Best Hatha Yoga Tip Ever

By Anmol Mehta

The best hatha yoga tip I ever received, was from a yoga master who understood the inner workings of life, karma and reincarnation. Employing this tip is essential if you are going to extract the full benefits of a yoga practice. Without this piece of wisdom, hatha yoga becomes just a series of physical movements and exercises. The tip is that all yoga should be practiced with the Witnessing Consciousness active.

This is really more than just the best yoga tip, this is an essential yoga guideline. Yoga means, to join or yolk, and the joining that is being referred to, is the merging of your consciousness with the Universal Consciousness. This is the true purpose of yoga. To bring you to the doorstep of Infinity, so that you can realize the true Oneness of Reality.

Yoga includes many dimensions, and of these hatha yoga is just one. This dimension is considered the physical aspect of yoga practice, but if done while employing the Witnessing Consciousness, this physical practice becomes spiritual and much more. So what exactly is meant by this tip? Let's discuss the details of that below.

The Witnessing Consciousness is the act of simply standing apart and watching that which is taking place. In other words, to have a third person perspective of what is happening in your life, within and without, and using this observation as a source for self study. This observation is pure simple awareness. It should be without judgment or criticism, and it should be maintained as best you can from moment to moment. Another way of describing this state is that it is the act of being in the world, but not being of the world.

So, as you practice your hatha yoga poses and routines, keep this awareness active. Do your yoga and watch yourself doing it like you are watching a movie. Stay alert to the three dimensions of your being. The physical, emotional and mental. This detached, passive awareness will allow the content of consciousness to come out, reveal itself and be purged. That cleansing will then allow you to have space and silence within, which are the necessary ingredients for Truth to blossom.

This important tip though extends far beyond your hatha yoga practice as well. Not only during your physical practice should you practice this watching, but you should continue at all other times as well. No one is really able to successfully be conscious throughout all twenty-four hours of the day, but the amount of time you can stay aware is perhaps the best way to measure your spiritual progress.

The person who can maintain their awareness ninety percent of the time is going to be much more spiritually advanced than one who is only aware only five percent of the time. In fact, this metric is probably the best measure of the spiritual level of a person. Putting this tip to use, will certainly change your life. You will have to make adjustments in order to practice such vigilance and the more you practice it, the more positive changes you will notice start happening.

A great time to practice this tip is, of course, while doing hatha yoga poses. This is because hatha yoga can be done without excessive mental activity. This then leaves awareness available for the task of self observation. Of course, there are hatha yoga exercises that suggest bringing the mind and attention to various regions in the body, as you do the pose, but if you can, try to maintain some free energy and awareness for self observation. In fact, I would say that maintaining the Witnessing Consciousness is more important, than the mental requirements of a particular pose.

Finally, this tip is not limited to just hatha yoga either. Regardless of which yoga style you are doing, Kripalu, Hot, Power, Kundalini, Vinyasa or other yoga style, the most important aspect of your practice is to do it with full awareness. This is the key to finding the Truth, for as you will discover, the Witnessing Consciousness is really your True Self after all.

Balasana - Child's Pose

The Child Pose is a relaxation pose which is used to normalize the circulation after the Head Stand and to give a counter stretch to the spine after the backward bends. It is a resting pose that can be done to precede or follow any pose. Performing the Child Pose stretches the hips, thighs and ankles gently. It also helps relieve stress and fatigue, and calms the brain. However, you need to observe caution in practicing the Child Pose when you are suffering from diarrhea or knee injury as it may worsen your ailment when not done properly. Pregnant women should also avoid doing the Child Pose. Practicing under the supervision of an experienced Yoga teacher is advised.

Procedure for Doing Balasana - Child's Pose

1. Find a large enough space where you will be able to spread your entire body on the floor.
   
2. Lay your yoga mat and towel or blanket on the floor and lay down on your back with your legs stretched out and your arms at your side.
   
3. Sit up and tuck your legs underneath you so that your body is resting on your knees.
   
4. Touch your toes together and spread your knees as far apart as you are comfortably able. Do not stretch more than is comfortable for your body. Flexibility varies from person to person.
   
5. Lean forward and touch your head to the mat, or as far forward as you are able to hang your head. Put your arms at your side or extend them up so that they are resting next to your ears on the mat.
   

Benefits of Balasana - Child's Pose

• Gently stretches the hips, thighs, and ankles


• Calms the brain and helps relieve stress and fatigue


• Relieves back and neck pain when done with head and torso supported

Balasana - Child's Pose Video

Practice Hatha Yoga, For Chronic Stress Relief, to Save Your Life

By Paul Jerard, Aura Publications

Yoga can break the cycle of continual stress. We know that chronic stress is linked to a variety of health problems and can cause death. When you are stressed out, hormones, such as - Cortisol and Adrenaline, are released into your body to give you extra strength in an emergency situation. However, long term affects of releasing cortisol and adrenaline, into your body, can result in heart disease and potential suicide.

Among the most necessary reasons, to practice Yoga, is the resulting state of inner peace during and after a session. Multi-tasking, stress, worry, and negative thoughts work against obtaining peace of mind. How can Yoga help people who are worried about their families, employment, and health care? Let's discuss the healing powers of Yoga, and how you can reap the rewards of inner peace.

If you have problems that are blended with chronic stress, it is difficult to sort out the origin of your anxiety. Most people worry when they see an impending problem. Worrying is only a natural reaction to stress overload. However, have you ever met one person who claimed that worrying solved a problem?

Problems are much easier to solve when we train our minds to focus on solutions. This is where a regular Yoga practice helps us to take control of fear and worry. It is hard to see reality when we are consumed with fear. Many times, the amount of worrying people do has nothing to do with reality. People often worry about potential problems.

On the other hand, if the problem is real, time spent practicing Yoga will allow one to find inner calm and solutions. Hatha Yoga helps people of all ages learn to cope with stress. Most beginners are attracted to the physical postures (asanas), or the flowing of physical postures, with breath, in a sequence (vinyasa).

While there are much deeper practices to be realized within Hatha Yoga, the physical postures tend to be the main attraction on this journey of self-discovery. As time passes, the practitioner becomes much more aware of pranayama (Yogic breathing), niyama, yama, and the many variations of Yogic meditation.

When we read Patanjali's "Yoga Sutras," we begin to notice that our superficial view of Yoga is much like a child's view of the world. Our view of Yoga is a fresh start. Most of us easily believe in what we see and what we feel. This is the reason why the Hatha style became so popular when it was exposed to the world. Physical benefits are easier to realize than mental, spiritual, or emotional benefits.

Therefore, a stressed-out person will find complete relief by finding a competent Yoga teacher, learning the Yogic methods for obtaining inner peace, and will be reassured when the physical and mental benefits are realized. The deeper benefits will be revealed, as the practitioner continues on the Yogic path.

Vajrasana - Diamond Pose - Thunderbolt Pose

Vajrasana is one of the simplest Yoga Asanas. Anyone can do it without putting more stress on the parts of his or her body. One can sit comfortably for a prolonged period in this Asana. "Vajra" or the thunderbolt, the powerful weapon of Indra is the allegory behind this particular yoga asana. Vajrasana is also known as the Diamond Pose. The term Vajrasana is derived from two Sanskrit words Vajra means thunderbolt and Asana means pose. The word Vajra can also translate as "va" + ra where va means to move and ra means radiant. According to its literal meaning it, Vajrasana is a pose that radiates blood supply and subtle energies to upper body.

Procedure for Doing Vajrasana - Diamond Pose - Thunderbolt Pose

• Lower yourself to your knees if you are in a standing position.
  
• Bring your knees together, maintaining your balance.
  
• Slide your feet and lower legs together.
  
• Lay your feet flat on the mat, toes pointing straight out behind you.
  
• Lean back gently, seating yourself on your heels.
  
• Straighten your back and maintain good posture throughout the pose.
  
• Breathe in deeply as you begin to place your hands, palms down, on the tops of your thighs.
  
• Exhale through your nose as your palms come to a rest on your thighs.
  
• Continue to breathe gently and evenly through your nose as you hold the diamond pose for 3 to 5 minutes. If you are meditating, you may hold this pose for your entire meditation session.
  

Benefits of Vajrasana - Diamond Pose - Thunderbolt Pose

There are several benefits of Vajrasana and other asanas connected to it

1. It is great for your digestive system and helps to strengthen it and treat problems related to it.
   
2. It also gets rid of excess wind or gas in your belly and promotes good digestion.
3. It is beneficial to practice this asana after having your meals as it aids digestion.
   
4. This asana or pose is also great to add strength to your calf and thigh muscles.
   

Vajrasana - Diamond Pose - Thunderbolt Pose Video

A Downward Dog Yoga Pose - Adho Mukha Svanasana

By H. Sulanti

The Dog pose or the Adho mukha Svanasana, when performed looks very much like a dog whose forelimbs and head are in a rested position while the hind limbs are pointed upwards. In Sanskrit "Svana" means dog, "adho" means downward and "mukha" means face, hence the name Downward facing dog pose.

Step by Step

The hands should be placed directly beneath the shoulders on the floor and the knees directly beneath the hips. The fingers should be spread out with the middle finger pointing straight ahead. One should make sure that the back is horizontal and straight.

One should take care not to drop the shoulders during this asana position. Create a flow of energy through each of the arms to the respective shoulders to maintain the position. Repeat this several times to get a proper feel of the position. Once you are ready to start, inhale deeply. Breathe out along with turning the hips into a cat tilt. This should be done gently by pulling the abdominal muscles towards the spine. Gently contract the buttocks and tuck the tail bone inwards. Press the floor with the hands and also lift the back upwards towards the roof by rounding the spine upwards.

Move the head inwards. If possible place the crown of the head on the floor. If you are not able to place the crown on the floor, then leave the head hanging inwards. Gaze should be fixed between the knees.

The next step is the straightening of the elbows and the extending of the back. The legs should be straight if you are able, that is the knees are without any bend. Take a deep breath while turning your hip into a Dog tilt. Slowly, release the grip of the hips and reverse the dog tilt. The spine should be curved to resemble a smoothly arched backend. Then reverse so that your body resembles an unside down V. Now Hold in the upside down V position. At first this will be difficult but after long practice this upside down V will turn into a resting postion.

Benefits

The Dog Pose or the Adho Mukha Svanasana is a wonderful yoga pose which provides tranquillity while grounding and rejuvenating ones whole being. It relieves one of minor back aches, strengthens most of the parts of the body. This Asana pose stretches the entire back side of the body, hence strengthening the arms, shoulders, hips, hamstrings, calves as well as Achilles tendon. It also opens up the chest and improves the functioning of the respiratory system. This pose alleviate fatigue and stress. The lengthening of the spine in this pose rejuvenates each and every disc of the spine. The position also improves the blood circulation to the brain.

Yoga For Women - How to Boost Your Energy at Home Using Five Easy Hatha Yoga Exercises

By Ntathu Allen

Are you a busy women and tired of being tired? Would you like to have more energy, fun and vitality? Have you thought of practising yoga, but feel you don't have the time or energy to go to a yoga class?

Working full time and raising a family requires a lot of positive energy. To maintain your energy it is essential you engage regularly in activities which nourish and nurture your soul; failure to do so leaves you feeling ratty and snapping at your children, always being late or feeling rushed to fit everything into your busy schedule..

As a working mother myself, with three teenage daughters, I know how challenging and weary life can be.

Yoga for woman is the ideal form of exercise to help you relax and nurture your soul.

The following five easy hatha yoga exercises offer you a simple and easy yoga practice you can do at home, in your own time. Regular practice will help you to stay active, relax and energised.

As with all forms of physical activity, especially if you have a medical condition or haven't exercised for a while, please consult your GP prior to exercising. Remember also to listen and respect your body. Always exercise within your own safety limits.

1. Downward- Facing Dog Pose (Adho Mukha Svanasana)

a) Begin on your hands and knees on All Fours.
b) Spread your fingers wide and press your hands firmly into the mat. Press your heels and feet downwards as you straighten your legs, lift your hips and tailbone to the sky. Lengthen your spine. So your body represents a V-shape. Let your head hang down and relax your jaw.
c) Stay in this position for three- five rounds of deep yogic breathes then slowly come out of the pose.

2. Bhujangasana (Cobra Pose)

a) Lie on your belly with your hands flat on the floor, under your shoulders and legs straight out behind you close together. Press your feet and toes firmly down into the floor. Have your forehead resting on the mat. Breathe in and slowly raise your forehead, nose and chest up from the floor, keeping your hands down on the floor and press your hips on the floor.
b) Hold this pose for 3-5 rounds deep breaths, then slowly exhale and come slowly down.

3) Extended Child Pose

a) Start in a kneeling position, sitting back on your heels. If this feels uncomfortable, lace a folded blanket or pillow between your buttocks and your heels.
b) Breathe out and slowly lower your body forward until your head touches the floor. If your legs or back are stiff and you find it difficult to place your head on the floor without your hips coming up, make a fist with your hands, place them one on to of each other and rest your forehead on the top fist. If your stomach feels uncomfortable or gets in the way, just spread your feet apart.
c) Keep your buttocks on your heels. Stretch your arms out in front of you.
d) Each time you breathe out let your chest go closer to your knees. Keep your shoulders relaxed and take your arms back so your hands are close to your feet.
e) Stay in this position for 10 - 15 rounds of deep breathing.
f) Gently breathe out, slowly kneel up again and be aware of how you feel. Stay still for a few more moments before you get up from this position.

4) Wide Leg Forward Bend/Hands Behind Back

a)Stand with your legs and feet hip distance apart. Interlace your fingers behind your back. Gently bend forward. Stretch your hands and arms up and back. Gently breathe into the stretch. Slowly release your arms and come back to an upright position. Repeat 3 - 5 times.

5) Savasana (Corpse/Relaxation Pose)

Lie on the floor or yoga mat on your back, feet spread about 18" apart and hands about 6" from the sides of your body with palms up. Take a few moments to make sure you feel comfortable and relaxed in this position, make sure your body is symmetrical. Let your thighs, knees and toes relax and turn outwards. Close your eyes and breathe deeply, in and out through your nose. Remain in this position for 5-15 minutes. Gently open your eyes and roll over to your side before coming to a seated position.

As a busy working woman, regular yoga practice will help you to stay active, relax and energised through out your day. Let me know how you get on, I would be delighted to suggest further yoga postures you could do at home to help you relief stress and boost your energy.

Hatha yoga practice and fear of falling in older adults

By Dr. Rubens D.

Indiana University researchers found promising results in an exploratory study involving yoga practice by older adults who expressed a fear of falling. After a 12-week, twice weekly hatha yoga class, taught by a professional yoga therapist, study participants reported a reduced fear of falling, increased lower body flexibility and a reduction in their leisure constraints.

Fear of falling is an important public health concern because it can cause older adults -- even those who have not fallen -- to limit their social and physical activity. This effort to avoid falls can create a harmful cycle that can diminish health and quality of life.

"Our study found that yoga was a feasible intervention with older adults and that they perceived great benefit from it," said Marieke Van Puymbroeck, assistant professor in the Department of Recreation, Park and Tourism Studies in IU's School of Health, Physical Education and Recreation.

Van Puymbroeck discussed some of her findings this month at the International Association of Yoga Therapists' Symposium for Yoga Therapy and Research in Los Angeles and will discuss her findings further at conferences hosted by the American Geriatrics Society and the American Therapeutic Recreation Association. More about the study:

• The study involved 14 men and women with an average age of 78. Five participants had fallen previously.
  
• Van Puymbroeck said the 90 percent weekly attendance rate was notable, as was the 6 percent dropout rate, which she said was much lower than most physical activity and yoga studies. The participants took a class in hatha yoga, which is a gentle form of yoga that easily can be adapted for individual needs and can be performed from a seated position. The twice weekly classes each lasted 60 minutes.
  
• After the 12-week class, participants reported a 6 percent reduction in their fear of falling, a 34 percent increase in lower body flexibility, and a statistically significant reduction in leisure constraints.
  
• Van Puymbroeck said participants reported "tremendous benefits," with emerging themes that included the ability to generalize principals of posture to other situations, increased range of motion, increased flexibility and improved balance.
  

Co-investigators include David Koceja, Department of Kinesiology in IU Bloomington's School of HPER; and Arlene Schmid, Department of Occupational Therapy and Department of Veterans Affairs, Indiana University-Purdue University Indianapolis.

Discover the 3 Most Popular Forms of Yoga

By Veronica Volk

Everyday life can be hectic with all that there is to deal with, such as jobs, families, and relationships. Therefore, it is important to find a way to get rid of the built up tension and stress within the body; it is not healthy for you. Yoga is known to help to relieve body stress, but it also provides other benefits.

For beginners to yoga, here is a short and quick overview of the 3 most popular Yoga types that many people choose as a starting point:

1) Hatha Yoga - This is the most popular and commonly practiced form of Yoga, and it's a combination of asanas synced with a balanced breathing. It combines meditation, pranayama (lengthening of the breath), and relaxation techniques. This make Hatha Yoga perfect for de-stressing the body and bringing a sense of peace of mind.

2) Ashtanga Vinyasa Yoga - This form of Yoga helps to build strength and power; it is widely practiced among athletes and those looking to get more from their physical workouts. The focus here is to build a strong level of stamina from within and internally improve the body's health. Ashtanga Yoga is comprised of many different postures where bandas (seals) and ujjayi (victory) are used as a means of raising the body heat to cleanse to the body of toxins.

3) Kundalini Yoga - This type of Yoga is commonly known as the "Yoga of Awareness" because it helps to awaken blocked energy. It is a combination of physical and meditative balance, which improves the mind-body connection; it helps a person to become one body, mind, and spirit as it helps an individual awaken the unused or blocked energy. This deep state of relaxation results from a carefully structured combination of asanas, mantra chanting and pranyama.

You might want to spend a week practicing Yoga at a retreat center to make your experience more fulfilling. You need to be somewhere peaceful so that the calmness around you can surround you, and take your mind and body to a new higher level.

Six Branches of Yoga

By Michael Russell

Yoga is an ancient tradition from the Eastern world, and these oldest practitioners tended to look at yoga as a tree with six branches. What all six have in common are the asanas (the physical positions and movements), Pranayama (the structured breathing or breath control), meditation and a strong moral code.

1. Hatha Yoga

In Indian, "ha" means sun and "tha" means moon. Hatha yoga refers to these twin energy channels in the body. Its goal is to prepare the body for the more pure state of meditation to come in the 2nd branch. Hatha yoga was brought to us by an Indian yogi attempting to purify the body to make it fit for higher meditation. Western yoga is almost completely the Hatha yoga branch, and Westerners find mental and physical comfort in the first branch alone.

2. Raja Yoga

Raja and Hatha Yoga are highly interrelated. Raja means "royal" in Indian, and in the royal tradition, this branch of yoga has eight included branches as follows:

- niyama - self discipline - asana - positions - pranayama - breath control - pratyahara - sensory deprivation - dharana - meditation - samadhi - ecstasy

Raja yoga is often practiced by religious leaders and monastery dwellers. However, anyone can find benefits in the practice of raja yoga.

3. Karma Yoga

The basic teaching of karma yoga is that what we do and how we behave today will influence our happiness and fulfilment in the future, or a future lifetime. Understanding this cosmic principle helps us to create our current environment with love and positivity in order to forestall negativity in our future. Practitioners of karma yoga lead a life of selfless devotion and service to those less fortunate.

4. Bhakti Yoga

Bhakti is a Sanskrit term meaning love of God and mankind. Practice of bhakti involves controlling and channeling emotions and having tolerance for all who come into our lives.

5. Jnana Yoga

Jnana yoga is the branch of the intellect. Practitioners pursue scholarly paths, usually those of yoga masters or other spiritual traditions. In our Western religious culture, the Jnana yoga practitioner may be likened to the Jesuit priest, the Kabala scholars or Benedictine monks.

6. Tantra Yoga

Tantra yoga prioritizes ritual as the best way to experience the divine. The Sanskrit word tantra translates to weave or loom. Rituals in everyday life lead to a recognition of the divine in everyday life which leads, in turn, to a reverent attitude in everyday actions.

Tantra yoga is the most misunderstood of the six branches. The ancient book, "The Kama Sutra" is a well-known example of this misunderstanding of the real goal of tantra yoga. It is a book of sexual positions and techniques, and in Westernized yoga tradition, tantra yoga has become associated almost exclusively with these published sexual practices. Worldwide, however, most schools teaching this branch of yoga recommend celibacy.

When finally understood by Westerners, tantra's ritualizations of everyday events appeal to them. Western civilizations tend to make rituals of everyday events anyway - births, deaths, weddings, going to church, forming clubs, and all the many various ceremonies and celebrations commonly held are all tightly related to tantra yoga rituals.

One of the best things about the six branches of yoga is that you are not limited to just one, or to a series. You can pick and choose what you want to practice when. Follow your own path using yoga as your toolbox.ka

Hatha Yoga Poses - An Introduction

By Lisa Michaels

The word hatha in Sanskrit is a combination of "ha" which means the sun and "tha" which means the moon. This combination of words was used and is used to describe this form of yoga as doing hatha yoga poses aim at bringing together the opposite currents in the system.

Yoga poses have been practised as some say for 5000 years. Today, then have been very popular among yoga lovers as they have proved to be very effective for improvements in balancing the body, mind and spirit. Hatha poses incorporate and include breathing techniques which helps to improve mental concentration.

Regular practice of hatha yoga and the poses associated with it can improve the flexibility of the body allowing it to stretch easily; it also regularizes the respiration process and improves the practitioner's posture. Yoga poses strengthen and balance one through stretching, giving the body a calming and relaxing effect. Hatha yoga poses are bound to improve the physical, mental and spiritual aspect of one's health. The larger goal of yoga is to blend the spirit of the universe with the spirit of the mind and hence help in achieving eternal bliss.

While practising yoga postures one should breathe normally at first and over time the breath will become deeper. Breathing deeply and effortlessly during the body exercise part of yoga allows the diaphragm to open and expand easily. While practicing, one should be cautious enough to avoid force or strain during the stretching positions. Most of the hatha yoga poses can be practised by beginners, however one should skip the poses which one is not comfortable with and should wait till the body is ready to take the physical challenges posed by the more complex yoga asanas (poses).

Yoga positions are mainly aimed at relaxing the body and enlightening the spirit within which acts to increase the harmony between the spirit, mind and body which in turn enables the spiritual energy to flow freely through the channels of energy. Yoga helps greatly in the maintenance of a healthy body which helps in building a positive attitude towards life.

The experience of hatha yoga poses is so relaxing that many people who practice these asanas regularly compare it with floating. Yoga also has benefits for people and children who face problems in concentrating, as the positive attitude developed through these hatha yoga poses keeps the mind healthy and aids in good concentration. Hanging poses like rag doll can work quickly in increasing concentration.

Hatha yoga and the poses associated with it have been tried and tested for a long time which clearly indicates it has benefited one person after another. There is no doubt that practicing hath yoga poses regularly will help attain new and higher levels of physical and mental well being.

Yoga For Beginners - How to Do the Sun Salutation in 12 Easy-To-Follow Steps

By Ntathu Allen

The Sun Salutation, also known in Sanskrit as Surya Namaskra, offers you a wonderful opportunity to warm -up and gently stretch your back and improve flexibility of your spine.

Most yoga classes will start with the Sun Salutation. The Sun Salutation, forms part of the warm-up in most yoga classes.

It consists of 12 flowing positions that allow the body to stretch forwards and backwards. Different schools of yoga will have their own particular variation of the Sun Salutation.

The following 12 steps offer you a simple guide to the Sun Salutation traditionally practiced in a Sivananda Hatha Yoga Class. For the first few times you practice the Sun Salutation, it is easier to just focus on the postures. As you get used to the routine, try and co-ordinate the movement with the breath.

Starting Position: Stand erect with the head and body straight but relaxed. The feet are together, the knees are straight, and the arms are relaxed at the sides. Inhale deeply.

Position 1: Exhale and bring the palms together in the prayer position in front of the heart centre.

Position 2: Inhale. Stretch the arms out from the heart centre and stretch your arms up over your head. Arch your body backwards, keep your arms up alongside the ears. Try and keep your knees straight. Keep looking up at your hands; give yourself a full body stretch as you stretch up all the way from the feet to the tips of your fingers.

Position 3: Exhale. Bend forwards and bring the hands down to the floor next to the feet. If your hands do not touch the floor with the knees straight, then slightly bend the knees. Allow the head to relax toward the floor.

Position 4: Inhale and without moving the hands, stretch the right leg back as far as possible. Drop the right knee to the floor. Leave the left knee on the floor between the hands and the left knee close to the chest. Stretch the head up and back (you may feel a slight stretch in the throat and right groin).

Position 5: Retain your breath. Bring your left leg back and place the left foot next to the right, with the toes pointing forwards. Your body should be in a straight line - similar to the push-up or plank position. Keep your head in a straight line with your body (if this position is too strong, then does this instead: - then keep both hands flat on the floor and have both knees on the floor, look up and back)

Position 6: Exhaling, drop the knees straight down to the floor. Keep the hips up. Bring the chest straight down to the floor between the hands. Bring the forehead to the floor. Again, if this is to strong, just lower your body flat to the floor.

Position 7: Inhale as you slide the body forwards until the hips are on the ground. Legs straight out behind you. Have the palms on the floor beneath the shoulders, elbows close to the body and pointing upwards. Gently stretch upward with the head, neck and chest. (cobra pose) Keep the elbows slightly bent and tucked in toward the body. The shoulders are down and relaxed, so there is no tension in the neck or shoulder area.

You now repeat the poses going back in the opposite direction.

Position 8: Exhale as you tuck the toes under. Keep the hands and feet in the same place, bring the hips up and form an inverted V/downward dog pose. Push the heels towards the floor and keep the knees straight.

Position 9: inhale and bring the right foot forwards between the hands so that the fingers and toes form a straight line. Drop the left knee to the floor and stretch the head up. (Alternatively lower the knees to the floor - all fours). This is the same position as in Position 4.

Position 10: Exhale and without moving the hands bring the left foot forwards next to the right foot. The forehead is down towards the knees. Make sure the fingers and toes are in a straight line. This is the same as Position 3

Position 11: Inhale - as you slowly reach the arms forwards and then stretch them up over your head. With your arms alongside your ears and the weight cantered on the balls of the feet. Give a complete backward bend to the body. This is the same position as Position 2.

Position 12: Exhale as you stands upright and brings your arms down alongside your body, returning to the starting position. Stand still and observe the breath.

When you have regained your breath, repeat this sequence, this time leading with the left leg.

So, there you have it. Your complete guide to the Sun Salutation. As you become more comfortable with this sequence, try and do at least 3 - 5 cycles every day. You will soon notice your back feeling looser, more supply and flexible.

Hatha Yoga in Practice - Is Shirshasana (Headstand) Dangerous?

By Paul Jerard

The New England Journal of Medicine published a study about the connection between specific Yoga postures (asanas) and a particular type of stroke called, "arterial dissection." It seems that sudden neck movements, or any Yoga posture that places extreme pressure on your neck, can put you at risk.

Am I trying to scare you about the dangers involved in practicing a posture, such as: Shirshasana? No, but you should be aware of the potential for injuries in any posture. The chances of experiencing arterial dissection, as a result of Shirshasana practice, are quite rare; but this is only the tip of the iceberg, when we consider developing a safe Yoga practice.

For example, your cervical vertebrae are quite thin, in comparison to your lumbar vertebrae, for a reason: Your lumbar vertebrae are large in comparison to cervical vertebrae. The surrounding muscular tissue in your back, shoulders, and neck, were designed to support your spine and the weight of your skull.

When you turn everything upside down, you put pressure on the thin and delicate cervical vertebrae. Additionally, do you know for sure that you do not have arthritis or osteoporosis? Unless you are thoroughly warmed up, have practiced preparatory postures, and have your doctor's consent, why would you take unnecessary risks with your health?

Maybe you think you are too young to have "bone problems." Children are injured performing headstands in supervised gym classes and on front lawns. Unfortunately, I have worked with "retired" gymnasts who were diagnosed with arthritis in their early 20's. In their cases, arthritis occurred because of repetitive torque and motion. Do not avoid a doctor's consultation because of your ego.

Speaking of ego, we often hear an asana referred to as advanced. Everyone wants to be promoted to the head of the class. If we can perform Shirshasana, with a heavy chair on our feet, and sip a coffee through a straw at the same time, are we advanced Yogis?

Consider this: To perform any asana, with complete presence, is Hatha Yoga; but to perform a posture without a clear intention, and full awareness, is a mindless form of exercise. Hatha Yoga is not a physical exercise alone, and it requires that you be mentally present for practice.

If you are a student, please seek out a competent Yoga teacher, and learn foundational techniques, before practicing challenging postures or under taking risky techniques. Get your doctor's blessing. Warm up and perform preparatory Yoga postures before practicing advanced techniques.

If you are a Yoga teacher, there is no room for ego or arrogance. No matter what style you were certified in, putting your ego "in the back seat" should have been addressed in your foundational Yoga teacher training. Never take chances with your student's livelihood.

Hatha Yoga Practice Lessens Fear Of Falling In Older Adults, Study Suggests

Indiana University researchers found promising results in an exploratory study involving yoga practice by older adults who expressed a fear of falling. After a 12-week, twice weekly hatha yoga class, taught by a professional yoga therapist, study participants reported a reduced fear of falling, increased lower body flexibility and a reduction in their leisure constraints.

Fear of falling is an important public health concern because it can cause older adults -- even those who have not fallen -- to limit their social and physical activity. This effort to avoid falls can create a harmful cycle that can diminish health and quality of life.

"Our study found that yoga was a feasible intervention with older adults and that they perceived great benefit from it," said Marieke Van Puymbroeck, assistant professor in the Department of Recreation, Park and Tourism Studies in IU's School of Health, Physical Education and Recreation.

Van Puymbroeck discussed some of her findings this month at the International Association of Yoga Therapists' Symposium for Yoga Therapy and Research in Los Angeles and will discuss her findings further at conferences hosted by the American Geriatrics Society and the American Therapeutic Recreation Association. More about the study:

The study involved 14 men and women with an average age of 78. Five participants had fallen previously.

Van Puymbroeck said the 90 percent weekly attendance rate was notable, as was the 6 percent dropout rate, which she said was much lower than most physical activity and yoga studies. The participants took a class in hatha yoga, which is a gentle form of yoga that easily can be adapted for individual needs and can be performed from a seated position. The twice weekly classes each lasted 60 minutes.

After the 12-week class, participants reported a 6 percent reduction in their fear of falling, a 34 percent increase in lower body flexibility, and a statistically significant reduction in leisure constraints.

Van Puymbroeck said participants reported "tremendous benefits," with emerging themes that included the ability to generalize principals of posture to other situations, increased range of motion, increased flexibility and improved balance.

Co-investigators include David Koceja, Department of Kinesiology in IU Bloomington's School of HPER; and Arlene Schmid, Department of Occupational Therapy and Department of Veterans Affairs, Indiana University-Purdue University Indianapolis.

Adapted from materials provided by Indiana University, via EurekAlert!, a service of AAAS.

Beginners Guide to Yoga - Five Ways Hatha Yoga Fills You With Energy

By Ntathu Allen

Have you noticed the growing number of yoga studios and yoga centres advertising yoga classes for beginners in your neighbourhood?

Have you thought of signing up for a class yet shy away from attending as you feel you are too old, too stiff, or just too busy and tired to find the time to go?

Perhaps you are an athlete or regularly work-out in the gym and feel hatha yoga is too gentle for you to include as part of your exercise programme. If this is the case, did you know that many top sport Teams and athletes, for example, The Australasian Women's Cricket Team and Serena and Venus Williams have been known to include yoga as part of their training schedule, for improved flexibility and endurance?

What Is Hatha Yoga?

As a form of exercise, yoga consists of a programme of:

Stretching exercises,(known as asanas) which gently open and stretch the body, increasing flexibility, suppleness and strength.

Breathing practices (known as pranayama) designed to cleanse the body and calm the nervous system and emotions.

Guided relaxation to release body tension and promote a sense of well-being.

Meditation to help calm and focus your mind and encourage you to experience a sense of inner peace and calm.

What Does "Yoga" Mean?

The traditional meaning of the word 'yoga' originates from the Sanskrit word 'yuj' meaning to yoke, union, join together as one. Traditionally speaking, the goal of yoga is to achieve union, connection with the Divine. In more general terms, yoga is seen as a practical way to help you achieve a state of inner balance, wholeness and calm into your life.

Hatha yoga, is the generic term used to describe the different types of yoga and is one the most popular types practiced in the west. Iygenar yoga, ashtanga, Bikram (Hot) and Bhakti yoga are examples of other schools of yoga.

The word "Hatha" is made up of "Ha" - sun and "tha" - moon. So, Hatha yoga literally means sun and moon joining together as one. The sun and moon represents the masculine (sun) and feminine (moon) principles as the opposing polarities of life. For example, black and white, heaven and earth, active and passive, yin and yang. This emphasis on polarising opposites represents the duality of nature and the human desire to seek union, wholeness and balance between the mind, body and soul. When these are in balance, you have perfect health, energy and vitality.

What Are The Benefits Of Yoga?

As a yoga teacher with over seven years personal practice, I too had great apprehension when I first started Yoga. I was recovering from the loss of my dear cousin and my brother and sought yoga as a means of regaining inner balance and peace.

Like you, many of the students who I teach yoga are complete beginners. Initially they had lots of anxieties and worries.

However, after a few yoga classes they feel the practice has made a huge difference to their lives. They feel healthier, more alert and energised. The following five points are some of the benefits told to me by my students.

One: Yoga makes you feel more alive and energised. One student says she used to always feel tired and worn-out yet after her first session she felt like she could run a marathon!

Two: Yoga encourages you to listen and respect your body. Yoga is not competitive. In a class, you are encouraged to take your time and work within your own range of movement. It does not matter what other students are able to do, whether you can touch your toes or do a handstand. The emphasis is for you to be aware of how your body feels in the different poses.

Three: Yoga helps to gently release negative energy and tension in the body. Through the use of breathing exercises, known as pranayama, yoga allows the body to relax. As you relax, you feel calmer and more at ease in your body. A lot of students say this is the main reason why they enjoy practicing yoga.

Four: Yogic philosophy promotes tolerance and acceptance of all. Yoga encourages you to see the best in everyone and to be the best you can be. Some classes include meditation. In meditation, the mind becomes calm and quiet, which helps you to give you a fresh perspective on challenging situations.

Five: Yoga poses develop suppleness and strength in your body. This helps to relieve stiffness, joint aches and pain in the back, neck and shoulders. As your body becomes stronger, more flexible, you feel better and more able to do the things you enjoy.

So, there you go. Next time you pass a yoga centre and you are not sure whether to take a class, why not pop in and enjoy a hatha yoga class. You'll be glad you did. Email me and let know how you get on. I will be delighted to support you in your yoga practice.

Hatha Yoga - The Yoga Of Movement

By Michael Russell

Hatha Yoga can be described as the yoga, which brings about the union of opposing forces. This is inherent in the name of this branch of yoga, since "ha" means sun and "tha" means moon. It is the form of yoga best known in the West and is very suitable for persons who are physically oriented. One of the nice things about yoga is that there are six main kinds, each suited to a different temperament. In addition to Hatha Yoga, there is Raja Yoga, the yoga of meditation, which is best suited to persons of a contemplative nature, Karma Yoga, the yoga of selfless service, best suited to those who are attuned to the idea of serving humanity, Jnana Yoga, the yoga of knowledge, best suited to those who are intellectual and enjoy using their minds, Tantra Yoga, the yoga of ceremonies, which persons who like formal situations would find appealing and Bhakti Yoga, the yoga of love, for those who wish to adore the Divine and reach towards it through their hearts.

The two most important aspects of Hatha Yoga are the postures, or asanas and breath control, or pranayama. The postures help to keep the body flexible, but, most importantly, they help to purify the body and make spiritual progress faster and more successful. The most important element in fostering spiritual progress is the opening of the chakras, energy centers along the spine, which allow spiritual energy or Kundalini, resident in latent form at the base of the spine, to travel up the spine and out of the head's Sahasrara Chakra, thereby elevating the spirit of the practitioner to bring him closer to Cosmic Consciousness. Equally important in this process is pranayama, control of the breath. This, likewise, helps to purify the body, to make faster spiritual progress and, indeed, while doing asanas, the yogi is supposed to focus on the breath, making it conscious breathing.

The postures also have an important effect on meditation. While doing meditation, the aspirant needs to have a posture, which he can hold for a significant period of time. Asanas help with this. The more postures an aspirant can hold for periods of time, the better his meditative experiences. In addition, asanas help with the development of inner meditation techniques. Another purpose of asanas is to bring health and vitality to the body through the opening of nadis.

Pranayama, which is breath control, is beneficial, in that if one can master the breath, mastery of the mind is not far off. Pranayama also enhances the flow of prana, the life force, which is a vital part of the yogic experience. That energy is needed in the more advanced aspects of Hatha Yoga, which eventually lead to Samadhi, or Cosmic Consciousness. One aspect of Pranayama is breathing techniques, which alternate the use of the nostrils. This helps to bring balance to the two hemispheres of the brain.