Written By Tradyann Ferraiuolo

Yoga is not one thing but many practices that lead to the same goal to become enlightened. Yoga is becoming more and more popular in the west now that we have the knowledge and ideologies behind it that relate to our health. There are many types of Yoga; however they all are practiced to enlighten our mind, our physical bodies, and our souls. Yoga is mysticism and some of its principles are a part of many religions. Yoga is not a sport but it is an exercise that can be practiced by anyone at their own ability. The poses can be modified for people with conditions such as high blood pressure, limited suppleness, and if one is pregnant.

The type of Yoga that I am going to focus on is Hatha Yoga. This Yoga is a practice that involves poses, breathing techniques, cleansing the body and meditation. All of these elements combined are what contribute to a strong healthy, cleansed body and mind.

Hatha is the combination of the word sun and moon. The breath through the left nostril is the moon, and the breath from the right nostril is the sun. Breathing through the nostrils harmonizes positive and negative energy and male and female energies. It is a practice that leads to relaxation and a healthy life. It is a way to purify the body of impurities in and out. It also is associated with hygiene.

The poses that Yogis practice are mainly what contribute to the physical body. The practices of these poses strengthen the muscles; improve flexibility and suppleness, aid in digestion, and a way to massage many internal organs. It is very important to warm up the body by stretching and performing some limber ups so that injury will not occur. Warm-ups and limber-ups are very important in a yoga class especially for beginners. They circulate blood, and loosen up muscles and joints. These procedures can prevent injury. Some important warm-ups are standing and twisting the waist, standing and bending the back backwards, placing your body in a diver’s position, and the spinal rock.

The spinal rock is very important and is performed by sitting and hugging your knees to your chest. Then allow your body to rock backward and exhale and inhale as you come back up. This is great for the spine. The neck should also be warmed up by placing turning the neck to the left and right so that the ear touches the shoulder.

This can be enhanced by using you hand to put slight pressure on the head to achieve a maximum stretch. Sitting with the legs straight out and reaching the arms as far down the legs as possible is a great stretch for the back and the hamstrings. This is similar to the standing stretch when you lean over like a limp doll and reach as far to the ground as possible.

Sitting postures are very important. The main goals of asanas or postures are to purify and condition the mind and body. They also affect mental health and muscular tone, and hygiene. Asanas massage and exercise the body in and out.

One very popular asana that is a sitting posture is called easy posture. This posture is one of the simplest sitting poses, yet it is very important. The legs are crossed tailor’s style and the knees should be as close to the floor as possible to achieve a maximum stretch for one’s own body. It is very important that the neck, cervical spine, thoracic spine, the lumbar spine and the sacrum are all in a straight line perpendicular to the floor without arching. The hands should be placed on the knees. The goal of this posture is to strengthen the spine and improve posture and also to stretch the thigh muscles to be more supple and able to touch the floor with ease.

This posture will usually be replaced with the lotus position as one becomes more advanced. There is the full lotus is also a cross legged position but it is most difficult and not always mastered. Both legs are folded with the knees to the floor and the feet are placed on the opposite thighs. This posture provides excellent stability. This posture is modified by placing one leg on the opposite thigh and the other is placed the way it is placed in easy posture.

There are standing and laying postures as well. Some of them are meant to relax the body and release stress and tension. Stress can have severe negative effects to the body and take years off a normal life span. Some of these postures are posture, salaam posture, child posture, cat posture, and crocodile posture. These postures keep the spine aligned so that breathing can be controlled.

Breathing during holding postures and meditating is very important. When practicing Yoga, breathing through the nose is the correct way to breath. This is called Pranayama, or Yogic breathing. It is a way that we use energy without exercising. Retention of breathing is another way that our body uses energy. Some methods used by Yogis to achieve perfect relaxation are finding a quiet environment, clearing your mind of distractions, yogic breathing, and positioning the body in a comfortable pose.

The ratio of inhalation and exhalation in advanced Yoga is 1:4:2. This means that the holding of the breath or Kumbaka, should be held the longest because it is believed to allow the breath to diffuse more efficiently. However a more realistic ratio for beginners is 1:1:1 or 1:1:2. In all cases of yogic deep breathing, the process is inhalation, pause, exhalation, pause and repeat.

Yogis also follow a healthy diet and practice many hygiene rituals to cleanse the inside of the body. Some of these practices are very old and are not as common in the west. The general purpose of these practices is to cleanse the colon, the stomach, the eyes, and the nostrils. Trataka is a cleansing process that cleans the eyes by gazing, not staring, at an object without blinking until the eyes water. Basti is a colonic procedure that cleans and purifies the digestive system. It is done by squatting one ones heels with the buttocks in water. This can also be done today by using an enema. This process and all the hygienic procedures are to beautify the body.

It is believed that it is beneficial to be a vegetarian and that eating animals and flesh is harmful to our health. Diseases such as cancer and of the heart are more popular among carnivores. It is also beneficial to be a vegetarian because the food ingested by a vegetarian is easier to digest then meat. This puts less strain on the liver and other vital digestive organs.


Meditation is also a crucial part to Yoga and a healthy stress free lifestyle. It is said that Pranayama and mediation should be performed everyday or twice a day. Pranayama should be 15-20 minutes in a session and mediation about the same. A new Yogi may have to work up to 30 minutes of mediation by practicing each day and increasing the time spent in mediation. The best position is to sit up so that one does not fall asleep. If the mind drifts try and come back to the mediation by focusing on the breathing and listening. Pranayama has many benefits to the body and respiratory system. It also cleanses the bloodstream, massages internal organs, improves digestion and calms the mind. Mediation is also a calming and cleansing of the mind and helps in finding oneself or the “I.”

Mediation and finding one true self is one of the most important parts of practicing Yoga. Some beginners find it very difficult to relax so calming music can be used for beginners but is ideal to mediate in silence. Some people repeat mantras or words when they are mediating such as “ohm.” Guided mediation is another form of relaxing but it is guided by listening to someone speaking and using your imagination to achieve a sense of relaxation and peace.

Another way to relax is called stage by stage relaxation. This is usually done in the corpse position. The student should control his/her breathing for a few minutes and then isolate and bring attention to each muscle. Every muscle from the toes to the face should be isolated and relaxed by listening to or thinking about relaxing each muscle in the mind. A pastoral or tranquil scene can also be visualized or soothing music to aid in relaxation.

Chakras are powers heightened during mediation. Chakras are centers in the body or concentration points in the physical body. There are seven in Kundalini Yoga. Root center is the chakra between the anus and the genitals. The pelvic center is the location of the genitals. Solar Plexus is another chakra. The heart center is located at the heart. The throat centre is at the throat. The Brow centre is right between the eye brows. It is also known as the third eye. Lastly, the crown of the head center is located at the cerebrum. This is the place of self realization.

The goal of Yogic teaching is to help find inner consciousness. It is a practice that purifies mind, body and soul. It has physical and psychical components, as well as breathing, cleansing, and beautifying the body. Two different aspects of Yoga science are the views of the East and West. In the West they focus on conquering nature such as life outside of the human consciousness. In the East they believe to look within one, and find the secret of nature. Today both views are acknowledged. Prana is a life force and cosmic energy in the breath of life. It is in our respiration, circulation, and digestion. It is the most important force of every being.The main storage center for Prana is the solar plexus which is the pit of the stomach. This holding of Prana helps in warming up any part of the body and mind control.

The main goal for all the Yogas’ is to produce enlightenment of the mind, a healthful lifestyle and purification of the physical, mental body, and the soul. The benefits of posturing are steadiness the body and the mind, health, suppleness, psychophysical poise, and perfecting the body and benefitting the internal organs. Meditation is very beneficial to a yogi. It helps cleanse the mind and relieve stress and to promote tranquility. The supreme goal is to find one’s true self. The body, the breath and the mind are all cleansed. Meditation is mental hygiene.

I think Yoga is growing more and more in the west because of there is more stress and pressure than ever before. People are learning more and more about the dangers of stress and anxiety and how it can take years off one’s life. Westerners are looking for a new alternative than prescription drugs and therapy. Yoga is a practice that strengthens mind body and soul. It is also a great practice to enjoy a fulfilled and healthy lifestyle.

Tradyann Ferraiuolo is a certified Yoga teacher from Staten Island, New York.

By Paul Jerard, E-RYT 500

Within every form of Yoga are the tools of change. Yoga was designed to give you the tools to improve yourself, your health, and your lifestyle - at this moment. Just by practicing your favorite form of Yoga, each day, you reinforce your emotional health; but let’s observe how the principle works and how to do it.

From my observation, as a Yoga and martial arts teacher, the sincerity of a “New Year’s Resolution,” became a joke. By Valentine’s Day, most students, who suddenly made a resolution, at the beginning of January, were buried in a box of chocolates by mid-February. Once again, they had given up on attending classes, and on the promise of making a permanent lifestyle change.

What makes most adults so insincere, in terms of making a commitment or a lifestyle change? The secret to making changes, that stick, is in training the mind. The mind must receive a positive emotional charge each day. We commonly call this “positive reinforcement,” but it is a form of gratification that keeps us going.

Observe children and you will see this principle take hold. Children are not tainted by decades of set backs, negative energy, and a steady drone of pessimism. Even in families full of depressed adults, you will see happy, optimistic, and emotionally-charged children.

What can Yoga do to help you bring back your inner child?

This will work with any form of Yoga, but here is an example. If you are a devout Mantra Yoga (union by sound) practitioner, you should be able to modify your practice to bring positive energy with mantra, japa, prayer, and positive affirmation. See how you feel after a Yoga session, and alter your practice to bring about an inspired state of mind.

How often should you make inspiration a part of your life? Every waking moment, and the positive energy will carry into your sub-conscious mind, as well. In fact, your dreams will become positive. Make it a point, to envision the inner child within you. Most often your inner child has been trapped by fear of failure.

If you meditate daily, you may want to see your inner child break out of his or her prison. It takes negative programming to lock your inner child up. At the same time, it takes positive programming to wake your inner child and set him or her free. Childhood is a state of mind, when we are full of enthusiasm for discovering.

If the adult mind is allowed to harden into a pessimistic mold, there is no hope. The only concept a pessimist can consider is failure and all of the negative side-effects, which go with losing and failing. My grandfather used to say, “You are never a loser, until you give up.” Think about that in your next Yoga practice.

To fail is only human. We learn from our mistakes. Children learn to pick themselves up. To label oneself a loser is a choice. If we are aware of the choice, and keep thinking we are inherent failures, we have wasted an opportunity, which comes with inner awareness. To see reality, and fail to act upon it, is a shame.

All of us have the ability to program our minds in a forward-thinking direction. Our emotional state must be charged with enthusiasm every day. This is why some people keep journals and records. To have a record of small successes, which happen every day, provides daily inspiration.

Therefore, start making entries into a journal every day. Write down the small, but positive changes that happen to you each day. You could reflect on this after Yoga, meditation, or at the end of each day.

After a month, or two, recording your success will become a habit, but you will also notice one more result - you have permanently programmed your mind for success. This is a systematic formula to change your life, for the best, permanently. This formula is an example of why Yogic mind training has worked for thousands of years.

© Copyright 2008 – Paul Jerard / Aura Publications

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Online Yoga Teacher Courses
FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos.
Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”
——————————————–
On-Site Training: http://www.aurawellnesscenter.com
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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) - Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul
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By Paul Jerard, E-RYT

The idea of practicing Yoga, as an adjunct to anger management therapy, has promise, but it also has disbelievers. Those who would prefer to stay as they are have “short changed” their chances at achieving success through any form of therapy. If we do not believe in a form of treatment, there is not much chance of success.

In standard therapeutic forms of anger management therapy, a patient sees a professional mental health counselor. This decision, to seek counseling, could be voluntary or court mandated. If someone voluntarily seeks professional help, he or she sees the reality of the problem.

When anger is out of control, it can turn violent in an instant. Relationships and jobs take a back seat, while anger plays itself out. If it is left unchecked, anger destroys families, friendships, and careers. Through violence, anger leads to crimes of passion.

How can Hatha Yoga help?

Yet, the goal of all forms of Yoga is tranquility of mind through training. Some people claim that Yoga should have no goals. This is a ludicrous concept, because generations of people would not continue to practice Yoga, over thousands of years, without goals.

Make no mistake about it, Yoga will train the mind. Even, the person, who goes to a Yoga fitness class, for years, without learning anything more than postures (asanas), will eventually notice his or her mind has become calmer. The urge to have fits of anger begins to disappear as a Yoga practitioner continues to stay with the practice.

The benefits from a complete style of Yoga, which practices pranayama (yogic breathing), asana, mantra, meditation, and relaxation techniques, cannot be understated. The reason for a state of tranquility is quite simple: Yoga allows the practitioner to control his or her mind.

There are many reasons to go off into a fit of anger. We may not have reached a state of maturity, where we are able to control our actions. For example: Children do not consider the consequences of their actions. When adults react in a cycle to the same “triggers” of the past, they lack the coping skills to deal with daily situations that occur in relationships and in the workplace.

Hatha Yoga gives one all the tools to train the mind in a positive direction. Anger is, in fact, a complete waste of time. If someone hurts us, it is better to find a logical solution to end or lessen the pain. When the mind is in the middle of a temper tantrum, no logical solutions will be found.

© Copyright 2008 – Paul Jerard / Aura Publications

——————————————–
Online Yoga Courses
FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos.
Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”
——————————————–
On-Site Training: http://www.aurawellnesscenter.com
——————————————–
FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) - Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul
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By Paul Jerard, E-RYT 500

Traditional Yoga teacher training programs still exist, but traditional programs often last years. Not so long ago, the concept of an intensive face-to-face training, for a month, seemed like a new idea. All you had to do was schedule your time, and you could combine your training, with a vacation, at a beautiful or exotic location.

Some of the pre-requisites would be previous experience. It would be wise to have two years of working knowledge as a student of Yoga before considering teaching classes. This may seem obvious, but there are those who jump “feet first” into everything.

There are more pre-requisites for the exotic Yoga teacher intensive. You should have the money required for travel, housing, meals, study materials, and any hidden costs. You should be single, with no children at home, or in a position to put your family on hold.

You should also be unemployed, or have an employer, who will allow you to take a lengthy vacation. Not many employers will rejoice to know you are attending a Yoga teacher certification course, while your work piles up. If your employer understands your desire to become a Yoga teacher, you are in a unique situation.

For all the above-mentioned reasons, most of us are not in a position to drop everything and attend an intensive course, without making some complicated arrangements with our families and employers. Hence Yoga instructor training, at home, has become a viable solution.

Books were, and still are, good learning tools, but Internet access, online video, DVDs, and CDs make learning the subtleties of Yoga much easier. The ultimate distance learning course should have an interactive mix of learning tools.

There was a time when Yoga books and face-to-face lectures, with a Guru, were the primary tools of learning; and they still have a valuable place. However, times are changing, and new technology has been integrated to produce a new breed of correspondence training for those who wish to teach Yoga classes.

© Copyright 2008 – Paul Jerard / Aura Publications

——————————————–
Online Yoga Instructor Intensive Courses
FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos.
Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”
——————————————–
On-Site Training: http://www.aurawellnesscenter.com
——————————————–
FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) - Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul
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A Yoga / Pilates “Marathon” for St. Jude event benefiting St. Jude Children’s Research Hospital will be held Saturday, October 4, 2008 from 9:00 a.m. to 12:00 noon.

The events will unfold as follows.

9:00 a.m. Pilates Body Sculpt with Marie Jerard

10:00 a.m. Yoga Warm ups, Sun Salutations, Vinyasa with Paul Jerard

10:45 a.m. Hatha Yoga with Paul Jerard

11:30 a.m. Guided Stage-by-Stage Relaxation and Meditation with Paul & Marie

12:00 noon Closing Salutation

Pledge forms to obtain sponsorships are available at:

Aura Wellness Center
21 Park Street
Suite 202
Attleboro, MA 02703

Call Aura Wellness Center at (508) 222-0092 to participate or donate.

Make checks payable to: St. Jude Children’s Research Hospital

All patients accepted for treatment at St. Jude are treated without regard to the family’s ability to pay.