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Yoga Glossary
Asana = posture
Chakra = energy center in the body
Dhyana = meditation
Dhyrana = concentration of the mind
Kriya = cleansing action
Mudra = hand posture and gesture
Niyamas = self discipline, purity, surrender
of ego
Pranayama = breath control
Pratyahara = turning inward, releasing the
Ego & senses
Samadhi = transcendence, total contentment,
enlightenment, bliss
Ten bodies = soul, negative mind, positive
mind, neutral mind, physical body, arc line, aura, pranic body, subtle body,
radiant body
Vinyasa = flowing movement based on Surya
Namaskar (sun salutation)
Yamas = ethical behavior, truth,
non-violence, non-stealing, non-covetness
Yoga = union
Ashtanga
What are these classes just labeled "ashtanga”?
These are more moderately paced classes where we don't try to get
through an entire series in 90- minutes. We have more time to focus on
particular aspects of the practice and talk about alignment, bandhas,
modifications to standard poses and other areas of individual concern.
Newcomers are welcome to any class -- it's all on a drop-in basis.
How does ashtanga differ from vinyasa or power yoga practice?
This is the traditional form that other styles of flow practice derive
from. It's taught as a specific system with the poses in a certain
sequential order. All these styles are challenging practices focusing on
breath coordinated with movement and leading toward meditation.
How should I start learning the system?
There isn't one right answer. Some yogis like to learn the basic poses
first in a moderately paced class such as we offer as "classical hatha".
A full first series ashtanga class is the right answer initially only
for those students who relish challenge while at the same time have the
ability to recognize their limitations and not try to do everything
during their first few months of practice. Try a number of classes and
find one with a pace and difficulty level that you're comfortable with.
How long should I wait before trying second series?
You'll get different answers from different teachers. Students used to
move through the system more rapidly than many teachers teach it at
present. One good answer is as soon as you're familiar enough with first
to know the order of the poses on your own. Second offers a nice
complement to the first series practice.
Should one do other kinds of practice in addition to ashtanga?
Each style of practice offers its own rewards. Doing an ashtanga - based
practice such as power yoga offers a chance to be exposed to second,
third and forth series poses in a different context (with perhaps more
accessible modes of entrance and exit). It's all fun. Don't take it too
seriously.
How often should I practice?
It depends on the time you have and the results you desire.
Traditionally, the practice is done 6 days a week. A consistent moderate
practice of any style of yoga is better than an intense practice done
infrequently.
What does "ashtanga" mean?
This sanskrit word means 8 limbed or 8 part. Ashto=8 and anga=limb. It's
a reference to the 8 limbed philosophical system (leading to
enlightenment) outlined in the text Yoga Sutra about 200 BC. Also
sometimes referred to as raja yoga (the royal, or highest, path of
yoga).
Yama -- ethical practices toward others
Niyama -- internal ethical disciplines
Asana -- physical practices
Pranayama -- breath/energy work
Pratyahara -- withdrawal of the senses
Dharana -- concentration
Dhyana -- contemplation
Samadhi -- enlightenment
What does the 8-limbed path have to do with the vinyasa yoga practice
style of Pattabhi Jois that is
taught as "ashtanga"?
Perhaps not much except a philosophical underpinning. Pattabhi Jois and
his teacher Krishnamacharya have alleged that this this is the yoga
intended by Patanjali. Patanjali, however, was mostly interested in the
meditative aspects of yoga and only 3 of his 195 aphorisms deal with
asana
practice, and these only in a general way. The asana Patanjali was
concerned with was a stable pose for long stretches of meditation.
Are there other styles of physical yoga practice called ashtanga?
Yes, many classical styles use the the term ashtanga yoga to describe
their program as almost all of us trace our roots philosophically back
to the Yoga Sutras. We certainly can use the Sutras as a guide for the
meditative aspects of the practice. Most of the physical poses we teach
apparently evolved a bit later. The flowering of the tantric tradition
(of which hatha yoga is a part) happened around 800-1200 AD. For
example, Baba Hari Das of the Mt. Madonna Center in Santa Cruz calls his
program "Ashtanga Yoga".
Hatha Yoga
What is "hatha" yoga?
There is a misconception that Hatha is a style of yoga. Actually, there are four
main paths of Yoga: Karma Yoga, Bhakti Yoga, Jnana Yoga and Raja Yoga. Yoga that
combines the use of asana and pranayama is called Hatha Yoga, a sub-division of
Raja Yoga
Yoga and Age
What age is appropriate to begin yoga?
There is a great benefit to age: maturity. As we age there is greater
understanding as to what we can and cannot do. Typically we gain a
better sense of who we are. This is an important characteristic in life
in general and certainly is an aid in developing a satisfying yoga
practice. I currently have students who have begun the practice of
Ashtanga at the age of 60. Everyone may gain benefit whether in the form
of increased flexibility, strength or calmness of the mind. The degree
to which you experience these things will be unique. Each one of us has
different body attributes that have been molded by a unique set of
genetics, life experience, physical activities, lifestyle and diet. All
of these things combine to form our physical and emotional state of
existence. Yoga is an incredible tool that seeks to balance our strength
with flexibility and to bring about a sense of well-being on an
emotional and mental level. A steady and regulated practice over a long
period of time is the catalyst to these changes. We must be patient and
listen to our body and progress at our own pace. By focusing on the
breath and moving with awareness, our yoga body/mind grows like a tree.
It requires steadfast care and watering through the avenue of conscious
and diligent practice. It is best to learn under the guidance of a
teacher if at all possible. The real depth of yoga is determined by the
focus and intent of the practitioner and not the particular asana or
Series that is being done.
Yoga and Christianity
Does yoga conflict with a Christian faith?
First and foremost: there is no conflict. Yoga is a philosophy and not a
religion. Many Christians practice yoga. Yoga is non-judgmental and one
may be a Christian, Hindu, Muslim, Jew or Atheist and practice yoga.
Spirituality and religion are many times two different things. Wars are
fought over differences of opinion over religious beliefs. Spirituality
is determined by one’s life choices and interactions with others. We
each must choose the path that is right for us and maintain respect and
an open mind and heart toward those with a difference of opinion. You
may be a good Christian and still practice yoga. The teachings of Christ
and all religions are ultimately speaking of loving kindness toward
others and not judgments or fear clouding our view toward those with
different beliefs. Yoga is a tool that may be used to enhance whatever
activities, pathway or faith we choose in life. Sometimes people’s ways
of thinking seemed to be based upon fear or judgment of another without
really knowing anything about them. This is not really a Christian
trait. Your pastor means well in his or her concern but the concern is
unfounded. I am sure that your pastor is a wonderful person and means no
harm. It may be a case of a judgment being made without first acquiring
sufficient knowledge. The choice is ultimately yours. Use your mind,
intelligence, and faith as your guide. Look deep within your heart and
then make the decision that is best for you. Think what Christ Himself
might do in the same situation and let that be your guiding light.
Yoga and Asthma
I have asthma and I struggle to get full, deep breaths. How can yoga
help?
I have known many practitioners of who have found great benefit from the
practice in alleviating some of the symptoms of their asthma or even
lessening the intensity of the attacks or the panic that can be
associated with them. The focus of ujjayi breath is one option of
pranayama for relief. Ujjayi breath utilizes a unique method of control
by swirling the breath in the back of the throat before it enters the
lungs. This creates a soft resonant sound that is a great point of
focus. This ability to listen to the breath and control its flow can be
an invaluable asset for those suffering from asthma. Just as in our
asana practice we must learn to relax and control our breath in a
regulated and relaxed yet full manner. This applies very well to those
with asthma. It is however not a substitute for whatever medical care
they are currently using. The yoga can help to gain more control of the
breath and may also support other treatments. Over time in some cases
asthma sufferers have been able to lessen their need for inhalants,
etc., but this needs to be overseen with a medical doctor.
Yoga
and Cardiovascular Health and Coronary Heart Disease
What is an adequate form of "exercise" to maintain normal cardiovascular
health? And, what is an appropriate form of "exercise" for someone with
coronary heart disease/ bypass?
Not being a physician, I cannot give you medical advice but rather some
general suggestions concerning yoga in relation to Cardio Vascular
Health. You should consult your medical doctor before beginning any
physical activity. Here are a few general suggestions. The practice of
Ashtanga may be approached in myriad ways. By adjusting the pace or
speed of practice one may control the overall working of the heart. If
it feels like too much the practice may be slowed. One of the unique
facets of Ashtanga is the vinyasa. During vinyasa the heart is placed
above and then below the heart as one flows through upward dog and
downward dog on the journey through each sun salutation as well as
during each vinyasa in the seated sequence. This calls upon the heart to
regulate the blood pressure. This is a great conditioning factor of the
practice. The vinyasa does also increase the heart rate. To adjust the
practice one need only leave vinyasas out or modify them to suit
individual needs.
Exercise is good. Our bodies need to move to maintain a healthy state of
existence but everybody is different so we must apply the exercise to
the needs of the individual. Ashtanga must be approached in the same
way. It is a therapeutic practice and it should be utilized as such.
What is an appropriate approach for one may not be for another. It may
be likened to walking or running. Walking and running are excellent
exercises but must be done with awareness of personal levels of fitness.
For one person to run 10 miles is not difficult if they have been
training for it. If another person were to try it there attempt could
result in injury. Ashtanga is the same. It may be approached slowly to
determine appropriate levels of practice and then through a regulated
regimen that level will evolve. If you feel like you are overheating
then calm the breath and slow down. It definitely works as an aid to
improving health on many levels but it should be applied with awareness
and patience. Impatience is one of the greatest obstacles to personal
progress. Another thing to consider is that aerobic exercises and
Ashtanga Yoga are not mutually exclusive. You could try a bit of Yoga
Cross Training. Use Ashtanga one day and go for a brisk walk the next or
even do both in one day. Just listen to your body. It will speak to you.
Move with awareness and patience in whatever endeavor you choose and
evolution is assured.
Yoga and Breast Cancer
Is it advisable to practice yoga while in remission
or if cancer has returned?
I do not know enough about breast cancer to really answer you with any authority
but I will offer some very general information. I recommend that you consult
with your physician and explain the movement and practice of vinyasa and see
what advice they may have. Many doctors are open-minded and would be happy to
encourage anything that would assist the healing process. You might try entering
some yoga chat lines and ask if anyone else has direct experience. As far as
particular asanas to avoid during recovery I would recommend that you move with
great awareness and control. Do not move quickly or deeply into asanas. Listen
to your breath and focus on the internal practice. The body is always sending us
signals. If you move slowly it is easier to listen. If you are recovering from
surgery you must not do anything that would disturb the healing process or cause
risk of tearing any sutures or causing undue strain to sensitive tissues. Allow
the body to heal slowly. By consulting your physician and physiotherapist you
should be able to determine to what degree you may move the affected area. There
may be a period where they recommend completely immobilizing the area. Movement
does, however, increase the healing effects of blood supply and elasticity of
muscle tissues. As the affected area heals from the trauma of surgery I think
that the yoga would be one of the best supports to enhance the healing process.
Remember that the practice of yoga is much deeper than the movement within
asanas. The visible aspects of the practice are just the surface of yoga. The
real yoga is what we cannot see. Focus on your internal yoga. Breath, bandhas
and awareness of the deeper self. These internal practices are where the true
depth of yoga resides. Place your mind and focus there. Take your yoga journey
beyond the body. Journey toward the true self. Remember that vinyasa yoga is a
many faceted practice that may be applied to individual needs. You can always
adjust the practice to suit your particular circumstances. In this regard you
will be the best to decide what feels appropriate for your body, mind and soul.
Yoga and Pregnancy
Is it possible for some people to do vigorous
vinyasa and/or the whole Ashtanga series while pregnant?
The most important thing to remember is that the health of yourself and your
baby is the main priority. Listen to your body and don't overdo it. Speak with
your midwife or doctor and get their advice as to what may or may not be
appropriate in you particular pregnancy. If you find the need to leave the
practice during your pregnancy, don't worry. Yoga will still be around after you
have had your child. You may always return to it after your birth. If you choose
to practice during your pregnancy, you must move more slowly and listen to your
intuition.
Including others I have known, I carried on with my practice for the full term
of my pregnancy until one week before delivery and under the careful guidance of
my OB/GYN who was in my classes nearly every week of my pregnancy. I simply
adjusted the postures to fit the needs of my growing belly and made other
suitable modifications for the various physical and hormonal changes associated
with pregnancy. However, I had been practicing Ashtanga and Vinyasa Yoga
regularly for more than a decade before becoming pregnant. The practice was
already very much a part of my physical and emotional self on a cellular level.
It is not wise to begin any new vigorous activity if newly pregnant. The first
trimester of pregnancy is particularly more delicate. If, however, the activity
is well-established by making the appropriate adjustments one may continue a
modified version for the duration of the pregnancy.
Whether you choose to practice the asanas or not use this time to get into touch
with your internal practice, the breath and bandhas. Don't let it disturb your
mind if you feel the need to avoid practicing asanas. Having a child is Big Yoga
and you should take the best of care of yourself and your baby/babies and enjoy
the magic of bringing a new life into this world.
Breath and the Mind
Can you explain to me the physiological reason and effects of ujjayi
breathing/pranayama?
I am not truly schooled in physiology but will attempt to answer this
question from a yogic understanding:
On a physical level our bodies and minds function at a higher level when
our blood is full with oxygen. This is achieved through deep controlled
breathing. Erratic breath is less productive than rhythmic regulated
breath. This can be applied even while one is expending a lot of energy
in an aerobic type exercise or even while lifting weights. If you look
at how breath effects our everyday lives it may also provide some more
insight into this concept.
If you have ever seen someone in a very agitated state such as someone
wanting to fight or argue you may note that his or her breath is rapid
and irregular. If one is nervous before an event such as a performer or
athlete waiting for their moment you might find their breath to be rapid
and short. If you observe someone that is depressed or deeply sad his or
her breath will generally be shallow and barely audible. When frightened
we tend to hold our breath. If we come across a person in one of these
emotional states our advice to the person is most often: "Take a few
deep breaths. Calm down." Without knowing anything about yoga this
advice is provided freely. Somehow we each have a deep inherent
knowledge that if we control our breath we may control our mind. There
is a yogic saying that states: "The mind is more difficult to control
than the wind but if we are able to control our breath we may control
our mind." Yoga is built upon this simple concept. When controlling the
breath the yoga practitioner feels a deep state of calm and an evenness
of the mind. This is due to the regulated focus upon the breath during
practice. This information that I have provided may not be scientific
but I believe it to be true and I also believe that if you were to
approach other practitioners of yoga they would also agree.
Yoga Links
estheryoga.com - The Esther Myers’ Yoga
Studio
ayri.org - Ashtanga Yoga Research
Institute
ashtanga.net - Ashtanga Yoga Productions
ashtanga.com - Ashtanga Yoga
dougswenson.net - Sadhana Yoga Chi with
Doug Swenson
seanecorn.com - Seane Corn
baronbaptiste.com - Baron Baptiste
and Baptiste Power Yoga Institute
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