of development—physical, mental, and spiritual. Yoga claims that there is no artificial separation between that which is body and that which is mind. This is the logic behind the fact that all yoga instruction begins with the physical, with hatha yoga, the philosophy of physical well-being. The goal is to gain control of the body’s energy flow and to direct it in positive, healing ways. The vital energy called chi by the Chinese and ki by the Japanese is called prana in India. Prana is everywhere and in everything; it is the basic force that animates all matter. In the study of yoga the life force or prana is closely associated with breathing practices that control and direct this important energy. Freed and able to flow throughout the body, it can stimulate both body and mind; blocked and distorted, it can sap and deplete our vitality.
The postures and breathing techniques of hatha yoga combine to provide vibrant energy and well-being. Each posture is enhanced by the addition of proper breathing (pranayama). The stretches, breathing, and deep relaxation exercises of hatha yoga balance and tone the entire body. They provide an effective method for dealing with our normal fast-paced lives, and give quick, observable results in relieving stress and tension.
The name hatha is made up of two Sanskrit roots: ha, which stands for the sun, and tha for the moon. In the science of hatha yoga, the right side of the body is the positive, male, sun, heat side, the left side is the negative, female, moon, cool side. Through the practice of hatha yoga the two sides and their characteristic forces are brought into balance. Thus one can obtain physical health, mental clarity, and steady strength of mind and character. The practice and eventual mastery of the postures and breathing patterns result in a balanced and steady mind and body.
Hatha yoga asanas (bench or steady positions) are designed to give maximum flexibility and strength to the skeletal, muscular, and nervous systems. They stretch and strengthen the spine and work, with the aid of breathing exercises, to balance and revitalize the body. While doing the stretches the vital organs are massaged and blood circulation is increased. The asanas are practiced not only to achieve a state of well-being but as a preparation for meditation. To meditate effectively, it is important to have a strong, flexible body that is able to remain in a meditative posture for long periods without becoming fatigued.
You notice that the asanas are named for animals and natural phenomena. The reason for this can be found in the Vedas, ancient Hindu scriptures, which describe how yoga exercises were created and designed by the king of yogis, Lord Shiva, at the beginning of time. Lord Shiva observed how animals remained strong and healthy in harsh and varied environments. After studying their breathing and sleeping patterns as well as their movements, he isolated the underlying techniques that enabled them to survive efficiently and, from them, developed the hatha yoga system.
Hatha yoga is presented in fuller detail because it is the main subject of this book. However, it is useful and interesting to gain an overview of the entire yogic system.
Mantra Yoga
A mantra is a repeated phrase. Japa is the term used to describe the actual repetition. Therefore, mantra yoga is sometimes called japa yoga. Followers of mantra yoga repeat certain mantras thousands of times. A mantra takes the place of usual thought patterns and focuses the mind on the vibration of the mantra. The mantra and its goal merge and become one and the same.
Bhakti Yoga
Bhakti yoga involves concentration and meditation on the divine. It is the yoga of faith, devotion, and worship. People engaged in appreciating art, music, or nature practice bhakti yoga whether or not they call it by that name. Service toward humanity and animals and an unselfish striving to see the universal principle in all things is the path of one practicing this yoga. Bhakti yoga is often combined with mantra yoga. Chanting the mantra with love, the yogi becomes inspired and filled with bliss.
Karma Yoga
This is the yoga of action. Its name comes from the Sanskrit kri, which means “to do.” It is based on the law of cause and effect, with good deeds producing good results. Followers of karma yoga feel that they are a necessary unit in the whole process of life.
Jnana Yoga
In Sanskrit jnana means “to know.” This is the path of knowledge or intellectual attainment. The truths of existence and the nature of the self are examined. In this yoga students focus on themselves, not as the body, feelings, personality, or intellect, but as their user. This yoga raises the seeker above limitations and attempts to recognize the similarities and truths in all philosophies.
Raja Yoga
Raja signifies royal, or kingly. This is the yoga of self-mastery through mental control. It seeks to gain control over the stream of thoughts, attempting to check that flow and still the mind by means of concentration (dharana) and contemplation (dhyana). By these practices a state of superconsciousness (samadhi) may be reached. Raja yoga is closely linked with hatha yoga and the two are often practiced together. Hatha yoga aims at mastering the body and raja yoga aims at mastering the mind.
Laya Yoga
This term, meaning “latency” in the sense of hidden, defines a type of yoga applied to stilling the mind in order to awaken and direct the inner force called kundalini. The kundaini is seen as a life force that purifies the body by traveling through each of the energy centers (chakras).
How Yoga Can Benefit You
The following benefits have often been recorded by women who regularly practice yoga at least three times a week: weight loss; relief from such conditions as insomnia, headache, backache, constipation, sinusitis, and asthma; improved balance and posture; improved concentration; increased strength and flexibility; reduced mental strain, stress, and tension; improved relaxation; improved circulation and breathing; and improved condition of skin, eyes, and hair. These and many other positive changes occur through a regular commitment to practice yoga because it is a complete program that involves the entire individual physically, mentally, and spiritually. A basic premise is that a definite exists between mind and body, that whatever affects one affects the other.
One of the most rewarding aspects of yoga practice is discovering how mind and body can unite in a harmony of movement and coordination. You will open to new vistas of understanding about yourself. While participating in many other forms of exercise it is possible to allow your mind to wander. In yoga, your mental focus on the stretch, coordinated with deep and regular breathing, produces an internal and external unity that gradually increases with practice. This concentration eventually becomes a form of mental discipline that you can apply to all phases of your life.
Yoga is extremely beneficial for anyone of any age. With continued practice of this versatile system of exercise, you can see results quickly because, as you release tensions, you liberate vast resources of energy.
Practicing yoga also promotes a high level of organic health. It can help you to keep a youthful bearing and outlook which radiate feelings that every woman wants, energy, beauty, and poise.
Yoga increases circulation and flexibility. Your spine provides the housing for the central and autonomic nervous systems, and thus your entire body benefits as your spine becomes more flexible. Movement can become a pleasure as your joints begin to function with greater ease, and your muscles start to work more smoothly and efficiently.
Many women are first drawn to yoga as a way to keep fit and supple. Others come seeking relief for a specific complaint. Whatever your reason, it can become an important part of your life as an instrument for your wellbeing and self-discovery.
Getting Started
It is helpful to set aside a specific time each day to work with this book. You will need at least a half hour when you know
