
Instructing Hatha Yoga
A Guide for Teachers and Students
392 Pages
The world of yoga has exploded since the first edition of Instructing Hatha Yoga was published in 2006. Millions more enthusiasts worldwide are experiencing the physical benefits and mindful awareness of yoga in gyms and spas, the training rooms of professional sport teams, prisons and hospitals, and even classrooms.
With the increasing demand for qualified yoga teachers who can meet the needs of a diverse group of students, this updated edition of Instructing Hatha Yoga could not have come at a better time. Featuring detailed instructions on teaching 68 yoga poses and more than 200 photos showing the postures, the text covers all aspects of safe and confident hatha yoga instruction.
The second edition is enhanced with the following features:
• Updated verbal and visual cues to use in teaching each posture
• Sample children’s and prenatal classes
• 75 new video clips that demonstrate yoga poses and modifications and instruct on physically assisting and adjusting students
• New online teacher resource with self-inquiry questionnaire, class evaluation, chapter review questions, and other printable instructional resources
Master teacher and author Diane Ambrosini retains her original emphasis on simple cues for bringing students into proper alignment and deeper mental focus and detailed instructions for making safe and effective hands-on modifications and adjustments of yoga poses. The book highlights issues of importance to even the most experienced instructors, including creating a safe and comfortable learning environment, structuring a class, teaching pranayama (breath work), and handling personal integrity and ethics.
Developed in line with the New Yoga Alliance Standards and the Yoga Teachers’ Registry requirements, Instructing Hatha Yoga is a comprehensive and user-friendly guide to becoming a confident and qualified yoga instructor. Students and teachers not only will learn how to teach yoga poses, but they will also know how to direct students toward deeper self-awareness to positively affect their lives for years to come.
Part I The Practice of Yoga
Chapter 1 Understanding Yoga
Chapter 2 Basics of Teaching Yoga
Chapter 3 Creating a Class Environment
Chapter 4 Breathing and Beyond
Chapter 5 Energy and Anatomy
Part II Asanas and Adjustments
Chapter 6 Sun Salutations
Chapter 7 Standing Postures
Chapter 8 Seated Postures
Chapter 9 Supine and Prone Postures
Chapter 10 Inverted Postures
Chapter 11 Restorative Postures
Part 3 Structuring a Class
Chapter 12 Class Framework
Chapter 13 Sample Classes
Diane Ambrosini, MA, is a master yoga teacher and movement science specialist who began a serious study and practice of yoga in 1997. She has participated in numerous yoga teacher training programs and taught hatha yoga workshops in the United States and Canada. Diane has also written numerous articles on yoga and fitness-related topics. She strives to improve the art and science of teaching yoga and help others enjoy the benefits of yoga as a lifestyle.
The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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The four primary types of yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
Types of Yoga
There are as many ways to practice yoga as there are to unite with bliss and enlightenment. Essentially, however, current practice involves four primary types of yoga: karma, bhakti, jnana, and raja.
- Karma [KAR-muh] yoga isthe path of service through selfless action for the good of others - for example, Mother Teresa's works to serve poor people as a way to connect the compassion of God with humanity. Unconditional service is a tradition in Hindu monasteries or ashrams [AAHSH-ruhms], and many yoga teacher training programs require candidates to practice karma yoga by cooking and cleaning or providing other voluntary service for others.
- Bhakti [b-HUHK-tee]yoga cultivates the expression and love of the Divine through devotional rituals. Forms of this path include regular prayer, chanting, singing, dancing, ceremony, and celebration. For example, bhakti yoga is practiced and shared in the uplifting music of renowned kirtan (devotional chant) vocalist and spiritual leader Krishna Das.
- Jnana [YAAH-nuh]yoga isthe path of intellect and wisdom, and its components include study of sacred texts, intellectual debates, philosophical discussion, and introspection. Socrates was a jnana yogi, as are modern-day yoga scholars such as David Frawley and Ravi Ravindra.
- Raja [RAAH-juh]yoga, also known as the "royal path," refers to the journey toward personal enlightenment. This path consists of balancing the three main yoga types just described - karma, bhakti, and jnana - while integrating the eight limbs, or stages, of yoga (for further discussion, see the sidebar titled The Eight Limbs of the Royal Path). Hatha [HUH-tuh] yoga is represented as a combination of the third and fourth limbs of the royal path - that is, asana [AAH-suh-nuh]and pranayama [praah-naah-YAAH-muh] (see figure 1.1 and the sidebar about the eight limbs).
The tree of yoga.
Hatha yoga is the type generally practiced in modern (and especially Western) society. The word hatha is usually translated from Sanskrit as "sun and moon," with ha signifying sun energy and tha signifying moon energy. Balancing the active ha energy and the more calming tha energy is the ultimate aim of hatha yoga practice. Hatha is also translated as "forceful" (see figure 1.2), and this translationis included in the Hatha Yoga Pradipika [praah-DEE-PEE-kuh] - a classic text used by those who study hatha yoga. Some practitioners have expounded that this translation is appropriate because hatha yoga requires great physical effort. On a symbolic as well as a physical level, then, hatha refers to a balancing of energies or forces.
Yoga lineage.
The Eight Limbs of the Royal Path
Think of the eight limbs of yoga as parts of the great tree of yoga. Each limb connects to the trunk, and yoga is grounded and nurtured by its deep, ancient roots. Each limb has leaves that express the life of the limb; these leaves are the techniques of the yogic limbs. The eight limbs, or stages, of yoga are outlined in the text of the Yoga Sutras, which was compiled and writtenaround 300 to 200 BCE by the sage Patanjali [pa-TAHN-jah-lee].
Limb 1
Yamas [YAAH-muhs] - guidelines for ethical standards and moral conduct
- Ahimsa [uh-HEEM-saah] - nonviolence
- Satya [SUHT-yuh] - truthfulness
- Asteya [uh-STAY-uh] - nonstealing
- Brahmacharya [bruh-muh-CAHR-yuh] - moderation
- Aparigraha [uh-PUH-reeg-ruh-huh] - nonattachment
Limb 2
Niyamas [nee-YUH-muhs] - observances and disciplines
- Saucha [SHOWH-chuh] - cleanliness
- Santosha [suhn-TOH-shuh] - contentment
- Tapas [TUH-puhs] - austerities (translated as "heat" or "purifying practices")
- Svadhyaya [svaahd-HYAAH-yuh] - study of spiritual scriptures
- Ishvara pranidhana [EEHSH-vuh-ruh pruh-need-HAAH-nuh] - practice of awareness and surrender to the presence and divine will of God
Limb 3
Asana [AAH-suh-nuh] - practice of physical postures
Pranayama [praah-naah-YAAH-muh] - special breathing techniques used to control the life force, or energy, in the body
Limb 5
Pratyahara [pruht-yaah-HAAH-ruh] - withdrawal of the senses as part of the transcendence of constant nervous stimuli; practice of sensory detachment through deep relaxation techniques
Limb 6
Dharana [dhaahr-UHN-aah] - concentration and focus
Limb 7
Dhyana [dhahy-AAH-nuh] - meditation
Limb 8
Samadhi [suh-MAAHD-hee] - state of ecstasy, bliss, and enlightenment that transcends the Self and merges with the Divine
Types of Hatha Yoga
Hatha yoga focuses on the path toward personal wellness and enlightenment through physical, mental, and spiritual means. The category of hatha yoga encompasses a number of popular styles of practice. Most hatha classes are generic in style, which means thatthey blend popular elements of various styles that stand alone as specific forms. Two of the best-known styles of hatha are Iyengar and Ashtanga, and classical-eclectic hatha classes often include traits of either or both of these styles. As a result, many students are confused into thinking that hatha yoga is a style in and of itself, apart from any other named style, when in fact it is the umbrella under which all hatha styles fall.
Although approaches to hatha yoga differ from each other, all of these methods are meant to help practitioners achieve the goals of greater health and general well-being through deeper self-awareness. With this end in mind, this text presents an overall picture of the physical discipline while also bridging the gaps between East and West, ancient and progressive, physical and spiritual, science and art, flexibility and strength, and student and teacher. Yoga is not associated with rebellion or revolution; instead, it is a practical response to the hectic nature of our modern lives, which likely provides the impetus for the tidal wave of interest in yoga throughout the world.
The general practice of hatha yoga strives to be progressive while maintaining a basic connection to traditional teachings. Over the millennia, considerable changes have occurred - in practice venues, students, and teachers - and such changes are likely to continue. Yet even as forms and styles branch out and evolve, they continue to derive from the same basic roots. In fact, the founders of two of the most popular styles of modern hatha yoga, Iyengar and Ashtanga, had the same teacher - Sri Tirumalai Krishnamacharya(see figure 1.3).
Hatha yoga lineage. The blank lines represent other lineages.
Iyengar Yoga
In the early twentieth century, world-renowned yoga master B.K.S. Iyengar created a style of hatha yoga focused primarily on achieving precise physical alignment during the execution of poses. At times, especially in the 1970s and 1980s, Mr. Iyengar was likened to a drill sergeant because his teaching style was somewhat strict in its extreme attention to physical positioning. To assist in this positioning, Iyengar yoga students use many types of props, which enable people at all levels of proficiency to go deeper or stay longer in postures with more accurate physical alignment.
Props are becoming more common in classical-eclecticclasses as well, but Mr. Iyengar was an innovator in hatha practice because of his insistence on precision with props and his demand that his yoga students be consciously focused in the mind and obediently energetic in the body. As a result, Iyengar teacher trainings can take three or more years to complete, depending upon which level of certification a candidate is interested in reaching with their training; Iyengar has three basic levels of training.
Iyengar yoga places so much emphasis on physical alignment, as Mr. Iyengar believed that it takes most people most of their lives to get the body into its most appropriate physical alignment, that Surya Namaskaras (Sun Salutations) are not performed and pranayama (breath work) is abandoned in the asana classes until students are proficient in their alignment practices. However, certain pranayamas are taught in workshops or as a separate practice altogether. Iyengar yoga also prohibits music and partner work because they are thought to be distractions. Although some find this hatha style to be intimidating, it is generally the safest form of physical practice because of its diligent attention to body alignment.
Even so, many people are uncomfortable with this style because instructors generally do not allow students to go as deeply into a posture as they might like. Instead, instructors insist that students use props and move only as far into a posture as they are able to manage while maintaining the most optimal alignment possible. Given this focus, Iyengar classes disallow baggy clothes because they hide so much of a student's body that the instructor might miss a detail needing adjustment. Of course, each teacher conducts class in her or his own way, but true-blue Iyengar instructors tend to be strict in their teaching styles in order to adhere to Iyengar's exacting guidelines.
Ashtanga Yoga and Power Yoga
Ashtanga means "eight limbs"; in contemporary hatha circles, it also refers to a style of yoga practice introduced by Pattabhi Jois. This dynamic form of hatha yoga involves vigorous flow from posture to posture. More specifically, Ashtanga practice today involves six series, or set combinations of postures, in which practitioners move from one posture to the next without stopping. Generally, however, only the primary (yoga chikitsa) series and the second (intermediate, or nadi shodhana) series are taught in class settings because the remaining four series are quite physically demanding. In fact, those four can be practiced only by persons who have spent considerable time learning and accomplishing them.
Ashtanga yoga was rediscovered in the twentieth century when Pattabhi Jois and his teacher, Sri Krishnamacharya, translated a practice they found outlined in an ancient text called the Yoga Korunta. Krishnamacharya found the manuscript written on leaves in a form of Sanskrit used 5,000 years ago; according to interpreters, the estimated date of its transcription is at least 1,500 years ago. Pattabhi Jois named the practice Ashtanga, based on the second Pada (or chapter) of Patanjali's Yoga Sutras. In the pada, the term ashta-anga (eight limbs) are outlined and the Pattabhi Jois believed the integration of the eight limbs were steps to gradually awaken to Samadhi (Divine Consciousness).
Because many people either did not recognize the term Ashtanga or misunderstood it as referring to raja yoga, the practice was referred to for some time by the term power yoga. In the 1990s, Beryl Bender Birch wrote a book called Power Yoga that demystified the practice of Ashtanga for many, and the book still serves as a great reference on the benefits of this style. Unfortunately, however, some confusion persists about Ashtanga and power yoga. Ashtanga is the practice of a set series of postures. In contrast, power yoga classes are generally hybrids that use some of the postures and flow of Ashtanga but are often not true to Ashtanga sequencing. The practice of power yoga continues to be brought alive by innovative modern yoga teachers, such as Baron Baptiste and Bryan Kest.
In this book, the term Ashtanga refers to the dynamic series of postures rediscovered by Pattabhi Jois and Sri Krishnamacharya. Many Ashtanga classes use abridged versions of these original series because a hatha class is often only one hour long and the students are often of mixed ability.
In practicing either Ashtanga or Iyengar yoga, one sees (and feels!) both the physical and the mental distinctiveness of the chosen style. At the same time, the two approaches share common ground since their founders - Pattabhi Jois and B.K.S. Iyengar, respectively - are contemporaries who had the same mentor in Sri Krishnamacharya. In fact, at first glance, it may seem surprising that two such different styles could be traced back only one generation to the same root. However, Sri Krishnamacharya was known to teach each student according to his or her personal needs. Table 1.1 illustrates the differences between these two styles of hatha yoga in mental focus and physical components.
Vinyasa Yoga
Another style of hatha yoga involves the practice of linking Surya Namaskaras (Sun Salutations) or similar postures between poses. Practitioners repeat each pose in the sequence before going on to the next one; after adding each new pose, they do a vinyasa [vin-YAAH-suh] - a flowing movement linked with the breath. Most vinyasa teachers use variations of poses and sequencing to create a smooth flow from pose to pose rather than simply stopping one posture and starting again. The word vinyasa refers to the flowing or linking of poses in synchronization with the breath.
Variations of Sun Salutations are the vinyasas that link other poses together in Ashtanga yoga. However, vinyasas do not have to be vigorous; in fact, they can be slow and gentle as one pose flows easily and softly into another, similar pose. The key is to connect poses with the breath.
Viniyoga
Not to be confused with vinyasa yoga, viniyoga is another method of hatha yoga linked to Sri Tirumalai Krishnamacharya. His son, T.K.V. Desikachar, used a style of classical-eclectic hatha that directly applies the physical practices of yoga as a purely therapeutic modality based on an individual's specific needs. The style is referred to as viniyoga,meaning "applied yoga," by Western students of Desikachar, including Mark Whitwell and American Viniyoga Institute founder Gary Kraftsow.
Viniyoga emphasizes using the breath as a means to achieve specific outcomes, either with or without accompanying movement. When asanas are practiced as part of therapy, they are often repeated and are linked directly to functionality. This style uses the ancient practices of yoga for physical, emotional, and spiritual healing. Classes are often taught one on one or in small groups so that the teacher can address each student's individual needs.
Bikram and Hot Yoga
Once known mainly as the "yoga of the stars," the Bikram style of hatha has spread from Beverly Hills throughout the United States since the late 1970s. The Bikram style is the original "hot yoga" style, and its classes are taught in a room kept at approximately 106 degrees Fahrenheit (41 degrees Celsius). Bikram yoga is based on one series consisting of 26 poses, which are practiced twice in a class session.
Though this style of yoga is purported to have originated with its namesake, Bikram Choudhury, it can be traced back to Bishnu Ghosh, the brother of Paramahansa Yogananda, who founded the Self-Realization Fellowship in 1925. Mr. Choudhury insists that, barring any physical limitations, newcomers participate in class every day for two months before easing into the regimen. He believes that this intensity serves as an incentive and as an initiation into the style, which promises a better body and new life through a detoxifying practice that some liken to a yoga boot camp. Many Bikram-trained teachers have migrated away from teaching Mr. Choudhury's particular style of hatha yoga due to trademark and copyright disputes as well as allegations of his misconduct. Instead, they teach their own version of heated yoga.
Many Bikram yoga studios are now built from the ground up and include state-of-the-art heating systems to maintain the desired room temperature for classes. Scores of students revel in the feeling of looseness that they attain in the penetrating heat; at the same time, many people are leery about the intense temperature used in these styles. Indeed, the room's high temperature is enhanced by the mass of body heat exuding relentlessly from class participants as they practice one posture after another. In contrast, in Ashtanga hatha, the heat is created solely by the practitioner's own body moving through linked poses via vigorous vinyasas.
For some people, the high temperature is overwhelming; for many others, however, the effect of performing the asanas in a sauna-like environment is what gets them hooked. Indeed, sweating can be therapeutic and cleansing. Still, these yoga styles are not for everyone.
People with potentially complicating conditions should be very mindful when considering whether to practice in the heat - for example, deconditioned students who have a tendency toward high blood pressure or whose core body temperature tends to run high. In addition, some people simply do not tolerate heat as well as others, and these people need to allow themselves rest periods and water breaks when they attend a class, especially when the heat is extreme.
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Yoga equipment selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully.
Equipment Selection
If you walk into a sporting goods store or the retail area of a fitness club - or peruse the cover of many yoga periodicals - you might get the impression that yoga requires a specific uniform, as well as certain equipment, if one is to practice it successfully. In reality, Western fashion sense and marketing notwithstanding, nothing could be further from the truth. Unlike many physical activities and exercise programs, yoga practice requires minimal equipment. Indeed, East Indian citizens practiced yoga for millennia with nothing more than thin reed pads, a simple loincloth or sari, and bare feet.
However, though yoga instruction and practice require little in the way of equipment, certain elements can make your teaching - and your students' class experiences - both safer and more comfortable. The specifics depend on the style of hatha yoga you teach, the nature of your student population, and the location of your class.
Yoga Attire
Apart from personal fashion preference, select from lightweight fabrics to allow for maximum movement and comfort. In general, comfortable shorts or leggings and a snug-fitting shirt work well for practicing yoga. Loose-fitting T-shirts, though comfortable and easy to move in, often end up over the head in inversion postures, thus creating an annoying distraction. These clothing selections apply to students and instructors alike.
Another factor to consider when suggesting clothing options for students is the type of yoga being practiced. Students in a fast-paced class may be most comfortable in a single layer of lightweight, sweat-wicking clothing that can accommodate the heat and moisture generated by the body. In contrast, students in a less vigorous style of class may be most comfortable beginning class with warm-up layers that can be peeled off as body temperature increases and then put back on during the cool-down at the end of class.
Yoga instructors should follow the same general clothing guidelines as their students for comfort and ease of movement; in addition, they should always dress in a professional manner. Students must be able to see how your body moves as you demonstrate, but you should avoid wearing clothing that might be overly revealing, such as see-through fabrics, precariously low-cut necklines, or wide-legged or skimpy shorts.
Practitioners of Kundalini yoga suggest that you wear clothes made of white cotton and other natural fabrics to foster the electromagnetic field surrounding you during practice.
Yoga Mats
In addition to bare feet and comfortable clothing, another indispensable piece of yoga equipment for most people is a sticky yoga mat. Yoga mats provide a stable, nonslip surface and, depending on the thickness, a bit of cushion on which to practice. Mats can be found in a variety of colors, lengths, thicknesses, and materials - all of which are matters of personal preference.
In some settings, yoga mats are provided on site. If you teach at a site where mats are not provided - and if students are reluctant or unable to purchase their own - you might suggest that they each bring a large towel or blanket. Whatever is used, it should be large enough that both the hands and the feet can be in contact with it during postures such as Adho Mukha Shvanasana (Downward-Facing Dog). Be mindful, however, that towels and blankets are generally slippery and should be used with caution, especially during standing poses. In fact, in many instances, one might be best served by practicing directly on the ground.
Occasionally, you will encounter a student who recognizes that a mat is beneficial to one's practice but is under the false impression that any exercise mat will do. It is true that the mats used in Pilates floor classes can be used for yoga practice; however, they tend to be thicker and made of more flexible material and provide less traction than do yoga mats. Many fitness clubs provide short, soft, and sometimes slick mats that are generally used for floor-exercise work. Unfortunately, these mats are designed to cushion sit-ups and other exercises or stretches that do not require the traction provided by yoga mats. These and other soft mats may slide across the floor unless the student pays closer attention to the mat than to his or her yoga practice, which both defeats the purpose of yoga and increases the potential for injury. This type of mat also has too much cushion to provide stability while standing. Therefore, one would be much safer using a towel or no mat at all.
If you teach in a facility where yoga mats are provided for students, you will need to address a health and safety concern that is often forgotten or ignored. When multiple pairs of sweaty bare feet use a mat, it becomes a dirty and foul-smelling habitat for germs. For this reason, mats should be cleaned and disinfected on a regular basis, and replacement mats should be purchased as needed. The smell factor alone should encourage students to bring a personal mat! For many people, an average investment of $30 for a basic mat is a small price to pay for the practical protection provided by a mat reserved for personal use.
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Class atmosphere
In the days before yoga’s popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants.
In the days before yoga's popularity soared, if you had asked a non-yoga-practicing person what came to mind when thinking about yoga, he or she might have described a candlelit room filled with patchouli incense and low droning chants. If asked today, the person might conjure an image of 20 to 50 people on yoga mats packed tightly into a large room while moving in unison to contemporary music. In reality, hatha yoga practice today is approached in many diverse ways. Some instructors use live music; some use none at all. Some sessions are conducted one on one; others can, and do fill a football field. In addition, classes take place in a wide variety of settings and may happen anywhere that space is available - for example, commercial yoga studios (large or small), gymnasiums, group exercise rooms in fitness facilities, community recreation centers, libraries, and the great outdoors. Because of the increasing demand for yoga, the variations are almost limitless.
Many students feel that practicing outdoors gives their yoga a more natural ambiance and a deeper connection to nature.
Ideal Setting
Yoga classes can be, and often are, taught almost anywhere. However, some locations are more favorable for helping students achieve the release, relaxation, and overall awareness that they crave. Generally speaking, the most desirable space to teach and practice yoga is one that was designed with yoga in mind. Such a setting is spacious, comfortable, free from outside distractions, well ventilated, and warmly lit.
For many, yoga is also associated with calming music and the aromatherapy of incense, and indeed these elements can be used to help create a soothing atmosphere. However, incense burning is not always a welcome addition to class; in fact, in many facilities, it is strictly forbidden. If you teach in a facility that does allow incense, it is a courtesy to first ask the students if they mind. Many individuals are severely allergic to smoke or perfume and may be adversely affected by any scent wafting through the room. For this reason, it is also advisable to maintain a policy stating that no one should wear perfume or overly scented lotions to class.
Floor Surfaces
Yoga can be practiced almost anywhere: a sandy beach, the sidelines of a football game, your living room, a mountain campground, or even the water. However, while the surface may vary, it should always be as level as possible to avoid compromising a person's balance and to protect the joints when holding postures. In addition, as in any physical activity, some surfaces are better suited than others for practicing yoga. Because yoga is generally practiced indoors, this discussion addresses indoor floor surfaces.
Wood flooring can be found in a variety of settings, including many yoga studios; most dance studios, high school gyms, and group exercise rooms in newer fitness facilities; and some older recreational facilities. Wood provides a smooth, flat surface with a small amount of flexibility that is relatively forgiving to the body. It also provides greater warmth than concrete and other harder surfaces. Yoga studios that feature wood flooring often disallow outside footwear on the studio floor in order to maintain the integrity of the surface.
Concrete-based surfaces are the norm in older fitness facilities, elementary school auditoriums, and even some newer recreation facilities. They provide a smooth surface that is generally easy to clean. In many cases, the concrete is covered with ceramic tile or linoleum. Unfortunately, concrete flooring is much cooler than wood; it is also rigid and provides no shock absorption for the joints. Even so, it is a viable surface for practicing yoga because of the extremely low-impact nature of the activity. In addition, students can obtain some cushioning and warmth by using mats.
Some facilities have carpeted flooring. These surfaces provide the warmest floor and are very suitable for gentle and restorative yoga, during which students spend considerable time on the ground. Although carpet does provide a little extra cushioning, pay attention to what kinds of activity are performed on the carpet. A sweat-inducing activity can create a foul-smelling and unsanitary surface if the carpet is not cleaned on a regular basis.
Temperature Control
In general, the room temperature for a nonheated yoga class should be between 70 and 76 degrees Fahrenheit (about 21 and 24 degrees Celsius). Temperatures in this range tend to create a comfortable environment for most student - not too hot, not too cold. However, these general guidelines notwithstanding, room temperature should be tailored appropriately for both the style of yoga being practiced and the student population.
For instance, peri- and postmenopausal women tend to insist on cooler room temperatures and gently moving air. In contrast, some styles of yoga use a room heated to a temperature between 96 and 106 degrees Fahrenheit (between 36 and 41 degrees Celsius) with the intention of helping warm the muscles for practice. In addition, in Bikram and other "hot" yoga classes, the room is kept at a much higher temperature that most other yoga styles, in order to help students release more sweat.
Despite the importance of temperature, some spaces do not provide easy access to the thermostat, which can cause consternation for both the instructor and the students. For instance, one instructor taught in a fitness club where an aerobics class was scheduled to follow her morning yoga class. She found that the automatic cooling fans turned on 15 minutes before her class ended - right during the cool-down and Shavasana. After much shivering and complaining by students, the management was finally convinced to change the thermostat. In the meantime, however, many students came to class in multiple layers. In fact, one student came with two layers of exercise clothing, mittens, and a parka - a remarkable situation in eastern San Diego County in the summer!
This anecdote may be extreme, but it illustrates the importance of reminding students to dress in layers so that they can accommodate variable conditions and changing body temperature. In addition, be sure that the management where you teach understands the intricacies and environmental needs of yoga practice.
Distractions
Students come to yoga class for a variety of reasons. One of the most common is to attain a certain level of self-awareness and focus - to clear the mind of stress and distracting thought processes. Yet even in the most ideal yoga setting, outside distractions can seep into the class and disrupt the serene mood that students crave. In settings that are less than ideal - for example, a fitness facility in which the yoga class is adjacent to a basketball court - these distractions can seem almost too much to overcome.
In such cases, help students focus on their asanas by reminding them to notice their breathing, thus buffering outmany distractions. In addition, before class begins, instruct students that all cell phones must be turned off. Nothing is as distracting to the students or the instructor as a phone ringing during class!
The following example illustrates the importance of establishing an appropriate atmosphere for your students' yoga experiences. Picture a yoga class set in a wonderfully spacious dance room situated in a quiet bungalow at an adult education center. The longtime students were delighted, and perhaps a bit spoiled, by the room's seclusion, warm wood floors, and whispers of wind sneaking in from outside. Sadly, the use of the bungalow was taken away, and the class was relocated to what the center's administration thought was a perfect space: the cafeteria. The instructor was given a floor plan showing the cafeteria with a dotted line down the middle, the word yoga on one side, and the word dance on the other. It was explained that the line represented a dividing wall between the two classes.
When she went to teach, however, the instructor saw that the so-called dividing wall was a mere curtain. Moreover, the dance class was a tap class, in which the instructor broadcast show tunes over loudspeakers as the students stampeded on an old, warped wooden stage just a few feet from the yoga instructor's voice. As a consequence, the instructor had to shout: "Breathe!" "Relax!" Almost all of the yoga students demanded their money back, and the class was canceled. As this story shows, some settings contain obstacles that are simply impossible to overcome.
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Yoga styles and sample sessions
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students’ physical, mental, and spiritual well-being.
Like any organized physical activity, a comprehensive yoga class follows a certain structure, which allows the class to flow smoothly and logically. In the case of yoga, the class must be balanced and provide a variety of poses in a manner that facilitates harmony in students' physical, mental, and spiritual well-being. It must also be as free from distraction as is possible.
In general, asana sequencing should be characterized by continuity and balance in both effort and purpose. For instance, in the warming phase at the beginning of a session, it is best to start with poses that emphasize the larger muscles. As body systems begin to move more fluidly, you can then offer more refined movements involving the smaller muscle groups. Such a progression enables students to feel energetic and physically comfortable with movement; it also helps students avoid injuries that might occur if the muscles and joints were not adequately prepared for strenuous or intricate poses.
With these same principles in mind, some hatha yoga styles, such as Bikram and Ashtanga, practice the same postures in the exact same sequence in each class session. In addition to the physically logical progression of these series, students become familiar with the flow of poses, which allows many of them to feel a kind of comfort as they flow from known pose to known pose. This is not to say, however, that more eclectic hatha styles cannot be just as comforting to students. It is simply to illustrate the importance of being thoughtful when arranging the asanas in your classes.
Just as hatha yoga has many styles, many personality types make for effective yoga teachers. Some instructors plan a class with great detail and organization, down to such minute details as what song will play during a particular asana. Other instructors seem to simply wing it, modifying and adapting the class structure based on the changing energy of the students in attendance. Either way, you must have a good repertoire and the ability to address both the immediate and the long-term needs of your class.
Using the tools presented in chapter 2 for understanding your students' needs, you can apply the outlines provided in this chapter to create a sequencing formula and chart the progress of each session for yourself or your students. Examples presented here range from basic lesson plan frameworks for generic or classical-eclectic hatha yoga classes to more sophisticated and detailed class charts. The examples are given as guidance for you to study and then use either exactly as presented or as a seed for your own inspiration and creativity.
A basic class framework consists of a vital yet often superficial outline of a class session. No matter if you plan a session with generalized goals, or with every detail outlined, this essential framework should remain at the forefront of your mind. Just as the foundation and frame of a house enable the rest of the house to be fabricated and completed with different materials, so a basic outline and lesson plan give form to a yoga session's strategy and allow it to unfold over time based on students' needs and the instructor's inclinations.
In another way of conceiving this work, David Swenson (1999), a well-known Ashtanga instructor, has saidthat each series of Ashtanga hatha is structured like a sandwich. The warm-up and finishing poses are like the bread, and the main asanas are the sandwich filling. Moreover, the warm-up and finishing poses in Ashtanga hatha are alwaysthe same for every series; only the physical movements in between differ from series to series. This is an illustration of using the basic framework of sequencing, specific to Ashtanga classes, yet it may be adopted for any classical-eclectic class if the teacher finds the outline has value for his or her students.
A class framework can also be likened to a flight plan (see table 12.1). A flight entails checking in with the control tower, which is similar to getting centered. Then, before taking off, the plane's engine needs to warm up; similarly, the body needs to be warmed before it can go through more strenuous poses. The main poses then correspond to the flight itself, and the cool-down period corresponds to the plane's landing, which is gradual and, like Shavasana (Corpse Pose), often requires the most skill.
Class Outline
In a yoga class, the basic framework consists of the following elements: centering of mind and body, warm-up of body and loosening of physical tensions, main asanas, cool-down period, and class closure. With this basic framework, you can choose your class goals and the activities, rationales, and objectives through which to meet them. To put it another way, the asanas and the pranayama you instruct are activities that you offer your students in order to meet the chosen goals. The following bare-bones, class-structure outline can be applied to almost any style of hatha yoga.
Centering
Centering is the part of class in which students begin to prepare mentally for practice - a time to clear the mind of extraneous thoughts and begin drawing the focus inward. To help your students move into this mind-set, remind them to turn off cell phones and other devices, move belongings away from the practice space, and slowly begin letting the outside world dissolve. During this portion of class, atmosphere plays a big role in directing students to their practice. If you choose to use music, you can play it softly in the background as students enter the room to help set a peaceful, calming mood before a word is spoken.
In many hatha traditions, Tadasana (Mountain Pose) is used to bring the focus of the mind into the body. By inviting students to focus on breath, balance, and alignment, you help them begin to ignore outside distractions and eliminate mental stresses. Some hatha styles, especially restorative classes, generally begin with students in a seated position. Others start in Shavasana to create restfulness and help push away ordinary distractions. Many instructors also facilitate centering by means of intention setting, chanting, or motivational readings.
In addition, breath work, or pranayama, is used in many forms of hatha yoga to help keep the mind focused within the body. In general, either durga or ujjayi breathing (see chapter 4) is practiced to slow the mind and create a feeling of relaxation. These breathing techniques also help warm the body as preparation for the rest of the class. Focused breathing alone can bring the energetic channels (the ida and the pingala ) into balance.
Physical Warm-Up
To prepare the muscles and joints for movement in any asana practice, the tissues need to be moved and warmed to a certain degree in order to avoid injury. The same rationale applies to any type of physical activity: warmed muscles are less apt to strain or tear. In addition, when joints can move more fully and smoothly through their designed range of motion, students are generally more able and willing to open themselves and tune into their energy throughout the class.
Warm-up involves the Sun Salutations. Practiced slowly or rapidly, this series of asanas increases circulation to the muscles and joints and allows practitioners to link each movement with the rhythm of the breath. As presented in chapter 6, the sequencing of the classical Sun Salutations, linked to the breath, allows students to form a deep mental and physical connection with the truth of how they feel on a physical and emotional level.
In some styles of hatha yoga, however, teachers choose either to not implement the Sun Salutations at all or to introduce them later in the class. This decision is based on a teacher's preference and the style of yoga they instruct. In classes that do not practice Sun Salutations as a means to warm the body,the beginning of class generally focuses on using the breath as a means to warm the body and on practicing simple, rhythmic joint movements. In Iyengar hatha yoga, the practice begins with standing postures, and some teachers might utilize poses that require strong isometric energy, such as Utthita Chaturanga Dandasana (Plank Pose).
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