The Yoga rules

By Robin Brain

This indicates a complete absence of sex desire. It is held with very high esteem in the yoga texts. For example. it is described in the Mats)'a pttrana as the highest austerity. Sex urge is one of the very strong urges. It causes great uneasiness whenever it remains unfulfilled.It is perhaps a need which is next in importance only to the vital needs of air, water and food. Desire for sex enjoyment equally overtakes the laymen as well as the learned. Celibacy involves absence not of the sex act alone, but rather a total absence of any thoughts about sex also. It may be said to indicate a complete cessation of what may be called the 'sex complex'. This sex complex has been described in the Katharudropanishad by saying that the sex act has eight aspects, all of which must be avoided by an aspirant of yoga.

This means that abandoning merely the physical act of sex does not serve any useful purpose, because having an urge to watch the members of the opposite sex, or to talk to them whenever an opportunity arises, or to go on thinking about them by engaging the mind in thoughts concerning them, is also often observed to create disturbance and tension in one's mind. But it is a fact of experience that it is almost impossible for an average human individual to keep away sex-enjoyment for all times. In religious literature we find many stories of great rishis (who wanted to obtain the title of Indra), who were deceived and distracted from the rigorous discipline necessary for reaching their goal, when Indra sent one or more beautiful damsels to allure them. It is said in the Manusmriti that women can allure the ignorant as well as the highly educated, and throw them away from the path of mukti. It is, therefore, that the individual who can keep the sex urge well under control, has been praised highly in traditional texts.

It may be argued that an average individual need not abandon sex altogether. It is not a sane attitude to condemn sex as something bad or harmful. Sex has a very important place in the life of an individual, and it should not be denied its proper place. But the overwhelming effect of sex on the minds of modern youth,caused by the world of cinema and advertisement, is definitely posing a serious problem today. Proper training concerning the working of sex, and proper social atmosphere in which the sex urge can be modified by some other useful and strong urge, are the two things which will help a great deal in solving the tremendous problems of sex in the life of modern youth.

A jivanmukta completely overcomes all passions and desires, and with them, the sex urge, too. He is ever free as described by Jnanadeo, (Anubhavamrita) of any tension or disturbance produced by sex.But all other students of yoga. have to struggle with themselves to greater or smaller extent, according to the extent of vairagya in their minds, with a view to overcome the disturbance created by the sex urge. Brahmacharya is no doubt a very arduous but paying aspect of vairagya. As declared by patanjali (Yoga Sutra) it increases tremendously the mental strength (veerya) of an individual which is very useful in silencing the mind.

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By Robin Brain

Purva and paschima are the Sanskrit words for the east and west. In the context of the human body purva means the front side or the ventral side, paschima meaning the dorsal or back side. Tana means to stretch. Thus the name of this asana indicates that in it the back side is stretched. It is also called Paschimottana because the back side faces up (uttana). A third name often given to it is Ugrasana, ugra meaning fierce. This posture is highly talked about in the yoga texts. The description of it in the Shivasamhita as follows: "Keeping the legs straight in front of the body and holding the feet fast with the hands, the forehead is placed on the knees. This is called Paschimottana. One who masters it and practises it every day makes the vayu (air) flow through the dorsal path."

Making the vayu flow through the dorsal path has a great significance in connection with the arousal of the dormant spiritual power called Kundalini. This asana is very important for that because of the stretching influence on the lower back where the Kundalini power is said to reside.

Sitting on the seat, the legs are kept straight in front of the body with the heels on the ground and toes pointing upward. The hands are kept on the thighs with the palms facing downward. The hands are then advanced slowly forward, at the same time bending the trunk forward, and without allowing the knees to be raised even slightly, the toes are grasped with the hands. The forehead is then lowered on the knees. Many people find it impossible to achieve this in the beginning because there is much strain on the hamstring muscles (on the inner side of the knees). But these muscles can be trained to bear the strain within two to three weeks by subjecting them to a steadily increasing stretch every day for a few seconds. If one fails to grasp the feet with the hands on the first day, one should take the hands as near the feet as possible, and remain in that state for a few seconds. The hands may then be brought back to the starting position, and after relaxing for a few seconds the procedure may be repeated again.

There should be no haste and no feeling of undue strain. When one starts grasping the feet with the hands without raising the knees, the head should be kept on the knees and the elbows should be kept on the ground by the two sides of the knees. The duration of the final pose may be increased gradually from a few seconds to begin with, to one minute. This posture exercises the muscles of the limbs and the back, especially the base of the back by stretching them, and improves the tone of the organs in the abdominal cavity. This influence on the abdominal viscera can be enhanced by contracting the anus and pelvis with a deep exhalation during the final pose, and hulding the breath out. This asana helps to reduce the fat accumulated on the belly.

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By Paul Jerard

There are times when Yoga students are temporarily struggling with negative thoughts. This happens to many people because moods can change over the course of hours, days, or weeks.

There are also times, when some people have a natural negative default mechanism in their thinking. For Yoga students to see reality, and experience self-worth, they must develop their awareness skills. A person who is constantly negative may not even realize it.

For anyone to change, they must first be aware of the need to change. However, developing a presence, in the moment, is rare, if the mind is untrained. To train the mind toward self-realization requires daily practice and meditation.

Once awareness is established, a person must want to change. If we are comfortable thinking the sky will fall, why should we change our thinking? For some of us, negative thought becomes a habit and eventually, an addiction.

The person, who carries a "cloud of doom" around, wherever he or she goes, is comfortable with that cloud overhead. If you suggest positive thoughts, you may see a natural resistance to them. Any thought can be twisted into negative energy. It is only natural to go back to thoughts which one is conditioned to think.

So what do you do in the case of a Yoga student who appears to be a natural born pessimist? Do not waste time by lecturing him or her. Do not allow an atmosphere, where students can engage in negative conversations. All students should be discouraged from negative talk or gossip. Strangely, pessimists often attract the worst behavior from dominant personalities.

Make sure your classes are well-rounded, by practicing a variety of Yogic techniques, which will create positive energy flows throughout your class. Whether you are teaching asanas, Pranayama, mudras, mantras, bandhas, or anything else, you want to emphasize positive energy. Avoid focusing on mistakes or poor form. Praising correct technique will create a positive atmosphere.

You can create positive thought, and make a big difference in your students' lives, just by giving general praise, when most of the class is performing a technique correctly.

Most of all - make positive visualization, affirmation, Pranayama, mantra, and meditation, part of your class. It should also be noted that certain Pranayama methods seem to naturally create collective positive thought, when performed in a group setting.

A suggested list of Yogic breathing techniques for positive energy would be: Bhastrika, Kapalabhati, Ujjayi, Anulom Vilom, Bhramari, and Udgeeth Pranayama. There are many more to choose from, but these six techniques would be a very good start.

ฉ Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. http://www.aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: http://www.yoga-teacher-training.org/index.html

By Dustin Bartholomay

Yoga helps depression in many ways. There is no doubt that yoga helps depression. Because of the somatic relationship between the body and mind yoga is perfect for addressing depression. The attitude of depression affects the overall structure of the entire body. When the body takes on the minds depression it takes the posture of depression. Yoga is effective in treating depression because it takes the whole being into consideration rather then only one part. Typically western medicine treats the symptoms of depression instead of going to the root of the problem. Depression starts with a thought. The mind takes on the attitude of this pattern and then body soon follows repeating the pattern of the mind into the structure of the body.

Four ways that yoga helps with depression:

1. One of the main ideas of yoga is to bring balance into our lives. Yoga creates balance in the structure of the body that leads to balance of the mind. Depression is like leaning to far of to one side, it only becomes easier to fall into it the closer you get. Being depressed causes the mind to become obsessed with a particular thought pattern. So in yoga we stand evenly on both feet. This balances our body that leads the mind to balance and out of depression.

2. Practicing asanas makes us strong, flexible and resilient. As these qualities move into our body the mind takes on the similar patterns. With time yoga helps us develop strength to push through depression, flexibility to accept changes in how we believe things should be and resilience to get up every day and carry on.

3. All body fluids and tissues are oxygenated through yoga practices. Watch your breath and notice if it is shallow. Because depression is shutting down our ability to absorb life it is closely related to our breathing pattern. The more depressed you are the shallower breaths you will take. Just try to take a few deep breaths while you are depressed. You will notice instantly you feel better. As you breath deeper can you feel the weight of depression wanting to shut down the breath? Don't let it continue to breath deep.

4. Yoga changes our body's alignment. Notice when you are depressed that it's hard to sit up straight. This downward pull is depression. In fact if you could just sit up straight for a while your depression would gradually ease. It's impossible to have a upright posture and be depressed at the same time. If you really want to be depressed hunch over and drop your head forward, this is depression. Body is not separate from the mind. With yoga practice you don't only understand this concept you put it into action.

Depression is a serious condition that is capable of worsening over time. Get help and surround yourself with friends and family. You can do it! Remember you are not alone we are all here together. We are the same and what one of us goes through we all experience on some level. Remember breath deep, take a yoga class, go for a jog or go dancing. Take one step at a time you will make it through your depression.

Dustin B. was born and raised in Mount Shasta CA. He has practiced yoga for over seven years and is a certified Ashtanga Yoga teacher.

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By Kevin Phoenix

The Pilates exercise and Pilates equipment as we understand it was created by Joseph Pilates.

Pilates was a character and a pugilist who lived in England at the beginning of the 20th century. At the onset of World War 1, he was placed under forced internment along with various German nationals in Lancaster, England. There he taught fellow inmates the concepts and exercises that he had developed during 20 years of self-study and practice in yoga, Zen, and old Greek and Roman bodily regimens.

The exercises are a methodical routine which is intended to develop your body's constitution with balancing, stretching, strengthening and breathing. Devotees testify it can dramatically reshape hips, thighs and backside, improve upon abdominal strength and muscle length and benefit vertebral alignment.

Pilates exercise can not only dramatically alter the way your body looks, but also the way it feels and performs. The exercises set free natural hormones called endorphins in your body which fight pain, stress and relieve depression.

Yoga

Pilates based his teachings on other exercise methods from all round the world, amongst them the mind-body formats of yoga and Chinese martial arts. Resolved to overcome his own ailments, he began to investigate anatomy as well as Eastern and Western forms of exercise, together with Yoga, weight training, gymnastics and acrobatics.

In many regards the conditioning is comparable with yoga, although some declare it is superior to yoga overall since it strengthens the body naturally, improving posture tone and resilience through stretching. The core difference is that whilst yoga requires moving from one static pose to the next without repetitions, Pilates exercise flows via a succession of movements that are more dynamic, systematic and anatomically-based. It's a well-choreographed yoga workout that moves gracefully between static poses and more flexible moves, that are both challenging and relaxing.

Equipment

After a few years, Joseph Pilates was transferred to a different camp where he worked as a nurse/caretaker. It was here that he started developing equipment that would permit his patients to exercise whilst in a prone or sitting position; thereby avoiding heavy strain on the heart and lungs.

This early equipment was made by using springs from beds and rigging them, using timber, so as to allow the confined patients to benefit from movement and resistance.

Although there are more than 500 different exercises described in the Pilates routine, the basic exercises can be performed on a simple floor mat. The exercises can also be performed in your home using ordinary fitness equipment.

Nevertheless there are many pieces of equipment that may be used to advance the benefits of the exercises. Some exercises are performed on specialized Pilates equipment including the Reformer, Cadillac and Ladder Barrel.

Some Pilates equipment, like the classic Pilates Circles, proffer spring resistance, others like the Spine Supporter, offer support, and a diversity of unique exercises for the entire body can be performed on each piece. Often, a purely mat-based practice is a genuine and successful workout by itself, but if you have the occasion to explore some Pilates equipment under the tutelage of a qualified professional, do so.

The most common piece of equipment in any Pilates studio is the Reformer (a movable carriage for pushing and pulling). However a fully equipped specialist gym would have other spring and gravity based resistance equipment, e.g. Reformers Circles, Cadillac/Trap Table, Wunda Chair, Pedipull Barrels and Ladder Barrel

Attire

Unlike other forms of exercise, you are unlikely to get too hot when practicing, so clothing should be light and stretchable. Most people practice in bare feet as you are unlikely to slide on the floor mat.

Fitness

Although you should always follow advice from your doctor before starting any fitness routine, a Pilates workout is measured and controlled with no sudden jarring actions and, unlike many fitness programs, Pilates exercises are not based on the principle "more is better". The moves are very simple and slow, perfect for any fitness level and very likely to be appealing to beginners.

How quickly you get fit depends on several intrinsic factors: your existing degree of fitness, how quickly you understand the concepts, how often you do the workout routine and even how committed you are to continuing.

Pilates exercise is also said to ward off varicose veins, haemorrhoids and low back pain and helps to boost self esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.

You'll probably find that many fitness centres and YMCA's offer Pilates classes, mostly in mat work. Fitness balls are available anywhere exercise equipment is sold, from all the big discount stores, to fitness stores, gyms and studios, and of course, online.

One of the advantages of going to a studio is that you will find it hosts a big family of health-minded people supporting each other in losing weight and improving fitness levels. Professional athletes and dancers, pre- and post-natal women, senior citizens, weekend warriors, and couch potatoes alike are enjoying his unique method of attaining physical fitness.

Conclusion

Pilates exercises improve the body's core, which includes the muscles in the abdomen, back, and buttocks. Pilates exercises can be performed on a mat, with literally hundreds of beginner to advanced moves available in the repertoire for a well-rounded workout on the floor. Pilates exercise does not jar the joints and is particularly useful for those having a history of joint problems.

Pilates exercises also improve the mind's ability to concentrate.

It is not necessary to join a gym or studio to benefit from the exercise, but if you do you will find a wealth of equipment and advice to assist you.

Learn more about Pilates and see demonstration videos at Healthy Body Matters