Because yoga is first approached through a yoga class environment it is necessary to discuss the primary elements involved in an Oriental yoga style class that a student may attend. This chapter can then serve both students to become more aware of what to expect from a class and provide the reasons behind some of the practices. It also aims to serve yoga teachers and instructors in how to conduct an Oriental yoga style class.
Warm up
Warming up the body is a very important part of the practice and cannot be underrated or ignored. Often warming up is overlooked, as modernized man tends to think himself or herself to be time poor. Warming up is essential in calming the energies of the mind, calming the breath and re-establishing a smooth flow of Qi and blood throughout the body. One of the primary aims of warming up is to produce a calming effect, for when the body and nervous system is calmed, the energies of the body flow more easily, which enhances any further practice. 20-30 minutes is the minimal time recommended for gentle warm up practices
Joint release
There are around 300 joints in the human body of which 7 are of primary importance. The 7 primary joints are the:
- ankles
- knees
- hips
- shoulders
- elbows
- wrists and
- neck
A joint is defined as a place where two bones come to meet. Bones are not designed to have direct contact with each other and are therefore always separated slightly by cartilage, connective tissues, fibrous tissues and fluids that are designed to act like shock absorbers while also supporting the variety of movement of these joints. Keeping this cartilage and fibrous tissue healthy and hydrated is one of the main benefits of a good diet and most yoga practices.
Joints are venerable areas of the body where Qi and blood often become stagnant. A stagnation in Qi and blood in the joints often leads to pain related symptoms and a weakness in the musculature of the area which commonly gives rise to injury. Therefore joint release exercises are of primary importance and at least a few of the primary joints should always be incorporated into any warm up sequence. The following are some instructions for releasing the joints.
Ankles
1. When laying down on your back, gently start to rotate the ankles in circular motions.
2. Avoid going to 100% of you capacity, instead opt for 60-70% only.
3. Focus on smooth movements rather than large movements.
4. After a minute start to move in the other direction.
5. After another minute. Release and shake.
Knees
1. In standing, bring both feet and knees together. Place your hands on your knees and start to do circles with the knees. Again got to only 60-70% of your capacity.
2. After a minute change the direction of the circles.
3. After another minute, stand to release and have a shake.
Hips
1. In standing, bring your hands to your hips. Feet are hip width apart.
2. Start to gently move the hips in a circular motion. Again, sticking to only 60-70% of your capacity. Focus on getting the circles smooth.
3. After a minute, move in the other direction.
4. When completed, stand back into neutral position and release the arms.
Shoulders
1. In standing, gently draw the shoulders forward, then up, then back and then down. Stick to 60-70 of your capacity.
2. Repeat the movement at least 5-10 times, focusing on getting the movement smoother and smoother. If there is any sharp pains then you are going to strong so make the circles much smaller.
3. After 5-10 rounds move in the opposite direction.
4. When done, relax your shoulder and have a shake.
Elbows & Wrists
I have brought these two together because any movement through the wrist naturally affects the elbow joint.
1. In standing, interlace the fingers and gently roll the hands in a circular type motion. Again, keep to only 60-70 of your capacity.
2. After a minute move in the opposite direction.
3. Next, keen the fingers interlaced but this time bring the elbows out to the side like your resting your hands and forearms on a desk that is at chest height.
4. Then start to create a wave like motion through the arms and wrists (I call lit the 80’s wave dance move). Do this for about a minute.
5. After a minute try and do the wave in the opposite direction.
6. After a minute, release and relax the arms down by your sides.
Neck
With these neck joint releases, do not move to 100% of your capacity! Only go 60-70% of your capacity at all times.
1. In standing, gently start to do circles through the neck with the chin coming forwards slightly and then around to one side, up towards the sky a little bit and then back to the other side. Continue to make gentle circles with the neck in this way. Again, focus on the smoothness of the movement over the size of the movement.
2. After a minute change directions.
3. After a minute n both directions, release and relax.
1. When laying down on your back you can do something very similar to the standing. Gently make circles with your chin. Allow the chin to move towards your chest, over to one side, then up towards the sky and then over to the other side.
2. Continue to make circles in one direction for about a minute and then change directions.
3. When done, release, relax and let your head find its new position.
Pranayama
Pranayama is the movement of Qi throughout the body using the movement of breath. There are potentially hundreds of different pranayama techniques found in yoga, however, in Oriental yoga there is not a great deal of importance placed on practicing any particular pranayama techniques. Rather the importance is placed not on any particular manipulation of breath but rather on developing a natural, efficient and mindful breath that automatically comes about through ongoing practices in asana, relaxation and meditation.
The ideal breathing for a human is to breathe a majority of the time through the nose. Resting the tip of the tongue on the top of the mouth, when at rest and not engaged in any activity using the mouth helps to support the flow of breathe through the nose. Placing the tongue in this position also help to relax the jaw and balances the skull more effectively on the spine. Breathing through the nose has a number of benefits over mouth breathing. They include:
- Warms and filters the air more sufficiently by the time it reaches the lungs
- Supports the slowing of breath and the calming of the nervous system
- Helps to stabilize the Ph levels in the blood
- Reduces the chances of snoring and sleep apnea during sleep
- Increases our sense of smell by keeping the nerves in the nose active and stimulated
- Increases elasticity and strength of the lung tissues due to having a greater resistance of air pressure
- Helps to contain and distribute energy around the body
- Helps to keep the mind sharp and alert
It also helps to balance the skull on the top of the spine and reduces unnecessary strain on the musculature of the face and neck.
In many cases in the modernized human, there is a tendency to over breathe. Meaning that they inhale too much and don’t exhale enough. This disturbs the overall body physiology that triggers an inflammatory response and gives rise to respiratory problems such as asthma. Therefore, conditions like asthma are treatable and curable through practices like yoga.
Anxiety related conditions are also mostly triggered by inefficient breathing methods. Through the act of efficient breathing the energies of the mind can easily be tamed and subdued by developing a deeper, slower and more efficient breath.
In meditation and relaxation you will notice the breath will change its rhythm naturally over time and therefore a recommended approach is just to let it re-organize itself without the use of manipulation, but rather, patience.
It is beneficial and advisable to learn efficient and proper breathing at a young age young as this will tone up one’s overall life force, strengthen the muscles associated with the mechanics of breathing and will also likely give rise to a more vibrant and energized person in adult life. Efficient and proper breathing can be developed at a young age through activates like swimming and learning to play wind instruments.
Sound
Big sighs, “arrrh,” and natural human sounds during the yoga practice are always encouraged and promoted in Oriental yoga due to their powerful affects on deepening the breath, calming the mind and releasing emotional and psychological stressors.
Mantras are useful tools that also help to deepen the breath, release tension and they tend to neutralize the activity of the mind. Essentially, it does not matter which mantra one focuses on and practices because they all produce similar results. However, I have found the following mantras to be simple, effective and of great personal benefit.
On Mani Padme Hum
Nam Myoho Renge Kyo
The Heart Sutra
Hum Saa
Qi Gong
Qi Gong loosely translates as “energy work” and refers to the practice of moving and invigorating Qi energy in and around the body. Qi Gong provides a gentle yet powerful energetic practice that can be incorporated alongside yoga asana practices. Qi Gong could be considered a yin style practice and yoga asana, a yang style practice therefore, both work well to compliment each other.
The main benefits of Qi Gong include:
- Gentle on the joints
- Lubricates and nourishes joints
- Encourages dynamic and proper energy flow
- Supports proper breathing
- Generates sensitivity to the sensation of feeling Qi
- Very calming and relaxing for the nervous system
- Supports the re-training and reorganization of the nervous system and muscle movement behavior for far greater efficiency and effectiveness
Learning the movements of Qi Gong takes some practice and getting used to because it’s a completely new way of moving the body. Therefore, for many people it takes a few months of regular class practice to start “getting it” or “feeling it.” So, it is fair to say that what we can learn of Qi Gong movements to from a book such as this one is somewhat limited. Qi Gong. However, I feel it is important to cover some of the basics of Qi Gong because it is an important part of Oriental Yoga and overall energy training.
A few fundamental principles of Qi Gong are:
- Always keep the joints soft and slightly rounded (do not lock out the joints) as this allows Qi to move easily through these areas.
- Only go 60-90% of one’s capacity. Do not over exert as this can drain Qi.
- Synchronize the movement of breathe and the movement of the body as one
- Pay attention to the process of movement itself and not to the end position
- It is a continuous movement, never ceasing or stopping unless instructed otherwise
- Move like water, using visualizations of nature and animals are encouraged
- Take your time, for nature does not rush
- Eventually, the movements will happen on their own without any thought required
You can incorporate Qi Gong movements into your practice at any time, e.g. At the beginning of a class, as soon as you wake up, at the end of a class or anytime you feel tired or anxious.
Video media provides a better vehicle for learning the basic movements of Qi Gong than what I can show you through this book. Therefore, I recommend going online and visiting YouTube. Search for “Qi Gong for Beginners” to get access to a number free videos that will show you some basic Qi Gong movements that you can begin to practice. Ideally, enroll into a series of Qi Gong or Tai Chi classes in your area to gain one on one instruction from an experienced practitioner.
Asana
The practice of yoga asanas (postures) serves a variety of purposes. To obtain advanced physical flexibility is not the primary aim in Oriental yoga and does not indicate an advanced yoga practice. More important than physical flexibility is the overall smooth distribution of Qi, blood and the capacity for one to remain mentally equanimous (stable, balanced, unmoving) in the presence of both pleasant and unpleasant sensations that are triggered by yoga asanas.
Asanas serve the following purposes:
1. To support and tone the Qi, blood and overall life force of the practitioner
2. To keep the physical body healthy and posture balanced therefore reducing unnecessary illness and suffering
3. To reduce physical distractions when engaged in meditation
4. To trigger the release of suppressed feelings and emotions that have been stored in the tissues of the body
5. To cultivate inner qualities of focus, attention and determination
Meditation & Contemplation
Traditional meditation in the formal sense refers to sitting quietly and engaging in some kind of mental technique of attention. One of the main benefits of formal meditation practice is the development of concentration. When the mind and attention become concentrated it is much easier for the mind to penetrate any task it is given and therefore provides the foundation for any further mental based training.
Meditation in the informal sense refers to a way of being in the world that is grounded in moment-to-moment awareness. When one is new to meditation, it is recommended to engage firstly in the more formal practices of meditation as these serve to train the nervous system to get more familiar with this state of being. Once this way of being becomes more established in our system, it becomes a more common occurrence to be able to go about our daily activities while in a state of meditation and moment-to-moment awareness.
Contemplation is different to meditation in the sense that one studies or observes certain texts, insight or sayings from verified saints or scripture. The practitioner than simply holds a particular phrase, or a particular line from a sacred text in one’s mind for some time. The aim of the practice is for a re-contextualization to occur in the perception of the practitioner so that eventually the truth of that particular phrase or line of sacred text is fully revealed. Contemplation does not mean to intellectualize or think through something, but rather it is more about holding something in mind and allowing it space to “cook.” For effective contemplation, one must have some level of concentration and space, so that one is able to continue to cook on one thing at a time, for extended periods if necessary. If the mind is full and mental energies are scattered, contemplation is not very effective and therefore more formal meditational practice may be suitable until one has cultivated a greater capacity for concentration.