INFORMATION - HOW TO PRACTICE YOGA

Different people hope to achieve different benefits through the practice of Yoga. The teenager is primarily concerned about spot-improving a not-quite-perfect figure. The typical housewife with several small children will want to increase her energy and lose a few flabby pounds. A middle-aged person needs to rid himself of several years' mounted-up tension and bad habits, be they eating, drinking or smoking; and the elderly have become aware of aches, pains and stiffness. They know something must be done to get the spring back into their step and to enjoy again the taste of food and the resting qualities of deep sleep. Put all those needs together and they spell H-E-A-L-T-H. But, they also spell W-O-R-K. However, the nice thing about Yoga is that it does add up to a lot of expended effort, but doesn't feel like it. It gets tremendous results, but does not exhaust you. Even after a knee-shaking Yoga work-out, you will not suffer from muscular soreness if you follow the sensible rules laid out here. For maximum benefit with a minimum of effort, please consider all these points every time you practise Yoga.

Time

The best time to exercise is either first thing in the morning or last thing at night. It depends on your particular need. In the morning the body is still stiff, but the exercises will help you to work better all day. In the evening the exercising comes more easily and refreshes and relaxes you for a good sleep.

Place

A private, airy place where you can expect little interruption is best. For, the more you concentrate, the better you will do each exercise. A rug or a blanket folded in four will give you good protection from the hard floor without being too soft for efficient performance.

Food

It is wise not to exercise strenuously for at least two hours after a heavy meal and one hour after a light meal, but it is permissible to take a little liquid just before.

Hygiene

The Yoga postures are done more easily after a bath, especially if you are a tense or arthritic person. Always empty the bladder and move the bowels before the practice of Yoga. You will find that constipation is no longer a problem with regular practice, but since the upside-down poses promote elimination, it is advisable to start your program with these.

For The Ladies

You may exercise during menstruation if you wish - on a lighter scale than normal, however. But do not ever practise the inverted postures such as the Shoulder stand. It is quite safe to practise Yoga during pregnancy for the first three months, or longer, but you should always check with your doctor first. There are special exercises to make the muscles of the back strong and elastic, to strengthen the floor of the pelvis, and to master deep breathing techniques as aids to labour.

High Blood Pressure, Dizziness or Detached Retina

People who suffer from any of these complaints should always check with their doctor. They should not at first do any of the inverted postures such as the Shoulder stand, but any of the forward bending poses are beneficial. To experience a certain amount of dizziness in the beginning is quite normal, since the head usually gets little circulation. In the inverted postures there is a sudden onrush of blood dilating the blood vessels, and a slight headache or dizziness may result.

Yoga Asanas (Postures)

There is no doubt that Yoga can work miracles. But the instrument through which wonders are worked is you. Without your discipline, your faith in what you are doing and your persistence in doing it, there can be no results. There is a right and a wrong way of practising Yoga and often a little variation will make all the difference. Try to come to the practice of Yoga without preconceived notions of how to do the exercise. Read or listen to instructions fully and to the end. Too often people will listen half-way, think they know what is going to be said next, and go ahead and do their own incomplete and/or incorrect effort.

No matter what your age, Yoga can help you realize your secret bodily desire: be it energy, health, beauty, youthfulness or graceful bearing - - if you practise regularly and sensibly.

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INFORMATION - DIET

To put it very simply, the daily Yoga diet could be described as a natural one. This means that all foods are eaten as close to their natural state as possible. Flour should not be refined or bleached, but whole wheat; sugar should be raw or in the form of honey, or not eaten at all (since a normal day's fare of proteins, fruits, vegetables and grains contains the equivalent of 2 cups of sugar); vegetables should be steamed or baked to a soft crispness only or preferably eaten raw; rice should be unpolished (brown), noodles and all baked foods should be made from whole wheat; nuts and dried fruits should be an important part of the diet and so should yogurt; fruits and vegetables should be organically grown, without the use of insecticides, herbicides and chemical fertilizers. Rule of thumb: if it is white and refined, if it is instant, if it has chemical additives in it, if it has been chemically changed (hydrogenation of fats) — it's a no-no.

The Yogi considers the body as the temple of his soul. As such he has the responsibility to keep it from falling into ruin. However, it only houses the spirit and as such, a stomach-consciousness must be avoided. The Yogi eats a little several times a day, but only when he is hungry. He chews thoroughly, eats slowly, knowing that digestion starts in the mouth, where enzymes contained in the saliva provide the first of several breaking-up processes. Such small meals might consist of a handful of sprouted seeds, or a little bowl of yogurt. It might be a bite of cheese, a banana or some dried fruits and nuts. But never is his meal huge. He knows moderation in all things. He will be aware of the need to get sufficient protein in his diet, since he very often is a vegetarian. He knows that seeds, such as sunflower seeds, soybeans, wheat germ, brewer's yeast and nuts are an excellent source of complete protein. So are, as combinations, legumes and grains, beans or nuts and milk, and brown rice and sesame seeds. Dairy products, of course, all have the eight essential amino acids, which are needed to make up a complete protein. Nor are these foods necessarily fattening. It is entirely possible to lose weight on a diet of beans and milk. However, a balanced diet is what the Yogi believes in, with plenty of fresh fruits and vegetables.

But what of a losing diet? Of all the fad diets now so popular on the market, it can be said after considerable research, that the low-calorie diet in conjunction with vitamin supplements that help to metabolize the food and acts as natural diuretics, is still the most lasting and the healthiest. To change one's eating habits, to develop a mind consciousness, is the key. The calorie is not a food, but solely a unit of measurement. You need X number of calories in order to produce Y amount of heat. The more heat you use by exerting yourself physically, the more calories are burned. This is why a former football player will suddenly go to fat after he enters business, even though he doesn't eat more. He simply exercises less. There is a definite correlation between exercise and diet:

1. exercise + diet = maximum weight loss

2. exercise without diet = maintaining weight

3. no exercise and diet = maintaining weight

4. no exercise and no diet = weight gain

Since refined foods consist of "empty" calories — they have no nutritive values such as protein, vitamins, minerals and fatty acids — you can remove them from your diet forever. Did you know that sugar is addictive? If you wean yourself gradually from sugar and white flour products, you will not only feel a great surge in energy, and experience a most satisfying weight loss, but you will soon find all candies and cakes and ice cream sickeningly sweet.

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INFORMATION - MEDITATION

A far greater part of Yoga is taken up by meditation than by the physical exercise program of Hatha Yoga. However, the latter is a very important and necessary step up the ladder of self-realization. A person interested in Yoga, as a whole, is most concerned with communing with a higher consciousness, with self-knowledge, or ultimately, with Peace of Mind. There are several paths to this goal. As explained in "WHAT YOGA IS ALL ABOUT" at the beginning of the book, there are enough different meditative techniques to suit each temperament. The meditational Yoga most closely associated with Hatha Yoga, however, is Raja Yoga, or the "Royal Path to Self-Realization".

Yoga aims at a controlling of the mind to where its activities and movements are stilled, so that there may be no distraction from a complete awareness of and contact with the Supreme Person within yourself. Just as you cannot see through a windowpane when pouring rain beats against it, it is impossible to find deep within yourself an image of universal consciousness, if thought obscures it. As the rain slackens and finally stops, you are able to look through the shiny glass at the glorious colours of a rainbow. With patient practice, that is what you can achieve with Yoga. The rainbow can be regarded as a Higher Consciousness, the Supreme Person, the Absolute, or God; the raindrops are your thoughts. The rewards of such thought control are peace of mind, a youthful outlook and denial of the ego, all of which makes you a better person.

In this book there is no place for the description of a meditational technique, but I can give you an idea of the general workings of meditation. Mainly, it follows these steps:

1. A comfortable but upright posture which one can assume for a length of time without movement, usually the Lotus position, in a quiet place.

2. A turning inward of one's senses and thoughts, so that no distraction from the outer world is experienced.

3. A concentration upon an object, such as a candle, an apple, a beautiful picture, until one can see the object in the mind's eye with eyes closed.

4. A contemplation of the object to the exclusion of everything else. This last step is a kind of passive sitting back and watching the thoughts go by, until one is beyond thought.

5. Meditation. It can only be described as an exultation, a moment of intense happiness, a great joy. Most of us have had a momentary contact with meditation, without realizing it. It may have occurred on listening to a piece of music. Or one may have found oneself profoundly stirred by looking at a picture. Sexual love sometimes produces such a moment.

The conditions of meditation are essentially met by following the Ten Commandments. It is not only necessary to commit no immoral acts but also to harbor no negative feelings or emotions, such as fear, anger, jealousy. And even if one does not come to it pure, meditation will help one to achieve the goal. Raja Yoga cleans house in one's mind and thereby strengthens it, makes it more alert and active; Hatha Yoga teaches control over body; the two of them are a powerfully good combination.

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INFORMATION - WHY YOU SHOULD PRACTICE YOGA

Yoga is primarily concerned with organic health. It is a system of exercising devised to keep you healthy for as long as you live and thereby to increase your life-span. There must be no gradual decline in the efficiency of body-functions or body mechanisms as you advance in age. The animal in its natural habitat does not develop a general debility. It either dies violently or retains its ability to care for its body until it dies at the age normal for its species.

Maintaining one's health throughout a normal age-span brings with it many benefits, such as a youthful bearing and outlook, a feeling of energy, beauty, poise, and the ability to relax.

Of these, YOUTH, or in the case of an elderly person, REJUVENATION is the most important. If your spine is limber and flexible at 55, then for all intents and purposes you are a supple 30. If, however, your back is stiff and tense at 20, your age could logically be put at 60. You are as old as your spine; keep it young and flexible and you will be young and flexible too.

The spinal column is an amazing piece of machinery. It is extremely flexible, being able to bend forward, backward, sideways and even spirally. This is made possible because the spine consists of separate pieces of bone which are kept from grinding on each other by little parts or discs. The primary function of the spine is to provide housing for that most important extension of the brain: the central and autonomic nervous system, consisting of the spinal cord. From this, nerves extend to every part of the body, so that the brain is always in close contact with all of it. The importance of keeping the spinal column healthy and flexible is self-evident.

However, the spine is only a part of the whole. No part of the body is entirely separate from the next. Everything that takes place causes a chain-reaction. For instance, under mental or physical tension, you are contracting muscles which are unable to work at full capacity. This contraction, in turn, inactivates the tendons and ligaments; the joints are not being "oiled", and become stiff. As a result, you become physically uncomfortable, irritable, devoid of energy, sick, depressed and more tense: the vicious cycle is complete.

Another important factor in maintaining health and thereby beauty, is often overlooked: circulation. According to the theory of evolution, we started out as a species, on all-fours. In this position, the heart lies under the spinal column and most of the body is in a horizontal stance — all of which makes it easier for the circulatory system to keep every part of the body supplied with rich blood. In an upright stance we sacrifice many of the conditions for perfect health. Because of gravitational pull, the head gets very little circulation and one suffers accordingly from a lack of alertness and a sallow complexion. Abdominal organs lose their elasticity over the years, sag and exert pressure on each other, pushing out the abdominal wall. This condition in turn cuts off badly-needed circulation in the pelvic area where important hormone-producing glands (=YOUTH) are located. It also puts a great strain on the intercostal muscles which are attached to the skeleton. The result — abdominal, back, sexual and other health problems. Of course, the legs are affected also and fatigue, varicose veins, tension, and other unpleasant conditions result. No wonder that in Yoga the inverted postures such as the Headstand and the Shoulderstand are considered to be beneficial for any health problem one might name. And, an exercise such as the Abdominal Lift is a must for achieving and maintaining organic health, because it lifts back into place and vigorously massages and stimulates most abdominal organs. Calisthenics is mostly concerned with muscular health, Yoga with organic well-being. The former depletes energy, where the latter renews it.

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INFORMATION - WHAT YOGA IS ALL ABOUT

Most people are now familiar with the word "Yoga". But the exact meaning may be shrouded in visions of bearded sages lying on beds of nails or standing on their heads at the oddest times. That may be an extreme form of Yoga practiced by fanatics but it has nothing to do with the proper study of Yoga laid out in the Sanskrit text books. Neither is Yoga the way-out prerogative of the young.

More and more young people are, of course, discovering meditation as an alternative to going on a trip with the aid of drugs. But the beauty of Yoga lies in its great versatility, which can please and benefit anyone of any age, creed or sex. It is one of the few things in life where results are almost immediate. What then is it and what can it do?

Basically, there are two broad areas of Yoga: Hatha Yoga, consisting of the asanas or exercises, and Meditative Yoga, of which there exist five main forms. For instance, there is Jnana Yoga, a meditative technique (through knowledge) for the intellectual. A muscial person might choose Mantra Yoga in which a trance-like state is achieved through repetitious chanting. A Salvation Army officer is actually practising a form of Bhakti Yoga, which is the Yoga of love and service.

However, Hatha Yoga, with which we are concerned here, is the only physical discipline among the lot. True, it is only a small part of the whole but it is a most important part, because it represents the first step on the ladder to the ultimate goal of samadhi, or self-realization. It disciplines the body, so that the mind is free to expand. The Yoga Sara Sangraha, defines Yoga as: "the silencing of the mind's activities through physical and mental self-discipline which leads to the complete realization of the intrinsic nature of the "Supreme Person". The "Supreme Person" may be thought of as the ultimate best in all of us, the image of God in our hearts. Yoga, meaning yoke or union, shows us the path, and no matter what your religion, Yoga will enhance it for you.

In order to have the mind free, one must first be able to forget the body. That is only possible if everything is in perfect running order, if no aches and pains distract from meditation. Just as one cannot possibly enjoy the beauties of nature gliding by if the automobile in which one is sitting has developed a mysterious knock, or broken springs, so it is impossible to sit for any period in concentrated thought if a throbbing pain is to be felt in stiff muscles or if one's back is aching. Hatha Yoga is concerned with organic health, not the physical development of the muscles, although that is a very pleasant and certain side-effect.

The "art" of Yoga itself is 5,000 years old, and it was first put into written form 2,500 years ago. Hatha Yoga comprises breathing techniques, rituals of hygiene and physical exercises. The latter were refined from the observation of the stretching movements of jungle animals. After all, who is more lithe, relaxed and healthy than the cat family? What does a cat do immediately upon getting up or lying down? Stretch. STRETCHING is tranquilizing. Hatha Yoga is the best physical culture system in the world. It relaxes, rejuvenates, tones, firms, regulates body-functions, energizes and beautifies. Through regular, half-hour practices you can drastically change your life.

For instance, were you aware that right now, sitting there improperly in your chair, you are only using l/5th of your total lung-power? Can you imagine how much more energetic, vital and healthy you would feel with just 10 minutes of proper daily deep-breathing? If you are yawning right now, you are probably sitting in a stuffy room, the carbon-dioxide level in your blood stream has exceeded a safety-level and your yawn is an immediate demand of your body for OXYGEN NOW! As for diet, there is an isolated tribe living in the mountains near Pakistan whose members are incredibly long-lived and astoundingly disease-free. Why? Their diet is very low on carbohydrates. So it is in Yoga.

The secret lies in stretching muscles, not tensing them as you do in calisthenics; in moving slowly, so that one can stop immediately the warning-signal of pain appears. It is to be found in Personal Progress, in which you compare yourself to no-one else, only to yourself as you were yesterday, so that no matter what your age, flexibility or state of health, you can exercise safely and with success. You go as far as you can and hold it there until you're uncomfortable. By this action you are exercising over and over as it were, and therefore have to do an exercise only 2 or 3 times instead of 20. This loosens and strengthens the muscles in preparation for your ultimate goal.

Yoga renews energy where calisthenics deplete it. It relieves you of minor aches and pains, of constipation and of hemorrhoids. If your abdominal wall is in a pitiable state after several child-births, if you have arthritis, bursitis, sciatica, or disc-problems, Yoga can supply some helpful exercises. If your legs ache at the end of the day, if you suffer from insomnia or can't unwind even in sleep, if you are irritable or uncomfortable, Yoga can help you.

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