Erin Brennan’s Blog

Ashtanga Yoga is an ancient system of Yoga that was taught by Vamana Rishi in the Yoga Korunta. This text was imparted to Sri T. Krishnamacharya in the early 1900′s by his Guru Rama Mohan Brahmachari, and was later passed down to Pattabhi Jois during the duration of his studies with Krishnamacharya, beginning in 1927.

The following are aspects that Pattabhi Jois emphasizes as the main components of Ashtanga Yoga.

Compiled by the Sage Patanjali Maharishi in the Yoga Sutras, the Eight Limbs are a progressive series of steps or disciplines which purify the body and mind, ultimately leading the yogi to enlightenment. These 8 limbs are:

1. Yamas – The Yamas or restraints (Don’ts) are divided into five moral injuctions, aimed at destroying the lower nature. They should all be practiced and developped by the letter but also more importantly in the spirit. They should all be practiced in word, thought and deed.
* Ahimsa or non-violence
* Satyam or truthfulness
* Brahmacharya or moderation in all things (control of all senses). Also refers to celibacy
* Asteya or non-stealing
* Aparigraha or non-covetousness

2. Niyamas – The Niyamas or observances (Do’s) are also divided into five and complete the ethical precepts started with the Yama.. These qualities are:
* Saucha or purity – this internal and external cleanliness.

* Santosha or contentment
* Tapas or austerity
* Swadhyaya or study of the sacred texts
* Ishwara Pranidhana which is constantly living with an awareness of the divine Presence (surrender to God’s Will)

3. Asanas – Postures

4. Pranayama – regulation or control of the breath. Asanas and Pranayama form the sub-division of Raja Yoga known as Hatha-Yoga

5. Pratyahara – withdrawal of the senses in order to still the mind.

6. Dharana – concentration. The last 3 steps constitute the internal practice of Raja Yoga. When Dharana is achieved, it leads to the next step:

7. Dhyana – meditation is that state of pure thought and absorption in the object of meditation. There is still duality in Dhyana. When mastered Dhyana leads to the last step:

8. Samadhi – the superconscious state. In Samadhi non-duality or oneness is experienced. This is the deepest and highest state of consciousness where body and mind have been transcended and the Yogi is one with the Self or God.

http://www.sivananda.org/teachings/philosophy/eightlimbs.html

Bellur Krishnamachar Sundararaja Iyengar is the founder of Iyengar Yoga. He is considered one of the foremost yoga teachers in the world [1] and has been practicing and teaching yoga for more than 75 years. He has written many books on yogic practice and philosophy, and is best known for his books Light on Yoga, Light on Pranayama, and Light on the Yoga Sutras of Patanjali. He has also written several definitive yoga texts. Iyengar yoga centers are located throughout the world, and it is believed that millions of students practice Iyengar Yoga.

B.K.S. Iyengar demonstrating yoga in this silent film shot in 1938. From the same newsreel as the Krishnamacharya video in the previous post.

Part 2

Pranayama demonstration. One incredibly long breath.

http://en.wikipedia.org/wiki/B.K.S._Iyengar

Krishnamacharya, one of the great yoga masters, demonstrates asanas in this silent film shot in 1938.

Sri Tirumala Krishnamacharya (1888–1989) was an influential Indian Yoga teacher, healer and scholar. His students include many of today’s most influential teachers: Sri BKS Iyengar, Sri K. Pattabhi Jois, the late Indra Devi and Krishnamacharya’s own sons T.K.V. Desikachar and T.K. Sribhashyam.

http://en.wikipedia.org/wiki/Sri_Tirumalai_Krishnamacharya

There are four main paths of Yoga – Karma Yoga, Bhakti Yoga, Jnana Yoga and Raja Yoga. Each is suited to a different temperament or approach to life. All the paths lead ultimately to the same destination – to union with Brahman or God – and the lessons of each of them need to be integrated if true wisdom is to be attained.

Karma Yoga, The Yoga of Action

It is the path chosen primarily by those of an outgoing nature. It purifies the heart by teaching you to act selflessly, without thought of gain or reward. By detaching yourself from the fruits of your actions and offering them up to God, you learn to sublimate the ego. To achieve this, it is helpful to keep your mind focused by repeating a mantra while engaged in any activity.

Bhakti Yoga, The Path of Devotion or Divine Love

This path appeals particularly to those of an emotional nature. The Bhakti Yogi is motivated chiefly by the power of love and sees God as the embodiment of love. Through prayer, worship and ritual he surrenders himself to God, channelling and transmuting his emotions into unconditional love or devotion. Chanting or singing the praises of God form a substantial part of Bhakti Yoga.

Jnana Yoga, The Yoga of Knowledge or Wisdom

This is the most difficult path, requiring tremendous strength of will and intellect. Taking the philosophy of Vedanta the Jnana Yogi uses his mind to inquire into its own nature. We perceive the space inside and outside a glass as different, just as we see ourselves as separate from God. Jnana Yoga leads the devotee to experience his unity with God directly by breaking the glass, dissolving the veils of ignorance. Before practicing Jnana Yoga, the aspirant needs to have integrated the lessons of the other yogic paths – for without selflessness and love of God, strength of body and mind, the search for self-realization can become mere idle speculation.

Raja Yoga, The Science of Physical and Mental Control

Often called the “royal road” it offers a comprehensive method for controlling the waves of thought by turning our mental and physical energy into spiritual energy. Raja Yoga is also called Ahtanga Yoga referring to the eight limbs leading to absolute mental control. The chief practice of Raja Yoga is meditation. It also includes all other methods which helps one to control body, energy, senses and mind. The Hatha-Yogi u ses Relaxation and other practices such as Yamas, Niyamas, Mudras, Bandhas etc.. to gain control of the physical body and the subtle life force called Prana. When body and energy are under control meditation comes naturally.

http://www.sivananda.org/teachings/philosophy/fourpaths.html

These 5 principles constitute the essence of the teachings of the Sivananda Yoga Vedanta Centers.

To clarify the science of Yoga and make it accessible to the majority of seekers, Swami Vishnu-devananda extracted its essence and presented it in these universal principles for physical and mental health as well as spiritual growth.

1. Proper Exercise (Asanas)
Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of muscles and joints, then disease and great discomfort will ensue with time. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual life.

2. Proper Breathing (Pranayama)
Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity.

3. Proper Relaxation (Savasana)
Long before the invention of cars, planes, telephones, computers, freeways and other modern triggers of stress, the Rishis (sages or seers) and Yogis of yore devised very powerful techniques of deep relaxation. As a matter of fact, many modern stress-management and relaxation methods borrow heavily from this tradition. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate his nervous system and attain a deep sense of inner peace.

4. Proper Diet (Vegetarian)
Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a lacto-vegetarian diet. This is an integral part of the Yogic lifestyle.

5. Meditation (Dhyana)
Here is the most important point of all, we become what we think. Thus we should exert to entertain positive and creative thoughts as these will contribute to vibrant health and a peaceful, joyful mind. A positive outlook on life can be developed by learning and practicing the teachings of the philosophy of Vedanta. The mind will be brought under perfect control by regular practice of meditation.

Further reading:
The Complete Illustrated Book of Yoga by Swami Vishnu-devananda and The Sivananda Companion Book of Yoga by the Sivananda Yoga Centers.

http://www.sivananda.org/teachings/philosophy/fivepoints.html

Yoga Means Union

Although many people think this term refers to union between body and mind or body, mind and spirit, the traditional acceptance is union between the Jivatman and Paramatman that is between one’s individual consciousness and the Universal Consciousness. Therefore Yoga refers to a certain state of consciousness as well as to methods that help one reach that goal or state of union with the divine.

The 5 Points of Yoga

There are hundreds or more of such techniques and therefore as many different Yogas. In order to simplify and clarify the topic, Swami Vishnu-devananda summarized the vast science of Yoga into 5 principles of Yoga which are easy to understand and to include in one’s daily life. These five points are: Proper Exercise; Proper Breathing; Proper Relaxation; Proper Die; and Positive Thinking & Meditation.

The Four Paths of Yoga

The various Yogic practices have been traditionally classified into the four Margas (paths).

These four paths are:

Jnana Yoga or Jnana Marga which is the Yoga of wisdom and develops the Intellect or will
Bhakti Yoga, the Yoga of devotion, opens the heart
Karma Yoga, the path of action of selfless service.
Raja Yoga, the royal or psychological which involves the mind. A branch of Raja Yoga which is Hatha Yoga which prepares the Yogi for the higher stages of Raja Yoga. Sivananda Yoga, the Yoga of Synthesis

Swami Sivananda recognised that every Yogi, or human being for that matter, possesses and identifies with each of these elements: Intellect, heart, body and mind. He therefore advocated everyone to practice certain techniques from each path. This came to be known as the Yoga of Synthesis. He also taught that in accordance with individual temperament and taste one can emphasize the practice of certain Yogas over others.

Further reading: The Complete Illustrated Book of Yoga by Swami Vishnu-devananda, Meditation and Mantras by the same author, Bliss Divine by Swami Sivananda.

http://www.sivananda.org/teachings/yoga.html

by Brandon Gilbert

Headstand, or shirsasana, is the King of Yogic asanas. Simply put, an asana is a yogic posture or body position.

When doing headstand the body is completely inverted and held upright supported by the forearms, while the crown of the head rests lightly on the floor.

This process of inversion is what makes headstand so powerful, particularly because it reverses the flow of gravity. Usually gravity is pulling us down and compressing our bodies, yet when we do inversions this process is completely reversed. So instead of working against us, gravity is working for us by decompressing our bodies and reversing the flow of the circulatory and lymphatic system.

What are the benefits of headstand?

Regardless of the style or level of yoga your practice, inversions revitalize and rejuvenate your whole system. Turning your body upside down reverses the effects of gravity and floods your vital organs and brain with nourishment. The pineal and pituitary glands are activated, balancing the hormones. By elevating the legs, circulation, venous return, and lymph drainage are improved, and strain and fatigue are relieved. Inversions also aid in sleep, evoke calm, quiet, and soothe the nerves.

Doing inversions and spending some time upside down everyday is one of the best things you could possibly do for yourself. Inversions are basically an elixir of life.

Gravity’s effects

Gravity slowly but surely weighs us down and saps our strength. We stand, sit, or walk with head above the heart, legs and pelvis underneath. As the years rack up, so do the damages. Subcutaneous fat sags. Varicose veins and hemorrhoids erupt. Weary of incessantly pumping blood through its vast circulatory network, the heart falters. According to Payne, the ancient yogis called gravity “the silent enemy.” The yogi performs a martial-arts sleight-of-hand: Upend oneself and enlist gravity’s power to arrest the ravages of that self-same force.

The human body is sensitive to the fluctuations of gravity because it consists of more than 60 percent water. From the skin in, the body is dense with cells, floating in a bath of intercellular fluid. A complex network of vessels weaves in and around every cell, steadily moving fluids through valves, pumps, and porous membranes, dedicated to transporting, nourishing, washing, and cleansing.

According to David Coulter, Ph.D., who taught anatomy at the University of Minnesota for 18 years, when one inverts, tissue fluids of the lower extremities drain—far more effectively than when one is asleep. Areas of congestion clear. In a 1992 Yoga International article on Headstand and the circulatory system, Coulter wrote: “If you can remain in an inverted posture for just 3 to 5 minutes, the blood will not only drain quickly to the heart, but tissue fluids will flow more efficiently into the veins and lymph channels of the lower extremities and of the abdominal and pelvic organs, facilitating a healthier exchange of nutrients and wastes between cells and capillaries.”

According to Sivananda “Sirshasana(headstand) is really a blessing and a nectar. Words will fail to adequately describe its beneficial results and effects. In this Asana alone, the brain can draw plenty of Prana and blood. Memory increases admirably. Lawyers, occultists and thinkers will highly appreciate this Asana. This leads to natural Pranayama and Samadhi by itself. No other effort is necessary. If you watch the breath, you will notice it becoming finer and finer. In the beginning of practice there will be a slight difficulty in breathing. As you advance in practice, this vanishes entirely. You will find real pleasure and exhilaration of spirit in this Asana.”

The Four Systems

Endocrine System

The headstand a favorable reconditioning effect on endocrine gland secretion (Copeland, 1975), to enable it to withstand greater stress and strain (Kuvalyananda & Vinekar, 1963). Inversions done accurately are always relaxing and reduce stress and strain. The blood circulation to the brain is improved in Sirsasana; the sluggish cells are rejuvenated and the brain being the seat of intelligence is stimulated. It also stimulates the pituitary and pineal glands on which the growth, health and vital strength of a person depends.

Nourishes and stimulates the pituitary and pineal glands. In particular, Headstand provides refreshed blood and bathes and nourishes the hypothalamus, pineal gland and the pituitary gland. These glands play an important role in the endocrine system. The endocrine system uses hormones to regulate the metabolism of the cells. Our growth, health and vitality depend on the proper functioning of these two glands that control the chemical balance of the body. The secretions of the pituitary regulate sexual characteristics and growth of the reproductive organs. It also regulates the function of adrenal, thyroid and the ovaries. It is the hormone which stimulates the production of milk in nursing mothers. Thus, pituitary is the master gland which plays a very important role in regulating menstruation and pregnancy. The inverted postures in turn regulate the functioning of this master gland.

Circulatory System

Inversion exercises the heart and encourages venous return. Inversions do much the same for the body that aerobic exercise does. According to author Elaine N. Marieb, “The important factor stretching cardiac muscle is the amount of blood returning to the heart (venous return) and distending its ventricles”(Human Anatomy & Physiology 4th edition, Benjamin/Cummings Science Publishing, 1998 p 679.) Inversions use gravity to bring more blood to the heart – turning yourself upside down encourages venous return (Iyengar, 1991; Werner, 2004; Raman, 2004). .

Reduces heart strain. Normally, your heart works against gravity; inverting your entire body in the headstand lessens the strain on your heart. The heart works persistently to ensure that freshly oxygenated blood makes its way up to the brain and its sensory organs. When inverting, the pressure differential across the body is reversed, and blood floods to the brain with little work from the heart (Iyengar, 1991; Werner, 2004; Raman, 2004).

Minimise fatigue and brain tissue degeneration. Headstand allows a plentiful supply of oxygen-rich blood to reach your head and brain (Sivananda, 2004) – Increasing the blood flow through the brain cells increases your thinking power, clarity, memory, concentration, and the sensory faculties (Iyengar, 1991, pg 190) and moreover minimises brain tissues do not degeneration (Raman, 2004). Fatigue of the brain cells which occurs as part of everyday life will not occur with regular daily practice of Head stand. This is due to the rejuvenation of the brain cells with fresh blood and O2 (Raman, 2004).

Lymphatic System

The headstand also importantly increases circulation and drainage of lymphatic fluid.

Fluid build up reduced. Lymph, like the blood returning to your heart via the veins, is dependent upon muscular movement and gravity to facilitate its return. Thus, in the headstand, lymph fluid is relieved from the legs and ankles and with regular practice prevents the buildup of fluid in the legs and feet.

Because the lymphatic system is a closed pressure system and has one-way valves that keep lymph moving towards the heart, when one turns upside down, the entire lymphatic system is stimulated, thus strengthening your immune system.

Nervous System

Headstand stimulates the nervous system.

Headstand increases mental alertness and clarity. The immediate change felt after performing this pose is an enhanced alertness which lasts through the day.

Soak brain fresh blood. The most important aspect of inverted poses is to soak the brain with blood for a fixed period of time which never happens in other systems of exercises. According to Dr Raman (Raman, 2004):

“This rejuvenates the brain cells and prevents age related cerebral atrophy. Senile changes in brain are prevented. And as mentioned before ischemic strokes can be completely prevented as the blood supply is enhanced without pressure.”

Calms the brain and helps relieve stress and mild depression. It is a centering, calming and soothing pose. A cooling effect is felt on the face in the pose.

Respiratory System

Inversions also ensure healthier and more effective lung tissue. When standing or sitting upright, gravity pulls our fluids earthward, and blood “perfuses” or saturates the lower lungs more thoroughly. The lower lung tissue is thus more compressed than the upper lungs. As a result, the air we inhale moves naturally into the open alveoli of the upper lungs. Unless we take a good, deep breath, we do not raise the ration of air to blood in the lower lungs. When we invert, blood perfuses the well-ventilated upper lobes of the lungs, thus ensuring more efficient oxygen-to-blood exchange and healthier lung tissue, oxygen consumption and blood flow (Jevning et al, 1983).

When done properly, headstand helps the spine become properly aligned, improving posture, facilitating good breathing and reducing muscular stress. The inversion rests the lungs which feel refreshed. The vital capacity increases as the lungs learn to breathe against the strain of the body organs resting on it in the posture (Raman, 2004).

Digestive System

Increase heat and improves digestion. Headstand increases gastric fire and produces heat in the body.

Tones and cleans digestive organs. The weight of the abdominal organs on the diaphragm encourages deep breathing, which gently massages the internal organs. By reversing the pull of gravity on the organs, especially the intestines, it helps to cleanse them by releasing congested blood in the jejunum and colon. Fresh warm blood invigorates the cells and overcome problems of the liver, kidneys, stomach, intestines and reproductive system (Raman, 2004).

Constipation eliminated. The change in posture enhances peristaltic contractions and aids good elimination. Constipation is eliminated provided the water and fiber content of the diet are normal (Raman, 2004).

A note of caution

When trying headstand it is important to be properly prepared. By preparing properly and being extremely mindful of proper body alignment, you can significantly reduce your risk of injury. Other things to keep in mind when trying inversions are the strength of the neck, pre-existing injuries or conditions such as high blood pressure, glaucoma or detached retina. Women who are pregnant or menstruating should not practice these poses. If you’re new to inversions, I’d recommend practicing them under the guidance of an experienced yoga teacher.

In closing

If you find headstand too daunting then follow this link to learn about some simpler yoga inversions.

http://www.scribd.com/doc/3417110/Yoga-Inversions

References:

http://www.nshouseofyoga.com/Article-Inversions.htm

http://www.articledashboard.com/Article/Yoga-Inversions/591088

http://www.yoga.net.au/benefits2/

To read more from Brandon Gilbert, visit: http://brandon-gilbert.blogspot.com/

Yoga is becoming increasingly more common and widely available in the West. It is not uncommon to find a yoga studio in nearly every neighborhood even in smaller, Midwestern towns far from the bustling fast-paced coastal cities like NYC, Los Angeles, and San Francisco. Not only are yoga studios becoming increasingly more common, but the yoga modalities available in many of these studios are incredible. It seems that today, there is a yoga class to fit just about anyone from any walk of life at any fitness level.

I am an avid studio hopper, never wanting to commit to just one studio. I would rather learn from as many talented instructors as possible, assimilating bits and pieces from the many branches of yoga taught in the West today. I sought yoga as a technique to integrate mind, body, and soul. My path to yoga was a very spiritual one, so I tend to gravitate toward modalities such as traditional hatha yoga, and kundalini which focus not only on the body, but calming the mind and nurturing the spirit.

But for those who are simply interested in the physical and health benefits that yoga can bring to one’s life, there are many options available as well.

Vinyasa is a style of yoga that was originally developed for children, who typically have more energy and would want a more fast-paced practice than older, more seasoned yogis. In a vinyasa practice, asanas, or postures, are linked rhythmically through the breath and are typically held for about five breaths. Vinyasa classes are great for those looking for something energizing and uplifiting and aren’t afraid to sweat. Look for classes titled “vinyasa,” “soft vinyasa,” “power vinyasa,” and “hatha flow” if this is a style of yoga that interests you.

Bikram yoga is quite the craze these days, at least that seems to be the case in my hometown. Bikram is a series of twenty-six postures done in a heated room, usually 95° to 105° F. Bikram classes are a cardio workout, and require strength, flexibility and focus on the part of the practitioner. Think practicing yoga in a sauna. Birkam is great for building strength and toning muscles, and is excellent for rehabilitation. In fact, the series was designed by Bikram Choudhury after a debilitating knee injury, which he was told he would never recover from and would likely never walk again. By practicing this series of asanas, he fully recovered from his injury in only six months. If you are interested in this style of yoga, look for a studio that offers “Bikram yoga” or “hot yoga.” The series can be practiced at home, but not every yoga studio will offer this style as the studio room must be heated.

Pre-natal and post-natal yoga are commonly offered as well. While some prenatal classes are merely “gentle” pregnancy yoga, other prenatal classes are focused on preparing a mother’s body for the stress and strain that giving birth will place on her. These classes focus on strengthening and helping the mother-to-be learn to calm and control the mind, as she will need to do during the birthing process. Postnatal and “Mommy and Baby” classes help a mother rebuild her body after giving birth, regain flexibility and muscle tone and can help alleviate the aches, pains, and stresses of new motherhood. Many classes integrate bonding time for mother and baby, and even stretching and massage for the little one. Such classes can serve as great support groups for the incredible life changes bringing a child into the world can have on one’s life.

Yin yoga is an offshoot of Taoist yoga as developed by Master Paulie Zink. Yin yoga focuses on stretching and building flexibility of the connective tissue and fascia found throughout our bodies, and surrounding the joints. Most hatha yoga practiced, especially in the West, in considered yang in nature – its focus lies in stretching and strengthening the muscles only. In a Yin yoga practice, asanas are held for extended periods of time, usually three to five minutes and up to fifteen minutes, and are centered primarily on opening the hips and releasing tension in the lower back (the very areas which most people suffer from tightness and soreness). Yin classes, although much slower paced, can leave the practitioner feeling invigorated and renewed. Attending a yin class is a great way to balance one’s yoga practice, and develop one’s meditation practice.

Gentle and restorative yoga classes are both excellent choices for anyone requiring a slower-paced class or recovering from illness or injury. These classes are great for those who would like to practice yoga but have limited strength, flexibility or range or motion. Such classes often use props such as blocks, bolsters, and blankets for support to facilitate practitioners in their ability to do different postures. Most classes will keep to beginner level poses.

I love yoga and encourage everyone I come in contact with to at least try it. I know it can be intimidating to look at a list of classes and not know where you fit in to the equation. Almost every studio offers beginner level classes, at the very least mixed-levels. A good yoga instructor will make you feel comfortable and welcome. Do not be afraid to ask questions, and be sure to tell your instructor of any injuries or physical limitations you may have. Don’t ever feel embarrassed about your abilities or level of knowledge. We are all on a personal journey, and go down our path at a different pace. Yoga is not about competition with yourself or your neighbor. It is about personal growth and development whether physical, mental, or spiritual.

For private yoga instruction, email: info@livingblissfoods.com

Erin Brennan is a Raw Foods Chef and the owner of Living Bliss, a company based out of Louisville, KY providing fresh and delicious raw and living whole foods, event catering, uncooking classes and workshops, nutritional consultations, wellness coaching, and yoga instruction.

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