Yoga is a good fitness alternative for people over forty and those who have limited physical capabilities. The baby boomers are getting too old for high-impact sports or aerobics and are ready to embrace something gentler and kinder to their aging joints. Yoga is also very beneficial for people of all ages and stages of their lives. Yoga offers a way to bring balance to a person’s whole being: physically, mentally, emotionally and spiritually.
When beginning to delve into practicing yoga, it can be a little overwhelming to learn that there are many different styles of yoga taught world wide, and determining which one is best suited for your needs. Therefore, the best way to start is to know the basics about yoga and then determine which style is the most beneficial for you.
There are many reason why someone would practice yoga. Yoga tones muscles, improves flexibility and posture, and helps regulate weight, it keeps you feeling youthful, fit and full of vitality. Yoga helps maintain a balanced metabolism, it stretches the muscles lengthwise causing fat to be eliminated around the cells, thus reducing cellulite. This is why many people have chosen yoga as a means for weight loss.
The definition of yoga means literally to yoke, to unite, to be whole. Yoga’s aim is to unite the body, mind and spirit. A male yoga practitioner is called a “yogi” and a female practitioner is a “yogini”. A Swami is a title for a spiritual master and a Guru means one who takes you from the darkness to the light, and is often casually used to denote a teacher or master.
Yoga has been practiced for centuries in the Eastern world for spiritual, religious, philosophical and academic purposes. It is has been introduced to the Western world by way of Eastern yogis and swamis and has gained in popularity in the United States. The Indian Sage, Patanjali has been credited with “The Yoga Sutras”, a collection of one hundred ninety-five statements. This is a guidance on how to gain mastery over the mind and emotions and advice on spiritual growth. The Yoga Sutras provide the framework upon which all yoga practiced today is based upon. There are six or seven different branches of yoga, each having its own unique path. Based on the yoga sutras, there are eight limbs of yoga that help you reach different levels of meditation and spiritual enlightenment.
The simplest way to grasp the concept of yoga without getting to academic is to start with the different branches of yoga and then discuss the eight limbs of yoga, the yoga postures and then the different styles of yoga.
The Branches of Yoga
1). Hatha Yoga: is the yoga of activity, it is the physical postures, poses and exercises that work directly on the body. The discipline of Hatha yoga is the physical aspect of yoga developed as a vehicle for meditation, creating the necessary physical strength and stamina that allows the mind to remain calm. “Ha” meaning sun and “Tha” meaning moon. The common interpretation of Hatha yoga is “a union of the pairs of opposites”. Hatha is sometimes interpreted to mean the balance of opposites, male and female.
2). Raja Yoga: means “royal” and is known as classic yoga. Meditation is the focal point which this branch adheres to, and strict adherence to the eight limbs of yoga from the Yoga Sutras. The focus is on training the mind to serve the spirit through meditation. This branch is best suited for religious and spiritual persons.
3). Karma Yoga: the path of service or “right” action, people who serve others and help without any thought of reward. What we experience today is created by our actions in the past. The path of self-transcending action. A way to serve others by living in a selfless fashion as in volunteering.
4). Bhakti Yoga: the path of devotion and selfless love, a positive way to channel the emotions. The yoga of the heart. Just think of Ghandi or Martin Luther King Jr.
5). Jnana Yoga: the yoga of the mind, of wisdom, the path of the sage or scholar. Discerning that which is real from that which is unreal. Requires development of the intellect through the study of the scriptures and texts of the yogic tradition. The most difficult and direct branch that requires serious study.
6). Tantra Yoga: means the place where opposites meet and become one, it teaches that there is no difference between the big opposites, the finite and the infinite, or the Divine and the divinity that is ordinary life. It is the pathway of ritual which includes consecrated sexuality. Consecrated means to make sacred, to set apart as something holy. The most esoteric branch of yoga that appeals to those who enjoy ceremony and relate to the feminine principle of the cosmos which yogis call “Shakti”.
7). Mantra yoga: the yoga of potent sound. Mantra translates literally as “mind projection”, a technique for using patterns of sound through chanting or reciting to help focus the mind.
The branch of yoga that most people are familiar with is Hatha yoga, it utilizes the postures of yoga as a precursor for meditation. There are so many aspects of yoga that go way beyond the physical aspect, these are highlighted within the limbs of yoga.
The Limbs of Yoga
8 Limbs of Yoga:
1). Yama (Do Good): deals with one’s ethical standards and sense of integrity focusing on our behavior and how we conduct ourselves in life. The Golden Rule: "Do Unto Others as You Would Have Them do Unto You". The yamas encourage moderation and discourage violence, stealing, lying and possessiveness. There are five yamas.
The 5 Yamas
1). Ahimsa: non violence or non injury
2). Satya: truthfulness
3). Asteya: non stealing
4). Brahmacharya: continence
5). Aparigraha: non covetousness
2). Niyama (Be good): serve as ground rules for self-discipline and inner awareness. They encourage purity, contentment, chastity, self-study and awareness of the spirit. They are individual practices having to do with self-discipline and spiritual observances like attending church or saying prayers. There are also five niyamas.
The 5 Niyamas
1). Saucha: cleanliness
2). Santosa: contentment
3). Tapas: heat; spiritual austerities
4). Svadhyaya: study of sacred scriptures and of one’s self
5). Isvara Pranidhana: surrener to God
3). Asana (Feel Good): the postures practiced in yoga that keep the body healthy and the mind calm. Through Asana we develop the habit of discipline and the ability to concentrate. Asanas literally means steady poses.
4). Pranayama (Live Good): breath extension or control, techniques designed to gain mastery over the respiratory process while recognizing the connection between the breath, the mind, the body and the emotions. Literal translation “Life Force Extension”. You can practice Pranayama as an isolated technique or integrate into your daily Hatha yoga routine.
5). Pratyahara (Inner Focus): sensory withdrawal or sensory transcendence. It is the process of becoming aware of, and learning to control thought patterns. Attention is drawn away from the five senses, instead focuses inwardly in order to quiet the mind. Pratyahara is an opportunity to step back and take a look at ourselves, allows us to objectively observe our cravings and/or habits that are detrimental to our health.
6). Dharana (One-pointedness): the practice of Pratyahara creates the setting for Dharana which is concentration. The mind once withdrawn into itself is fixed in one-pointed inner concentration. One learns how to slow down the thinking process by concentrating on a single mental obeject; a specific energetic center in the body, an image of a diety or the silent repetition of a sound.
7). Dhyana (Deep Meditation): meditation or contemplation, it is meditation without focus on a object and is rooted in a deep inner space of awareness. The uninterrupted flow of concentration is a state of being keenly aware without focus. The mind is quieted and in the stillness it produces few or no thoughts at all.
8). Samadhi (Absorption): a state of ecstasy in which the meditator becomes one with the object of meditation or merges with his/her point of focus and transcends the self altogether. One achieves a profound connection to the divine, an interconnectedness with all living things and is one with the universe. One is spiritually awake and absorbed in the Infinite.
Of the eight limbs of yoga, both asanas and pranayama are used in majority of the styles of Hatha yoga. These two are the simplest and most basic aspects of yoga that most people are familiar with or think of when they hear the word yoga. Steady poses or “asanas” are the physical postures of yoga. There are a wide variety of asanas (over 200) each one with its own distinct form dictated by stretching, counter-stretching and resistance. Alignment of the muscular and skeletal structures is a major focus of the asanas. The intent of proper yoga practice is to create a balance of strength and flexibility in the entire musculo-skeletal system. Most yoga instructors will remind you to breathe (pranayama) through your poses for maximum benefit and to help decrease the chances of injury.
Asana practice provides a 3 step system: creating the flexibility to get into a posture, building the strength to hold the pose in proper alignment, and developing the stamina to maintain it for longer duration. The Asanas or yoga postures include: standing, seated, supine(lying on the back), prone(lying face down) and inversions(headstands, shoulder stands, etc).
Standing Poses: help us build a physical foundation of strength and stability, offering an excellent way to get grounded and centered.
Seated Poses: there are static seated poses, seated forward bends and twisted seated poses.
Prone poses: facing the floor either on hands and knees or on your stomach. These are the more active postures, that are for strengthening of the arms and musculature of the back, weight bearing postures as well as back-bending poses.
Supine poses: lying on the back, more passive, used as a reference for alignment and symmetry of the back
Inversions: reversing the body’s relationship to gravity, increases circulation, stimulates the brain and enhances the glandular system. Headstand (King), Shoulder stand (Queen), and Plough (Prince).
If you have ever been to a yoga class or played a yoga workout dvd you may have heard the instructor calling out the names of the asana poses. Some instructors will use the English names and some may use the Sanskrit names. Here are some common yoga asanas.
Names of some common yoga postures (asanas):
The Sunbird or cat stretch (Chakravakasana): traditionally found in viniyoga style. It provides range of motion in the spine and the placement of the pelvis, it initiates the strengthening of the arms.
Four-limbed staff or Plank pose (Chaturanga Dandasana): chat is the number four, anga means limb and danda is a staff or rod in Sanskrit. This pose teaches the importance of proper placement and body mechanics.
Cobra (Bhujangasana): shows up in virtually every style of hatha yoga.
Downward-Facing Dog (Adho Mukha Svanasana): weight bearing posterior stretch is favorite in Iyengar style, it stretches and releases tension in the upper spine and neck. It strengthens the hamstrings and arms, helps relieve depression, anger, insomnia and stress.
Chair Pose (Utkatasana): utkata means powerful and fierce as well as akward and uneven, this pose builds strength and stamina.
Triangle Pose (Utthita Trikonasana): utthita means extended or stretched, it’s a lateral stretch allowing torso to extend to the side and over the leading leg.
Tree Pose (Vrksasana): vrksa is a tree, this pose is the most elementary one-leg balance in the classic hatha yoga repertoire.
Mountain pose (Tadasana): improves postures and balances the mind, common in all styles of hatha yoga.
Child’s Pose (Mudhasana or Balasana): relaxes the body between poses, helps to relieve back pain and brings clarity to the mind.
Bridge pose (Setu Bandhasana): stretches the abdominal and lumbar spine muscles, it adds strength to the thighs, and opens the chest and pelvis.
Spinal Twist (Ardha Matsyendrasana): alleviates tension in the spine, neck and shoulders and helps the alignment of the spinal and cervical vertebrae.
Yoga is broad in scope and can seem confusing when just beginning to practice. If someone asked you what style of yoga do you practice, you may or may not know the answer. People may think that all yoga is the same, not knowing that there are several styles of yoga to chose from based on what you want to get from it. The style of yoga you choose is very important in order for you to get the maximum benefit. In most cases, yoga is sought after for weight loss and stress reduction. Therefore, the style you choose to practice should highlight the benefits you seek. For instance, Ashtanga yoga is a good choice for weight loss and for athletes.
Styles of Hatha Yoga
Many of the styles have specific characteristics which refer to a particular teacher’s approach to Asanas. Not only are the poses taught slightly different from teacher to teacher but the names of the postures may be different too. Knowing and understanding the style of yoga being taught is good to know because it allows you to know what you can expect to get out of the class. Most yoga taught in classes and involves postures are considered hatha yoga.
Iyengar Yoga
This style is most wildly recognized Hatha yoga technique in the Western world created by B.K.S Iyengar. This style is precise and dynamic and pays close attention to placement of feet, hands, pelvis, alignment of spine, arms and legs, and on meeting individual needs through the use of props. It is a slow to moderate pace and uses props like wood blocks, benches, sandbags, blankets, bolsters and straps. There are strict requirements for becoming a certified Iyengar yoga instructor.
Ashtanga Yoga
Viniyoga
Viniyoga was founded by T.K.V Desikachar and it is based on the principle of vinyasa krama which means an intelligently conceived step by step approach. It is good for those just beginning yoga or who has limited flexibility Viniyoga modifies and tailors postures to the needs of the individual student using all the tools of yoga (asana, mantra, pranayama and meditation) and teaches you how to apply those tools in creating an individualized practice. It places emphasis on breath and a more relaxed approach to placement, a slower pace of execution, and a conscious application of yoga theory. Teachers set the pace of viniyoga with the use of a metronome.
Kundalini Yoga
Yogi Bhajan introduced Kundalini yoga to the West and is called the “mother yoga”. It is a unique and distinctive form that encompasses the eight limbs of yoga and includes centering with a mantra, warm-up yoga, practicing a specific yoga set, deeply relaxing in Corpse pose and a finishing meditation. It is designed to awaken the Kundalini or the coiled energy stored at the base of the spine. This is done through the use of breath, posture, chanting, and meditation. This energy is stimulated and consciously directed through the chakras along the spine. The teachers of this discipline emphasize several breathing techniques.
Kripalu Yoga
Developed by Yogi Amrit Desai, it is characterized by its internally directed approach to asana practice. Compassion is the focus of Kripalu yoga, the philosophy says that the spirit will blossom when the body and mind are watered with the nectar of compassion. The class will consist of pranayama, stretching, postures and deep relaxation. Kripalu has three stages.
Stage 1: a willful practice to get you in touch with your body, it teaches the basic mechanics of the postures including placement, alignment, and coordination of breath and movement
Stage 2: referred to as will and surrender, introduces prolonged holding of the poses, emphasize the monitoring of mental and emotional states.
Stage 3: becomes the surrendering to the wisdom of the body, Desai calls it a Meditation in Motion. The practice becomes more interpretive, a “go with the flow” non-competitive atmosphere.
Ananda Yoga
Developed by American J. Donald Walters, known as Swami Kriyananda. In this technique, each posture is viewed as a way to expand, or heighten, self-awareness. Ananda uses affirmations as a technique for raising consciousness while deeply relaxing into the poses.
Bikram Yoga
Yoga College of India-Choudhury was founded by Bikram Choudhury who created Bikram Yoga. It has twenty-six postures with two pranayama techniques (one at beginning and one at the end). Nearly all postures are repeated twice and held at least 10 seconds. Good routine for those already fit. The first part of the routine consists of standing poses. The second part is done on the floor with backbends, forward bends and twists. The thermostat is set to 80 degrees or higher and a humidifier is also used in order to facilitate a deeper stretch to the muscles, detoxify the body, and increase the heart rate for a better cardiovascular workout.
Integral Yoga
Developed by Swami Satchidananda, founder of Integral Yoga Institutes. It is an integrative method incorporating yoga principles into lifestyle and thought. Ease in body, peace of mind and usefulness in life are the guiding principles. Integral yoga follow a set pattern and are 75 minutes in length. This includes 45 minutes of asana, a deep relaxation, a pranayama sequence and ends with a meditation. The feeling of the class is gentle and meditative.
Sivananda Yoga
Developed by Swami Vishnu-Devananda, a disciple of Swami Sivananda, This system of yoga incorporates Sivananda’s five-point method of practice which includes exercise, breathing, deep relaxation, a vegetarian diet, positive thinking and meditation. The classes are based on a routine of breathing exercises, sun salutations, a series of twelve classic yoga postures and relaxation. A short mantra chant and prayers begin and end each class.
Anusara Yoga
Anusara Yoga founded by John Friend. The central philosophy is based on the view that the body, mind and spirit are equally divine, and therefore equally honored. these principles are expressed in the three A’s of Anusara yoga: attitude, alignment and action. Muscular and organic energy are aspects of every pose.
Raja Yoga
Developed by Swami Rama. Raja Yoga is practiced in the Himalayan Institute. Students practice Hatha yoga, meditation, selfless service and healthy lifestyle choices. This style combines steady postures with stillness of the mind.
When a person begins to practice yoga, it is not a prerequisite that you have to change your eating habits. But in order to reap the full benefits of yoga, you must begin to eat a clean, healthy diet. Yoga is a complex system that involves physical movements, proper breathing and meditation. In order to do all this effectively, you should properly nourish your body with the best foods for maximum results. The ultimate diet is raw vegan, but everyone is not ready to give up meat and cooked foods. Here is a simple way to help you pick foods that will give your body what it needs to perform efficiently when practicing yoga.
The three types of food known in the science called Ayurveda are Rajasic, Tamasic and Sattvic. The Ayurvedic system emphasizes that health is a harmonious and holistic functioning of the body, mind and spirit. It incorporates herbs, nutrition, rest, exercise, massage, yoga, meditation and other lifestyle recommendations to restore balance and regain health.
Sattvic foods make up a vegetarian’s diet. Vegetarians come in different packages, a lacto-ovo vegetarian eats dairy products and eggs, a lacto-vegetarian eats dairy and a vegan eats only plant-based foods. As a practitioner of yoga you would do well to eliminate meat and eggs from your diet and limit your intake of dairy to organic products or substitute soy, rice or nut milk products. You will feel physically and mentally more fit. If transitioning to a vegetarian diet, you may want to change your diet gradually. First, eliminate red meat, then gradually over a period of a few months, begin to eliminate fish, chicken and eggs, and limit your intake of hard cheeses (as it taxes your digestive system).
Yoga can be one of the best workout solutions for women over forty because it is low impact, non-competitive and keeps you feeling young and healthy. It has a unique way of addressing many of the health issues that older women experience like menopause, belly flab, pain and stiffness as well as digestive problems and other health ailments.
When it comes to participating in yoga, you can opt for the class offered at the nearest gym, the community center, a yoga instruction dvd or you can be more selective by finding a particular teacher who teaches a specific style. When choosing a yoga teacher and yoga style there are a few things you should think bout:
- Think about your present physical needs
- Determine what you want and expect to get out of the class
- Ask the instructor about his/her credentials and training
- Take classes in different styles til you find the one that works best for your needs
- The beauty of yoga is that you are never too old or too young to start
- Every individual who takes up yoga reaps different benefits from it
**** Disclaimer**** If you have a medical condition, don’t practice yoga until you’ve consulted a medical doctor.
Yoga Internet Resources:
www.yrec.org has in-depth understanding of the who, the what and the where of yoga.
www.yogasite.com This is an internet based resource center for anything related to yoga. It provides lots of great information and links to other yoga sites.
Yoga Finder www.yogafinder.com is a website specifically to help you find classes and teachers throughout the world
www.yogajournal.com and www.yogainternational.com both of these magazines annually print extensive directories of yoga teachers. They have wonderful articles about yoga, book reviews, yoga retreats and more.
Gaiam www.gaiam.com is one of the finest sources for all kinds of yoga, meditation and relaxation tools. You’ll find yoga mats, pillows, clothing, books and videos to get you started in yoga.
www.yogaworkshop.com Richard Freeman is one of the foremost teachers of Ashtanga and responsible for the workshop
www.power-yoga.com Beryl Bender Birch has lots of great Ashtanga yoga information especially for athletes. In his book “Power Yoga” he demonstrates how you can prevent and repair sports strains and injuries.
www.pierceprogram.com Margret and Martin Pierce created simple and clear guide to viniyoga.
www.3HO.org offers information about every aspect of Kundalini yoga.
Assignment
Determine your reason for practicing yoga. Is it for weight loss, creating lean muscles, greater flexibility or less stress. Next pick which style of yoga best matches your reason, it may be more than one suitable yoga style. Find a yoga class in your area and check to see what style of yoga is practiced. If your preferred style is not offered, then search some of the yoga internet sites for that particular style, ask around or dabble in a few classes until you find what you want. Talk to the yoga instructor before or after class and ask questions. Once you begin yoga, you may not be able to do all the asanas initially but gradually as you eat right and participate regularly, you will become more flexible and fit. Remember, yoga is not a competition, it should be fun, relaxing and invigorating.
Weekly Checklist (Weeks 1-22)
Drink 8 glasses of water every day
Eat a Hearty Healthy breakfast
Get movin’ by walking or aerobics
Eat an Apple or Pear everyday
Say no to your poison, ditch the junk food
Go a little nuts by eating a handful of nuts
Toss Up a Big Bowl of Salad
Take Your Vitamins
Pump It Up!!!
Trade Up Your Drinks
Sprinkle Some Flax on It
Abs are made in the kitchen
Trade Up Your Dairy
Grab a Superfood
Plan Your Healthy Day
Trade Up Your Oil
Eat Lower on The Glycemic Index
Whip Up A Power Smoothie
Willpower Versus Skill-power
Ditch The Salt
Spice It Up!
Drink an ACV cocktail
Get Your Yoga ON!
References
“Yoga Basics: The Essential Beginner’s Guide to Yoga for a Lifetime of Health and Fitness” by Mara Carrico, editors of Yoga Journal
“K.I.S.S Guide to Yoga” by Shakta Kaur Khalsa
Picture Sources
Tree Pose
Ashtanga yoga
Child’s PoseHatha Yoga
Yoga Class
8 Limbs of Yoga
Rajasic Foods
Tamasic FoodsSattvic Foods
