and treat every yoga class as your first. This allows yoga to remain creative rather then being another pressure in your life. If you practice asanas without worrying about trying to achieve perfection you may glimpse the blissful awareness of the present moments that awaits all Yogis.

Too much repetition of the same physical exercise can isolate and stress the muscles and joints rather then liberating them or allowing them to work in harmony. While it is important to find an approach to yoga that you find inspiring and that benefits you as much as possible it is also key not to get too stuck in any one groove-variety is the spice of life and of Yoga.

Points to remember when practicing Yoga.

IF THE PRACTICE OF TODAY DAMAGES THE PRACTICE OF TOMORROW,

IT IS NOT THE CORRECT PRACTICE.

Practicing yoga should be a pleasure and not a duty.

As you undergo the postures try to make them exercises and concentration at the same time. Tune into your body, what you are feeling where you are stuck, where you move easily. Try not to allow your mind to wonder. Of course it will but become aware that this is happening and bring yourself back into a full involvement with what you are doing.

Don’t neglect warm up exercises too loosen joints and muscles. Warming up prepares the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump start the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

It is very important to learn the basics correctly. It is like a good foundation when you build a house. If you are confident in the basic poses you will get more benefit than attempting some poses which are beyond your body’s current capacity which could cause also injuries. Always remember yoga is a pathway of discovery about both your body and mind.

At the end of yoga practice you should feel refreshed and re-energized. Don’t practice until you feel exhausted drained fatigued. Don’t skip svavasana at the end. Some students tend to skip the relaxing part but it is very important for your body to relax after your practice.

Make sure you have balance in everything. So always counter a forward bend with a backward bend and similarly if you do stretches or twists to the right it should be followed by the same movement to the left for the same length of time.

Be aware of your mental attitude to the practice whether you try to hard whether you give up too soon whether you are put into negative frame of mind because of the difficulties whether you see them as challenging or overwhelming. The challenge of yoga is to go beyond our limitations-within reason.

Don’t rush yourself into postures because of lack of time. It is much better to practice a fewer asanas correctly than to practice many more but quickly or hastily. You are looking for injuries if you rush.

Each practice will be different. Your body could be sluggish or responsive and your mind fresh or burdened. Simply be aware of all this without judging it. You must do the asana with your soul. Many people try to think their way into an asana but you must instead feel your way into it through love and devotion.

Physically the exercise should certainly provide you with a stretch but do stop at any sign of strain.

The more you can relax into the posture pushing just so much but not enough to create new stresses the better your practice will become. Yoga is always about finding balance. So don’t try to force your body into a posture that is not yet capable of achieving or that causes discomfort or pain. Progress along the yoga path at your own pace.

The time you spend holding a posture will vary according to your own fitness and needs. If you are a complete beginner and not very fit hold each posture for just one breath. As you become stronger and more adept increase the number of breaths you take.

In the last part of my essay I would like to highlight of the benefits of practicing yoga.

Benefits of practicing yoga:

It stretches the muscles

Yoga postures involve deep stretching movements-even muscles we didn’t know we had are involved. But unlike other forms of exercise the muscles are given a gentle controlled stretch without any strain and once your muscles gain flexibility they become stronger and better toned.

It delays the aging process and prevents illness.

Regular practice delays the aging process by keeping the muscles and ligaments moving. Although someone may experience muscular aches and pains after yoga these will soon wear off leaving that person refreshed. Yoga should never leave anyone feeling jumpy or exhausted.

It loosens and strengthens the spine.

As the muscles loosen and stretch so do the ligaments which hold the spine in place. Instead of being held rigidly the bones become free to move back into a more natural alignment. This is especially true of the spinal vertebrae as many of the yoga postures work directly on the spinal column. The postures are also preventive and help guard against slipped discs.

It improves circulation.

The circulatory system improves through regular deep breathing. With practicing yoga we become more aware of our breath and will start to use more of our lungs. Oxygenated blood is pumped more effectively to all organs revitalizing them and carrying away toxins. The inverted postures help blood circulation reversing the blood flow and also improve lymph drainage.

It helps digestion.

The digestive system is helped by the internal massaging action which some of the postures perform on the organs. Twisting postures and those which involve the back bending forwards and backwards will help stimulate the digestive organs. The improved circulatory process allows cleansing blood supply to reach the stomach and intestines.

It calms the nerves relax and rejuvenate the mind.

The nervous and endocrine systems are also affected. Yoga’s concentration on the spine through which the major nerve pathways flow helps to control the nervous energy. Regular yoga practice is well-known for reducing anxiety and panic states.

It balances hormones and emotions.

It helps to prevent menstrual cramps. It is my personal experience that since I am practicing yoga I don’t have any premenstrual cramps or cramps under my period. I am extremely happy because I had suffered a lot of painful periods and now it has stopped. Hyperactivity and lethargy can be overcome and emotions become more stable through doing yoga.

Somebody who is practicing yoga for a while will also find changes which are taking places on a quite subtle level. The person will begin to notice improvements in his/her health energy and mental state, feeling calmer and more detached from the worries of the everyday life. They feel clearer more directed and more purposeful.

Yoga helps to give up bad habits.

Yoga helps to develop a growing awareness and sensitivity. When the inner harmony starts to grow it is much easier to give up bad habits like smoking. When you are more in touch with your inner self it is easier to see that smoking, drinking or drugs are bad for you and you won’t be craving for it.

Yoga also helps to develop disciplines patience and intelligence. Yoga helps your body use oxygen and nutrients more efficiently.

Your vision will become clear when you look into your heart.

“Who looks outside, dreams. Who looks inside, awakens” (Carl Jung)

“Learn to let go. This is the key to happiness” (The Buddha)

“Life is a bridge. Cross over it, but build no house on it” Indian proverb

Namaste

Katalin

References:

BKS Iyengar: Light on Yoga

BKS Iyengar: Light on Pranayama

BKS Iyengar: Light on the Yoga sutras of Patanjali.

BKS Iyengar: Light on Life

Stephanie Pappas: Yoga posture adjustments and assisting

Nicolai Bachman: The language of Yoga

Michael Alter: Sport stretch

Michael Alter: The science of flexibility

Dr. David Frawley: Yoga and Ayurveda

Dr. David Frawley: Ayurveda and the Mind

Rodney Yee with Nina Zolotow: Moving towards balance.

The human body- an essential guide how the human body works

Liz Lark: 1001 Pearls of Yoga wisdom

Marylin Barnett: Hot Yoga

Mukunda Stiles: Ayurvedic Yoga Therapy

Thich Nhat Hanh: The miracle of mindfulness

Bhaktivedanta Swami Prabhupada: Bhagavad Gita as it is

Bhaktivedanta Swami Prabhupada: Srimad Bhagavatam I-XII

Sri Caitanya Caritamrta

Sri Isopanishad

Yogananda Paramahansa: Autobiography of a Yogi

Navin Chawla: Mother Theresa

DVDs

Desi Bartlett Yoga for beginners

A.M. and P.M yoga with Rodney Yee and Patricia Walden

My favourite youtube teachers:

Sadie Nardini

Esther Ekhart

My favourite sites:

Aurawellnesscenter.com

Thesecretofyoga.com

Abc-of-yoga.com

Yogajournal.com

Yogatic.com

Other inspirational books which I have read:

Dale Carnegie: How to stop worrying and start living

How to win friends and influence people

How to enjoy life and your job

Norman Vincent Pale: The power of positive thinking

The positive principle today

Enthusiasm makes the difference

Napoleon Hill: Success

Think and grow rich

Anthony Robbins: Awaken the giant within

Unlimited Power

Richard Carlson: Don’t sweat the small stuff…and it is all small stuff

Daniel Coleman: Emotional intelligence

Deepak Chopra: Grow younger live longer

Quantum healing

Perfect health

Ageless body timeless mind

Life after death

How to know God

Brian Tracy: Maximum achievement

Self-made millionare

Stephen Covey: 7 Habits of highly effective people

Rhonda Byrne: Secret

Wayne W. Dyer: Change your thoughts, change your life

Susan Jefferson: Feel the fear and do it anyway

Health related books:

T. Colin Campbell: China Study

Dr. David Frawley: Ayurvedic Healing

Ayurveda’s Nature Medicine

Dr. Vasant Lad: Ayurvedic Home remedies

Dr. Frawley and Dr. Lad: Yoga of Herbs

Laura Normann: The reflexology handbook

Katalin Zsiros-Szabo is a certified Yoga teacher. She teaches Yoga classes in Dublin, Republic of Ireland.

By Dr. Rita Khanna

Holi, called the festival of colors, is a popular Hindu Spring Festival observed in India. Holi, as a festival, started several centuries before Christ, as can be inferred from its mentions in the religious works of Jaimini’s Purvamimamsa-Sutras and Kathaka-Grhya-Sutra. It is referred to in a seventh century Sanskrit play as the cupid festival. It is the second most important festival of India, after Diwali, and is celebrated in most of the states of India. Different states celebrate it according to their own customs. The festival mainly started to welcome the spring season, and win the blessings of Gods, for good harvests and fertility of the land.

It is celebrated at the end of the winter season, on the last full moon day of the lunar month Phalguna (February/March), according to the Hindu calendar. Phalgun Purnima usually falls in the later part of February or early March. The previous day of Holi is called, “Holika Dahan” or “Choti Holi”, where people burn logs of wood at night, observe Holi Pooja, and everywhere, one hears shouts of “Holi-ho! Holi-ho!” and people take a little fire from this bonfire to their homes. They believe that their homes will be rendered pure, and their bodies free from disease. This year Holi (Dhulandi) was on March 1 and Holika Dahan on Feb. 28.

HOW IS HOLI CELEBRATED?

During Holi, people clean their houses and remove clutter, thereby ensuring the flow of positive energy. Disease-breeding bacteria are thereby destroyed. The sanitary condition of the locality is improved. People smear each other’s faces with colored powder known as ‘Gulal’ and ‘Abeer’, and throw colored water or ‘Rang’ on each other joyfully. People play practical jokes with passers-by. They take out processions on streets that feature folk songs and dances. Food preparations begin many days in advance, with assemblage of gujia, papads, kanji, and various kinds of snack items, including malpuas, mathri, puran poli, and dahi badas, which are served to Holi guests. The ‘Bhaang’ (opium) drinks are very popular among people, and it is the favorite festival drink. During this festival, different waves of radiance traverse the universe, thereby creating various colours that nourish and complement the function of respective elements in the atmosphere.

HOLI LEGENEDS

Like all Indian and Hindu festivals, there are many interesting legends attached to Holi: The Holika-Hiranyakashipu-Prahlad legend, Radha-Krishna legend, Lord Shiva’s killing of Kamadeva, and the story of the ogress Dhundhi.

THE LEGEND OF PRAHLAD-HOILKA

This is the main Holi legend. Holika was a female demon, and the sister of Hiranyakashyap, the demon king. Hiranyakashyap considered himself ruler of the Universe, and higher than all the Gods. He despised Lord Vishnu. Prahalad was the king’s son. He was a pious boy. His father hated him because Prahalad was a faithful devotee of the God Vishnu. One day, the king asked him “Who is the greatest, God or I?” “God is,” said the son, “you are only a king.” The king was furious and decided to kill his son; but the king’s attempts at murder didn’t work very well. Prahalad survived being thrown over a cliff, being trampled by elephants, bitten by snakes, and attacked by soldiers. Each time, Prahlada was protected by Lord Vishnu.

So, the king asked his sister, Holika, to kill the boy. Holika seized Prahalad and sat in the middle of a fire with the boy on her lap. Holika had been given a magic power by the Gods that made her immune to fire, so she thought this was a pretty good plan, and Prahalad would burn to death while she remained unharmed.

But it’s never wise to take Gods’ gifts for granted! Since Holika was using her gift to do something evil, her power vanished and she was burned to ashes. Prahalad stayed true to his God, Vishnu, and sat praying in the lap of his demon aunt. Vishnu protected him, and Prahalad survived.

Later, Lord Vishnu emerged from the pillar, in the incarnation of a dreadful creature, half-man-half-lion, called Narasimha (the fourth incarnation of Lord Vishnu). Nara means man, Simha means lion. Narasimha killed Hiranyakashipu at dusk (which was neither day nor night), on the steps of the porch of his house (which was neither inside the house nor outside), by restraining him on his lap (which is neither in the sky nor on the earth), and mauling him with his claws (which are neither astra nor shastra). Through penance, Hiranyakashipu had obtained the boon from Brahma ( Hindu God of creation) that he could neither be killed by man nor by beast, neither by day nor by night, neither indoors nor when outdoors, and neither by hand nor by weapon.

This legend has a strong association with the festival of Holi; and even today, there is a practice of hurling cow dung into the fire and shouting obscenities at it – as if at Holika. In many parts of India, a dummy of Holika is burned on the fire. The moral of the story is that good always wins over evil, and those who seek to torment the faithful will be destroyed.

THE LEGEND OF RADHA AND LORD KRISHNA

Another legend, which tells us the use of colors, in Holi, is that of Lord Krishna and Radha. The story goes that the young Krishna (Indian God) would complain to his mother Yashoda about why Radha (His soul mate) was so fair and he so dark. To make young Krishna happy, Yashoda advised him to apply colour on Radha’s face and see how her complexion would change according to his choice. Playful and mischievous Krishna appreciated the idea and implemented it. This lovable prank of throwing colored powder and watercolors using ‘pichkaris’(shaped like giant syringes or squirt guns) soon gained favor with the people; it evolved into the tradition of Holi, and later, it turned out to be a full fledged festival.

The birthplace of the Lord Krishna, Brajbhoomi, is made up of the two cities – Mathura and Vrindavan. The festivities commence in this region one week earlier than in other cities, and last for 16 vibrant days. It begins with ‘Holi Milan’ or Baithaks, musical soirees, where songs related to the festival and the epic love story of Radha Krishna are sung; especially various types of folk songs, known as “Hori” are sung, as well. Some classical ones, like Aaj biraj mein Holi re rasiya, have been present in the folklore for many generations. The village of Barsana, a short distance from Mathura, has its own unique ritual. Radha was from Barsana. To date, lovers desire to colour and be coloured by their mates. The application of colours has, in a way, become an expression of love.

Throughout the festivities and fun of Holi, there are plenty of opportunities for young people in India to flirt with one another with more ease than usual. In fact, on the days of Holi, you can get away with almost anything by saying, “Don’t mind, it’s Holi!” (Bura na mano, Holi hai.)

THE KAMADEVA LEGEND

Kamadeva is the Hindu God of love and He is represented as a handsome, winged young man who wields a bow and arrow. Legend has it that the bow is made of sugarcane, with a string of honeybees, while his arrows are said to be decorated with five different kinds of flowers. Kamadeva is accompanied by a cuckoo, a parrot, humming bees, the spring season, and a soft and tender breeze.

According to a legend, Goddess Sati, the daughter of Daksha Prajapati, one of the first sons of Lord Brahma, married Lord Shiva against the wishes of her father. Thus, Daksha did not invite her and her husband to a grand Yagya arranged by him. When Sati came to know about the event in her father’s house, she thought it to be a slip of mind, and proceeded to participate in the event, despite the warnings of her husband. But once she reached there, she realized her fault and was infuriated by the insult of her husband. As a penance for her disobedience, she entered the fire. When Lord Shiva came to know of her sudden demise, he was furious. Even after he controlled his anger, he started a severe meditation and renounced all work.

The world’s balance soon crumbled in his absence, and Sati took rebirth as Goddess Parvati to try and win Lord Shiva’s heart and wake him up from his trance. She tried all ways to get the attention of Shiva. When she had exhausted all her feminine ways, she invoked the help of Kamadava, the Indian cupid-god, who agreed to help her in the cause of the world, despite the risks involved. He shot his love-arrow on Shiva’s heart. Disturbed in his trance, Lord Shiva opened his third eye, the gaze of which was so powerful – that Kama’s body was reduced to ashes.

Now, with Kamadeva’s destruction, the world became barren and infertile, for he had been the God of desire and love. Shiva and Parvati went on to get married. But when Parvati, and the other Gods, including Rati, Kamdeva’s wife pleaded with Shiva to resurrect Kamadeva, Shiva relented. He brought Kamadeva to ‘life,’ thereby restoring the fertile cycles of nature. However, Kamadeva was resurrected purely as a mental image, so that he represented the emotional and mental state of love, rather than pure physical lust.

It is said – that it was on the day of Holi that Kamadeva had sacrificed himself for the good of all beings. It is believed that Holi, the festival of colors, and the traditional bonfire that is lit on that day, commemorate this legend. So, many people worship Kamadeva on Holi-day, with the simple offering of a mixture of mango blossoms and sandalwood paste, to cool off the pain of his fatal burns. Songs are also sung in which Rati’s sorrow is depicted.

LEGEND OF DHUNDHI

During the reign of Prithu, there was a terrible ogress, called Dhundhi, who loved to devour innocent children. She had performed severe penances and had won several boons from the deities – that made her almost invincible. However, due to a curse of Lord Shiva, she was not as immune to the pranks and abuses of young boys as she was to weapons and arrows. One day, the courageous boys of the village decided to get rid of her forever and chase her away from the village. They got intoxicated on bhaang and then followed Dhundi to the limits of the village, beating drums, making loud noise, shouting obscenities, and hurling insults at her – and continued doing this until she left the village for good. This is the reason that even today, young boys are allowed to indulge themselves in rowdiness, using rude words, and intoxication on Holi.

These various mythological tales have led to a deep faith and respect towards the celebration of the festival, as Indians strongly believe in mythology. The moral behind all these stories is victory of good over evil, which is a lesson for the human race. The tales instill the faith of man into the ultimate power of God and his mercy over his devotees. Holi festival is the medium through which people are inspired to lead a virtuous life.

SIGNIFICANCE OF HOLI FESTIVAL

• Being an agricultural country, India’s two big festivals, Holi & Baisakhi, come at the time when the harvest is at full bloom, giving people an opportunity to rejoice and relieve their emotional burdens and frustrations. Holi provides a wonderful opportunity to let loose all the tension and de-stress the mind. In a way, Holi has positive benefits for the individual, and the society, as a whole. The dance performances, and the music played during the festival, rejuvenate the mind and soul.

• Holi colors have their own values. These are traditionally made of Neem, Kumkum, Haldi (Turmeric), Bilva, Red Sandlowood powder, and other medicinal herbs. Traditionally, the dry colors, used in Holi, were prepared from Tesu or Palash flowers. Legends say Lords Krishna use to play Holi with Tesu flower colors. The color, especially Abeer, penetrates the body and strengthens the ions, improving health and beauty.

• As per the custom and tradition, people pay visits to their friends and relatives, to give them wishes, as well as to strengthen their bonds and forgiving their hard feelings for others. The festival brings the nation together, as it is not just celebrated by Hindus, but also by the Sikhs, Christians, and Jains. Everyone is then able to cast off the filthy rags, and begin the year with a heart as fresh and spotless as the white clothes worn on New Year’s Day.

• In India, spring season (during which the weather changes) induces the growth of bacteria in the atmosphere, as well as in the body. During the tradition of Holika Dahan, when people perform Parikrima (circumambulation or going around) around the fire, temperature rises to about 145 degrees Fahrenheit; the heat from the fire kills the bacteria in the body – thus, cleansing it. Since the season is going through a change – from winter to summer, it is the period when people feel lethargic and drowsy. Holi provides them the opportunity to wear off their laziness, by enjoying themselves thoroughly.

• The Holi festival consists of the worship of Lord Krishna. In some places, it is also called the Dol Yatra. The word, Dol, literally means “a swing.” An image of Sri Krishna, as a babe, is placed in a little swing-cradle and decorated with flowers and painted with coloured powders. The pure, innocent frolics of little Krishna, with the merry milkmaids—the Gopis of Brindavan—are commemorated. Devotees chant the Name of Sri Krishna and sing Holi-songs relating to the frolics of little Krishna with the Gopis. They perform Satsangs, Havan, and Kirtan of the Lord’s Names. Visiting holy places, and bathing in sacred waters, are considered most auspicious. Abundant charity should be done to the poor.

CONCLUSION

Holi festival is, indeed, the symptom of colors of happiness. The festival symbolizes victory of good over evil. The festival of Holi teaches us “sacrifice”. Burn all the impurities of the mind, such as egoism, vanity and lust – through the fire of devotion and knowledge. Ignite cosmic love, mercy, generosity, selflessness, truthfulness, and purity, through the fire of Yogic practice. This is the real spirit of Holi. Rise from the mire of stupidity and absurdity, and dive deep into the ocean of divinity.

HAPPY HOLI!

Om Shanti

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