The basics

Yoga is older than recorded time. It may well be tens of thousands of years old. Yoga's beauty lies in the realization that a practice of yoga is as relevant to our lives in the 21st century as it was all those many centuries ago — maybe even more so, given the stresses and uncertainties of our fast-paced, modern lives. If I were to name one thing that has been the greatest blessing in my life, I would say it is my daily yoga practice and meditation. I like to practice in the quiet early morning hours, finishing up just as the light creeps across the sky and the birds begin their morning call. Throughout the day when things get rough, I sometimes remember how I felt early that morning and can recapture that peaceful clarity.

So well-known is the idea of yoga that it hardly needs explanation. But what, in essence, does yoga mean? Being an inquisitive sort of person, I always enjoy delving into the origin of a word in order to glimpse its essential meaning. The word "yoga" comes from the Sanskrit word yug, which means "to yoke," or bind together. And what does yoga bind together? All the various parts of our selves often thought of as body, mind, and spirit. Yoga is an instrument of wholeness. And by the way, did you know that the word "whole" is the origin of the words health, heal, and holy? Amazing, isn't it, how even an ordinary dictionary can be a source of enlightenment.

The main focus of this book is instructional, working with asana (Exercises), pranayama (breathing techniques), and the practice of meditation. These are the tools of yoga — tools to pick up and use to change ourselves for the better, to drop self-defeating patterns and to live to our deepest and highest idea of who we are. As you move deeper into your practice, still more elements of yoga come in to play.

Understanding hatha and kundalini yoga

Although Kundalini Yoga has been the primary style of yoga I've practiced and taught for many years, I also very much enjoy my practice of Hatha Yoga. My vision in shaping this book is to create an artful, harmonious blend of Hatha and Kundalini Yoga. The idea is to take the best of both worlds, although in reality Hatha and Kundalini are both from the same world of yoga, using many of the same postures and following the same yogic teachings. But for those of you who may be new to yoga in general, or to Hatha and Kundalini Yoga specifically, I have included some background and basics about each yoga style here.

About hatha yoga

The word "Hatha" comes from two Sanskrit words, Ha, meaning sun, and Tha, meaning moon. Hatha Yoga blends the sun/male/active energy with the moon/female/receptive energy that is in each of us.

Hatha Yoga practice consists of held and moving postures, called asanas. There are a wide variety of asanas (over 200), each one with its own distinct form dictated by stretching, counter-stretching, and resistance. The alignment of the muscular and skeletal structures is a major focus of the asanas. Adding a conscious breathing pattern to the postures helps circulate energy and blood, and brings balance to the sympathetic and parasympathetic nervous systems, which govern the function of just about every other system in the body. In other words, asana practice is the key to the body, which is the key to the mind, which is the key to the spirit.

There are a wide variety of Hatha Yoga styles and traditions. Most of the Hatha Yoga included in this book is general, with some influence from the Viniyoga tradition. Vini can be translated from its original Sanskrit word to mean individual. It can also mean step-by-step and gradual. With Viniyoga, the pace is relaxed and poses are adjusted to meet individual needs.

About kundalini yoga

Kundalini comes from the word kundal, which means "lock of hair from the beloved." The uncoiling of this "hair" is the awakening of the kundalini, the creative potential that already exists in every human. The easiest way to understand kundalini is to realize that there is the universal spirit, sometimes referred to as God, that uncoils him/her/itself. This uncoiling process is known as kundalini. What is uncoiling and awakening is you, nothing more and nothing less. It is an innate capacity that most people simply are not utilizing. Yoga is the science of the Self, and kundalini is the awakening of the Self. It is that simple.

The main aim of Hatha Yoga is to bring about a balanced flow of energy through the body's energy centers, called chakras (see side bar, right). But, besides the energy that is already flowing within our bodies, there is a vast reservoir of untapped energy stored under the fourth vertebra of the spinal column. This latent energy is activated through Kundalini Yoga.

This untapped energy is stimulated through the proper practice of Kundalini Yoga as given by my teacher, Yogi Bhajan. As you maintain a steady yoga practice over a period of time, the energy gradually rises up the central column of the spine, balancing the body's chakras and activating the secretion of the pineal gland, which is located in the center of the skull. Although the pineal gland has remained an enigma in western medicine, in yogic science it is considered the very key to life, both physical and spiritual.

Kundalini Yoga, which includes many of the same postures found in Hatha Yoga, provides a good challenge yet is very doable; the positive effects can be experienced in a matter of minutes. It consists of both held postures and active exercises, often coordinated with strong breathing patterns.

Mental focus during yoga

During yoga practice, hold your mind in the present moment by keeping your attention focused on each breath that you take: you can hear it, feel it, even visualize the breath. As you inhale, see prana, or life energy, entering your body and mind. See and feel it as sparkling light, vital and fresh, bringing all possibilities to you. Then as you exhale, release the apana, the used-up energy, old thoughts and feelings, tensions, discomfort, and anything you are ready to let go of to make way for new beginnings on the next in breath.

As well as listening, feeling, and visualizing your breath moving in and out, you can also imagine hearing a sound on your breath. One sound that is often used in yoga is Om. Another is Sat Nam (rhymes with "but mom"). Sat is heard on the inhalation and Nam on the exhalation. This means "Truth is my/our essence.”You can also use affirmations in your own language that speak to you. For example, "I am, I am."

Relaxation and meditation

Following the natural flow of a routine of yoga, a period of deep relaxation and then meditation gives the perfect energy balance to the body and mind. A meditative mind and a relaxed mind go together: your relaxation practice will enhance your meditation, and the practice of meditation will teach you to relax. The yogic teachings say that there are different "processing" times needed to create certain desired effects during meditation. Although some meditations are given for a specific amount of time and should not exceed that amount, most meditations are done for 11 minutes, which adjusts your pituitary, or master gland, and your nervous system, and also changes your outlook for the better. After 31 minutes of meditation, your entire mind and all the chakras are positively affected. After a 62-minute meditation, your subconscious mind is positively transformed and integrated with your conscious mind.

Each chapter in this book is designed as a beautiful and effective dance of yoga and meditation, set to the tune of women's themes. As much as possible, leave time at the end of your practice for at least five minutes of meditation, and preferably 11 minutes.

Starting your day with yoga can make a very real difference to how well your day goes. Some women find an afternoon practice rejuvenates and relaxes them for the rest of the day. Many women, especially those with children, find that their favorite time to turn to yoga is in the evening when the house is quiet. However you can squeeze your yoga time into your busy life, I guarantee that the effort will be worth it.
Basic postures

Knowing how to sit is a very important component in yoga and meditation. Your sitting posture should provide a firm base for your spine to stack up straight. Why is this important? Think of a garden hose. When it is straight the water flow is strong, when it is curved or twisted the water flow is weak. In a similar way your spine conducts spinal fluid, which nourishes every nerve and carries messages to your brain. It also contains prana, the Sanskrit word for the life force energy that flows through all of your body's energy centers, enlivening your vital awareness and your sense of self.

Straightening your spine is a matter of paying attention to how well your vertebral are lining up. You can help this process by slightly tightening your abdominal muscles to hold the pelvis in place while lifting your breastbone slightly, and subtly pulling your chin in toward your neck to straighten the cervical vertebrae. Keep your shoulders relaxed. Visualize your spine lengthening and straightening, and relax into the feeling.

Your yoga space

Think of your yoga space as your personal sanctuary, a place where you can drop everything and he in a haven of peace. You may like to decorate a low table or altar with objects such as a candle, meaningful photos or objects, and a vase of flowers.

If you don't have a particular place set up for yoga, just find a quiet spot where you will have room to move. Spread out a mat that will fit the length of your body, perhaps adding a blanket or sheepskin for padding. If you have a hardwood floor, use a yoga mat that will not slip.
Easy pose

Let's explore the most common sitting poses in yoga. The basic sitting posture is Easy pose. Besides being the most often-used meditation posture, it is the starting position for many yoga exercises.

Sit on the floor with your legs crossed at the ankles so that your body forms a triangular base. Straighten the spine, relax the shoulders, and rest your hands on your knees. To straighten the lower spine and allow the knees to relax down, place a firm pillow, bolster, or thick blanket under your buttocks.

Sitting in a chair

Choose a straight-backed chair with little or no padding since there can be a tendency to slump against the back of the chair your feet should be comfortably flat on the floor. If this is not the case, rest your feet on a firm pillow or bolster.
Rock pose

This pose gains its name from the idea that whoever masters Rock pose can sit and "digest rocks" since this position is beneficial for the digestive system. Rock pose also encourages a straight spine and helps you to sit as steady as a rock.

Sit on your heels with your feet relaxed under you. Straighten your spine. Place your hands on your thighs. To relieve excess pressure on the knees, sit with a rolled blanket or firm pillow between your buttocks and heels.
Mudra

The hands form their own yoga postures, especially during meditative practices such as pranayama (breathing exercises), and sitting meditations. These hand positions, called mudras, are used to activate certain pressure points on the fingers. Each mudra is a technique for giving clear messages to the mind/body energy system.

The most common hand position is called Gyan ("gee-yawn") Mudra. This mudra activates the qualities of knowledge and wisdom (which is what gyan means in Sanskrit.) There are two forms: passive and active.

Passive gyan mudra

Put the tip of the thumb together with the tip of the index finger This gives receptivity and calmness.

Active gyan mudra

Curl the index finger under the thumb so that the fingernail is on the second joint of the thumb. This gives all the same qualities as passive Gyan Mudra, but with a more active, or projective energy.

Tuning in

In Kundalini Yoga there is a sound intonation, called a mantra that is used to begin a yoga practice. Mantras (from Sanskrit, man, "mind," tra, "guiding") are ancient, time-tested sounds that have been used to calm, focus, and uplift the mind. According to yogic understanding, and validated by science, the basic nature of everything in the universe is composed of vibration — consisting of sound, light, and energy. When chanting a mantra, every cell begins to vibrate at a similar energy frequency in the same way that a note struck on a stringed instrument will automatically vibrate on a second instrument.

Before beginning each yoga practice, use this mantra as a centering technique to attune you to your inner guidance. Ong Namo Guru Dev Namo means "I call on the Universal Spirit; I call on the ever-present guidance." To chant the mantra, feel the navel come in toward the spine slightly on the long "o" sound of Ong. Then feel the "ng" at the point between your two eyebrows. Namo is pronounced "nah-moe." Guru is "gu-roo," making sure to roll the "r" sound. Dev sounds like "dave," and then finally Namo again.

To begin your practice, sit with your legs crossed, your spine straight, and bring the palms of your hands together Then press them into the center of your chest so that your thumbs press against your sternum. This is called Prayer pose. Inhale deeply with your eyes closed and chant the mantra once. Repeat for a total of three repetitions.

Deep breathing

To understand the mechanics of deep breathing, the most common breath used in yoga, take a look at a sleeping baby. Watch her abdomen rise effortlessly on the inhale and fall on the exhale. This is our natural, inborn way of breathing. Realize that you have known this way of breathing and it is preserved in your cell memory. If you have forgotten how, here is your chance to retrain yourself.

1: Lie on your back with your knees bent. Place one hand on your abdomen and the other on your upper chest. Exhale all of your breath out. Make a conscious effort to push the remaining breath out with your abdominal muscles, creating a vacuum for a deep breath to enter.

2: As you begin to inhale, your I abdominal muscles will relax and expand outward to allow the diaphragm to drop. Pause the breath for 1 - 2 seconds at the end of your inhalation. As you exhale, your abdominal muscles will naturally move inward to press the diaphragm up against the lungs. Notice the breath leaving the upper chest first Continue exhaling smoothly and completely, and feel the abdominal muscles press slightly toward the spine. Pause the breath, then begin another deep inhalation.

Breath of fire

Breath of Fire is actually like one long, continuous breath being pumped in and out over and over. Because of the way it moves energy and blood circulation, there are a few cautions: during menstruation a "light" practice of Breath of Fire will help regulate it, but do not practice if there is discomfort or cramping. During pregnancy, except possibly for the first trimester, Breath of Fire should not be done. In cases of major health issues, check first with your physician.

1: Sit in Easy pose, or on your heels in Rock pose. Straighten the spine and relax the shoulders. You may like to put one hand on the abdomen to monitor its movement. Inhale normally. Then exhale with force. Your navel will press back toward your spine and you may feel the slightly upward push of the diaphragm pressing the breath out of your lungs.

2: Let the breath enter naturally on the inhale, and press it out again on the exhale. Although the inhalation and exhalation are equal in length, it may be helpful to focus on the strong, quick exhalation. Start off slowly, at a rate of one exhale per 2 seconds, then as you get used to the movement, speed it up gradually so that you are exhaling at two per second or faster.

Root lock

Body Locks, or Band has ("bond" or "tie" in Sanskrit) are internal contractions of muscles that are used to strengthen those muscles, focus concentration, and move energy through the body, which translates into vitality and health. The most commonly used lock is called Root Lock. Women who practice pelvic floor exercises will recognize the vaginal squeeze as an integral part of Root Lock.

Exhale all your breath out. Contract and lift the pelvic floor muscles, which includes the anal muscles and the genitals. Try to keep the buttocks relaxed. Pull the navel in toward the spine. Hold for a few seconds. Then as you inhale relax the lock and focus your attention in an upward motion from the base of the spine to the top of your head. Or you may focus at the brow point, the area between your eyebrows. Exhale again and repeat several times.

Corpse pose

An essential part of yoga is the deep relaxation at the end of your practice. In fact, deep relaxation is actually a pose called Corpse pose. If you think this sounds morbid, think again. The idea is that you are "dead" to the world, to your bodily tensions, and the usual cacophony of mental noise. Corpse pose is the icing on the cake of yoga practice, held dear by long-time yoga practitioners and new ones alike. In deep relaxation you are "actively allowing" in the sense that you are consciously noticing tensions, thoughts, or feelings without giving them any extra attention. At the same time, you allow them to release. What this process does is bring you to an inner space of no resistance. In the openness of that space the transforming power of your yoga practice can have optimum effect.

1: Lie down on a comfortably padded mat. You may want to place a rolled blanket or bolster under your knees and/or neck and cover yourself with a light, natural fabric shawl to avoid a chill. If you are wearing glasses, take them off to relax the eyes. You may also like to have some beautifully uplifting music playing softly. If it is music with words, they should be elevating and divinely inspired. Music resources for suggested relaxation music.

2: Close your eyes. Your arms are at your sides with the palms facing upward, open and relaxed. Allow your body to feel as if it is sinking toward the floor Consciously relax every part of your body, beginning with your feet and moving up your legs to your pelvis, torso, arms, and face, including your lips, jaw, and face muscles.

3: If your mind begins to wander; gently bring your attention back to the quiet inflow and outflow of your breath. You may like to imagine hearing a mantra or affirmation with each inhalation and exhalation. Continue to relax for at least 10 minutes, preferably longer if you fall asleep it will be a self-healing sleep, so light that you may feel yourself almost dancing on the edge of awareness.

Meditation shawl

During yoga practice, heat builds in the body to the point that you may sweat lightly. This heat rises and cools off in the period of deep relaxation or mediation that often follows a yoga practice. Covering your body with a light cotton or wool shawl during a sitting meditation is just as important as during deep relaxation: the meditation shawl not only keeps the spine warm but allows for a subtle flow of energy through the entire spine, which empowers your meditation.
Coming back from deep relaxation

At the end of your relaxation time, when you come back to awareness of yourself, take a deep and conscious inhale and exhale. Do the following wake-up exercises for about 20 seconds each, using deep breathing.

1: Roll your wrists and ankles in circles in both directions. This wakes up the extremities of the body.

2: Lift your feet and rub the bare soles together. Rub your hands together at the same time. This wakes up the nerve endings in the feet and hands.

3: Begin a Cat Stretch: bring your arms out to the sides, lift one bent leg and bring it across the other in a diagonal stretch. Turn your head in the opposite direction from your bent leg. Breathe. Then switch sides. Do this a few times on each side to give the spine and body a good diagonal stretch.

4: Draw your knees into your chest and wrap the arms around them. Tuck your head into your knees and begin rocking up and down on your spine 6-8 times. This wakes up the spine.

5: Sit up to end your practice or to meditate. These exercises bring your body and mind to consciousness gently and completely. Be sure to drink some spring water (room temperature) after relaxing or meditating to reground and rebalance the nervous system.