Y O G A

29 Ocak 2008 Salı

How to Prevent Yoga Injuries

BACK BENDS

Yoga injuries is a common concern for many people, especially in the area of back bends.

To prevent jamming and to ensure smooth and easy movement, follow the eight major principles of movement:

Nourish relaxation by breathing and connecting.
Initiate movement at the spine.
Connect spinal movement with moving through the largest joints first.
Move your joints through their optimum range of motion.
Create core stability by boosting up your band has and breathing.
Be relaxed and resilient.
Be generous with yourself and move through your pain-free range of motion.
Remember that less is more.

In addition to these eight principles of movement, explore the five principles associated specifically with back bends.

PRINCIPLE SPECIFIC TO BACK BENDS

1. Relax

Because it is easy to complete a back bend by moving through the weak links of the spine, it is easy to create injury and dysfunction. So, to safely inspire a functional and balanced body, it is important to cultivate awareness of movement.

Breathe and relax before moving into any back bend. Being relaxed heightens awareness and encourages tighter, tenser areas of the body to release and let go, while also allowing for inner cues of what is working and what is not working to surface.

As the movement continues into the back bend, you may notice that you are particularly tight in one area of your spine or at your hips. As a result, full extension may not be possible. By being aware, you can prevent yourself from forcing through this and instead cultivate a different way of moving that enables release, stability, and strength.

2. Initiate Extension at the Upper Spine

Back bends provide a lovely laboratory for enjoying the spine in its full splendour. As mentioned earlier, in order to experience a back bend, the spine must extend. Without spinal extension, the back bend will not occur.

To optimize spinal extension, begin at the upper spine. By moving first at the upper spine, then maintaining the depth of the pose relative to the movement occurring at the upper spine, you are almost guaranteed to not overcompensate, which means you won't move through the weak links, which in turn means you won't jam the lower back and cause back or neck pain.

3. Release the Chest and Use the Back of the Shoulders

Sometimes initiating movement at the upper spine is difficult because the muscles of the chest are tight or desensitized. If the scapulae have the tendency to ride up to the ears, and the shoulders round forward, it can be difficult to access the segmental movement of the individual vertebrae of the upper spine.

4. Stabilize the Connection between the Pelvis and Spine and between the Pelvis and Femurs

Sometimes initiating movement at the upper spine and releasing the chest are difficult because the muscles of the lower back are tight, desensitized, or hypermobile. When the lower back is dysfunctional, there is a tendency for the pelvis to move with dysfunction as well. It can become stuck or unstable.

Whichever the situation, both can lead to poor spinal movement, increasing the potential for pain and injury in the lower and mid back. By improving the connection between the pelvis and spine and between the pelvis and femurs, you can gain a foundational structure from which your back bend can move safely and easily.

5. Fan the Pelvic Stability Outward: Developing Your Core

Fanning the pelvic stability outward is the essence of developing solid core stability. Beginning at the pelvis and radiating up the spine and down to the toes, it is necessary if you want to experience strength, ease, lightness, depth, and freedom in a back bend.

Some Simple Tantric Yoga Exercises to Improve the General Health and Sexual Abilities

A healthy pelvic area is of great importance for the general well-being. The same is true about a healthy respiratory tract and breathing apparatus.

Here are presented three poses and three breathing exercises that have the following effects when done together in a series:

- They stimulate the physiological functions of the genital and anal area.

- They correct muscle weakness and anatomical problems of the anal and genital region.

- They increase the sexual drive and abilities.

- They produce a stimulating response that spreads upwards along the spine and revitalizes the whole body.

- They stimulate the physiological functions of the respiratory tract and help against infections in the airways.

- The exercises are very good to start each day with, or to do before going to bed in the night.

POSE 1

Stand on your hands and knees upon the floor.

Kneel backward so that your buttocks go backward and down towards your feet and stretch your arms foreword.

Breathe out and then take a deep breathe in, filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inward as you can. However do not strain when squeezing. This exercise shall not be exhausting. Relax your anal muscles completely again.

Repeat the squeezing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.

Empty your lungs. Rise up on your hands and knees again. Relax a while in this position and then you can repeat the exercise if you wish.

POSE 2

Lie on your back upon a carpet on the floor with your arms along your sides and relax.

Breathe out.

Then breathe inn deeply while relaxing all the muscles you do not need for the breathing.

Then breathe out. When breathing out, squeeze your anal muscles and pull your anal opening as deeply inward as you can. However do not strain when squeezing. This exercise shall not be exhausting.

After having breathed out, relax your anal muscles again.

Repeat the breathing in and breathing out while squeezing 3-8 times, but not some much that you get exhausted.

Then relax again.

POSE 3

Lie on your back upon a carpet on the floor.

Breathe out completely.

Swing your arms in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe. When swinging your arms, take a deep breath filling your lungs totally with air.

Hold your breath with the air inside.

Repeat the squeezing and relaxing 3-5 times.

Swing your arms back at the same time as you empty your lungs. Relax some while and then you can repeat the exercise if you wish.

BREATHING EXERCISE 1

Sit upon a pillow on the floor with your legs crossed and the back straight.

Empty your lungs completely.

Breath in counting to 4. When breathing in, try to do it in three stages that proceed smoothly into each other:

Use first your diaphragm so that your stomach moves out. Then fill further by using your chest muscles. And then complete the filling by using the muscles around your shoulders.

Hold your breath counting to 16.

Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves in. Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders.

BREATHING EXERCISE 2

Sit upon a pillow on the floor with your legs crossed and your back straight. Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath incompletely.

When breathing in, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves out. Then fill further by using your chest muscles. And then complete the filling by using the muscles around your shoulders.

When breathing out, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves in. Then empty further by using your chest muscles. And then complete emptying by using the muscles around your shoulders.

After the last in-breath , hold your breath with your lungs filled counting to 10.

Then breath out.

BREATHING EXERCISE 3

Sit upon a pillow on the floor with your legs crossed and your back straight.

Empty your lungs completely.

Close your left nostril with the fingers of one of your hands. Breath in through your right nostril counting to 4.

When breathing in, try to do it in three stages that proceed smoothly into each other: Use first your diaphragm so that your stomach moves out. Then fill further by using your chest muscles and then complete the filling by using the muscles around your shoulders.

Hold your breath counting to 16.

Then close your right nostril with your fingers.

Then breath out through your left nostril counting to 8.

RELAXING AT THE END OF THE SERIES

When the series is done, then lie down upon a carpet on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired.

Concentrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even further. Then lie some time in this relaxed state without thinking about anything.

The Basic Yoga Positions for Beginners

Practitioners have talked about the unification of the mind, body and spirit. They claimed that this will be acquired through the practice of yoga exercises and techniques.

If it is your first time to hear of yoga, you will of course wonder how these exercises are done and how it looks like. Since you are a beginner, you will also definitely ask what kind of positions will be best for you.

Yogis have believed that the mind and the body are bonded into a unified structure. This belief has never failed and changed through time. Yoga has extensively performed an amazing procedure of healing oneself through harmony. This can be successfully done if you are in a proper environment.

With the great effects of yoga, the doctors have been convinced that yoga has some therapeutic results and can be recommended for people who have illnesses that is hard to cure.

If you have some illness that has been with you for a long time, you can practice the yoga positions for beginners and apply it to yourself.

If you want to practice the yoga positions for beginners, you must believe that yoga is effective and will help you to be cured or be refreshed.

Yoga is not just a recent application. It has been practiced and applied a long time ago and up to the present, the people are benefiting a lot from it.

Investigations and researches have been implemented to prove that yoga can be helpful in the healing process.

Therefore, it has been proved that the yoga positions for beginners are extremely effective and useful when it comes to maintaining a high level of joint flexibility. Although the yoga positions for beginners are just simple and basic, it can slowly bring up a healthy lifestyle and bring more when it is practiced over and over again.

The yoga positions for beginners are very interesting and exciting to perform. Beginners will never find it hard to keep up with the exercises because it is just simple. The technique of yoga gives a very big contributing factor to our internal glands and organs. It also includes the parts of the human body, which is barely stimulated.

If you want to learn the yoga positions for beginners, you can learn it easily at home or at school where yoga is taught.

Some basic yoga positions for beginners include standing poses, seated poses, forward and backward bends, balance and twisting. These yoga positions for beginners are not that far from those who are used to practicing yoga.

The time duration in executing the positions are also lessened because a beginner cannot fully cope up with a longer time exposure in practice. Rest is required of the beginner so that he will not be drained easily to prepare the body for further positions.

Since you are a beginner, the most important thing you should understand is self-discipline. Yoga is not just doing yoga and executing the poses. If you haven't mastered the basics yet, do not jump into the complex stages and positions because you will not feel the essence of executing the yoga positions for beginners.

Getting Started with Yoga

Yoga is the oldest India practice of self-development, which dates back about 500 years ago. By exercising regularly with Yoga, you can gain information and benefits on the physical, mental, emotional and spiritual well-being. Yoga encourages you to focus your capabilities as well as self-awareness.

There are several methods of Yoga. This includes physical postures, breathing control as well as meditation. But most of the time, you will engage in Yoga to shape up and to improve your health and well-being. Only a few are really into pure mediation and reflection without doing or performing the Yoga asanas.

It is said that Yoga is not a series of steps to be followed but an evolving process. Through time, one who practices it is cleansed and aware of his being. As a result, he perceives life as good and does well on many aspects.

Through Yoga, you can practice or improve your body. Furthermore, you can practice controlling your breath for self-control. You can also learn to direct your mind and to interact with the object of your concentration. However, you must be dedicated enough in order to achieve these goals and have its corresponding benefits.

Yoga has become a common practice and has influenced millions around the world. Different classes and groups are found in various cities and countries. The most popular form of Yoga is Hatha yoga. Hatha yoga involves breath and body coordinated. Through physical exercise and harmonized breathing, blood circulation is improved. This can increase your vitality, strength and flexibility.

Hatha yoga is but one form of Yoga. There are many other kinds of yoga. Some are fast aerobic Yoga workouts while some are strong precise styles for the fitness conscious people. There is a yoga for those who prefer to focus more on healing.

People of different ages, faiths and lifestyles can practice yoga. You need not pay for a personal tutor or attend a prestige Yoga class. There are many books and references, which you can use if you want to learn Yoga by yourself.

However, you must choose a kind or form of Yoga that fits your lifestyle. It is also important to know your own qualities so that your learning is guided. It is because each kind of Yoga has its own unique form of meditation. Each year new forms of Yoga are created.

If you are a beginner, there are many videos and dvd's for you to chose from. There are also supplies sold and available when you are already applying or performing the physical activities involved in Yoga. There are videos like Yoga for athletes, yoga for couples, yoga with grace and strength and yoga workout for beginners.

There are various supplies and equipment that can be used while you are into a Yoga session. Equipments like yoga mats, yoga belts, yoga straps and blocks. There are mats that provide support when you are already into the exercise.

Mats protect and serve as a cushion for you when you are performing on hard floors. They are accompanied with Yoga straps as well as blocks that aid you in your Yoga workout.

As a beginner look through various yoga books at the book store and chose a type of yoga you would feel comfortable with. Then check on Yahoo for local schools or groups to start your experience. Once you get a basic understanding of Yoga you can continue studying on your own.

Tips For Finding The Right Yoga Teacher

People start yoga for many reasons. They may want to increase their levels of health, fitness, and flexibility. Or improve their muscle tone. Reducing levels of stress and anxiety are also high on the list, as is personal development, and the desire to follow a more spiritual path. Some may have a particular medical condition or health problem they want to address.

One's reason for starting yoga may have a bearing on both the type of yoga that makes a 'best fit', as well as the particular teacher chosen within a yoga discipline. Whilst the different types of yoga obviously suit some aims better than others, the teacher you practice with will also make a difference to achieving what you want with yoga. Or not.

Foe example, if you have a specific medical condition, it would be better to informally interview prospective yoga teachers beforehand. First, to find out which classes might be suitable, and to see whether that teacher has a real grasp of what the condition or problem implies for a yoga practice. Some people, whether they are yoga teachers or not, have a more rigid outlook, and may not be able to appreciate that a flexible approach in such circumstances is important. Or, they may not have sufficient training or experience. Perhaps they are even too busy to be available in a more personal way.

When choosing a yoga teacher, it's important to use your intuition. And to understand that we, as individuals, may not find our needs met by a class even if others do. Some teachers are more nurturing than others, some are more focused on the spiritual aspects of yoga (which may or may not align with our own spiritual outlook). Some perform adjustments - which is where a teacher will use their bodyweight to help you go further into a position - without really finding out whether a person has any injuries. And some simply do it too overzealously. A student in that situation may feel that the 'teacher knows best'. But it's important to listen to your own body, and understand that not all yoga training is equal. And, not all teachers are equal, in all areas, either.

Some other things to consider when choosing a yoga teacher are:

Are they dogmatic? Do they push a certain philosophical or spiritual viewpoint? Is there a subtle (or not so subtle) manipulation that implies that without their 'guru', your spiritual evolution is on shaky ground. In fact, do they suggest that you 'need' a guru (their guru) as a 'guide' in matters of spirituality because your own connection to Source-God isn't good enough. In other words, are they suggesting you place your power outside of yourself, or do they reiterate that you in fact are your own guide, and can get their quite well under your own steam.

Are they (or the prominent representatives of their yoga discipline) overly concerned with money, fame, power, the size of their organization, or their degree of influence? If they (the organization) certify yoga teachers, how long do the teachers have to train for? What are they trained in and what aren't they taught about?

How well does the teacher embody the basic spiritual qualities of compassion, kindness, peace, joy, and equanimity? Whilst we are all beings at various stages of the journey, it helps to look at a teacher's character, and ethics. No-one needs to be perfect, but what qualities, of themselves, are they bringing to class.

What Is Yoga - History and Origins

The popularization of yoga in the West by yoga schools influenced by the Yoga Sutras Of Patanjali (2nd century BC), have almost led to the origins of yoga being linked with Patanjali in the Western mind. In fact, the earliest illustration we have of yoga is from the Mohenjo-daro seals. Mohenjo-Daro is the remains of an ancient city located in Pakistan, part of the Indus Valley civilization which existed along the Indus river and Ghaggar-Hakra river in north-west India and what is now Pakistan. Mohenjo-Daro's parent city was Harrapa in India.

These civilizations have been dated from 3300 BC to 1300 BC. At one stage they were thought to have suddenly ended due to an Aryan invasion, though archaeologists now believe it was more likely due to climate change. Ultimately though, nothing is certain in the world of archaeology, at least until the next find, or developments in science.

The Mohenjo-daro seals show a figure standing on its head, and another sitting cross legged.

However, some see yoga's origins as being from the Vedic shastras, or vedic religious texts, which are the foundation of Indian Hinduism. The Vedic texts were created from 500 BC, and the Rigveda is believed to have been completed by 1500 BC. The Rigveda is one of several principle early vedic texts. The Rigveda, Samaveda, and Yajurveda were used by the Brahmins, a caste that were usually priests, or allowed to be priests, in the days when the caste system originated.

A lot of these texts were concerned with sacrificial rituals. There are sacrificial prayers, incantations, and elements related to magic, to name a few aspects of the subject matter. These are now viewed symbolically, or philosophically, although they were presumably intended more literally at the time. But the word "yoga" was discussed in the RigVeda. In it, there is mention of 'yoking' our mind and insight to the 'Sun Of Truth' (David Frawley, a Vedic scholar).

Yoga is also discussed in the Bhagavad Gita, where Krishna describes 4 types of yoga:

selfless action - in following one's soul path, one's dharma, first and foremost, and without thinking of the outcome, the end result, or being motivated by self gain (Karma Yoga)
self transcending knowledge (Jnana yoga)
psycho-physical meditation (Raja yoga)
devotion - loving service to the Divine Essence (Bhakti yoga) (Source - Wikipedia)

The Bhagavad Gita is believed to have been written between the 5th and 2nd century BC. In the Gita, the goal of yoga is the realization of Brahman, or the Divine Essence. Whilst the paths to achieve this for individuals may be different, the essence of coming to an unequivocable knowing of the Oneness of the Divine, and oneself within this fundamental reality, is the same.

"The Gita addresses the discord between the senses and the intuition of cosmic order. It speaks of the Yoga of equanimity, a detached outlook. The term Yoga covers a wide range of meanings, but in the context of the Bhagavad Gita, describes a unified outlook, serenity of mind, skill in action, and the ability to stay attuned to the glory of the Self (Atman), which is of the same essence as the basis of Being (Brahman)." (Wikipedia).

Yoga Joins Individual With Devine

The word Yoga belongs to Sanskrit language. It is derived from the root word, 'Yuj' which means "to join". Probably this is what the Yoga Practices in the present century suggests to. That is to join the individual with the divine!

Yoga has several definitions. Its functions and character can be defined in hundreds of ways. One of the short and meaningful definitions of yoga is "Efficiency in work is yoga."

As for the action-oriented explanation of yoga, any action that you do with the motivated desire is not yoga because its results are impermanent! Action done with a pure mind, with total surrender, without worrying over the fruits of actions is yoga.

Every action has a reaction. And the intensity of the reaction is in proportion to the intensity of the action! Even the scientists agree on this principle. One of the rare agreements between the scientists and the spiritualists! Normally, the two opposing forces- the two contending forces!

When you understand this fundamental principle, why worry over the results of your actions? Why worry over the matter, over which you should not worry at all!

Patanjali, one of the most revered Sages of India, is the father of Yoga. He wrote the immortal book, based on his practical experiences and the divine vision! His writings and practice have found worldwide acceptance now! He wrote the book about 2500 years ago!

Yoga has the body aspect, the mind aspect and the beyond the mind aspect, which is also known as the transcendental level! This level could only be experienced by an individual. It can't be explained by words!

Sage Patanjali has mentioned eight sutras: They are: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhui.

The asanas refer to various physical postures. This aspect of Patanjali's yoga has become very popular in India as well as abroad! According to the claims, there is no disease that can not be cured by practicing these asanas. If you practice some specific asanas, no disease will ever come near to you.

The last sutra, Samadhi is the supreme goal of the individual. There is nothing beyond to achieve for a human being. It is "be all and end all."

You need to learn these asanas from a qualified teacher. Some of the asanas are difficult physical postures, and if done without proper knowledge about their intricacies may cause more damage. Start slowly, and do the asanas in accordance with your physical capacity!

All your problems of the modern industrialized civilization such as stress, tension, confusion, blood pressure and all negative tendencies will leave from the back door, once you come into the thick of yoga! They will never return, they will go for ever!

"Yoga is what yoga does!"