Yoga

Yoga For Beginners
Beginners Guide To Yoga

Table of Contents
What Yoga Is And Isnt....................................................................................................................................6
Types of Yoga.................................................................................................................................................10
Hatha Yoga....................................................................................................................11
Raja Yoga.......................................................................................................................12
Karma Yoga...................................................................................................................14
ha!t" Yoga...................................................................................................................14
#nana Yoga.....................................................................................................................1$
Tantra Yoga...................................................................................................................1$
"!ram Yoga..................................................................................................................1$
T"ps for Yoga eg"nners................................................................................................16
Yoga %&'"pment............................................................................................................1(
Yoga )ats......................................................................................................................20
Yoga To*e+....................................................................................................................21
Yoga ags......................................................................................................................21
Yoga ,traps....................................................................................................................21
Yoga ,and-ags and o+sters..........................................................................................22
Yoga )ed"tat"on ,eat"ng...............................................................................................22
Yoga a++s......................................................................................................................22
Yoga +o.!s...................................................................................................................2/
Yoga 0"deos...................................................................................................................2/
Yoga )'s".....................................................................................................................2/
Yoga 1+oth"ng................................................................................................................24
)ed"tat"on.......................................................................................................................................................2$
,tage 2ne3 The 4orma+ ,tate of )"nd..........................................................................2$
,tage T*o3 The 1on.entrat"on ,tate of )"nd...............................................................26
,tage Three3 The 5'++ )ed"tat"on ,tate of )"nd...........................................................26
,tage 5o'r3 The 1ontemp+at"on ,tate of )"nd..............................................................27
The 8'rpose of )ed"tat"on.............................................................................................2(
Types of )ed"tat"on......................................................................................................./1
1on.entrat"9e )ed"tat"on.............................................................................................../2
)"ndf'+ness )ed"tat"on.................................................................................................//
What Happens When Yo' )ed"tate:............................................................................/$
2
Introduction
Yoga "s an "mportant part of many +"9es today. A+tho'gh "t "s .ons"dered a
type of e;er."se< "t has the potent"a+ to affe.t the emot"ona+ and
psy.ho+og".a+ hea+th of the "nd"9"d'a+< not j'st the phys".a+ state.
,ome peop+e res"st try"ng yoga. Th"s may -e -e.a'se they -e+"e9e "ts some
!"nd of *e"rd re+"g"o's th"ng or that they m'st .hange the"r +"festy+e
.omp+ete+y.
Wh"+e yoga *as "ndeed 'sed "n years past most+y -y h"pp"es< the pra.t".e has
e9o+9ed "nto a more ma"nstream system. A++ types of peop+e 'se yoga for "ts
a-"+"ty to he+p the phys".a+ and menta+ states.
)ed"tat"on "s a+so +oo!ed at "n a s"m"+ar *ay. There are many types of
med"tat"on. 4ot a++ med"tat"on "s a-o't rea.h"ng =sp"r"t'a+ en+"ghtenment>
or 's"ng dr'gs and .hant"ng.
)ed"tat"on .an a+so -e an e;treme+y 'sef'+ too+ "n .ontro++"ng many phys".a+
and menta+ a"+ments. It .an red'.e stress and an;"ety< he+p .ontro+ pan".
atta.!s< ease depress"on< and m'.h more. Its effe.ts on the menta+ state .an
-e remar!a-+e< and "t "s re.ommended -y many do.tors as a great *ay to
a9o"d ta!"ng med".at"ons.
/
We hope to en+"ghten yo' thro'gh th"s -oo! so that yo' may +earn ho* to
pra.t".e yoga and med"tat"on on yo'r o*n. The phys".a+ and menta+ -enef"ts
yo'++ re.e"9e *"++ pro-a-+y -e sho.!"ng to yo'?
2ne th"ng yo' sho'+d rea+"@e "s that *h"+e th"s -oo! *"++ -e ta+!"ng a-o't the
re+"g"o's pra.t".es and h"story of yoga and med"tat"on< yo' do 42T ha9e to
.hange yo'r re+"g"on or s'-s.r"-e to any of the re+"g"o's not"ons of e"ther
method?
The "nformat"on .onta"ned a-o't the sp"r"t'a+ s"de "s p're+y for "nformat"ona+
p'rposes on+y. Yoga "snt a re+"g"on< -'t "t .an ha9e sp"r"t'a+ effe.ts for
those *ho pra.t".e "t.
It doesnt matter "f yo' are #e*"sh< 1atho+".< )'s+"m< 'ddh"st< 8rotestant<
or ,."ento+og"st? 4o matter *hat type of re+"g"on yo' may or may not
pra.t".e< yoga .an -enef"t yo' *"tho't yo' ha9"ng to .hange yo'r fa"th "n
any *ay.
Yoga Aas "t "s e;p+a"ned hereB "s s"mp+y a method of strengthen"ng and
ton"ng the -ody *h"+e a+so re.e"9"ng the emot"ona+ and psy.ho+og".a+ effe.ts
"t .an -r"ng.
)ed"tat"on "n th"s -oo! "s 'sed s"mp+y as a *ay to -oost menta+ .+ar"ty<
red'.e stress< and .+ear 'p any menta+ and emot"ona+ "ss'es. It "s not meant
to promote any !"nd of sp"r"t'a+ agenda< a+tho'gh "t .an enhan.e yo'r
re+"g"o's e;per"en.e "f yo' .hoose to 'se "t that *ay.
4
Were go"ng to de+9e a +"tt+e -"t "nto the r".h h"story of yoga and med"tat"on
so yo' .an +earn a +"tt+e a-o't "ts or"g"ns. 2n+y *hen yo' 'nderstand *here
"t .ame from and *hy "t *as pra.t".ed .an yo' tr'+y 'nderstand *hy they
are s'.h remar!a-+e too+s for menta+ and phys".a+ hea+th.
We++ ta+! a-o't a +ot of the "mportant e&'"pment that yo' may need to *ant
for pra.t"."ng yoga and med"tat"on< from mats to -ags< -a++s to -+o.!s.
Yo'++ +earn *hat ea.h p"e.e of e&'"pment "s 'sed for< and a+so *hether yo'
rea++y need to -'y "t or not.
Yo'++ +earn *hat yoga and med"tat"on are and .an do for yo' as *e++ as
the"r +"m"tat"ons. 4e"ther "s a oneCs"@eCf"tsCa++ so+'t"on for e9eryone< nor *"++
they .'re any and e9ery a"+ment there "s.
,ome pra.t"t"oners -e+"e9e that yoga and med"tat"on .an .'re e9ery a"+ment<
"++ness< and d"sease on the p+anet< -'t 'nfort'nate+y there "s j'st no proof of
th"s.
If yo're +oo!"ng for a m"ra.+e .'re for .an.er or d"a-etes< th"s pro-a-+y
*ont -e *hat yo're hop"ng for. 't "f yo' need a s"mp+e so+'t"on for
eas"ng pan". atta.!s< depress"on< menta+ fog< -a.! pa"n< stress< or other
m"nor to moderate phys".a+ and menta+ "ss'es< yoga and med"tat"on m"ght -e
e;a.t+y *hat yo' need.
$
What Yoga Is And Isnt
Yoga "s far more than j'st a ser"es of stret.h"ng e;er."ses. Its not some !"nd
or re+"g"on or .'+t< and "t doesnt re&'"re one to t'rn "nto a 9egan or se++ a++ of
the"r *or+d+y possess"ons? Its noth"ng +"!e "ts stereotype.
Yoga f"rst .ame to the Western hem"sphere "n 17(/ at the Wor+ds 5a"r "n
1h".ago. It *as -ro'ght -y ,*am" 0"9e!ananda *ho *as one of Ind"as
most pop'+ar g'r's.
The *ord yoga gets "ts or"g"ns from the ,ans!r"t *ord =Y'g>. It means to
-"nd or jo"n. as".a++y "t "s a-o't 'n"ty of the phys".a+ -ody *"th the m"nd.
Its a-o't =.ons."o's +"9"ng>.
Its not a++ a-o't .a+"sthen".s. Wh"+e the phys".a+ aspe.ts are .erta"n+y an
"mportant part< th"s "s not the on+y tr'e p'rpose. Its a+so a-o't the menta+
-enef"ts.
Its not any type of re+"g"on. There are no gods to *orsh"p< and "t "s not an
organ"@ed system at a++. Any sp"r"t'a+ -enef"ts are p're+y emot"ona+ and
psy.ho+og".a+.
Yoga doesnt a.t'a++y d"st"ng'"sh -et*een the phys".a+ -ody and the m"nd.
Yoga .an *or! to "mpro9e yo'r phys".a+ hea+th "n many *ays< not j'st
a"d"ng "n *e"ght +oss< -'t a+so "mpro9"ng tone and e9en red'."ng phys".a+
pa"n.
6
Yoga a++o*s yo' to re+ease the tens"on that .an -'"+d 'p "n yo'r -ody. It
he+ps the 9ar"o's parts of yo'r -ody -e.ome +ose and +"m-er< from yo'r
m's.+es and jo"nts to yo'r tendons and +"gaments. It .an he+p -a.! pa"n<
jo"nt pa"n< m's.+e pa"n< and m'.h more.
8eop+e arent meant to -e st"ff and r"g"d. We *ere des"gned to -e f+e;"-+e
.reat'res. We may not a++ ha9e the f+e;"-"+"ty and gra.e of a pr"ma -a++er"na<
-'t *e sho'+d a++ -e hea+thy and f"t. Yoga "s one means to a.h"e9"ng s'.h a
goa+.
Here are some of the benefits that have been proven to exist through
oga!
Impro9ed f+e;"-"+"ty
etter range of mot"on
)ore f+'"d mot"on
Imm'ne system strengthen"ng
Red'.ed jo"nt pa"n
Red'.ed m's.'+ar pa"n
etter -reath"ng
H"gher +'ng .apa."ty
H"gher meta-o+"sm
etter s+eep &'a+"ty
Red'.ed stress and an;"ety
There are many other remar!a-+e -enef"ts reported to -e re.e"9ed from yoga.
Yo' may d"s.o9er many more.
6
Yoga "s -enef"."a+ "n many *ays. Its not a++ a-o't the phys".a+ effe.ts< as
I9e ment"oned pre9"o's+y. Yoga may ha9e "ts roots "n the sp"r"t'a+< -'t "ts
fo'ndat"on "s -ased "n s."en.e.
Yogas hea+th -enef"ts ha9e -een pro9en t"me and t"me aga"n -y many
so'r.es. Its phys".a+ -enef"ts .an -e paramo'nt to a hea+thy +"festy+e.
't of .o'rse there are menta+ and emot"ona+ -enef"ts< as *e++. Yoga he+ps
yo' a.h"e9e a type of m"ndD-ody harmony thro'gh the 'se of3
8ost'res A.a++ed asanaB
reath"ng A.a++ed pranayamaB
)ed"tat"on A*h".h *e *"++ .o9er +aterB
A++ three of these are essent"a+ for o-ta"n"ng the f'++ -enef"t of yoga. 5or
e;amp+e< yo' may -e+"e9e yo'r -reath"ng has noth"ng to do *"th yo'r
phys".a+ shape< -'t thats not tr'e. Yo'r -ody needs o;ygen to f'n.t"on
proper+y< and the more eff"."ent yo'r resp"rat"on "s< the -etter yo'r -ody .an
perform.
E"!e*"se med"tat"on .an a+so he+p yo' phys".a++y. When yo' med"tate yo'
re+"e9e m's.+e tens"on. Th"s .an ease a++ !"nds of a.hes and pa"ns "n.+'d"ng
-a.! pa"n< jo"nt pa"n< and e9en stress and an;"ety.
There are a n'm-er of d"re.t phys".a+ -enef"ts that .an -e o-ta"ned from
yoga *hen yo' 'se the three pr"n."p+es together3
1entra+ ner9o's system harmony
7
Fe.rease "n heart rate
Eo*er -+ood press're
etter eff"."en.y of yo'r .ard"o9as.'+ar system
Gastro"ntest"na+ system "mpro9ement
Impro9ed f+e;"-"+"ty and de;ter"ty
etter -a+an.e
etter memory and menta+ .+ar"ty
Fepth per.ept"on "mpro9ement
There are a number of pschological benefits" too!
1an he+p -rea! a smo!"ng ha-"t
1an he+p .'r- -"nge dr"n!"ng
1an he+p yo' eat hea+th"er
1an he+p ease "nsomn"a
1an red'.e stress and an;"ety
1an de.rease pan". atta.!s
1an ease depress"on
1an he+p +ethargy
Wh"+e yoga "snt a .'reCa++ and res'+ts *ont happen o9ern"ght< "t .an
.erta"n+y he+p yo' ma!e some -"g .hanges to yo'r psy.ho+og".a+ and
phys"o+og".a+ states.
There are e9en some .+a"ms o't there that yoga .an ease the symptoms of
many other "++nesses< +"!e d"a-etes. Th"s has ne9er -een pro9en -y med".a+
s."en.e< -'t some peop+e .+a"m "t .an red'.e the need for "ns'+"n -y 'p to
$0H.
(
Yoga "s a+so someth"ng that "s re+at"9e+y easy on the -ody. Yo' .an ta"+or a
yoga *or!o't to yo'r o*n f"tness +e9e+< and "n.rease the d"ff".'+ty as yo'
progress.
Theres no reason yo' sho'+dnt -e a-+e to perform at +east some of the
asana no matter *hat phys".a+ .ond"t"on yo're "n. As +ong as yo' ha9e
some mo-"+"ty "n yo'r arms and +egs< yo' sho'+d -e a-+e to start o't *"th
some of the eas"er asana and grad'a++y "n.rease the "ntens"ty of yo'r yoga
*or!o't as yo' progress.
Font o9erdo "t. Too m'.h of a good th"ng .an -e -ad for yo'. Yo' *ant to
'se yoga to "mpro9e yo'r phys".a+ .ond"t"on< not ma!e "t *orse.
If yo' o9erdo "t< yo' may end 'p "nj'r"ng yo'rse+f. Th"s .o'+d ma!e
e;"st"ng .ond"t"ons *orse and a+so set -a.! any progress yo'9e made so far.
At the 9ery +east an "nj'ry .o'+d .a'se yo' to m"ss se9era+ days of *or!o'ts<
*h".h .o'+d hamper yo'r progress< so "ts -est to ta!e "t easy 'nt"+ yo' get
'sed to "t.
Tpes of Yoga
There are se9era+ d"fferent types of yoga. )ost peop+e j'st th"n! of yoga as
-e"ng one standard set of poses< -'t "ts not &'"te that s"mp+e.
10
Western yoga "s genera++y j'st def"ned as =yoga>. There arent 's'a++y any
types ment"oned. Western yoga often 'ses a m";t're of d"fferent yoga types<
and d"fferent "nstr'.tors may e9en .ome 'p *"th the"r o*n poses or m";
the"r o*n 'n"&'e -+ends.
There are "n fa.t s"; types of yoga trad"t"ona++y pra.t".ed< p+'s a ne* type<
-"!ram yoga< that has -een rap"d+y ga"n"ng "n pop'+ar"ty re.ent+y.
The six traditional tpes of oga are!
#$ Hatha
%$ Raja
&$ Karma
'$ ha!t"
($ #nana
)$ Tantra
4o* *ere go"ng to ta!e a .+oser +oo! at ea.h "nd"9"d'a+ types of yoga and
the"r d"fferen.es.
Hatha Yoga
The tea.h"ngs of hatha yoga are the type most .ommon+y pra.t".ed "n the
Western hem"sphere. The *ord hatha .omes from the ,ans!r"t term ha
Amean"ng s'nB.
There are t*o "mportant pr"n."p+es that hatha yoga "s -ased on3
11
1. *editation I Yo' *"++ f"nd at +east one post're that "s espe."a++y
.omforta-+e to yo' and that yo' .an s'sta"n for +ong per"od of t"me
*h"+e yo' med"tate. As yo' ad9an.e< yo'++ "dea++y +earn se9era+
post'res that yo' are .omforta-+e *"th. )any peop+e f"nd the +ot's
pos"t"on espe."a++y he+pf'+ for med"tat"on.
2. Improving +nerg Within The Bod I Th"s "s a++ a-o't "mpro9"ng
the f+o* of energy thro'gho't yo'r -ody so "mpro9e yo'r o9era++
hea+th.
,a-a Yoga
Raja yoga "s 9ery s"m"+ar to hatha yoga. Raja "s .ons"dered a -"t more
d"ff".'+t than other forms of yoga< -e.a'se "t re&'"res more d"s."p+"ne and
.ontro+ than other forms.
Raja yoga fo.'ses on .on.entrat"on< med"tat"on< and d"s."p+"ne of the m"nd
and -ody.
There are eight limbs of ra-a oga!
1. )ora+ d"s."p+"ne
2. ,e+f restra"nt
/. 1on.entrat"on
4. )ed"tat"on
$. reath .ontro+
12
6. 8ost're
6. ,ensory "nh"-"t"on
7. %.stasy Anot the dr'g?B
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Yoga 4e*-"es
http3DD***.Yoga4e*-"es..om
.arma Yoga
The *ord !arma means =a.t"on>. Karma "s genera++y tho'ght of as the
'nseen for.e "n the *or+d that .a'ses good th"ngs to happen to good peop+e
and -ad th"ngs to pay -a.! those *ho ha9e done *rong.
Karma yoga means se+f+ess a.t"on. To perform !arma yoga< yo' are
s'pposed to s'rrender yo'rse+f .omp+ete+y to ser9e the greater good C the
good of man and h'man"ty.
The fo'nder of !arma yoga "s haga9ad 0"ta. Th"s 9ers"on "s hea9"+y rooted
"n H"nd'"sm. A+tho'gh yo' dont ha9e to pra.t".e H"nd'"sm to pra.t".e
!arma yoga< yo' sho'+d potent"a++y fam"+"ar"@e yo'rse+f *"th the tea.h"ngs of
H"nd'"sm "n order to f'++y 'nderstand and appre."ate !arma yoga.
ha!t" Yoga
hat!" yoga "s a sens'a+< erot". form of yoga. Its a++ a-o't +o9e< d"9"ne
+o9e< spe."f".a++y.
Eo9e operates on three +e9e+s a..ord"ng the pr"n."p+es of -hat!" yoga3
1. )ater"a+ +o9e
2. H'man +o9e
/. ,p"r"t'a+ +o9e
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/nana Yoga
#nana yoga "s a++ a-o't *"sdom and en+"ghtenment. Its a-o't .+ear"ng the
m"nd and the so'+ and re+eas"ng negat"9"ty. Its a-o't transformat"on and
ta!"ng the path to tr'e en+"ghtenment.
Tantra Yoga
Tantra yoga "s perhaps the type of yoga peop+e are most .'r"o's a-o't. Its
not a-o't se; e;.+'s"9e+y< -'t that "s a part of "t. It "s a-o't rea.h"ng
en+"ghtenment and trans.end"ng the se+f thro'gh se9era+ r"t'a+s.
,e; "s "ndeed one of those r"t'a+s< -'t "t "s not the on+y one -y any means.
,ome tantr". pra.t"t"oners e9en re.ommend a +"fe of .e+"-a.y.
Tantra means =e;pans"on>. The a"m of tantra yoga "s to e;pand yo'r m"nd
so that yo' .an rea.h a++ +e9e+s of .ons."o'sness. It 'ses r"t'a+s to -r"ng o't
the ma+e and fema+e aspe.ts *"th"n an "nd"9"d'a+ "n order to a*a!e the tr'e
sp"r"t *"th"n.
Bi0ram Yoga
"!ram yoga "s a re+at"9e+y ne* form of yoga. It "s not "n.+'ded "n the s";
trad"t"ona+ forms of yoga< -'t "t "s -e.om"ng so pop'+ar "t deser9es a 9ery
spe."a+ ment"on.
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Yoga 4e*-"es
"!ram yoga *as de9e+oped -y "!ram 1ho'dh'ry. It ta!es p+a.e "n a room
that "s at 10$5 *"th a h'm"d"ty of a-o't 40H. There are 26 post'res and
t*o types of -reath"ng e;er."ses.
"!ram yoga "s more a-o't deto;"fy"ng the -ody rather than rea.h"ng some
sort of sp"r"t'a+ en+"ghtenment. y for."ng the -ody to s*eat prof'se+y<
to;"ns are e+"m"nated thro'gh the s!"n.
Add"t"ona++y< the e;tra *armth ma!es the -ody more f+e;"-+e< *h".h he+ps
pre9ent "nj'ry< re+"e9es stress< and he+ps a"d "n deeper stret.h"ng.
,ome peop+e oppose "!ram yoga -e.a'se "t defeats the 9ery pr"n."p+es of
yoga. It has -een hea9"+y .ommer."a+"@ed< and "ts .reators prote.t "t -y
.opyr"ght.
T"ps for Yoga eg"nners
Yoga has -een pro9en to ha9e many d"fferent hea+th -enef"ts< -oth
psy.ho+og".a+ and phys"o+og".a+. It "s an an."ent pra.t".e< -'t "t has 9ery
pra.t".a+ app+".at"ons "n th"s ne* day and age.
efore yo' get started *"th yoga yo' m"ght *ant to as! yo'rse+f a fe*
&'est"ons. These are meant to get yo'r m"nd "nto the r"ght m"ndset -efore
yo' -eg"n.
Why do I *ant to start yoga:
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Yoga 4e*-"es
Are my goa+s rea+"st".:
Fo I ha9e any phys".a+ +"m"tat"ons that m"ght p't me at greater r"s! of
"nj'ry than other peop+e:
Fo I ha9e .+ear and def"na-+e goa+s:
Am I ready to .omm"t to a program:
W"++ my fam"+y and fr"ends s'pport me< and "f they dont< *"++ I -e
a-+e to hand+e "t:
When +oo!"ng for a yoga "nstr'.tor< yo' m"ght *ant to 9"s"t a fe* of the"r
.+asses f"rst to get a fee+ for the sty+e of the "nd"9"d'a+. ,ome peop+e .+a"m to
-e yoga "nstr'.tors -'t a.t'a++y !no* 9ery +"tt+e a-o't "t. ,o that "s an
o-9"o's .on.ern.
Yo' may a+so ha9e to dea+ *"th "nstr'.tors *ho are angry or 9"o+ent. Th"s "s
'n's'a+< -'t "t has -een !no*n to happen. ,ome "nstr'.tors are 9ery
="nno9at"9e>< and I say that .aref'++y -e.a'se th"s "snt a+*ays a good th"ng.
A fe* rare "nstr'.tors ha9e -een !no*n to r'n the"r .+asses more +"!e a -oot
.amp than a yoga .+ass. They de9"ate from the tr'e path of yoga "n order to
.hase the a+m"ghty do++ar -y do"ng someth"ng ='n"&'e>. 't yo' .ant get
"nto the tr'e sp"r"t of yoga "f yo're -e"ng ye++ed at< degraded< and stressed
o't?
Yoga "s a-o't .a+mness< pea.e< and tran&'"+"ty. It "s a+so a-o't d"s."p+"ne<
yes< -'t not "n a dr"++ sergeant !"nd of *ay? The d"s."p+"ne .omes from
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Yoga 4e*-"es
.aref'+ .ontro+ of the m"nd and -ody -y the "nd"9"d'a+< not -y an o'ts"de
so'r.e.
If yo'r yoga .+asses end 'p ma!"ng yo' fee+ 'n.omforta-+e or 'pset< then
yo' m'st &'est"on the"r 9a+'e to yo'. When a .+ass .a'ses more stress than
"t e+"m"nates< yo' sho'+d ser"o's+y reth"n! yo'r .ho".e to jo"n "t.
Eoo! for a .+ass that +oo!s f'n and an "nstr'.tor yo' +"!e and fee+
.omforta-+e *"th. The more at ease yo' are "n the .+ass< the more s'..essf'+
"t *"++ -e for yo'.
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Yoga 4e*-"es
Yoga +1uipment
There are many "tems a9a"+a-+e for those *ho pra.t".e yoga. 4one of them
are tr'+y re&'"red< -'t there are many that *o'+d -e espe."a++y he+pf'+.
Yo' may ha9e e9en seen a n'm-er of them "n 9"deos< on te+e9"s"on< or "n
yo'r +o.a+ store. 8erhaps yo' d"dnt e9en rea+"@e they *ere 'sed for yoga.
5or many years yoga e&'"pment *as hard to f"nd and some*hat e;pens"9e.
4o* "ts 9ery pre9a+ent and the pr".es on most e&'"pment are 9ery
afforda-+e.
The pro-+em "s< the pre9a+en.e of e&'"pment ma!es "t hard to de."de *hat
yo' need and *hat yo' dont. Yo' dont need e9eryth"ng< no matter *hat
the sa+esperson may try to te++ yo'.
Were go"ng to +oo! at some of the most pop'+ar types of yoga e&'"pment
and a..essor"es so yo' .an de."de *hat yo' need< *hat yo' m"ght *ant< and
*hat yo' .an +"9e *"tho't.
If yo're j'st gett"ng started yo' rea++y need 9ery +"tt+e< espe."a++y "f yo'++
-e ta!"ng a .+ass. Yo'r .+ass may pro9"de the "tems yo' need< -'t not a++
*"++. Yo'++ pro-a-+y need to -r"ng yo'r o*n mat at the 9ery +east.
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Yoga 4e*-"es
The e&'"pment yo' -'y *"++ a+so +arge+y -e a persona+ .ho".e. Yo' may not
need to -'y someth"ng that someone e+se *o'+d .ons"der essent"a+.
5or e;amp+e< yo'++ f"nd some peop+e *ho prefer to s"t on a hard f+oor or on
the gro'nd o'tdoors. 2thers f"nd "t 9ery 'n.omforta-+e to s"t on a hard
s'rfa.e and may fee+ pa"n "n the"r -a.! and ta"+-one. These peop+e *o'+d
rea++y need a yoga mat.
Im go"ng to s"mp+y des.r"-e ea.h "tem and +et yo' ma!e yo'r o*n
j'dgments as to *hat "s r"ght for yo'. I *ont try to te++ yo' *hat yo'
sho'+d and sho'+dnt -'y< -'t I *"++ te++ yo' *hat I fee+ m"ght -e he+pf'+.
Yoga *ats
5or most peop+e< a yoga mat *"++ -e essent"a+. A +ot of peop+e *ont -e a-+e
to .omforta-+y s"t on the f+oor *"tho't a mat< and th"s .an -e 9ery
d"s.o'rag"ng. Yo' may -e f"ne *"tho't one< -'t "ts someth"ng yo' sho'+d
.ons"der.
The f"rst th"ng yo' sho'+d +oo! for "n a yoga mat "s a good f+oor gr"p.
Yo're not go"ng to *ant a mat that *"++ s+"p aro'nd a +ot< espe."a++y *h"+e
yo're attempt"ng d"ff".'+t post'res.
Yo'++ a+so *ant to .hoose a mat *"th eno'gh padd"ng to ma!e "t
.omforta-+e.
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Yoga 4e*-"es
Yo'++ f"nd yoga mats "n d"fferent s"@es< th".!nesses< and .o+ors< so yo'++ -e
a-+e to f"nd one to s'"t yo'. If yo're go"ng to -'y one< yo' sho'+d -e s're
to f"nd one that yo're rea++y happy *"th.
Yoga To2el
There are spe."a+ to*e+s that are made for yoga. Yo' may f"nd s'perC
a-sor-ent to*e+s that *"++ -e &'"te he+pf'+ "f yo' s*eat a +ot< and yo' may
e9en f"nd these "n =.ha!ra .o+ors> *h".h yo' .an 'se "n 9ar"o's s"t'at"ons.
Yo' may a+so -'y a s!"d+ess to*e+ that yo' .an 'se on yo'r mat to he+p
a-sor- s*eat. Th"s may -e espe."a++y "mportant "f yo' pra.t".e "!ram
yoga.
Yoga Bags
If yo' -'y a +ot of yoga a..essor"es yo' may *ant to -'y a spe."a+ -ag to
.arry them. They +oo! +"!e d'ffe+ -ags< and are often made of ny+on.
Yo' .an f"nd these -ags "n many stores< and they range from aro'nd J10 'p
to J$0 or J100.
Yoga 3traps
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Yoga 4e*-"es
If yo' ha9e tro'-+e ho+d"ng yo'r poses yo' m"ght *"sh to -'y yoga straps.
They .an he+p yo' ho+d those d"ff".'+t poses +onger.
Yoga ,and-ags and o+sters
,and-ags and -o+sters .an he+p yo' !eep yo'r -a+an.e and s'pport yo'
thro'gh yo'r poses. They .ome "n many .o+ors< and yo' may -e a-+e to
mat.h yo'r o'tf"t< mat< and other a..essor"es.
Yoga )ed"tat"on ,eat"ng
)ed"tat"on seat"ng .omes "n a 9ar"ety of d"fferent types. Yo' .an -'y
spe."a+ .'sh"ons< -en.hes< and p"++o*s for 9ar"o's poses< and they ma!e "t
9ery .omforta-+e for med"tat"ng for +onger per"ods of t"me.
Yoga Balls
5or aro'nd J2$ yo' .an -'y a yoga -a++. They he+p yo' +earn -a+an.e< -'"+d
yo'r strength< tone yo'r m's.+es< and ma!e "t .omforta-+e for peop+e *"th
"nj'r"es to e;er."se.
These -a++s pro9"de e;tra s'pport as yo' stret.h< and are good for *or!"ng
o't the -a.! and h"ps< and .an a+so -e 'sed d'r"ng pregnan.y.
Yo'++ need an a"r p'mp "f yo' get one of these. The a"r *"++ s+o*+y .ome
o't of the -a++ as yo' 'se "t< .a's"ng "t to def+ate after se9era+ 'ses< so yo'
sho'+dnt forget to -'y a p'mp to f"++ "t -a.! 'p.
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Yoga 4e*-"es
Yoga Bloc0s

Yoga -+o.!s are some*hat +"!e mattresses. They ha9e a n'm-er of 'ses< -'t
they are most .ommon+y 'sed for -ody mo9ement e;tens"ons.
Yoga 4ideos
)any peop+e +o9e to p".! 'p 9"deos they .an 'se at home. They may not
ha9e the money for forma+ .+asses< or they may fee+ shy or a*!*ard a-o't
attend"ng .+asses *"th other peop+e. 8erhaps they j'st dont ha9e a +ot of
e;tra t"me.
0"deos are a rea++y good *ay to get "nto yoga "f yo' .ant ta!e forma+ yoga
.+asses. Yo'++ -e a-+e to get "n more pra.t".e and fee+ more .omforta-+e
do"ng some of the poses at home. If yo' de."de +ater to ta!e forma+ .+asses
yo'++ a+ready -e a +"tt+e ahead of some of the others "n the .+ass< espe."a++y
"f yo' start "n -eg"nners .+asses.
Yoga *usic
There are spe."a+ 1Fs yo' .an -'y that are made to enhan.e the med"tat"on
e;per"en.e. These .an -e 'sed for enhan."ng the tran&'"+"ty yo' e;per"en.e.
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Yoga 4e*-"es
There are a+so 1Fs that he+p *"th yo'r f+o*< "n.+'d"ng tran.e m's".. Yo'
may a+so f"nd .hants and mantras on 1F that .an he+p yo' get "nto the r"ght
frame of m"nd.
Yoga Clothing
Yo' dont need any spe."a+ .+oth"ng for pra.t"."ng yoga 'n+ess yo' j'st *ant
to -'y some. )any peop+e +"!e to e;er."se "n f'++ +eotards of d"fferent types<
-'t a .omforta-+e .otton tCsh"rt and stret.hy +egg"ngs that -reathe *o'+d -e
j'st f"ne.
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Yoga 4e*-"es
*editation
)ed"tat"on "s an "mportant part of yoga. It deser9es "ts o*n se.t"on< -e.a'se
"t has s'.h an "mportant p+a.e "n yo'r yoga pra.t".e.
Wh"+e yoga often fo.'ses a +"tt+e more on the phys".a+ s"de *"th a se.ondary
emphas"s on menta+ hea+th< med"tat"on "s more a-o't menta+ hea+th *"th a
se.ondary emphas"s on phys".a+ hea+th.
%9en a fe* m"n'tes of med"tat"on ea.h day .an he+p yo' red'.e stress +e9e+s
s"gn"f".ant+y. And +o*er"ng yo'r stress +e9e+s has the add"t"ona+ pos"t"9e
effe.t of red'."ng -+ood press're< sta-"+"@"ng heart and resp"rat"on rates< and
-oost"ng yo'r "mm'ne system.
)ed"tat"on 'ses the standard stages of the m"nd to .a'se .erta"n effe.ts at
.erta"n t"mes. Eets ta!e a +oo! at these d"fferent states.
3tage 5ne! The 6ormal 3tate of *ind
When yo'r m"nd "s "n th"s state yo' are a*a!e and -e"ng st"m'+ated. Yo'
rea.t norma++y< and yo' are th"n!"ng.
F'r"ng th"s phase yo'r m"nd may j'mp aro'nd and *ander a +ot. Yo' may
-e perform"ng one tas!< and yo' may not".e someth"ng that rem"nds yo' of
someth"ng e+se and sends yo' off on a tangent.
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Yoga 4e*-"es
F'r"ng th"s phase the m"nd "s 9ery a.t"9e< -'t a+so 9ery d"stra.t"-+e. Th"s
.an .a'se yo' a +ot of pro-+ems "f yo're dr"9"ng or *or!"ng or do"ng
someth"ng e+se that re&'"res &'"te a +ot of .on.entrat"on.
Th"s "s the state of the m"nd "n *h".h stress tends to -'"+d 'p hea9"+y. If
yo'r stress gets o't of .ontro+ yo' may f"nd "t 9ery d"ff".'+t to .on.entrate
and yo' may start to fa++ -eh"nd on yo'r *or! or da"+y tas!s.
3tage T2o! The Concentration 3tate of *ind
F'r"ng th"s phrase< yo' *"++ enter the f"rst state that .arr"es yo' to*ard the
state of med"tat"on. 1on.entrat"on "snt the state of med"tat"on "tse+f< -'t "t "s
.+oser to "t than the standard *a!"ng state of m"nd.
1on.entrat"on .an a.t'a++y -e e;treme+y d"ff".'+t to master. Yo' ha9e to
+earn to fo.'s on one s"ng+e th"ng to the e;.+'s"on of e9eryth"ng e+se.
The m"nd .an eas"+y p'++ yo' -a.! "nto a norma+ state 'nt"+ yo' +earn ho* to
.ontro+ "t. It may ta!e yo' days< *ee!s< months< or e9en years to perfe.t
th"s. If yo'r m"nd "s e;treme+y a.t"9e and yo' are eas"+y d"stra.ted< th"s may
-e a d"ff".'+t for yo'< -'t yo' .an do "t.
Eets +oo! at an e;amp+e of ho* d"stra.t"ons *or!. Yo' dont ha9e to -e
d"stra.ted -y an e9ent happen"ng +"9e aro'nd yo'. Yo'r o*n m"nd .an
a.t'a++y d"stra.t yo'.
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Yoga 4e*-"es
Eets say yo're s"tt"ng at *or! and yo're .on.entrat"ng on a .omp+e; p"e.e
of paper*or!. Yo' see the name of a .+"ent on a p"e.e of paper< and her
name "s the same as yo'r s"ster. Th"s rem"nds yo' that yo' *ere s'pposed to
.a++ her a-o't a .on.ert the t*o of yo' are s'pposed to attend d'r"ng the
'p.om"ng *ee!end. Then yo' start th"n!"ng of ho* m'.h f'n the .on.ert
*"++ -e and *hat yo' *"++ *ear.
Has someth"ng +"!e th"s happened to yo': ,ometh"ng s"m"+ar has happened
to most of 's< "f not a++ of 's. 2'r m"nds ha9e the po*er to "nje.t tho'ghts
a+most spontaneo's+y *hen *e en.o'nter someth"ng that tr"ggers "t.
,omet"mes there doesnt e9en need to -e a tr"gger.
When yo' pra.t".e .on.entrat"on< yo'r goa+ "s to re.ogn"@e th"s and
"mmed"ate+y snap -a.! "nto .on.entrat"on. When yo' master .on.entrat"on<
yo'++ -e s'rpr"sed at ho* yo'r m"nd *"++ f'n.t"on -etter and ho* m'.h
more yo' *"++ -e a-+e to re+a;?
3tage Three! The Full *editation 3tate of *ind
In the th"rd stage of the pro.ess< yo'r m"nd *"++ ha9e f"na++y freed "tse+f of
any "nterna+ or e;terna+ d"stra.t"ons from st"m'+". 4o d"stra.t"ons *"++ -e
a-+e to affe.t yo' d'r"ng th"s stage 'n+ess they are 9ery ser"o's or
p'rposef'+.
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Yoga 4e*-"es
)any peop+e .+a"m they ha9e d"s.o9ered th"ngs a-o't themse+9es or +earned
th"ngs they -e+"e9e they ne9er *o'+d ha9e +earned "f they d"dnt enter
med"tat"on.
In med"tat"on yo' are a-+e to !eep yo'r tho'ghts .entered onto one th"ng.
Yo'++ -e a-+e to .on.entrate on a part".'+ar tho'ght and ma!e "t part of yo'.
It *"++ ta!e yo' some t"me and pra.t".e to +earn to .ontro+ the stages of yo'r
m"nd< -'t yo'++ -e re*arded *"th -etter .on.entrat"on< -etter pro-+em
so+9"ng< and a great *ay to red'.e stress.
,tage 5o'r3 The 1ontemp+at"on ,tate of )"nd
The f"na+ +e9e+ of med"tat"on "s the .ontemp+at"on +e9e+. Th"s "s a 9ery
d"ff".'+t +e9e+ to 'nderstand *"tho't a.t'a++y e;per"en."ng "t for yo'rse+f.
F'r"ng th"s phase< yo' *"++ enter a ne* type of .ons."o'sness. Yo'9e
pro-a-+y ne9er entered th"s phase -efore< so "t may -e &'"te s'rpr"s"ng the
f"rst t"me.
Instead of fo.'s"ng on yo'r o*n "ss'es as most peop+e do< yo' *"++ "nstead
.onne.t *"th the *or+d "tse+f. Yo'r o*n -ody and m"nd *"++ -e .omp+ete+y
se.ondary to yo'< and yo' *"++ f"na++y rea+"@e j'st ho* sma++ *e ea.h are<
and ho* 9ery 9ast the 'n"9erse "s.
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Yoga 4e*-"es
It *ont -e easy to get to th"s phase. Yo' may not rea.h "t 'nt"+ yo'9e
pra.t".ed med"tat"on many t"mes. Yo' *ere -orn *"th the a-"+"ty to do th"s<
-'t yo' ha9e to a.t'a++y pra.t".e "t "n order to a.h"e9e "t.
The 7urpose of *editation
)ed"tat"on has many -enef"ts. The most "mportant one for many peop+e "s
rea.h"ng en+"ghtenment "n the 1ontemp+at"on phase< -'t th"s may not -e
"mportant to e9eryone.
,ome peop+e on+y *ant to 'se med"tat"on as a *ay to -e.ome more sp"r"t'a+<
or do .ontro+ stress or pan". atta.!s< or to treat phys".a+ pa"n or "++nesses.
Yo' dont ha9e to med"tate for the p'rpose of en+"ghtenment or sp"r"t'a+"ty "f
that "s of no "nterest to yo'. In fa.t< there are many peop+e *ho dont e9en
-e+"e9e "n sp"r"t'a+"ty of any !"nd -'t st"++ 'se med"tat"on as a *ay to re+a;
and hea+ the"r m"nd and -ody.
,ome e;e.'t"9es 'se med"tat"on as a *ay to ease the"r m"nd the *ay s+eep
does. In the"r -'sy +"9es< they may not get as m'.h s+eep as they rea++y need<
so they .an 'se $C10 m"n'tes of med"tat"on to refresh the"r m"nd *hen they
fee+ stressed o't< t"red< d"stra.ted< or ha9e tro'-+e .on.entrat"ng.
8arents often 'se med"tat"on as a *ay to .a+m the stress of da"+y +"fe so they
dont end 'p angry at the"r .h"+dren. Th"s "s a great *ay to stay .a+m.
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Yoga 4e*-"es
)ed"tat"on "s a 9ery good anger management too+. If yo' ha9e anger "ss'es<
yo' may 'se med"tat"on as a *ay to get the .ond"t"on 'nder .ontro+.
8ets loo0 at some of the ma-or benefits of meditation!
)ed"tat"on he+ps yo' fo.'s more .+ear+y. Yo'++ -e more eff"."ent
and yo'++ get more done "n +ess t"me.
)ed"tat"on *"++ he+p yo' red'.e yo'r stress +e9e+s.
)ed"tat"on *"++ he+p yo' +earn to -e more sympathet". to other peop+e<
and more 'nderstand"ng.
)ed"at"on *"++ he+p yo' -e.ome a !"nder< more .ompass"onate
person.
)ed"tat"on he+ps yo' .omm'n".ate *"th others on a -etter< more
effe.t"9e +e9e+.
)ed"tat"on .an "mpro9e -+ood press're< heart rate< and resp"rat"on<
and e9en ass"st "n manag"ng heart d"sease.
)ed"tat"on .an he+p -oost yo'r "mm'ne system -y +o*er"ng yo'r
stress +e9e+s.
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Yoga 4e*-"es
)ed"tat"on .an he+p -oost yo'r memory and .on.entrat"on thro'gh
-oost"ng o;ygen +e9e+s.
)ed"tat"on .an he+p yo'r m"nd a.h"e9e the !"nd of .+ar"ty yo' ne9er
tho'ght yo' .o'+d e;per"en.e.
These are j'st a fe* of the d"fferent -enef"ts yo' may a.h"e9e thro'gh
med"tat"on.
There are so many add"t"ona+ -enef"ts that are e;per"en.ed -y d"fferent
peop+e "t *o'+d -e 9ery d"ff".'+t to +"st them a++ here?
Tpes of *editation
There are a +ot of d"fferent types of med"tat"on. Yo' *"++ d"s.o9er that there
are the an."ent med"tat"on methods that ha9e -een pra.t".ed for tho'sands of
years< and there are a+so s"mp+er modern methods that .an -e 'sed.
An."ent types of med"tat"on are genera++y 'sed to a.h"e9e en+"ghtenment and
ea.h a h"gh +e9e+ of sp"r"t'a+"ty. If yo' p+an to ta!e the path to tr'e
en+"ghtenment< yo' *"++ pro-a-+y *ant to +earn one of those an."ent
methods.
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Yoga 4e*-"es
If yo' j'st *ant to 'se med"tat"on to "mpro9e yo'r phys"o+og".a+ andDor
psy.ho+og".a+ hea+th< yo' .an +earn some of the s"mp+er modern methods.
Concentrative *editation
1on.entrat"9e med"tat"on fo.'ses on .ontro++ed -reath"ng. In th"s method<
yo' fo.'s on yo'r -reath"ng *h"+e yo' a+so fo.'s on a spe."f". "tem< "mage<
or so'nd.
In th"s type of med"tat"on< yo' may 'se mantras< or .hants. Th"s "s the type
of med"tat"on yo' may ha9e seen on te+e9"s"on or "n mo9"es *here peop+e
.hant =2Cmmmm>.
y .on.entrat"ng on yo'r -reath"ng< yo' a..omp+"sh t*o "mportant th"ngs.
5"rst< yo' +earn to .ontro+ yo'r -reath"ng. Yo' .an +earn to adj'st yo'r
resp"rat"on rate on the f+y< *h".h .an rea++y he+p yo' "f yo' are prone to
pan". atta.!s.
,e.ond< yo' +earn to fo.'s hea9"+y. y .on.entrat"ng on .ontro++"ng yo'r
-reath"ng< yo'r m"nd "s for.ed to fo.'s on that one< rhythm". th"ng I yo'r
-reath"ng. As yo' fo.'s hea9"+y on "t< yo'r m"nd *"++ re+a; f'rther and
f'rther "nto a med"tat"9e state.
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Yoga 4e*-"es
To pra.t".e th"s type of med"tat"on< yo' *"++ s"t some*here 9ery &'"et and
.omforta-+e and .+ose yo'r eyes. 5o.'s .aref'++y on the mo9ement of the"r
a"r "n and o't of yo'r +'ngs. Th"n! of noth"ng -'t yo'r -reath"ng.
Yo' may *ant to stare at a .and+e or h'm or .hant *h"+e yo' do th"s<
espe."a++y "f yo' ha9e tro'-+e .on.entrat"ng. ,omet"mes the monotone
so'nd or the gent+e f+".!er of the .and+e .an rea++y he+p yo' .on.entrate as
f'++y as yo' need to.
Yo' *"++ soon not".e that yo'r -reath"ng *"++ s+o* do*n and -e.ome m'.h
more reg'+ar than -efore. Yo'r m"nd *"++ start to ease< and yo'++ start to
not".e a fee+"ng of .a+mness and seren"ty.
Th"s "s one of the -est methods for .ontro++"ng stress< .a+m"ng anger< and
a"d"ng fo.'s "n peop+e *ho ha9e memory or .on.entrat"on "ss'es.
*indfulness *editation
)"ndf'+ness med"tat"on "s 9ery d"fferent from .on.entrat"9e. Yo' *ont
fo.'s on a s"ng+e p".t're or so'nd< yo'++ "nstead fo.'s on a -roader p".t're.
Th"s one "s a -"t more d"ff".'+t to perform< -e.a'se "ts a +"tt+e harder to -r"ng
yo'rse+f to a med"tat"9e state *h"+e fo.'s"ng on so m'.h at on.e. It *"++ -e
easy on.e yo'9e pra.t".ed "t for a *h"+e< -'t at f"rst "t may -e &'"te d"ff".'+t.
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Yoga 4e*-"es
As yo' s"t "n a &'"et p+a.e< yo'++ ta!e not".e of the serene and -ea't"f'+
th"ngs aro'nd yo'. Try to ma!e th"s a p+a.e *here yo' are happ"est. Font
attempt th"s "n any p+a.e that many e9o!e negat"9e emot"ons.
Yo' sho'+d -e s"tt"ng as ere.t as poss"-+e so energy .an f+o* thro'gh yo' as
m'.h as poss"-+e. Keep yo'r -a.! stra"ght< and dont rotate yo'r h"ps. Keep
yo'r head he+d h"gh< -'t ma!e s're yo'r ne.! or -a.! arent so r"g"d that
yo' -e.ome 'n.omforta-+e.
Ga@e do*n*ard< -'t dont .+ose yo'r eyes. Font stare at any one s"ng+e
o-je.t< -'t "nstead +et e9eryth"ng go o't of fo.'s.
Yo'r -reath sho'+d -e nat'ra+ and re+a;ed< and yo' sho'+d str"9e to -reathe
as nat'ra++y as poss"-+e. #'st +et the -reath f+o* "n an o't< re+a;"ng yo' as "t
does.
If yo'r m"nd starts to *ander to negat"9e tho'ghts< s"mp+y th"n! "n yo'r head
that yo' are med"tat"ng r"ght no* and yo' *"++ not a++o* these negat"9e
tho'ghts to "nterr'pt yo'r tran&'"+"ty.
5or as +ong as yo' fee+ .omforta-+e< s"mp+y s"t and a-sor- yo'r
s'rro'nd"ngs. E"sten to those p+easant so'nds yo' hear aro'nd yo'< -'t try
to -+o.! o't any that may -other yo'. If yo' need he+p -+o.!"ng o't so'nds<
yo' .an p+ay nat're 1Fs +"!e *aterfa++s< th'nderstorms< or -ea.hes.
C /4 C
Yoga 4e*-"es
What Happens When You *editate9
F'r"ng med"tat"on< yo' *"++ pro-a-+y e;per"en.e a++ or most of the
fo++o*"ng3
Reg'+ated -reath"ng. Yo'r -reath"ng *"++ -e.ome more reg'+ar and
refresh"ng.
Yo'r heart and p'+se rates *"++ de.rease.
Yo'r -ra"n *a9es *"++ .hange as yo' enter a re+a;ed state of m"nd.
The prod'.t"on of the stress hormone .ort"so+ *"++ -e de.reased<
*h".h .an he+p yo' get r"d of -e++y fat.
Yo'r meta-o+". rate *"++ de.rease -y a-o't 20H< *h".h may pro+ong
yo'r +"fe.
Yo'r m"nd and -ody *"++ enter a state of rest that may e9en -e more
"mportant and restf'+ than s+eep.
Yo' may -e.ome more .reat"9e than e9er -efore.
Yo'r -+ood press're may fa++ a -"t< espe."a++y "f yo' norma++y ha9e
h"gh -+ood press're.
C /$ C
Yoga 4e*-"es
Yo'r m's.+es *"++ re+a; and re+ease the"r tens"on.
2;ygen *"++ get to yo'r m's.+es and -ra"n more eff"."ent+y.
Yo' *"++ -e "n a state some*hat +"!e s+eep or hypnos"s< yet yo' *"++ -e
f'++y a+ert.
If yo' *ant to f"nd o't more a-o't med"tat"on< there are some e;.e++ent
-oo!s on the s'-je.t. F0Fs may a+so -e 9ery he+pf'+< and there are a
n'm-er of 1Fs that are des"gned to -e 'sed "n med"tat"on.
G'"ded med"tat"on 1Fs may -e espe."a++y he+pf'+ "n the -eg"nn"ng. They
p+ay spe."a+ tones that e+"m"nate yo'r need to .hant a mantra< and they a+so
te++ yo' stepC-yCstep ho* to enter the .orre.t state.
Yo' may ha9e to try a n'm-er of these 1Fs -efore yo' f"nd one that *or!s
*e++ for yo'. A+tho'gh a++ or most of them *"++ pro-a-+y *or!< d"fferent
peop+e *"++ respond "n d"fferent *ays to d"fferent 9o".es< tones< so'nds< and
methods.
)ed"tat"on sho'+d -e a part of yo'r yoga pra.t".e. It *"++ he+p yo'r m"nd
and -ody "n many *ays< and yo' *"++ e;per"en.e more of the -enef"."a+
effe.ts of yoga than yo' *o'+d *"tho't med"tat"on.
C /6 C
Yoga 4e*-"es
Asana : Yoga 7ostures
Eets +oo! at some of the ,ans!r"t terms that are 'sed "n many of the asana.
These are 's'a++y pref";es.
Adho I Fo*n*ard
Ardha I Ha++
%!a I 2ne< ,"ng+e
8ar"9rtta I Re9o+9ed< T*"sted
,'pta I Re.+"n"ng
Krdh9a I Kp*ard
Kpa9"stha I ,eated
%tth"ta I %;tended
5"rst *ere go"ng to +oo! at a fe* p".t'res of some of the most *e++C!no*n
poses. ,ome of these arent e;a.t+y -eg"nner poses< -'t they are a++ asana
yo' sho'+d pra.t".e *hen yo' .an.
Remem-er< dont o9erdo "t. Wh"+e yo' sho'+d str"9e to -e a-+e to do a++ of
these e9ent'a++y< yo' *ont -e a-+e to do them a++ r"ght a*ay.
#'st ta!e "t easy< re+a;< and do *hat yo' .an.
If yo' stress yo'rse+f o't o9er *hat yo' .ant do or "nj're yo'rse+f< yo'++ -e
defeat"ng the p'rpose of yoga any*ay?
C /6 C
Yoga 4e*-"es
4o* +ets +oo! at some p".t'res of some pop'+ar asana...
C /7 C
Yoga 4e*-"es
,ar9angasana I The ,ho'der ,tand
C /( C
Yoga 4e*-"es
,ar9angasana "s a type of "n9erted asana from hatha yoga. It "s *"de+y
.ons"dered to -e one most "mportant asana.
Yo' f"rst +"e on yo'r -a.! *"th yo'r hands -eneath the m"dd+e of yo'r -a.!<
+"ft"ng yo'r +efts "nto the a"r so yo'r *e"ght "s s'pported on yo'r head< ne.!<
sho'+ders< 'pper -a.!< and arms.
Yo' sho'+d -e +oo!"ng to*ard yo'r toed< and yo'r ne;t sho'+d -e perfe.t+y
stra"ght as yo' do so. end"ng the ne.! may negate the pos"t"9e effe.ts of
th"s pose.
Fo not attempt th"s pose *"tho't yo'r do.tors appro9a+ "f yo' ha9e any of
the fo++o*"ng .ond"t"ons3
High blood pressure
Whiplash
Angina
C 40 C
Yoga 4e*-"es
Ha+asana I The 8+o*
,a9asana I The 1orpse 8ose
C 41 C
Yoga 4e*-"es
,"rsasana I The Head ,tand
C 42 C
Yoga 4e*-"es
Ardha 8admasana I The Ha+f Eot's
C 4/ C
Yoga 4e*-"es
8as.h"mottanasana I The Intense ,tret.h of the West
C 44 C
Yoga 4e*-"es
Adho )'!ha ,9anasana I The Fo*n*ard 5a."ng Fog
C 4$ C

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