Yoga for the Dancer Hatha Yoga II
The most popular form of Yoga today is and this is what people associate Yoga to be. You will find that the physical asanas or exercises work directly on the body, and in turn, on the mind. People are attracted to Yoga because its benefits are felt immediately. It relaxes the body, calms the mind, and brings greater awareness to your life. is often interpreted to mean the "balance" of opposites (male and female for example) within a person. Some translations of are "forceful" or "effort," which signifies transformation through the effort or force of the physical body.
Yoga's great, Patanjali, gave us the blueprint for ways to unite the body, mind, and spirit. He tells us the most common way is through asanas or postures (exercises). This Yoga involves using the body to change the internal state of mind and consciousness. There are many different schools and paths of yoga. Emanating from the same source, they are all related. It's natural that distinct differences between the various schools of thought have developed over time. This gives a Yogic path for everyone. Each school has its roots with an individual master teacher who developed a particular style of Yoga from ancient teachings or inspired intuition. Those that have stood the test of time, have become Yoga traditions.
Yoga is basically the generic brand and perfect for many people. Most Yoga styles incorporate simple and each adds its own distinctive character. Clearly, the most essential component of is the breath. Most Yoga Teachers begin their classes with Yogic breathing (pranayama). The Sanskrit definitions are; prana=life force or life energy, and yama=discipline. Pranayama practice is the discipline or technology of breathing. Breathing is both an involuntary and voluntary action. The key to health and awareness is in becoming conscious of the action of breathing and controlling its flow.
Asanas are the physical postures of Yoga and there are a wide variety of them, over 800 recorded poses including their variations. Each posture has its own distinct form dictated by stretching, counter-stretching, and resistance. Alignment of the muscular and skeletal structures is the major focus of the postures. Incorporating conscious breathing patterns to the postures circulates energy and blood as it brings balance to the sympathetic and parasympathetic nervous systems, which governs the automatic function of just about all other systems in the body. Asanas spark the body, which sparks the mind, and then ultimately sparks the spirit.
Often times, asanas are grouped according to their physical positioning. Each group works on the body and mind in a different way. When practicing your asanas without a teacher present, it's important to read through the entire instruction for each pose before trying it. Here are some other helpful asanas tips:
1) It's best to practice in comfortable clothes you can move in easily, and also be barefooted.
2) Turn your attention inward by concentrating on what you're feeling and the groups of muscles you're working with. Try to maintain that focus throughout your practice.
3) Do your asanas with vigor while at the same time staying relaxed and composed.
4) Move slowly and deliberately into the pose to avoid injury and to increase your inner awareness.
5) It is important not to experience pain, and back off your performance if you do. With patience and practice you will begin to see a change in your body and your performance.
6) Breathe, Breathe, Breathe....all inhalations and exhalations should be through the nose. Use the breath to facilitate relaxation into the asanas.
7) Hold the poses for a few breaths or a count of 10-20. The action is transpiring during these holds.
8) Take time to relax between each posture, this allows the muscles to return to their original position as it also allows the energy to circulate.
9) Try to follow your practice with a deep relaxation exercise for a few minutes or longer.
It's important to try and practice everyday, even if it's for only 10-15 minutes. You will maintain flexibility, keep the blood and oxygen circulating, and continue to work mind, body, and soul. Spread a mat or blanket to practice own, my teacher always said "this will designate your Yoga time, something you do for you". Listen to your body and do only what you can comfortably. More on the asanas next month. Here's To Your Dancing Health!
Single Leg Forward Bend
This standing forward bend is excellent for opening both the HIP and SHOULDER JOINTS. It provides a strong stretch for the back of the LEGS and gently contracts the ABDOMINAL ORGANS. The LEGS, ARMS, BACK, and BUTTOCKS are stretched and toned. This posture has a nice releasing effect. If your palms do not meet behind your back, you may place your hands on your hips or hold your elbows behind your back. Dancer and I disclaim any liabilities or loss in connection with the exercise and advice herein.
1) Bring your palms together behind your back. Step the left leg back. For easier balance, keep the feet hip width apart. Turn your left foot a little out to the side. Square your hips to face the front.
2) Hinge at the hips to fold forward toward your right leg. Keep your chin tucked in as you bring your body to your leg. Keep your legs strong and straight. Hold 10-20 counts and then roll up through the spine bringing your neck and head up last. Bring your left foot forward and repeat identical movements with your right leg back. Relax and repeat on both sides.