Archive for the ‘Yoga’ Category

Body Postures and Fitness Connection

On a normal daily basis, we do not pay any attention to our own anatomy or body postures. We are totally unaware as to how our body is moving and what we are doing. This is also true for persons who are in exercising, weight training or athletics. Are we aware as to how we use our hands and legs? How do we grasp or twist or bend? In fact there are so many simple things we take for granted; like sitting down and getting up or lying down on the bed.

You may well ask as to what is the connection between all these and fitness? The human body is one fully inter-connected structure which is held in place by the musculo-skeletal system. Any impact in any place affects the whole body. If your back has a weakness then over a period of time, fitness will suffer. If you have a knee problem, you can exercise less, causing weight gain.

Key Body Parts

The key body parts which get impacted continuously (due to incorrect postures) are the back, spine and heart. It is obvious that these are the key parts which keep the body active every instant. Surprisingly, most fitness professionals as also health professionals are not aware as to certain basic guidelines about postures and movements. There is also minimal awareness about exercising. Moderation is the key in everything. Also, all exercises are not suited for everyone. If you want fat related weight loss, it is not going to happen by weight training in a gym. It can only cause damage.

Similarly, running and practicing for marathons is the surest way to damage your knees in the long run. There are many such facts available; it is just that we do not know them or ignore them. How can running be bad for health? Our ego does not allow us to accept this.

Postures and Movements

Having understood the importance of postures and movements, let us look at the key movements which cause a lot of problems in the long run (in all age groups).

Sitting Correctly

The worst way to sit is in a chair or a sofa with your feet down on the floor. This is how we actually sit throughout our lives without realizing how damaging it can be.

The best way to sit is with your feet up and folded in a cross legged position. We can keep shifting the legs on either side to provide relief, but the feet have to be up at the hip level. Keeping your legs up have a huge benefit for the heart. The workload of the heart is cut by fifty percent or more, just by sitting with your legs up.

Additionally, sitting in this fashion, provides a subtle and gentle massage to the digestive organs, ensuring good digestion and removal of problems like gas and acidity.

The other important benefit is to massage and strengthen the reproductive organs. Initially it may be difficult to sit like this because we are not used to it. With regular practice of some good online yoga programs, you will be able to sit with your feet up without any discomfort.

Lying Down and Getting Up

We all lie down on bed and get up multiple times during the day. However, we do not give any thought as to how we do this. We get up and lie down straight, using our back. This is one of the main causes of slow and steady deterioration of the lower and upper back.

When we want to lie down, first sit sideways and taking support of your hands, lie down on the side. Then roll over on your back.

Similarly while getting up, first roll over to one side and taking support of your hands, get up in a seated position. This will take care of your back and spine fitness by as much as seventy percent even without any exercise.

Bending as A Posture

The other mistake we make is while bending down. Whenever we bend, ensure two things:

• Bend your knees a bit while bending forward. Even if you are not lifting anything heavy, bend forward with your knees bent. This will protect your back to a large extent and also avoid undue strain on the stomach.
• While bending forward or rising up again, make sure that your back is not curved or hunched. Always bend from the hip to lower your body and not your lower back. This takes away all the back related problems and keeps it very fit.

Fitness Postures Conclusion

The above three were the main movements and body postures which are causing orthopedic problems, lower back pain, slipped disc and heart problems. If we take care of just these three, then fitness levels will increase dramatically even in old age.

However, this is not so easy and one needs to practice Yoga to train yourself. The best programs for postures are online yoga classes from wellzee. Do pick up a program that suits your requirement and let great fitness enter your body.

A lot of individuals today are trying to get in shape. Any progress made is very good. Being able to sustain and improve is even better. There is no alternative to good health than to be fit. However, fitness is being taken to the extreme. A lot of incorrect information is being spread under the garb of ‘experts’ advice’ mode. This is causing much more damage than benefits.

Myths About Fitness

• More is better. Pushing harder and faster and straining your self more all the time is the norm. Nothing could be further from the truth. This approach actually damages the body and builds up stress.
• Do a lot cardiovascular exercise and remain slim. As a result we see people trying to run marathons all the time and practice for it. Unless you are an athlete who is in a certain training and diet regimen 24×7, this approach is going to damage you. Knees problems in later age, excessive fatigue and stress at a later stage are inevitable.
• Working out more and a greater number of hours at the gym is better. As a result we see people spending even up to two to three hours daily at the gym. This is not required at all. If you also have a job or a business which is full time, then this approach is going to harm you.
• Working out at any time at any cost is another myth. Exercise times are early morning and evening till around seven p.m. Anything after that will adversely affect your metabolism. The body kicks into rest mode after sunset and hormones are released to relax and rejuvenate the system. At this time, we cannot be exercising. Same is the case in afternoons.
• Exercising as a stress buster is the biggest and most harmful myth ever. When you are stressed due to family or work pressures and have deadlines, do not exercise at all. Just go for a leisurely stroll. Exercising with stress leads to many diseases and in many cases has also lead to sudden death in young individuals.
• Being obsessive about ‘eating right’ is another problem. To remain fit you need not be worried about diet plans and fad diets. Just eat healthy and sensibly. Do not fall into the ‘how much carbs, proteins, calories’, trap. You can get a balanced diet plan from wellzee to understand how to eat correctly.
• You have to look in a certain way to be able to call your self fit. There is no standard. Each individual is unique and everyone’s body operates totally differently. So do not go by media reports on fitness. Even slightly overweight persons or those with love handles can be more fit than ones with flat tummies and six pack abs.

What is Fitness

The next logical query then would be, what is being fit all about? Fitness is a little beyond how your body looks. Let us see some of the parameters of being fit.

• Health is great with minimal diseases and good immunity.
• The body is fit; which means that it is flexible and physically active without any discomfort.
• You are much better off than you were before. There is no eventual goal to fitness. However, if you are better off than before then you are fitter. So do not compare with someone who has better genes than you.
• Understand your body type and then assess your fitness. Even overweight or very slim people
• can be very fit with no ailments and good immunity.
• If you are making progress, then ensure you are not slipping back all the time. Fitness is long term. If you are doing the right things in the right way, the body automatically holds on to the gains made. If you are slipping back, it is not the body, but your lifestyle which is the culprit.
• If there is overall lesser stress, then that is one of the key signs of fitness.
• After any exercise routine if you are fatigued and too tired, then there is something incorrect happening.
• If your complexion is better in general, that means you are getting fit.
• You get lesser cravings for food and variety and prefer your routine to going out and partying, is another positive sign.

Becoming Super Fit

Now that we know what is it to be fit, we will see how to become super fit:

• Always exercise in moderation. Try and do something five times a week and not two or three times. That can actually be more harmful
• Try and move your body four to five times a day. Keep taking strolls, stretching or take a walk for five to ten minutes in and around your office. Constant physical movement is the key to fitness.
• Eat light and healthy. Avoid eating to your full capacity. In case you feel hungry between meals, you can always snack light and healthy. Have lime juice, salads, fruits, smoothies or shakes. Avoid foods which are high on sugar, butter, flour, preservatives, baking additives, salt and sugar free substitutes.
• When faced with a lot of stress, just rest and do not exercise. Take a long and gentle walk at such times.
• Avoid alcohol totally if you can.
• Eat less of meats and more of grains, pulses, vegetables and milk.
• Walk a lot whenever you get the chance.

The Best Way to Be Super Fit

We have seen what it takes to be super fit. However, the best way to remain absolutely fit and healthy without any damage to the body or diseases is very simple. Follow a yoga for fitness program or yoga for weight loss program from wellzee. Change your life and become super fit with our online yoga programs.

Background

Obesity or being overweight greatly increases the chances of various diseases creeping in over a period of time. Across the world it is estimated that more than one third of all individuals in every age group are overweight or obese. This proportion is rapidly increasing and expect to cross forty five percent.

Measurements for being Fat

There are many ways in which one can find out if an individual is fat. Some of the ways in which we can know if we are fat are:

• If you look visibly more bulky than you were before, you are putting on weight.
• If you weigh yourself and are steadily and consistently putting on weight, it could be an indication that you are putting on weight. However, this may not hold true if you are exercising a lot and natural hunger is increasing.
• Fluctuations in weight are normal based on weather, age and activity levels. A fluctuation of five to seven percent of your body weight is fine. If it is more than you could be on your way to getting fat.
• There are many individuals who are always worried about putting on weight. They may look fine but are always worried. Such persons should measure their fat percentage and waist to hip ratio. These calculators are available on the net for free. If your body fat percentage is more than 23% for men and more than 25% for women, you could be overweight. The higher the percentage, the fatter you are. Similarly, we have hip to waist ratios and Body Mass Index or BMI.

Reasons for Becoming Fat

There are many reasons in today’s day and age for putting on weight. Some of the most prominent ones are:

• Lack of physical activity
• Incorrect eating habits
• Stress is a key factor in weight gain
• Water, food and air which is polluted. Metals, plastic, chemicals and a lot of other unwanted elements are present which cause a problem

Weight Loss Options

There are many weight loss options available. So one need not get disheartened. We can walk, swim, jog, play games, dance, martial arts and so on. We should select something we will enjoy and then practice at least four times a week. We can also keep changing options for variety. With so many options it is easy to lose weight and also have fun. For those who do not like to do something physically taxing and have a lack of time, can practice yoga asanas.

Benefits of Yoga for Weight Loss

There are so many benefits of yoga for weight loss. This is especially true if you opt for a wellzee online yoga program. Have a look at the benefits of our program:

• Practice at your convenience when you can and how much you can.
• Yoga is gentle and works at the cellular level. You need sweat and strain.
• Yoga practices are simple and you can practice alone at home. So one need not worry about competing or comparing.
• If you practice daily, great benefits will start showing in as little as ninety days. This is actually the same or faster than other exercises.
• There is no scope for injuries or damage, especially if you follow a wellzee program.
• Combine this with an online diet plan for maximum benefits.

Incorporate Yoga in your daily life and achieve effective weight loss and continue to manage optimal weight levels at all ages.

Personality Types

We have heard a lot about personality types. Sometimes we hear about extrovert and introvert or Type A and Type B. At times we come across categories based on attitude or behavior. We could be labeled as emotional, hyperactive, stressed, angry, stubborn and so on. However, this is an inaccurate way at looking at personality. There is even something more basic, like a root cause which drives our personality.

The Three Types of Qualities

Yoga and all other Hindu and Jain philosophies are very clear that there are three qualities which every individual is made up of. These qualities are known as Gunas. By made up, we mean both, mental and physical constitution. A permutation and combination of these three in varying degrees gives us our nature and personality. Also, these are not cast in stone and every human can change its own personality with various Yoga practices and lifestyle. Let us look at these three core qualities.

Rajas

Rajas is the quality which defines action and everything that goes with it. This includes restlessness, mental and physical hyperactivity, multi-tasking, inability to concentrate, need for power or control, constant movement, uncontrolled action. Rajas is an essential quality to maintain life and growth. Even the internal organs function because of Rajas. The problem occurs when the mind starts functioning mainly from Rajas. Persons we see as hyperactive, workaholics, compulsive multi-taskers, physically very active and physically violent are all operating from excess of Rajas.

Tamas

Tamas is a quality which gives form to objects and things, whether animate or inanimate. It is also the quality responsible for ‘being at rest’ and relaxation. This very nature of Tamas is also the foundation for inertia, lethargy, dullness, change resistance, stubbornness, fixed, dark, brooding, emotional, desires. When we see people who are dull, lazy, stubborn, emotional or very sensory oriented, the operating quality is Tamas.

Satva

This is a quality which is balanced. This brings in purity, calmness, positivity and stability. Satva is the balancing factor which does not allow either Rajas or Tamas or both, to hold sway. A person operating from Satva is balanced in thoughts, speech and action. The personality itself is different. Those operating mainly from Satva are Rishis, mystics and prophets.

Swing of the Gunas Determines Personality

These qualities we have seen are present in all of us in some proportion. Most of us are not aware how we function and operate. But once we do become aware, we will be able to figure out the predominating guna in our actions and thoughts. Most of the times, it will be Rajas or Tamas.

To give examples, if we desire something, get emotional, resist change or have some deep rooted or obvious fear, it is Tamas. On the physical side, fatigue, feeling tired, lazy and sleeping a lot are all Tamas. If we are very active or hyperactive then it is Rajas. Rushing around, doing many things, expecting others to be the same, obsessive behaviors and trying to be perfectionists are all signs of Rajas.

We all have a predominant quality. Some are inherently relaxed or slow. Some are inherently active. We then keep operating and shifting through life. So at times we are hyperactive and at times we feel ‘low’. Sometimes we are angry and sometimes we become indifferent.

Balancing the Gunas

The whole concept in Yoga, therefore is to create a balance between these qualities and gradually develop Satva to play a predominating role. Not getting angry, remaining calm, working with full focus but in a balanced way and many more, are the attributes of Satva. This is not an easy task. At the same time it is not so difficult if you have the right kind of inputs. Yoga is one such discipline. It has been seen in all the cases, that even doing asanas on a daily basis, automatically helps you to become calmer but more active and balanced.

Make a beginning by starting Yoga asanas. Take a good online yoga program or online yoga classes to start improving your personality by practicing at home. You really need not spend a lot of money to start yoga.

Elements of a Strong and Healthy Body

We all know the different parts of the body. All of them have to be kept fit and healthy to enable the body to function properly. However, there are some parts which get more priority due to their relative importance. We have heard a lot about these parts but lets look at them once more. The most important part apart from the brain is no doubt, the spine. The nervous system and the body functions because of the spine. It contains the spinal chord which transmits messages to and from the brain and the rest of the body. The bones of the spine provide support to the head as well as the body. Can we imagine trying to live with a spine?

Another important part most spoken about from a fitness point of view is the core. The core is nothing but the center point of the body at the level of the lower back. Imagine a hypothetical string entering two fingers below the navel and coming out at the back at the same level. That region is the core. The core stabilizes the body and helps it to function correctly. These two are the most spoken about parts; the back and the core. However, we tend to take for granted an important part of our body, which is ignored. These are the legs.

Importance of Legs

The legs are important as they carry the whole body. If the base support is weak, a lot of physical and physiological problems may occur. When we are born and growing up, our legs and their strength are in proportion to the body. Later on, we reduce our activities and start putting on weight. This causes an imbalance. We may not realize but over a period of time, this causes arthritis and other leg related problems. What also happens is that our physical activity reduces. This in turn, adds more weight. More weight means weaker legs and greater pressure on them. This cycle continues and we eventually start getting diseases related to a sedentary life like high blood pressure and cardiovascular problems.

Taking Care of Legs

We take our legs for granted, but we need to take care of them like any other part of the body. By care, we mean adequate nourishment, the right kind of movements and the right kind of exercise. Strong legs till old age means that we are able to lead a normal life till the very end. If there are injuries, we recover faster and we get less hip and joint problems which could be debilitating in later ages. However, the causes build up right from the time we are young. Let us look at each of the elements which keep the legs in shape:

Right Movement

The legs need to be kept supple and flexible. Your legs, knees, ankles and hips should all be used with all kinds of movements. Sitting cross legged with your feet up is one of the best ways to sit. Sitting is one aspect.

The other aspect is posture. We need to have a posture which is in a straight line. The spine is naturally straight, the head is resting on the spine and the weight of the body falls on the feet equally. Avoid standing with your weight on one feet or on the balls of the feet or on the heels. There should be even distribution.

Similarly, when we walk, try and avoid loose shuffling movements and walk firmly. Avoid walking on your toes. Walk at a steady pace and avoid leaning forward while walking.

Right Exercise

The legs need exercise like the rest of the body. The best exercise for the legs is brisk walking. Running, cycling and sports can cause knee problems over a period of time. So once you reach a certain age or a particular lifestyle, avoid exercises which strain the knee. If you are into a lot weight training, do your exercises correctly so that there is no undue pressure on the knees.

The best form of movements and exercises for the legs are Yoga asanas. Hatha Yoga has some great postures which train the legs very well and keep them fit right till the end of the years. All standing asanas are very good for the legs. In addition there are many seated and lying down asanas which are also fantastic.

To know which asanas to do for leg fitness, take our online yoga for fitness program. You could also take one of our other online yoga classes to suit your requirements.

You can watch some good asanas for the legs on the following youtube links

Background

There is a lot of information as also some form of debate as to the physical effect of asanas. The purpose of asanas is beyond the physical but there is no denying the fact that asanas have a great physical impact on the body. The problem starts when we try to compare it with different forms of exercise or physical activity. Let us look at the different types of physical activity before we figure out something about asanas.

Weight Bearing Exercise v/s Non-weight bearing

Weight bearing exercises are those which involve the body to carry a load or bear some excess weight. The classic example of weight bearing exercises is weight training. Some of us also land up doing a lot of weight bearing activity without realizing. Doing housework, lifting loads of any kind and bending or squatting in different ways are all weight bearing. For example, when we bend forward, the entire upper body weight shifts and the whole body needs to gear up to maintain the balance. Muscles contract and release as required. Similarly, side bends, backward bends and lifting the hands or legs above the body, are all weight bearing.

Non-weight bearing are those activities where we do not have to grapple with extra weight. Running, swimming, walking are examples of non-weight bearing activities. We require both types of exercises on a daily basis, else we become physically unfit.

Isotonic Exercise

Isotonic movements or exercises are those where the muscle movements involve the joints and bones and there is lengthening of the muscles. In these types of exercises, there is isolation of certain muscles to increase their strength. Examples are weight training and running. These help in muscular efficiency, maintenance and weight management.

Isometric Exercise

These movements involve muscle movement but no elongation of the muscles and there is limited load on the joints and bones. These are different kinds of movements. To give an example, any form of exercise where we get into a position and hold it for a few seconds, is isometric. Imagine doing a push-up. But instead of going down and coming up again, go down and stay there for ten to fifteen seconds and then come up slowly. This is an isometric exercise. These help in endurance and flexibility.

Aerobic Exercise

Aerobic exercises are those which use glycogen and fat as fuel and also expel carbon dioxide from the body. Moderate levels of exertion over a period of time, benefits breathing and cardiovascular health. Brisk walking, slow jogging, gentle swimming, are all of this nature.

Anaerobic Exercise

These are exercises which involve short intense bursts of energy and strength. It is high intensity exercise. There is a shortage of oxygen and build up of lactic acid. You feel very fatigued after this. Examples of this are short duration or intense cardiovascular sessions or weight training. Running fast for fifteen minutes is anaerobic but a slow jog over forty five minutes is aerobic.

Stretching

Stretching is required for the muscles to remain flexible. There are stretches which are done after different types of exercises to avoid muscle and joint damage. There are some exercise routines which are just stretching of different kinds. This is one of the most important aspects of the body which we rarely do.

Nature of Asanas

Now that we have a brief idea about the types of exercises, we shall see what are asanas all about. Asanas are all of the above and much more. There is so much that modern science has not understood about Yoga. A simple but effective Hatha Yoga session for around forty five minutes will cover all of the above. We land up doing isotonic and isometric movements with stretching. Aerobic activity is taken care of due to the slow and gentle pace of asanas. There are many practices which are internally intense and tax the system. Therefore, anaerobic exercise is also done. But this alone does not explain the benefit of asanas. There are many more benefits of asanas compared to any other form of physical exercise. Some of these are:

• Asanas cover all types of body movements and all types of exercises.
• The spinal cord needs to be gently stretched in six different ways in a beneficial way. Asanas are the only discipline which provide this without causing a strain on the spine or causing injury.
• It has been found that there is no wear and tear of bones or muscles even with age if you do asanas. Other exercises involve wear and tear. Running, sports or other exercises will not prevent arthritis, but asanas will.
• Exercising does not prevent bone loss with age. Asanas preserve the bone density.
• There is no damage of the muscular and skeletal system. Anyone involved in sports or weight training has faced muscle and ligament tears and injuries. With asanas, it is the reverse. You actually improve, the more you practice.
• In asanas, the breathing rate becomes slower and you still get all the exercise you need. The slower you breathe, the better it is.It is reverse in other forms of exercise.
• Fatigue is in-built in exercising. This leads to physical and physiological stress. This phenomenon is increasing and people with strenuous exercise regimens are getting illnesses and also suddenly dying. With asanas, you are actually physically and mentally more relaxed and there is no stress or fatigue.
• Asanas work at the cellular level and organ level. Therefore they are therapeutic and can also change your metabolism and structure for the better. There are no such benefits for physical exercises.

There are many more benefits of asasas over physical exercises. Your heart rate improves and so does your cardiovascular and breathing capacity. Blood gets purified and toxins are removed from the body. We feel that we need to strain and sweat and breathe hard. Only that is called proper exercise. This is not true at all.

In fact, the yogis of the past and the regular practitioners of today are significantly more healthy and fit even after the seventies and eighties. Start practicing asanas from today. Learn authentic, simple and effective hatha yoga asanas from wellzee.com through our online yoga programs.

Purpose of Yoga

The purpose of Yoga is to take the mind to a level of perfect concentration. A state where there are no thought waves. It is said that in this state, we realize true knowledge of ourselves and creation. It is a state of expanding consciousness such that it merges with universal consciousness. That is why, Yoga is also described as ‘union’ or ‘becoming part of’.

Evolution of Types of Yoga

There are definitions and explanations given in different ways. However, this can only be achieved through perfect concentration of the mind. There are so many different types of minds, that there cannot be one identical path for everyone. That is where a Guru would come into the picture. A guru was a Rishi who would know the type of mind of the student and accordingly prescribe the path and the techniques to follow. Over the centuries, some of them became more prevalent and at some stage, these started getting documented. So the purpose and meaning of Yoga is the same and at the higher levels, it is all about meditation and concentration. However, to prepare us, the techniques could be different. These are what are known as the types of Yoga.

Different Types of Yoga

Let us look at some of the types of Yoga. There are numerous types of Yoga. There are various techniques and tools. Since Yoga is so vast, anyone can pick up a small tool, technique or path and call it something. However, they are not exclusive to each other. In the Yoga Sutra, one can find almost 17 techniques or ‘types’ of Yoga. However, most of them are meant for very spiritually advanced students who have a steady mind. Let us look at some of the more popular or heard of types of Yoga:

1. Ashtanga Yoga
2. Hatha Yoga
3. Kriya Yoga
4. Tantra Yoga
5. Japa Yoga
6. Mantra Yoga

Ashtanga Yoga

The Yoga Sutras by Patanjali has put forward Ashtanga Yoga as the most appropriate for all individuals. Ashta means eight and Anga means body or parts of a body. So the eight parts of the body of Yoga is called Ashtanga Yoga. The eight steps or parts are:

1) Yama – These are Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (control on sensory pleasures) and Aparigraha (non-hoarding or non-accumulation).

2) Niyama – These are Saucha (physical and mental cleanliness), Santosh (contentment), Tapa (perseverance), Swadhyaya (self study) and Ishwar Pranidhana (Faith in a higher power)

3) Asana – These are physical practices to train the mind and make the body ready for the following stages.

4) Pranayama – Control of the energy force which is represented through breathing. This helps to control and calm the mind and also provides a lot of physiological and psychic benefits.

5) Pratyahara – This is withdrawal or cessation of desires and attraction to sensory objects. It is only when we are free from desires can we concentrate.

6) Dharana – This is the initial stage of going deeper within by concentrating on a mental object, physical object or some internal process or body part as given by a guru.

7) Dhyana – This is a deeper level of concentration where one is completely ready for the final stage.

8) Samadhi – This is the stage when the entire mind is concentrated fully with no thought waves. There is realization of true knowledge and an individual gets liberated from the cycle of births and deaths.

Hatha Yoga

The Yoga Sutras mention Asanas and Pranayamas but nothing more is given. To understand and practice these, one has to refer to Hatha Yoga. Hatha means perseverance. At the same time it also means balancing the two aspects of every individual. When perfect balance is achieved, realization occurs. Hatha Yoga has a much stronger emphasis on the physical practices to prepare for meditation.

There are stringent routines, discipline and diet requirements. There are asanas and cleansing processes called kriyas to prepare the body for pranayama. There are Bandhas (locks) and Mudras (positions and gestures). The entire psychic operation of the body is explained in Hatha Yoga scriptures. This is where we come to know of chakras, nadis and kundalini.

Kriya Yoga

The last three niyamas constitute Kriya Yoga, viz; Tapa, Swadhyaya, Ishwar Pranidhana. By itself, this is a difficult path but is appropriate for individuals who have a lot of faith and are work oriented.

Tapa means to persevere in your path to Yoga. Obstacles are only learning opportunities and not a problem. Swadhyaya means studying the self internally, including the mind and constantly improving. Ishwar Pranidhana means to have faith in a higher power. There should be no goals or expectations or targets of any kind. The moment goals or expectations enter the picture, Yoga ends.

Tantra Yoga

Tantra means expanding consciousness. Tantra makes use of the five senses to transcend them and reach a stage or realization. It makes use of sounds, symbols, colors, smells, touch, sex and psychology to reach the highest stages. This is why it is known to be dangerous. If one does not have the right guru, it can destroy the psyche.

There are four main types of Tantra: Vishnu Tantra, Shaiva Tantra, Shakta Tantra and Buddhist Tibetan Tantra. There are good tantriks and tantriks who misuse their knowledge and powers. There are are quite a few tantra scriptures and a well laid out path, similar to the Yoga Sutras. There are types of mind which are explained, psychology, what to do with each type of mind, etc.

Mantra Yoga

Mantra is a syllable or a word given by a guru. The mantra need not have any meaning at all. It is the sound and the intonation which is important as it activates psychic centers and takes the student to a higher level of consciousness. Since mantras impact us significantly, we cannot pick up any word and syllable and practice. It can harms us physiologically and mentally. However, there are some common mantras given which everyone can safely practice. Two examples of such mantras are ‘Om’ and Gayatri Mantra.

Japa Yoga

Constant chanting of a mantra is Japa. Japa is of three types: a) Normal audible chanting b) Very subtle chanting with barely any sound and c) Chanting in the mind and internalizing it. There are some people who also write mantras as it is difficult to recite in the mind. There are some who make use of external aids like a counting beads mala.

Summary

To sum up, there are different types of Yoga, but all with the same purpose. The types are determined by a Guru. The most practical type of Yoga for all of us is Ashtanga Yoga as the first three steps can be practiced even without a guru. To make a beginning with Yoga, take our traditional online yoga programs.

Asanas are not Yoga

There is a misconception these days that asanas mean Yoga or vice-versa. This is incorrect. Asanas are a very small part of one of the paths to Yoga which is Ashtanga Yoga. It is probably not even five percent of Yoga. In fact, there are many other paths to Yoga where asanas as a practice do not even figure.

Why This Focus on Asanas?

Yoga started become popular in the last fifty years or so with the physical aspect of Yoga and Hatha Yoga. Also asanas, kriyas and breathing techniques started getting focused on as effective therapies. This brought in the misunderstanding that Yoga is mainly asanas. Also, Yoga went to the west as physical practices and came back as acrobatics, something for muscles, energy, fitness, slim bodies and therapy. So the entire essence of asanas as well as Yoga is lost.

What are asanas?

Asanas are the third step in Ashtanga Yoga as given in the Yoga Sutras of Patanjali. There are one hundred and ninety five sutras and only three of them refer to asanas. These have been defined as sthiram sukham asanam. This means the following:

• Any pose which is correctly done.
• The posture and the anatomy should be correct.
• The pose should cause no discomfort at all.
• We should be able to hold the pose for a reasonable length of time without pain, discomfort or fatigue for at least two minutes and going up to three hours. Of course this is not possible initially.

Progress with Asanas

Once we progress and are able to hold a pose for longer durations, we are actually supposed to give up asanas and only focus on breathing and meditation. The best and the only asanas to do even as per the Hatha Yoga scriptures are meditative postures. It is clearly mentioned, that attachment to asanas is incorrect unless these are practiced as meditation and to build internal awareness. However, we have to practice them due to the following reasons:

• Asanas and kriyas start making the body healthy. If we have illnesses, diseases or low immunity we will not be able to practice pranayama or meditate.
• We have to be physical fit right up to the cellular level. This can happen only with asanas and no other physical activity or sports.
• Our body should be capable of sitting in an upright position for long hours without getting physically fatigued or getting back aches. Asanas provide this training and prepare the body.
• Asanas help train the mind which is initially very restless. The whole mind has to be focused on the body and breathing, else you will not be able to get into or retain a posture.
• Asanas help build up body awareness. Yoga as therapy works, but to actually progress on Yoga, one has to build awareness. If you do not practice with awareness, it just becomes an acrobatic exercise.
• The mind is lazy. Asanas train the mind. Imagine doing the same practices in the same order for the same length of duration, at the same time and in the same place for months in a row. It is scary. If you can manage this, a lot of positive changes occur with the mind and in your life.

Why Focus on Asanas?

Even though we have seen that asanas are not Yoga, they are one of the most important aspects of Yoga. Asanas provide complete exercise to the body at all levels;

• Cardiovascular exercise
• Weight bearing exercising
• Stretching and strengthening
• Anaerobic and aerobic

This is essential as we are all becoming sedentary. Asanas also involve the breath and has a positive impact on the entire breathing process. In addition, they help calm the mind and make it focused. So For all beginners on the path to Yoga, the first three steps for quite a few years are more than enough; Yama, Niyama and Asanas.

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