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06-28-2009, 10:54 PM
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 يوجـــــــــــــــــــــــــــــــــــا  Why Yoga? "mans quest for perfection consists in organizing the things of body, mind, and soul into a whole." The word yoga comes from Sanskrit, one of the world's oldest languages, and means union. It is a system of integrating and balancing body, mind, emotion, and spirit. Widely practiced in the east thousands of years, it aroused little interest in the west until the twentieth century. Today some practice it as a spiritual pathway, and others as a form of gentle exercise, and it is a popular way of relieving that great Western disease, stress. Whatever the reason, yoga brings its myriad benefits to all |
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06-28-2009, 10:56 PM
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رد: يوجـــــــــــــــــــــــــــــــــــا  Learning Poses The Gheranda Samhita states that there are "eighty-four hundreds of thousands" of asanas, or postures. Hatha yoga incorporates rather fewer, but includes a wide range of poses, some of which require a lifetimes experience. However, there are many less demanding positions, requiring only a basic level of fitness. The exercises and positions described in this chapter, if learned and practiced properly in a well-balanced program, will start you on a gentle route to becoming more fit, supple, and relaxed. Some may seem almost childishly simple, so you may be surprised at how much concentration and practice are needed to get them absolutely right. |
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06-28-2009, 10:58 PM
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| رد: يوجـــــــــــــــــــــــــــــــــــا The Importance of posture  The ways in which we stand, sit, and even lie in bed affect every aspect of our health and well-being. Unfortunately, bed habits- slumping in front of television at the end of a busy day, for example – are all too easy to acquire. Fortunately, good (even perfect) posture can learned and, if maintained, can reverse many problems acquired through bad posture. Proper posture is not only vital to our everyday well-being, it is also the essential starting point for any yoga position. Standing, sitting, and kneeling are common starting positions for many poses in this chapter. |
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06-28-2009, 11:04 PM
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| رد: يوجـــــــــــــــــــــــــــــــــــا The Importance of posture  Practice makes perfect. To being with, it may help to practice in front of mirror- sideways on in the case of the upright steadiness-to ensure that you are in the correct position. Better still, ask a friend to observe critically or take Polaroid photographs. Practice all these positions regularly for several minutes each day. If your knees are a bit creaky, maintain the Classic Thunderbolt posture for at least one minute, then bounce gentle up and down a few times to loosen the ligaments. Upright Steadiness Most standing positions start from this posture and it is worth adopting it routinely whenever you are standing. Upright Steadiness is a literal translation of the Sanskrit word Samasthiti, but the position is also known as Tadasana, the Mountain. Stand with your feet together, with your weight evenly balanced over the full length of both feet, and your arms by your sides. Hold your head erect with your chin level and keep your shoulders down. This should result in your chest lifting naturally- do not thrust it forward. Tuck in your tummy and ×××× of your spine. You should feel centered and poised.  The classic thunderbolt With the Sanskrit name Vajrasana, this pose is known by a variety of English names, including the Diamond. This kneeling position comes less easily to Westerners and will require frequent, although not necessarily prolonged, practice. Kneel, sitting back on your heels and keeping the tops of your feet and your toes flat on the floor. Spread your heels slightly apart so that their inner edges support the outer edges of your bottom, but keep toes and knees together. Rest your hands, palms downward, lightly on your knees. Raise your spine so that head, neck, and spine are alignment, then straighten your elbows. Breath naturally through your nose |
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06-28-2009, 11:09 PM
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| رد: يوجـــــــــــــــــــــــــــــــــــا Warming up Stretches All exercise, no matter how gentle, should be preceded by a warm-up routine to avoid injury, and yoga is no exception. This is particularly important for beginners. The Salute to the sun is the traditional warm-up because it tones all the body's muscles and releases tension in the spine. However, beginners may prefer to use some more familiar exercise routines until they feel more confident   |
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