Yoga practice consists of breathing exercises (pranayama) and Yoga postures (asanas). We will first explore the various breathing exercises and correct sitting positions. The benefits of each pose will be discussed.

Chakras

The word chakra is Sanskrit for “wheel” or “disk” and signifies one of the seven basic psychoenergetic centers of the body through which Prana or life energy circulates. There are colors associated with the chakras, as described below. Yoga helps to open the energy channels in the body and release any blocks in chakra regions. The most important energy channel runs from the base of the spine to the crown of the head.

Chakra One: Located at the base of the spine and related to physical identity and the basic survival instinct; associated with red, symbolizing health, security, and material prosperity

Chakra Two: Located in the abdomen and related to emotions and the sexual organs; associated with orange, symbolizing adaptability

Chakra Three: Located in the solar plexus and related to one’s energy center and personal power; associated with yellow, symbolizing effectiveness

Chakra Four: Located in the heart region and related to love; associated with green, symbolizing self-acceptance and love

Chakra Five: Located in the throat and related to creativity and communication; associated with blue, symbolizing self-expression

Chakra Six: Located between the eyebrows and related to selfreflection, inner light, and wisdom; associated with indigo, symbolizing intuition

Chakra Seven: Located at the crown and related to higher states of consciousness; associated with white and violet, symbolizing wisdom

FIGURE 3.1 The energy chakras

Breathing

Before you begin it is important to understand the role of breathing in your Yoga practice. Prana, the ancient Sanskrit term for “breath,” also means “life.” This is because the intelligence of the Universe travels effortlessly through your physiology with every breath. The breath is a vessel that can help transport you to a calmer, more focused reality. You will notice a direct relationship between the breath and each Yogic position. The inhalation or exhalation that should accompany each movement of a position will be indicated in its description.

In some cases, as when you go into deep states of meditation, your breathing will be very gentle. At other times, as in certain Kundalini positions, your breathing will be very rapid and deep.

Most people breathe from the chest. When we get stressed we tend to hold on to our breath and tighten our abdominal muscles. For Yoga you want to relax and loosen those abdominal muscles. We will practice some deep Yoga breathing to help with this release. All breathing should arise from deep in your belly and should come through your nose to slow down your breath and stimulate the third chakra, associated with energy.

Try this simple exercise. Sit comfortably in a chair, close your eyes, and imagine you are snorkeling on a tropical coral reef. Place one hand on your abdomen and notice how your breath flows in a long, natural, rhythmic motion corresponding to the ebb and flow of the tide. Now take some long, deep breaths in through your nose and then gently exhale through your nose. Try this breathing pattern for 60 seconds or approximately thirty rounds. Afterward sit with your eyes closed and notice the changing energy patterns. You may experience a calming sensation and enhanced attentiveness and clarity.

Perhaps not much of anything has happened, but with continuing practice the benefits will become more apparent.

Here are the benefits of Yogic breathing:

  1. Reduces tension and anxiety
  2. Strengthens the immune system
  3. Increases metabolism
  4. Keeps lung tissue elastic, allowing you to take in more oxygen
  5. Tones the abdominal area
  6. Improves posture

In Yoga your body moves in four directions: forward, backward, sideways, and twisting. You should exhale at the beginning of each position except the back bends, which commence with an inhalation. As you practice, the breathing will gradually occur naturally.

Movement

All movements in Yoga should be slow and graceful. Hatha Yoga is really a moving meditation in which each position represents a different attitude toward the Universe. You are an antenna to the cosmic mind. By slowing down your movements you can more easily attain the meditative state in a position, thereby increasing the depth and intensity of the seated meditation to follow. In addition, you can reduce the risk of injury, gain better control of your breathing, and enable more muscles to share in the workload, thereby improving conditioning.

Remember that it is better to bend your legs and arms in any given position than to risk injury. Over time you can gradually challenge yourself to straighten out in a pose.

Generally each pose will include first bending in one direction and then bending in the opposite direction.

The first postures you’ll need to master in order to begin your Yoga practice are the seated postures.

Seated Postures

The primary position for meditation and many Kundalini breathing exercises is a seated posture. Many Westerners will find that their knees are a few inches higher than their hips when they sit cross-legged on the floor. I recommend that you use a pillow or thickly folded blanket to elevate your buttocks to the point where your knees drop to at least the level of your hips. Make sure that you are not sitting against a wall but your spine is straight. (See Figure 3.2.)

FIGURE 3.2

If you find that cross-legged sitting is too painful, you can position yourself against a wall for support. When your legs get tired, you can extend them in front of you. Gradually you can build flexibility so you can sit through Yoga positions and meditation.

For those with physical limitations, a chair sitting posture is perfectly acceptable. (See Figure 3.3.)

FIGURE 3.3

  1. Use a sturdy, armless chair and sit near the front edge of the seat without leaning against the back. If your legs are not perpendicular with the floor, put a phone book either under your feet or under your buttocks.
  2. Rest your hands in your lap with your palms facing up.
  3. Lift your chest and balance your head over your torso so you can feel the alignment in your spine.

EASY POSTURE

The recommended seated posture for beginners is the Easy Posture. This is a steady and easy position for both Kundalini breathing exercises and meditation. (See Figure 3.2.)

  1. Sit on the floor with your legs out in front of you.
  2. Cross your legs at the ankles, with the left leg on top of the right.
  3. Place your palms on your knees and push in so that your right foot is underneath your left knee and your left foot underneath your right knee.
  4. Lift your chest and balance your head over your torso so you can feel the alignment in your spine.

All the work is being done from your lower belly; your diaphragm should be soft.

PERFECT POSTURE (LOTUS POSITION)

A more advanced posture is sometimes referred to as the Lotus Position or the Perfect Posture. This posture is very helpful for men with prostate problems because it opens the first and second chakra regions. The Perfect Posture also improves flexibility in the ankles, knees, and especially the hips. In addition, it will strengthen the back and help deepen the meditative state of awareness. (See Figure 3.4.)

FIGURE 3.4

  1. Sit on the floor with your legs out in front of you, arms to the sides, and shake out your legs to loosen the muscles.
  2. Bend your right knee and bring the heel into the groin, near the perineum. Stabilize your right ankle with your left hand.
  3. Bend your left knee and slide your left heel toward the front of your right ankle.
  4. Lift your left foot. Position your left ankle just above your right ankle and bring your left heel into the groin area.
  5. Tuck the outside of your left foot between your right thigh and calf.
  6. Gently place your hands on your knees with palms facing up.
  7. Lift your chest and balance your head over your torso so you can feel the alignment in your spine.
Inversions

An inversion is a position in which the normal upright position of the body is reversed, as in the headstand, handstand, or shoulder stand. Inversions are the most powerful Yoga postures for promoting good health and strengthening the internal organs.

There are many benefits to inversions. It has been scientifically proven that when men either stand on their heads or lean on their heads over the edge of a bed for at least fifteen seconds per day, hair growth is stimulated. The ancient Yoga masters knew this thousands of years ago. By defying gravity you can reverse the effects of aging and improve your overall health.

Lymph, a clear yellowish fluid that circulates through the body, is pulled down by gravity during the course of a day. Inversions clear the lymphatic passageways and revitalize the entire body. The positive effects of inversions on the endocrine system include

  1. Ability to face fears
  2. More positive approach to life
  3. Lucidity and creativity
  4. Longevity

Before doing an inversion there are some things to consider. To protect your neck, you should precede these postures with the Opening Bell (Sun Salutation) outlined in Chapter 4. Do not attempt an inversion if you have high blood pressure, hiatus hernia, glaucoma, or neck problems. In addition, if you are overweight use your best judgment. Also use caution if you are balancing against a mirrored or glass surface. Inversions will be explained in detail in Chapter 4. To reduce the possibility of lightheadedness, start out slowly and gradually increase the time you hold your positions.

After an inversion it is recommended that you assume the Child’s Pose. (See Figure 3.5.)

FIGURE 3.5

  1. Kneel on your hands and knees, with your knees hip width apart, and your hands below your shoulders.
  2. As you exhale, sit back onto your heels, keeping the tops of your feet flat on the floor. Bend forward at the hips with your chest on your thighs and your forehead on the floor.
  3. Lay your arms on the floor beside your torso, palms up.
  4. Close your eyes and breathe slowly and gently.

You should try to remain in all positions for at least 30 seconds. You can gradually increase the length of time you hold a pose. If you feel any pain or discomfort, discontinue immediately.

Twists

Twists are very important for strengthening the spine, improving circulation, and massaging internal organs. Unfortunately, for people with disk problems, these exercises are not appropriate. (See Figure 3.6.)

FIGURE 3.6