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Dancer Pose (Natarajasana)

nataraja-small.jpg
Natarajasana (Dancer’s Pose)

Nataraja (nata means a dancer and raja means the king or the lord), king-dancer, is the name of Lord Shiva (one of the trinity of Hindu gods – Shiva, Vishnu, and Brhma). In addition to being the dissolver of the universe, Shiva was also the Lord of dance and created over a hundred dances. Natarajasana – नटराजासन – is dedicated to Lord Shiva.

Natarajasana is an elegant-looking balancing pose which also involves a great stretch for the upper thighs (quads) as well as the spine and the shoulders.

Step by Step

(click on the arrow for audio instructions)

  1. Come to a comfortable standing position with the feet together and arms alongside the body. Inhale, shift your weight onto your right foot, and, bending the left knee, lift your left foot toward your left buttock. Pull the right knee cap up to keep the standing leg straight and strong.

    2. Continue reading »

December 10th, 2009 | Category: Asana, Balancing, yoga practice | 3 comments

Is Yoga a Spiritual Science?

On one of the yoga groups on LinkedIn (Yoga Instructors and Practitioners), one question that is being discussed currently is, “If yoga is a spiritual science, what happens when you take the spiritual out of it?”. Lots of different views have been expressed. I have also been contributing to the discussion by presenting my best understanding of the subject basen on Yoga Sutras of Patanjali. I am giving here my thoughts as I have presented in that discussion group.

Continue reading »

November 30th, 2009 | Category: Meditation, Yoga Philosophy, yoga practice, Yoga Sutra | 5 comments

Home-based Yoga Practice

As many of you are aware, one of my favorite questions to the students in my class is, “have you been practicing yoga at home?”. I only get a very few “yes” nods. Most people seem to practice only when they come to the class which, with a few exceptions, is just once a week for most. Some practice occasionally at home, that too only for a short time.

The importance and need for a home-based personal yoga practice cannot be overemphasized. Patanjali in his Yoga Sutras (sutra 1.14) defines "practice" (abhyasa) as, " it (practice) becomes firmly grounded on being continued for a long time, without interruption and with reverent devotion". Here, Patanjali mentions three qualifications for "practice":

  1. Long time – long time could signify this entire life-time, or longer. Because the purpose of yoga practice is to control the fluctuations of the mind (sutra 1.2), long time could even mean multiple life-times as attainment of samadhi (total absorption in the self) may not be possible in one life. We may or may not attain ‘samadhi’ in this life; however, we all stand to derive all the other benefits from a regular yoga practice.
  2. Without Interruption: Here it strongly suggests fixing a regular schedule for the practice and maintaining it religiously, without interruption. So, let’s say that you decide to practice every morning for 35 minutes. Then, this schedule must be maintained without interruption. A shorter practice done on a regular basis is much more beneficial than to wait for a day when you can spend the full 1.5 hours for your practice.
  3. With reverent devotion: You need to be fully committed to the practice as you appreciate the benefits that it will bring.

Once you start practicing, you will soon begin to realize the benefits and then your commitment will grow accordingly. The most common reason mentioned for not practicing is lack of time. I can easily appreciate the very busy pace of modern life (especially corporate life) which indeed does not leave much spare time. In addition to work, people have family commitments and other social obligations. So it is definitely a challenge to allocate time for yoga practice. However, as with everything else, it is primarily a matter of setting the right priorities. If you consider your physical and mental health as important, then a regular yoga practice must find its place in your top priorities.

How much time should you spend on your daily practice? Well, to get started, I suggest you dedicate twenty minutes every day for it. Spend ten minutes practicing a few rounds of Sun Salutation and about ten minutes for pranayama (breathing techniques). As mentioned above, once you establish a regular practice, you will begin to see the benefits which will motivate you to add some more time to the routine. When additional time is available, you can add other components of the practice, like some more asanas, relaxation and meditation. If you cannot find even twenty minutes in one go, you can split the asana and pranayama between morning and evening.

If you have absolutely no time that you can allocate for yoga, I suggest that you cut down your sleep by about a half hour and use that time for yoga. Because the yoga practice provides tremendous physical and mental relaxation, after a few days of practice, you will never miss your sleep. It is well known that many yogis need only 3 to 4 hours of sleep every night (I personally need only about 5.5 hours of sleep). Once again, it is primarily a matter of putting yoga higher on the priority list.

If you are dealing with specific physical or mental issues and would like recommendations accordingly, please do not hesitate to contact me as I would be happy to provide individualized guidance.

Many of you have asked me for an audio CD of the yoga session that I teach which they can use at home to build their own practice. Well, finally I do have a CD with the basic asana session (about 55 minutes). Please let me know if you would like a copy.

Do you already have a home-based practice? Please share with us your experiences from that practice – how long, what do you practice, has it changed your life in any way, etc? Please add your comments to this post.

November 23rd, 2009 | Category: Pranayama, yoga practice | 7 comments

"Mindfulness Yoga" at Yogaville

Several months ago I received an email from the programs coordinator at Yogaville that they were looking for volunteers to staff many of their upcoming workshops. I thought this would be a great opportunity to spend a weekend at my yoga "alma mater" and also attend the workshop. So, I sent in my preference for a couple of them and ended up staffing the "Mindfulness Yoga" workshop during the Oct 23-25 weekend. The workshop was taught by Rev. Frank Jude Boccio who is a certified yoga teacher as well as a fully ordained interfaith minister; he is also ordained as a Dharmacharya, a dharma teacher in the Buddhist tradition.

Continue reading »

November 3rd, 2009 | Category: Asana, Meditation, Yoga Philosophy | 6 comments

The Meaning and Significance of Namaste


namaste

The word ‘namaste’ is a Sanskrit word and is a compound word consisting of “namas or namah” plus “te”. The word “namah” means to ‘bow down to someone in reverence’ and ‘te’ means ‘to you’. So, ‘namaste’ literally means that “I bow down to you out of respect or reverence”. Namaste is the traditional greeting among the Hindus and is used both as "hello" and "good bye". When two people meet, they greet each other by joining their hands in front of the heart, bow down their head and say ‘namaste’. The extended meaning of ‘namaste’ is that ‘the divinity in me salutes the divinity in you’. We can only bow down to someone else when we recognize that the essence of the other person is divine. Also, in order to bow to someone else, we must be able to surrender our ego. When we do that we are ourselves closer to our own divinity. Hence the above extended meaning.

Grammatical note on Namaste

As mentioned above, Namaste is a compound of "namah" and "te". In Sanskrit, two adjacent words are joined together by using the rules called ‘sandhi rules’. When we apply the rules for these two words, the resulting word is "namaste". The word "namah" is what is called an indeclinable. That means the word does not go through any change when the gender or number of the person addressed is changed. It is derived from the root "nam" (pronounced like ‘numb’ with no ‘b’ sound) which means ‘to bow’, ‘to salute’ as a mark of respect or obeisance. The word "te" is the fourth conjugation of the word "yushmad" which means "you". It should be pointed out here that "namah" is always used with the fourth conjugation of the one being addressed. For example, in "om namah shivaaya" (salutations to Lord Shiva), ‘shivaaya’ is the fourth conjugation of ‘shiva’. The word "te" is singular and is the same for masculine and feminine genders. The first conjugation of ‘yushmad’ is ‘tvam’ and is used generally to address someone who is very close to you, like a close friend, or someone who is junior to you either in age or status. When addressing someone who is an elder or not a familiar person, a more formal form of address ‘bhavaan’ is used. Traditionally, "te" is also used when you are trying to communicate with the supreme being, God or your personal deity. This is to indicate that you have a sense of unity, or closeness with the divine.

Here is a link to an interesting video clip where Pastor Eddie Smith is explaining the meaning of ‘namaste’ to his church congregation.

October 21st, 2009 | Category: Sanskrit, Yoga Philosophy, yoga practice | 2 comments

Meditation


Lotus pose
According to a recent news item that I came across on the net, researchers at the Liverpool John Moores University in UK found that meditation can actually help develop better brain power. In this study, the Buddhist technique of “mindfulness meditation” was used. On further Google search on meditation research, I found this extensive 472-page report, dated June 2007, produced by the Agency for Healthcare Research and Quality, U.S. Department of Health and Human Services. I have just glanced through the report and it seems to provide great details on studies conducted world-wide using a variety of meditation systems (including mantra, Buddhist, yoga, TaiChi etc.). At the end of the report there is a table listing world-wide meditation research activities and the major results found. It is a very impressive report and worth going through.

Continue reading »

October 7th, 2009 | Category: Meditation, Yoga Philosophy, yoga practice | 2 comments

Garudasana (Eagle Pose)


Eagle pose

Garudasana (गरुडासन) is so called because in the final pose it resembles the shape of an eagle, the hands representing the beak of the eagle. In Indian mythology, Garuda was the vehicle that carried Lord Vishnu through the celestial realms.

Step-by-Step

(click on the blue arrow for audio instructions)

  1. Start in the standing position with feet about hip-width apart.

    2. Continue reading »

September 23rd, 2009 | Category: Asana, Balancing | Leave a comment

Vrikshasana (Tree Pose)

With this post, we will begin discussion of some of the balancing poses that are commonly practiced. We will start with the Tree Pose (Vrikshasana) (वृक्षासन) which is one of the most commonly practiced one-leg balancing poses. Here are some of the benefits that are common to all one-leg balancing poses.


tree pose

  1. Develop better coordination and harmony between different parts of the body
  2. Develop a sense of calm, mental stability and patience
  3. Remove stress and nervousness and bring about a state of mental equanimity
  4. Since one of the legs is doing the work of two legs in supporting the weight of the body, this supporting leg gets strengthened.
  5. They help develop not just physical balance, but also a deep sense of mental focus and concentration

The Tree Pose (Vrikshasana) is a relatively simple pose to practice and yet provides all the benefits of the one-leg balancing poses.

Step-by-Step

(click on the blue arrow for audio instructions)

  1. From the standing pose, lift the right foot up, shifting all the weight into the left leg. Turn the right knee all the way to the right resting the sole of the foot against the left thigh.

    2. Continue reading »

August 14th, 2009 | Category: Asana, Balancing, yoga practice | 4 comments

Matsyasana (Fish Pose)


matsyasana

Matsyasana (मत्स्यासन)) or the Fish Pose is an excellent back bending pose. It is usually practiced as a counter pose for a forward-bending pose or the Shoulder Stand (Sarvanagasana). However, the pose has excellent benefits and can be practiced alone as well. In Sanskrit, the word "matsya" means fish. It is believed that one can float like a fish in water in this pose.

Step-by-Step

(click on the play button for audio instructions)

  1. Start in the Shavasana relaxation pose on the back.

    2. Continue reading »

July 4th, 2009 | Category: Asana, yoga practice | One comment

Oh! My Aching Back! (Part 2)

This is a continuation of the discussion of the simple stretches that can help relieve back pain.

Step-by-Step Instructions

Downward Facing Dog (Adhomukha-shvanasana)


Child pose

  1. Start in the child pose with the arms stretched out in front
  2. Inhale in place. With the next exhalation, curl the toes under, pressing down with the toes, lift the buttocks up coming up into the downward-facing dog position. In this position, make an effort to press the heels to the ground while keeping the tailbone lifted up.


    3. adhomukha pose

  3. While inhaling go back to the extended child pose
  4. Repeat steps 2 and 3 for three more breaths
  5. Next time when you come up into the downward-facing dog, stay in the pose for five deep breaths. Every time you inhale, try to lift the tailbone up, and every time you exhale, try to press the heels down.
  6. Finally, lower the buttocks on the heels and rest in child pose

Half Camel Pose (Ushtrasana)


half-camel pose

  1. From the child pose, come up into a kneeling position with the tops of the feet and shins on the ground, thighs vertical, and knees hip-width apart. If needed, fold a blanket under the knees for support.
  2. Place the hands on the waist with the thumbs joined together at the soft spot at the lower spine, just above the tailbone
  3. As you inhale, pressing against the back with the thumbs, tilt your head back as far as comfortable. Make sure that the thighs stay in the vertical position, only the spine is arched.
  4. As you exhale, come back up straight
  5. Repeat steps 3 and 4 for five more breaths, keeping the movement synchronized with the breath
  6. Finally rest in the child pose

Leg Lift (Supta Padangushthasana)

  1. Lie down on your back in shavasana


    2. leglift pose

  2. Bring the feet together and put a strap around the right foot. As you inhale, using the strap, lift the right leg up and try to bring it to a vertical position. Try to keep the left thigh pressed to the floor.
  3. As you exhale, slowly bring the leg down to the floor
  4. Repeat steps 2 and 3 for two more breaths keeping the movement synchronized with breathing
  5. Next time you raise the leg up, hold it up there for four deep breaths. Then, while exhaling, slowly release the leg down.
  6. Repeat the above sequence with the other leg

Lying Spinal Twist (Reclining Supta Padangushthasana)

  1. Lie down on your back. Using a strap, while inhaling raise the right leg up to a vertical position. Try to keep the leg straight, without bending the knee.


    2. supine-twist pose

  2. Shift the strap to the left hand and stretch the right hand in line with the shoulders with the palm facing down. Look over the right shoulder.
  3. While exhaling, start lowering the right leg to your left side. Maintain a constant gentle pull on the leg with the strap while attempting to lower the right foot onto the floor. Try to keep the right shoulder firmly on the ground and try to keep the knee straight.
  4. Hold the final position for five deep breaths
  5. Very gently, while inhaling, raise the leg back up to a vertical position
  6. While exhaling, lower the leg down to the floor
  7. Repeat the above sequence with the other leg

Lying Spinal Twist – Variation

  1. Lie down on your back. Fold the right knee and place the sole of the right foot on top of the left knee.
  2. Stretch the arms into a T-shape (in line with the shoulders)


    3. Supine twist pose

  3. Use the left hand to hold the raised right knee and start gently pulling the right knee to the floor on the left side. Make sure that the right shoulder stays firmly on the ground and keep looking over the right side. You may roll the right hip over the left while trying the bring the foot closer to the floor on the left side.
  4. Stay in the final position for five deep breaths
  5. While inhaling, slowly begin to come up and when the knee is vertical, stretch the leg straight.
  6. Repeat the above sequence on the other side

Wind-relieving Pose (Pavana-muktasana Sequence)

  1. Lie down on your back. Fold the right knee. Lifting the right foot up, hold the right shin with the two hands.


    2. Pavan-mukta pose

  2. While exhaling, gently begin to pull the knee while at the same time lifting the head up. In a conscious effort to round the spine, try to close the gap between the raised knee and the forehead


    3. Pavan-mukta pose

  3. Inhaling, lower the head down
  4. Repeat steps 2 and 3 for three more deep breaths
  5. Repeat the above sequence with the other leg
  6. Now fold both the knees. Lift the feet up and wrap the arms around the knees gently pulling the knees to the chest


    7. Pavan-mukta pose

  7. Exhaling, begin to lift the head up. Again, in a conscious effort to round the spine, try to close the gap between the knees and the forehead
  8. Inhaling, lower the head down
  9. Repeat steps 7 and 8 for three more deep breaths
  10. Finally rest in shavasana

Half Bridge Pose (Setu-bandhasana )

  1. Lie on your back. Fold the knees and place the feet flat on the floor with the heels close to the buttocks. Keep the feet hip distance apart. Keep the arms alongside the body with the palms facing down.


    2. Bridge pose

  2. As you inhale, pressing with the heels, raise the buttocks as high as comfortable. Also, try to roll the shoulder blades back in an effort to lift the chest higher.
  3. As you exhale, gently lower the buttocks down to the floor
  4. Repeat steps 2 and 3 for three more deep breaths
  5. Next time you inhale, raise the buttocks up and hold the position for four deep breaths. In this position, you may try to clasp the hands together under the back, stretch the elbows straight and maintain the effort to lift the buttocks and chest higher
  6. When you are ready to come out of the pose, exhale and gently lower the buttocks down
  7. Relax for three breaths. Now spread the feet slightly wider, just enough so you can hold the ankles with the two hands


    8. Bridge pose

  8. As you inhale, press down with the heels and begin to raise the buttocks up. Also, try to roll the shoulder blades back in an effort to lift the chest higher.Hold the final position for about ten breaths or as much as is comfortable. Keep a gentle pressure with the heels on the floor.
  9. When you are ready to come out of the pose, lower the buttocks with an exhalation; relax in shavasana.
May 22nd, 2009 | Category: Asana, Backache, yoga practice | 3 comments
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