Starting Yoga E-Book

Alan Bradbury

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

Seitenzahl: 123

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