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Unit5
The term yoga comes from a
Sanskrit word which means yoke or union.
Traditionally
yoga
is
a
method
joining
the
individual
self
with
the
Divine,
Universal
Spirit
or
Cosmic
Consciousness.
Physical
and
mental
exercises
are
designed
to
help
achieve
this goal, also
called self-transcendence or enlightenment. On the
physical level, yoga
postures , called
asanas, are designed to tone, strengthen, and
align the body. These
postures are
performed to make the spine supple and healthy and
to promote blood
flow to all the
organs, glands, and tissues, keeping all the body
systems healthy. On
the mental level,
yoga uses breathing techniques(pranayama) and
meditation (dyana)
to quiet, clarify,
and discipline the mind. However experts are quick
to point out the
yoga is not a
religion, but a way of living with health and
peace of mind as its aims.
Yoga in America
Douglas
Dupler
1.
Yoga
originated in ancient India and is one of the
longest surviving philosophical
systems
in the world. Some scholars have estimated that
yoga is as old as 5,000
years;
artifacts detailing yoga postures have been found
in India from over 3,000
B.C. Yogis
claim that it is a highly developed science of
healthy living that has
been tested and
perfected for all these years. Yoga was first
brought to America in
the late 1800s
when Swami Vivekananda. an Indian teacher and
yogi, presented a
lecture
on
.meditation
in
Chicago.
Yoga
slowly
began
gaining
followers,
and
flourished
during
the
1960s
when
there
was
a
surge
of
interest
in
Eastern
philosophy. There
has since been a vast exchange of yoga knowledge
in America,
with many students going to
India to study and many Indian experts coming here
to teach, resulting in the
establishment of a wide variety of schools. Today,
yoga
is thriving, and it has become
easy to find teachers and practitioners throughout
America.
A
recent
Roper
poll,
commissioned
by
Yoga
Journal,
found
that
11
million
Americans
do
yoga
at
least
occasionally
and
six
million
perform
it
regularly. Yoga stretches are used by
physical therapists and professional sports
teams, and the benefits of yoga are
being touted by movie stars and Fortune 500
executives.
Many
prestigious
schools
of
medicine
have
studied
and
introduced
yoga techniques
as proven therapies for illness and stress. Some
medical schools,
like UCLA, even offer
yoga classes as part of their physician training
program.
2.
There
are
several
different
schools
of
hatha
yoga
in
America;
the
two
most
prevalent
ones
are
Iyengar
and
Ashtanga
yoga.
Iyengar
yoga
was
founded
by
B.K.S.
Iyengar, who is widely considered as one of the
great living innovators of
yoga.
Iyengar
yoga
puts
strict
emphasis
on
form
and
alignment,
and
uses
traditional
hatha
yoga
techniques
in
new
manners
and
sequences.
Iyengar
yoga
can be good for
physical therapy because it allows the use of
props like straps and
blocks to make it
easier for some people to get into the yoga
postures. Ashtanga
yoga can be a more
vigorous routine, using a flowing and dance-like
sequence of
hatha postures to generate
body heat, which purifies the body through
sweating
and deep breathing.
3.
Yoga routines can take anywhere from 20
minutes to two or more hours, with one
hour
being
a
good
time
investment
to
perform
a
sequence
of
postures
and
a
meditation. Some yoga routines,
depending on the teacher and school, can be as
strenuous
as
the
most
difficult
workout,
and
some
routines
merely
stretch
and
align
the
body
while
the
breath
and
heart
rate
are
kept
slow
and
steady.
Yoga
achieves its best results when it is
practiced as a daily discipline, and yoga can be
a life-long exercise routine, offering
deeper and more challenging positions as a
practitioner
becomes
more
adept.
The
basic
positions
can
increase
a
person's
strength,
flexibility and sense of well being almost
immediately, but it can take
years to
perfect and deepen them, which is an appealing and
stimulating aspect of
yoga for many.
4.
Yoga is usually best learned from a
yoga teacher or physical therapist, but yoga is
simple
enough
that
one
can
learn
the
basics
from
good
books
on
the
subject,
which are plentiful. Yoga classes are
generally inexpensive, averaging around 10
dollars per class, and students can
learn basic postures in just a few classes. Many
YMCAs,
colleges,
and
community
health
organizations
offer
beginning
yoga
classes
as
well,
often
for
nominal
fees.
If
yoga
is
part
of
a
physical
therapy
program,' it can be
.reimbursed by insurance.
5.
Yoga can also
provide the same benefits as any well-designed
exercise program,
increasing
general
health
and
stamina,
reducing
stress,
and
improving
those
conditions brought
about by sedentary lifestyles. Yoga has the added
advantage of
being a low- impact
activity that uses only gravity as resistance,
which makes it
an excellent physical
therapy routine: certain yoga postures can be
safely used to
strengthen and balance
all parts of the body.
6.
Meditation
has
been
much
studied
and
approved
for
its
benefits
in
reducing
stresses-
related
conditions.
The
landmark
book,
The
Relaxation
Response,
by
Harvard
cardiologist
Herbert
Benson,
showed
that
meditation
and
breathing
techniques for relaxation could have
the opposite effect of stress, reducing blood
pressure
and
other
indicators,
Since
then,
much
research
has
reiterated
the
benefits
of
meditation
for
stress
reduction
and
general
health.
Currently,
the
American Medical
Association recommends meditation techniques as a
first step
before medication for
borderline hypertension cases.
7.
Modern psychological Studies have shown
that even slight facial expressions can
cause
changes
in
the
involuntary
nervous
system;
yoga
utilizes
the
mind/body
connection, that
is, yoga practice contains the central ideas that
physical posture
and alignment can
influence a person's mood
and self-
esteem, and also that the
mind can be
used to shape and heal the body. Yoga
practitioners claim that the
strengthening
of
mind/body
awareness
can
bring
eventual
improvements
in
all
facets of
a person's life.
8.
Yoga can be
performed by those of any age and condition,
although not all poses
should be
attempted by everyone. Yoga is also a very
accessible form of exercise;
all that
is needed is a flat floor surface large enough to
stretch out on, a mat or
towel, and
enough overhead space to full raise the arms. It
is a good activity for
those who can't
go to gyms, who don' t like other forms of
exercise, or have very
busy
schedules.
Yoga
should
be
done
on
an
empty
stomach,
and
teachers
recommend
waiting
three
or
more
hours
after
meals.
Loose
and
comfortable
clothing should
he worn.
9.
Beginners
should exercise care and concentration when
performing yoga postures,
and not try
to stretch too much too quickly, as injury could
result. Some advanced
yoga
postures,
like
the
headstand
and
full
lotus
position,
can
be
difficult
and
require strength, flexibility, and
gradual preparation, so beginners should get the
help of a teacher before attempting
them.
10.
Yoga
is
not
a
competitive
sport;
it
does
not
matter
how
a
person
does
in
comparison with others, but how aware
and disciplined one becomes with one's
own
body
and
limitations.
Proper
form
and
alignment
should
always
be
maintained
during
a
stretch
or
posture,
and
the
stretch
or
posture
should
be
stopped when there is pain, dizziness,
or fatigue. The mental component of yoga
is just as important as the physical
postures. Concentration and awareness breath
should
not
be
neglected.
Yoga
should
be
done
with
an
open,
gentle,
and
non-
critical
mind:
when
one
stretches
into
a
position,
it
can
be
thought
of
as
accepting and working on one's limits.
Impatience, self-criticism and comparing
oneself
to
others
will
not
help
in
this
process
of
self-knowledge.
While
performing the yoga of
breathing (pranayama) and meditation (dyana), it
is best
to have an experienced teacher,
as these powerful techniques can cause dizziness
and discomfort when done improperly.
11.
Although yoga originated in a culture
very different from modern America, it has
been
accepted
and
its
practice
has
spread
relatively
quickly.
Many
yogis
are
amazed
at how rapidly yoga's popularity has spread in
America, considering the
legend
that
it
was
passed
down
secretly
by
handfuls
of
adherents
for
many
centuries.
12.
There can still be found some
resistance to yoga, for active and busy Americans
sometimes find it hard to believe that
an exercise program that requires them to
slow
down,
concentrate,
and
breathe
deeply
can
be
more
effective
than
lifting
weights or running,
However, ongoing research in top medical schools
is showing
yoga's
effectiveness
for
overall
health
and
for
specific
problems,
making
it
an
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