Yoga

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" rowspan="2" width=150 BGCOLOR="#FFFFFF" TEXT="#080000"> <bR> <div> <B><IMG SRC="0907e770.gif" border=0 width="126" height="119" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <A HREF="yoga_thread_home_page_m.htm#what_is_yoga" TARGET="TRLX_Middle" TITLE="Yoga"><U>What is Yoga</U></A></div> <div> <A HREF="yoga_thread_home_page_m.htm#hatha_yoga" TARGET="TRLX_Middle" TITLE="Yoga"><U>Hatha Yoga</U></A></div> <div> <A HREF="yoga_thread_home_page_m.htm#pranayama" TARGET="TRLX_Middle" TITLE="Yoga"><U>Pranayama</U></A></div> <div> <A HREF="yoga_thread_home_page_m.htm#class_details" TARGET="TRLX_Middle" TITLE="Yoga"><U>Class Details</U></A></div> <div>     <A HREF="yoga_thread_home_page_m.htm#ash" TARGET="TRLX_Middle" TITLE="Yoga"><U>Ash</U></A></div> <div> <A HREF="yoga_thread_home_page_m.htm#saturday_workshops" TARGET="TRLX_Middle" TITLE="Yoga"><U>Saturday Workshops</U></A></div> <div> <A HREF="yoga_thread_home_page_m.htm#personal_philosophy_and_approach" TARGET="TRLX_Middle" TITLE="Yoga"><U>Personal Philosophy and Approach</U></A></div> <div> <A HREF="yoga_thread_home_page_m.htm#basic_safety" TARGET="TRLX_Middle" TITLE="Yoga"><U>Basic Safety</U></A></div> <div> <A HREF="yoga_thread_home_page_m.htm#additional_training" TARGET="TRLX_Middle" TITLE="Yoga"><U>Additional Trainin</U></A><A HREF="yoga_thread_home_page_m.htm#additional_training" TARGET="TRLX_Middle" TITLE="Yoga"><U>g</U></A></div> </td> <td valign="top" colspan=2 height=110 BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <B> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="668" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 49 ><NOBR><div> <B>Complementary Therapies</B></div> <div> <B>             Restoring Balance in Health</B></div> <bR> </NOBR></tD> <tD VALIGN=TOP WIDTH="265"><div> <FONT SIZE="4" COLOR="#333399" FACE="Arial" ><B> </B></FONT><A HREF="index.htm" TARGET="_top" TITLE="Handful Of Cherries"><U><B>home</B></U></A><B> : </B><A HREF="index.htm" TARGET="_top" TITLE="Handful Of Cherries"><U><B>up</B></U></A><B>  :  </B><A HREF="life_coaching_home_page.htm" TARGET="_top" TITLE="Life Coaching"><U><B>previous</B></U></A><B>  : </B><A HREF="health_articles_home_page.htm" TARGET="_top" TITLE="Health Articles"><U><B> next</B></U></A><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B> </B></FONT></div> </tD> </tR> </TABLE></B></div> <div> <B> <TABLE BORDER="2" CELLPADDING="2" CELLSPACING="1" WIDTH="686" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BELOW" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="680"><div> <I>Yoga</I></div> </tD> </tR> </TABLE></B></div> <div> </div> </td> </tr><tr> <td valign="top" height=370 colspan=2 BGCOLOR="#FFFFFF" TEXT="#080000"> <div>  <A NAME="what_is_yoga"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></div> <div> <B>What is Yoga</B></div> <div> The word <I>Yoga </I>shares the same roots as the word <I>yoke </I>or <I>union</I>, and means to unite or yoke together. It refers to the union of mind, body and spirit. It is a system of exercises developed thousands of years ago in India aiming at the balanced, healthy growth and development of an individual at all levels. I think it is one of the few systems of exercise or practice that does encompass all aspects of the individual human. It is distinct from any religion, and, as I see it, the practice of yoga does not interfere with the practice of any existing religion. </div> <bR> <div> The whole practice of Yoga can be summed up in two words - `being aware'. Awareness of what you are doing; what muscles need to work to perform a particular movement or to hold a posture; the quality of your breathing; the quality, location and focus of your attention; the qualities of your motives for doing what you are doing; the qualities of your perceptions... Similarly, the whole philosophy of Yoga could be summed up in the one word - `balance'. Many people's concept of `yoga' is either "Geri Haliwell doing moves that I wish I could do" or "a bearded man sitting cross legged on a mountain top". That of itself is not `yoga'. Yoga is all about a balanced practice, and not overdoing any one thing. It is all about recognising the place and condition that you are currently in. Then looking to improve, and increase in strength, flexibility and clarity at all levels - physical, mental, emotional and spiritual. If any one aspect is emphasised over any other aspect, that is not balanced development. </div> <bR> <div> There are many different types of yoga, and many different traditions and approaches to practicing it. Is one right and another wrong? I don't think so. One fundamental principle of yoga, common to most traditions, is to recognise and become aware of our current condition and position. Having seen that, we can then develop from there onward. That really is the starting point - that and the desire to progress. We are all so different, with different body conditions, personal histories and temperaments. We will all have different starting points. We can generally find a practice from the yoga repertoire to meet our current needs and inclinations. With that in mind there is no-one who cannot safely practice and benefit from yoga.</div> <bR> <div> Another fundamental principle of practice is that yoga is not competitive. It is a road of personal development, which starts with becoming aware of the here and now - the place and condition we are currently in. Then progress from there.  If you judge yourself against another, it is all too easy to either get discouraged, or become proud. Imagine your feelings at being in a yoga class, watching the person next to you easily touch their toes, while you can barely reach your knees. Discouragement is easy, also pushing too hard is easy - but not conducive to safe progress. You are on your road - they are on their road. As you continue the practice, working at your own pace, with awareness in the present moment, you will steadily progress.  Come tomorrow, you will have a history of actions that will inevitably one day bear fruit.</div> <bR> <div> Though there are many different types of yoga, in my experience, most Western yoga classes are primarily hatha yoga classes.</div> <bR> <bR> <div>  <A NAME="hatha_yoga"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></div> <div> <B>Hatha Yoga</B></div> <div> Hatha comes from <I>ha</I><I> </I>= sun, <I>tha</I><I> </I>= moon - meaning the balancing of distinct and often disparate components. Hatha Yoga is the practice of postures (asana) and breathing techniques (pranayama). The human body is an amazing mechanism with all its parts and components being distinct but interdependent. Yoga aims at balancing, harmonising and integrating all the components that make up a human being. From this balanced integration comes health, equanimity, and clarity of perception. </div> <bR> <div> Yoga asanas were devised for perfecting the economy of the body and when practised correctly they work on all the organs deep within as well as on all the muscles and ligaments, particularly those of the spine. They strengthen and tone all the body structures, as well as increasing flexibility and range of movement in all the joints. A significant proportion of all disease and dysfunction today derive ultimately from reduced strength, movement and clarity.</div> <bR> <div> Yoga asanas draw the mind and the body together enabling you to concentrate. The state of our minds is reflected in the state of our bodies, and vice versa. Practicing yoga means learning to know ourselves. It means starting to see and deal with the factors that cloud our perception of both ourselves and the world around us. It teaches us to find unity and harmony within ourselves. It teaches the art of living. It awakens clarity of perception. It allows us to live with wisdom and sound judgment.</div> <bR> <bR> <div>  <A NAME="pranayama"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></div> <div> <B>Pranayama</B></div> <div> <I>Prana</I><I> </I>is a Sanskrit word for `energy'. It is the vital etheric force, or life-force. It is the energy essence present in all of creation.  It is closely related to the air we breathe but distinct from it. <I>Yama </I>means `to control' or `to restrain'. So <I>pranayama </I><I> </I>can be described as the practice of controlled inhalation and exhalation with retention. </div> <bR> <div> The typical western yoga class is generally primarily physical asanas, with possibly some pranayama and relaxation. The pranayama techniques done are commonly the main practices like Ujjayi (throat breath), nadi shodana (alternate nostril breath), bhastrika (bellows breath) and kapalabhati (shining skull ). These are generally done for a number of rounds as is comfortable on the way to relaxation. Hence a predominantly physical practice.</div> <bR> <div> However, pranayama is also a practice in its own right. There are a number of schools of yoga in which pranayama is treated much more fully. Swami Gitananda's teaching is one of these. In this and teachings derived from this, we look more closely at pranayama. Not just the commonly done practices, but the precursors to those practices. For example, you will never gain the full benefit of a practice like nadi shodana while you remain unaware of the musculature of the breathing apparatus. Swami Gitanda speaks of two primary building blocks - The Mahat Yoga Pranayama (Full Breath) and the Sukha Purvakha Pranayama. If these are not practiced initially, the more “advanced” practices are built on a weak and incomplete foundation.</div> <bR> <div> The Mahat Yoga Pranayama is the first breathing pillar. It brings awareness into the physicality of the lungs and apparatus of breathing. It highlights the three sections of the lungs, ie lower lung or abdominal section (adham), middle lung or intercostals (madhyam) and upper lung or clavicular (adhyam). Without this practice the instruction “breathe in” results in a rather general unspecific response - in and up. There is movement, but it is not focussed and not localised. With this practice of breathing into specific areas, you start to work with fine movements of specific muscle groups. You start to feel awareness of not only the musculature moving, but the ribs as well and the feel of the activation of specific lung tissues in the different places.</div> <bR> <div> The Sukha Purvakha Pranayama is the second main pillar of pranayama preparation. In this practice you leave off the physicality of what parts of the body are driving the breath, and where the breath is going. You start to deal with the act of breathing. Feel an in breath, feel an out breath, feel a breath hold. You start becoming aware of the duration of the components of the breathing cycle. The word sukha means sweet or symmetrical. The word purvakha means `the parts between'. In its simplest form this is a straightforward in breath and out breath, each the same duration with no hold in or hold out. As the practice develops, we work with breath holds in and out, an various combinations. The significance of the sukha element in this is that all the parts of the breath cycle are the same length. The work here is to gradually increase the duration of each round, and also the number of rounds done.</div> <bR> <div> Having spent time on the two foundation pillars, when you do start on the “more advanced” pranayama practices, the whole practice of breathing is at a very different level to that before you started.</div> <bR> <div> Personally I have found the practice of pranayama to be one of the most significant and far reaching practices I have encountered for a long time. This is not to say that pranayama is superior to asana, or should be done more. Rather that there is a wealth of benefit and experience in pranayama that is often overlooked. It is good to study it specifically, then it can be more wholly incorporated into an full balanced practice.</div> <bR> <bR> <bR> <div>  <A NAME="class_details"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></div> <div> <B>Class Details</B></div> <bR> <div>  <A NAME="ash"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><B>Ash</B></div> <bR> <div> <B><U>Please note:</U></B><B><U> </U></B></div> <div> <B><IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">These public classes are currently on hold for the foreseeable future.   </B></div> <bR> <div> <I>I am currently taking a small class from my home in Ash on Thursday evening. These would not be suitable for beginners. They reflect my own </I><I>Salute to the Sun</I><I> </I><I>pr</I><I>actices  incorporating elements out of the Ashtanga  sequences and elements out of the Shadow Yoga sequences of Shandor Remete. (I have only relatively recently encountered Shadow Yoga and I have been very, very impressed with it.)  If you would be interested in  joining us at some point in the future please contact me.    -ds 30/03/2007</I></div> <bR> <bR> <div> I hold a mixed ability, drop in class on Thursday evenings. This will be at: </div> <bR> <div> <B> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="608" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 48 WIDTH="89"><div> Place: </div> </tD> <tD VALIGN=TOP WIDTH="508"><div> Methodist Church Hall,</div> <div> Warf Road, </div> <div> Ash Vale, Surrey. </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="89"><div> Time: </div> </tD> <tD VALIGN=TOP WIDTH="508"><div> Thursday evenings - 6:30 to 8:00 pm.</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 16 WIDTH="89"><div> Cost: </div> </tD> <tD VALIGN=TOP WIDTH="508"><div> £5.00  </div> </tD> </tR> </TABLE></B></div> <bR> <div> This is about 300 meters up Warf Road past Vale Furnishers at Ash Warf, not far off the A331. It is a little way past Budgeons on the right hand side of the road, but before the Doctor's Surgery at the corner.</div> <bR> <div> There is no requirement for previous experience. If you have previous experience, hopefully we can progress from there. The classes are drop-ins in that you can attend when you can, and there is no booking or paying up front for a block of classes. Please bring a non slip mat or towel to work on, and wear clothes in which you can move comfortably. Bring something warm to put on afterwards for breathing practice (pranayama) and relaxation (In cold weather, perhaps a blanket also). I generally have a few spare yoga mats available - first come first served. I also carry a few mats for sale - please ask for details.</div> <bR> <div> This venue has a reasonable maximum number of about 15 (first come, first in). </div> <bR> <div> The sequence is usually something along the lines of physical posture work (asana) followed by breathing work (pranayama), some focusing or concentration work (dharana) or meditation and relaxation. The work that I do is influenced by Ashtanga and Iyengar Yoga so some people might find it hard.</div> <bR> <bR> <div>  <A NAME="saturday_workshops"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="2" COLOR="#003399" FACE="Verdana" ><B>Saturday Pranayama Workshops</B></FONT></div> <bR> <div> [Please note - these workshops are on hold until further notice.]</div> <bR> <bR> <bR> <div>  <A NAME="personal_philosophy_and_approach"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A><FONT SIZE="2" COLOR="#003399" FACE="Verdana" ><B>Personal Philosophy and Approach:</B></FONT></div> <bR> <div> I have been involved with yoga and the principles of yoga for about 30 years, influenced by many approaches including Iyengar, Ashtanga, Shadow Yoga and Surat Shabd Yoga. I started my journey of teaching in the 1980s in Iyengar Yoga and achieved a Yoga Teacher Training diploma through the British Wheel of Yoga in 2001, and additional training in Pranayama in 2004. In addition my yoga practice has been influenced by my training in osteopathy, naturopathy, cranial osteopathy, craniosacral therapy, Tai Chi and Chi Kung. </div> <bR> <div> Some of the central principles that I try to thread through all of my classes include:</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">working with opposing muscle groups - working muscles in contraction followed by stretching those muscles. </div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">working into heat - work to build up some heat, I think this is an excellent way to get structural change into the tissues. I think Ashtanga and Bikram yoga are particularly good in this regard.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">working with breath - breathing is central to life and is generally paid little attention.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">working into the end of range of movement - this increases flexibility and awareness of safe practice.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">working with awareness - this leads to increased levels of concentration and perception on many levels  which is the direction in which yoga practice leads.</div> <bR> <div> The class sequence is usually something along the lines of physical posture work (asana) followed by breathing work (pranayama), some focusing or concentration work (dharana) and relaxation. </div> <bR> <div> Recently my classes tend to be aimed at those with more experienced. When I have more time available I will continue with the beginner and intermediate classes. </div> <bR> <bR> <div>  <A NAME="basic_safety"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></div> <div> <B>Some Basic Safety</B></div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Don't eat anything 4 hours before a practice session</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Non-slip mats and appropriate clothes - it is preferable to work on a non-slip mat, rather than a towel or blanket directly on the floor wearing comfortable clothes that do not hinder movement. I generally carry a few spare mats</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Back bends - it is very easy to over work the lumbar spine when doing back bending asanas like “upward facing dog”, particularly when done without awareness, or when tired.</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Menstruation and inverted postures - for health reasons it is not recommended for women to do full inverted postures like “shoulder stand” when menstruating</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">If you have any health / medical conditions that could be adversely affected by exercise, you should make sure the teacher knows. This includes: </div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">A history of musculo-skeletal problems</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Pregnancy</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Heart and blood pressure issues</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Recent surgery, trauma or illness</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Eye problems (eg glaucoma)</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Ear and balance problems</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Epilepsy</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">Listen to your body - "if it feels wrong then stop"</div> <div> <IMG BORDER="0" SRC="Symb075c00b700c899330000.png" HEIGHT="13" WIDTH="24" ALIGN="bottom" HSPACE="0" VSPACE="0">When in doubt ask</div> <bR> <div> Above all - yoga practice should be an enjoyable experience. If you have any queries or concerns about any aspect of the class, or the content, please don't hesitate to contact me.</div> <bR> <bR> <div>  <A NAME="additional_training"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></div> <div> <B>Additional Training</B></div> <div> In 2005 I completed a  Pranayama teacher training course with Philip Xerri.  I found it an excellent course and would thoroughly recommend it to anyone interested.</div> <bR> <bR> <div> Dale Spence (ND,DO,BWY Dip)</div> <div> March 2007</div> <bR> <bR> </td> </tr></table></body>