Starting Yoga E-Book

Alan Bradbury

• Herausgeber: Crowood
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2011

Beschreibung

Whether you are a complete beginner or have tried yoga in the past and wish to rekindle your interest, this invaluable, beautifully-illustrated book is the one for you. We all want to feel good about ourselves and yoga provides a way of realising our potential so that we can enjoy a full life. To be fit in body, steady in mind and strong in spirit are all attributes that build self-confidence and the inner strength to cope with all complexities of life. It is the author's firm belief that the practice of yoga has a subtle influence on improving the quality of our lives. In Starting Yoga, the author, Alan Bradbury, in his gentle and elegant way, invites you to take up the challenge of yoga and to see where it takes you. He presents a step-by-step guide to classical yoga postures and individual chapters cover getting started, good posture, standing and seated poses, and backbends and twists. Other chapters teach you how to relax, how to breathe efficiently and how to incorporate the bandhas [the chin lock, the root lock and the stomach lift] in order to help eliminate the obstacles to that 'feel-good factor' we all search for. As you become fitter, stronger and more alive you will come to understand some of the nuances that make yoga so special. "This book achieves the correct balance between the beginner's need for simplicity, clarity and guidance and the need for accessibility and loyalty to the traditional philosophical elements of yoga." Dr Alberto Albeniz, Consultant Psychiatrist

Leseprobe

STARTING YOGA

A Practical Foundation Guide for Men and Women

Alan Bradbury

Contents

Title Page

Foreword by Dr Alberto Albeniz

Acknowledgements

Introduction

How to Use This Book

1 Getting Started

2 Starting Your Practice

3 Good Posture

4 The Standing Postures

5 The Seated Practice

6 Backbends and Twists

7 The Final Relaxation

8 The Breath

9 The Bandhas

10 The Art of Self Practice

Notes

Bibliography

Useful Contacts

Index

Copyright

Forewordby Dr Alberto Albeniz

I met Alan five years ago, having tested two other different yoga classes. I finally decided to stay with him. What was it that made me stay? On reflection, this decision was facilitated by several factors.

Firstly, I felt attracted by his approach, which combined small talks and debates about principles of yoga philosophy with a substantial demonstration and deepening through a gradually planned series of yoga postures. There it was, a man in his sixties modelling his preach. Secondly, a mixture of sense of humour and laissez-fair encouragement that was all the time respectful of the students’ needs and limitations. Thirdly, despite yoga being a traditional male ancient activity, nowadays it seemed to be dominated by women. This sometimes could be slightly overpowering for shy men like me. To my glad surprise, his classes had that comfortable touch that related to men and women students of all ages.

Finally, I found that after a hectic and often stressful and professional day at work as a consultant psychiatrist and psychotherapist in the NHS, I experienced while walking back home after his class some enjoyable aliveness in my body coupled with a resting awareness.

Alan is a family man originally from Manchester. His background includes lecturing in orthodontics at Leeds University Dental Institute. Perhaps this explains his didactic skills and his fidelity to scientific principles. On the other hand, his humanistic approach stands out. Alan has relentlessly studied and practised yoga since 1973 and has developed an eclectic style. He has trained as a yoga teacher with The British Wheel of Yoga and has studied Iyengar Yoga with Kristal Clark in Leeds and at The Iyengar Institute of South London.

Foundation books usually fall into the trap of either simplifying messages too naively or putting people off unnecessarily through complex concepts or practice. His book is an achievement in the necessary balance of fitting the beginners’ needs for simplicity, clarity and guidance with the accessibility and loyalty to the traditional philosophical elements. Alan capitalizes on his innate communication skills through a mixture of narrative and pictures that are coherent and easy to follow and convey the fundamental principles in which Hatha Yoga is based. He is clearly not aiming or claiming to change people’s lives. But this book beautifully reproduces what in my personal experience I have consistently witnessed in his class: a subtle influence that improves quality of life. His book reflects his gentle and elegant style with his natural and infectious liking of people.

I welcome you to enjoy this book and allow yourself to test its teachings with real life practice.

Dr Alberto Albeniz LMS, MRCPsych, Memb IGA Stratford-upon-Avon

Acknowledgements

This book could not have been possible without the expertise, generosity, kindness and support of friends, relatives and colleagues who when asked to take part in this project readily gave their talents with energy and commitment.

I am indebted to my brother, Dr Vic Bradbury, who so adeptly and patiently produced the photographs which brought the text to life. I should also like to thank Katherine Sanders for the lovely additional photographs taken outdoors. I express my gratitude to my two dedicated models Stephanie Bradbury and Paul Walton who willingly and enthusiastically gave their time and skill during the long photo shoot.

I could not have managed without the technical support of Ben White. Not only is he a kind and generous being, he is a clever computer scientist. His contribution has been invaluable.

My heartfelt thanks are offered to Allan Oakman, my first yoga teacher, the man who kindled my interest in yoga in the 1970s and whose spirit and enthusiasm remain with me to date. Thanks also to Kristal Clark my Iyengar teacher in Leeds. She kept my fire alight and guided me along the path with such skill and dedication. To Yoga Masters BKS Iyengar and Godfrey Devereux I am eternally thankful. They have continually aroused my passion for yoga through their inspiring books so full of wisdom and expertise. And not least, I am indebted to the support of my students who have been a continual source of inspiration, making my journey at all times enjoyable and worthwhile.

I was indeed fortunate to make contact with The Crowood Press, whose staff have been a tower of help and support. I thank them sincerely for all their expertise in making the publication of my book a reality.

Finally, I offer my deepest appreciation and love to my wife Josephine. She is the one who has kept my spirit alive during the writing of this book. Her encouragement, practical advice, constant faith, wisdom, emotional support and not least sense of humour have been a never-failing source of strength and to her I dedicate this book.

Introduction

This book is based on the teachings of my Foundation Course in yoga, which is aimed at complete beginners and also those who may have dabbled with yoga in the past and wish to rekindle their interest. My aim is to make it simple and accessible whilst at the same time giving full service to the fundamental principles.

The intention is to get you started on the path of yoga and to spark your interest in what is a vast subject with a long and fascinating history and which has become very popular worldwide. I hope it will give you, as it did me, the opportunity to experience some of the wonderful benefits that yoga can provide. I became hooked on yoga in the 1970s when I joined a local authority evening class and had the good fortune to meet a wonderful yoga teacher, Allan Oakman, whose enthusiasm and spirit remain with me to the present day. Since then I have practised yoga almost every day and over the years have had the opportunities to meet and work with some excellent yoga teachers; my students have also been a continual source of joy. It is something I can wholeheartedly recommend.

Yoga is the oldest form of mind and body fitness. Originating in India thousands of years ago, it is now accepted worldwide as a recognized system of mental and physical training. The word yoga means ‘union’ and as such can be interpreted as the joining together of mind, body and spirit. Yoga is essentially about balance. The world is rapidly changing and life can be challenging in our technological age. To remain steady and focused in the midst of the whirlpool of life is becoming increasingly difficult and yoga offers a way of coping. Being fit and healthy in body and mind gives the opportunity for greater contentment so that we can enjoy a full life in all its complexity.

Whilst it is easy to become complacent, settling for what we have and refusing to budge from our habits and conditioned ways, it can be exciting to take on a new challenge. What is best for most of us is finding the right balance in life. And in a way this sums up the process of yoga: it is about finding balance, satisfying our fundamental need to feel safe and secure, yet at the same time being prepared to venture beyond our comfort zones and feel free. There are various reasons why we are drawn to yoga. It may be that we simply want to get fit or fitter. We may want to reduce our stress level, sleep better, or tackle a weight problem. We may be encouraged to take up yoga by a friend or partner. Whatever our motive we all want to feel good about ourselves. Yoga is for everyone, regardless of age or level of fitness, offering a way of finding our potential and ultimately of knowing who we are. This route to self-realization is not about competition, or success or failure, but about wanting to experience life to the full with all its ups and downs, highs and lows.

How to Use This Book

It is best that you become familiar with the principles of yoga practice before you start and it may be wise to read the book first to enable you to get a feel for the subject. When you are ready, you may prefer to work quietly on your own or with a friend or partner. You might wish to use the book in combination with attending a yoga class. I hope you will find the course straightforward and it is by no means intended to take you to an advanced level. Yet, as in most things that are worthwhile and have lasting benefits, a strong foundation of firm understanding is vital for a satisfying and fruitful progression.

The yoga postures I have chosen represent some of the classical postures you will find in most yoga classes. They are by no means exhaustive (there are hundreds of different postures). Allow yourself to be selective. If any of the postures do not feel right or are too strenuous, then feel free to leave them out of your routine – you can always return to them later. Work steadily, allowing sufficient time to become familiar with one posture before moving on to the next. Bear in mind that your yoga practice is for you alone and although some discipline is required, you are not trying to conform to a standard. Flexibility, muscular strength, body type and so on are determined to a large extent by our genes and we each have our own needs and limitations. So be prepared to enjoy the process and to experience the benefits without comparison to others.

1 Getting Started

You will need your own space, ideally a warm, airy room. The basic equipment is a yoga mat, two yoga blocks and a yoga belt. These can be purchased quite cheaply from many sports retailers or via the Internet from one of the yoga suppliers. A blanket will also be useful. Then all that is required is a little discipline and a regular time to practise. Most of us have hectic lives, but avoid the common misconception of being too busy to find time to practise regularly. By becoming fitter, healthier and more focused, your efficiency level improves and you will have more energy. Consequently, your coping skills will receive a boost, enhancing your enjoyment and productivity whether it is in your work, your leisure or your family life.

Basic equipment.

Medical conditions and precautions

You should always consult your doctor before embarking on a course of a physical nature. This is essential if you have a preexisting medical condition. The British Wheel of Yoga1 recognizes certain medical conditions which require the supervision of a qualified yoga teacher. These include: heart conditions; uncontrolled blood pressure problems; glaucoma/eye disorders; hernias and ulcers; pregnancy; spine conditions; arthritis; respiratory disorders and mental conditions. Once you get your doctor’s approval you will need to seek out a qualified yoga teacher as some of the postures in the book may not be suitable for you. A yoga teacher can modify the postures making them safe to practice at home.

Yoga is not suitable for anyone who has had a recent abdominal operation.

This book is not intended for women who are pregnant. If you are pregnant or have recently given birth, you should consult a yoga teacher who specializes in Yoga for Pregnancy.

Preparation for your practice

Here are a few helpful hints in preparing for your practice:

It is best not to eat a big meal for a couple of hours before your practice. A small snack will not be harmful.Women should avoid strenuous work and certain postures during menstruation.Where possible, try to practice in the same place and at the same time of day, at a time when you will not be disturbed.It is better to do a short practice regularly than a longer practice inconsistently.

The yoga session has structure. It is usual to start with a period of calm, either sitting quietly or lying on your back. The purpose of this is to settle your mind and body to allow you to release from the daily pressures and to move into your practice in a steady and focused way. This is followed by stretching exercises to warm and loosen up your body in preparation for the yoga postures which are the main part. The session is concluded with a short period of calm so that you leave your practice feeling refreshed and relaxed.

Yoga postures

The yogic word for posture is ‘asana’, meaning ‘seat’ or ‘position’. In yoga we assume specific positions with the intention of becoming stronger and more flexible. Yet this is purely physical training unless we look further: at a deeper level we are stimulating the flow of energy in the body to increase our vitality. We are also refreshing our internal organs as well as invigorating our bodily systems. And what distinguishes yoga from some of the more conventional methods of physical training is the expression of mind/body integration. In yoga we continually remind ourselves to bring full attention and awareness to the sensations in our body and to our breath and to whatever we are experiencing in the moment. This involves being focused and steady throughout our practice so that we function holistically. Frank Jude Boccio2 succinctly refers to cultivating the potential of ‘mindfulness’ through our asana practice. He clarifies mindfulness as:

...the practice of continuously remembering to stay present, not losing ourselves in forgetfulness of where we are, what we are doing, and whom we are with. Mindfulness is always arising in relationship – to ourselves, including our breath, body movements and feelings and to our surroundings and all we experience physically, mentally and emotionally.

The enhanced awareness that develops through yoga helps us to recognize when we are holding tension in our body. Tension may be caused by emotional problems past or present, or through years of careless habits resulting in faulty posture. Unless we recognize and correct these habits, they will remain as obstacles to our becoming fitter and healthier and may manifest as problems as we get older such as bad backs and painful joints. And being fit and healthy brings confidence and a sense of freedom.

The changes you will experience through your yoga practice are subtle and you need to explore the postures carefully without trying to push ahead too quickly.

The skeletal system

It will be helpful at this stage to gain some insight into the body’s skeletal system. Knowledge of the anatomy of the skeleton will help you to perceive the correct alignment of your body. A well-aligned skeleton is essential to good posture.

The spine as the central and vertical axis of the body is the key structure. A healthy spine suggests a healthy body. The spine runs vertically, connecting with the base of the skull at the top and with the pelvis below. See how the head is balanced centrally with the chin in line with the notch at the top of the breastbone (sternum). The lower part of the spine, the sacrum, is fused with the pelvis and ends in the tail bone (coccyx). Observe the pelvis: this is the largest and heaviest bone in the body. We refer to the circular projections at the base of the pelvis as the ‘sitting bones’. The thigh bones (femurs) connect with the pelvis on each side at the pelvic joints. Follow the lines of the legs from the pelvic joints to the knee joints, from the knee joints into the ankle joints and into the feet and toes.

Observe the rib cage, which surrounds the chest and encloses and protects the heart and lungs. The twelve pairs of ribs are attached at the back to the spinal vertebrae and surround the chest cavity to connect at the front with the sternum (with the exception of the two lowest ribs, known as ‘floating ribs’). The collar bones (clavicles) connect on each side with the top of the sternum and run horizontally to join the upper arms forming part of the shoulder girdle. The shoulder blades (scapulae) which are situated behind the rib cage complete the shoulder girdle. Follow the lines of the arms from shoulder joints to the elbow joints, from elbows into the wrist joints and into the hands and fingers.

The area between the bottom of the rib cage and the pubic bone at the base of the pelvis is the abdomen.

Now look at the spine in side view. The spine comprises thirty-three vertebrae which, with the exception of the lower nine vertebrae which are fused, are each separated by a joint and a spinal disc. From the side aspect we can see the natural curvatures of the spine. In the neck region there is a mild inwards curve (cervical spine). The spine then curves gently outwards in the upper back (thoracic spine). The curve is again inwards in the lower back (lumbar spine), then outwards at the sacrum which fuses with the pelvis. The spine terminates at the tail bone (coccyx) in a final inwards curve.

Spend a little time studying the skeleton, observing the structures, joints, alignment and symmetry.

Anatomically correct human skeleton.

2 Starting Your Practice

Many of the yoga postures take their names from nature, representing animals, vegetation, mythological beings and universal phenomena. Traditionally, the names of the postures are written and spoken in Sanskrit, the ancient and sacred language of India. I shall use the more familiar English descriptions.

The Corpse Pose

The Corpse Pose involves simply lying down on your back ‘as still as a corpse’. This posture can be useful at the start of your practice to enable you to settle down and de-stress. It is also beneficial for winding down at the end of your practice.

The Corpse Pose.

1. Sit on your mat. With bent knees, take the palms of your hands behind you (fingers pointing forwards) and lean back taking your weight onto your palms.

2. Ease gently down onto your elbows and forearms and look along the line of your body to make sure you are not lying at an angle.

3. Gently release onto your back. Position your head centrally so that your chin is level with the notch at the top of your breastbone. Keep your chin tucked in slightly so that your throat is relaxed and the back of your neck assumes its length and natural inward curve. Relax your shoulders, moving them down away from your ears and roll them gently back towards the mat so that your chest is full and broad. Extend your arms by your sides taking them at an angle of approximately ten degrees away from your trunk with palms facing upwards. Focus on your spine in the midline of your back. Lift your pelvis slightly and push it towards your heels. This will help lengthen your lower back and adjust the lumbar curve.

4. Allow your pelvis and back to settle on the mat before straightening your legs. Keep your heels close and allow the balls of your feet to roll gently out to the sides. You are now in the full Corpse Pose.

Modification: If the chin tends to stick up (see Fig. 5), there will be tension in the throat muscles and pressure on the vertebrae in the neck. In which case, it will be necessary to rest the back of your head on a block to achieve the right balance (see Fig. 6).

Relaxing in Corpse Pose

Envisage the symmetry of your posture. With the spine as the central axis, the right and left sides of your body should mirror image each other. Be your own witness and observe how you are feeling both mentally and physically. Fully embrace these feelings. Feel the contact of your back and the weight of your body on the mat. Embrace the feelings of being stable and supported on the firm ground. Take a few moments to feel that you are ‘grounded’. In contrast, allow the feelings of lightness and ease to infiltrate the surface of your body. Let the muscles of your face soften and relax, particularly your eyes, tongue root and lower jaw. If you are clenching your teeth, allow them to slightly separate. Feel as if you are opening your heart and that your chest is becoming light and expansive. Relax your abdomen. Focus on your pelvis and release any tension you may be holding in the muscles of your pelvic floor. Allow the palms of your hands to soften and notice how your fingers lightly curl.

Focusing on the breath

Our breath is with us constantly although most of the time we do not think about our breathing. In yoga we deliberately bring our attention to our breath and this provides us with a vehicle for focus, which helps to steady and settle the mind.

Remain in the Corpse Pose. Bring your attention to your breath.Focus on the sensation of air entering and leaving your nostrils as you breathe in and out. Notice the temperature of the air flowing along your nasal passages – it will be slightly warmer as you breathe out.Do not attempt to analyze your breathing or change the rhythm – just say focused on the feel of the air as it flows in and out of your nasal passages. If you mind should wander, notice what distracted you and bring your attention back to your breath. It does not matter how often this occurs – just keep returning your attention to the feel of your breath.

The above is a simple yet effective technique for bringing steadiness to the mind. With regular practice, you will find that you become less vulnerable to the distractions of your surroundings. The enhanced level of conscious awareness that you develop by focusing on the breath intensifies the yoga process. It is when you feel balanced and steady that you get the full benefit. You will also gain an understanding of the concept of ‘being in the moment’ and come to realize the importance of the ‘now’. So much of our time can be spent in thoughts of past events or thinking about the future, that it is easy to neglect what is going on in the present. The regular practice of bringing conscious awareness to the sensations in your body and to your breath will encourage the steadiness and ease in body and mind which will allow you to experience what is happening right now. Your yoga training will come to influence your day-to-day experiences, giving you better control of your circumstances and more confidence and contentment.

The art of relaxation

To be relaxed, you need to learn how to let go of tension and resistance. It is about not ‘holding on’ to past events that may have affected you physically or emotionally, and not worrying unnecessarily about what might happen in the future. If we learn to embrace the present moment by tuning in to whatever we are experiencing – physically, mentally, emotionally – we will eventually find that we are able to ‘let go’.