Yoga Practice
Yoga for Growing Kids By Yogesh Varun Our childhood shapes us for the future. It is everyone’s wish that a child receives the best education and good health as they grow. Yoga is the only complete exercise a child can receive, as it is a self development system which unite one‘s body, mind and soul. A child learns to be healthy and be humble with others. Children are flexible by nature and clear in their minds, which in deed help them achieve any challenging asana without any effort. What they learn now will set their range of movement in the muscles and joints. Children are generally hyperactive. They are always jumping and running around. They are good in nature. Some children are quiet and may seem slow in response. There are some who are either physically or mentally challenged. Irrespective, this is a right time to introduce Yoga. The time of growth is very crucial – their physical development, metabolism, memory power and immune system. The majority of children are very alert. Otherwise, they fall sleep immediately. You need not tell them, the moment they put their heads down, they go to sleep. That’s why mediation is not a right approach for them. But concentration technique can help them stay focused. Children like speed and variety. If you ask them to do the asanas slowly, they get bored. Repeating some asanas becames monotonous, as they like changes and new things – interesting and exciting – so they do more. This way the child enjoys doing Yoga tremendously. The challenge is not only for their bodies but helps them develop quickness, memory, intelligence, coordination and synchronisation in movements. It is common for children to suffer from running nose, cough, and viral fever and loss of appetite etc. Regular practice of Yoga can give them good health and good alignment in their body structures. Childhood has a big impact on adult life. Yes, Yoga is a future investment and a great gift for their lives.
We have Maya demonstrating the pose and the technique for as in this article. Maya is a very clever and obedient girl who has been learning Yoga for the past 6 years. Now she is 9 years old. She loves her Yoga class and enjoys doing all the challenging asanas and always wants to learn new things in class. Trataka The growing brain is like clay, which can be molded in whatever shape before it is baked in the oven. So we can teach the young ones to develop the habit of concentration. To attain this state, various different methods are adopted. One of the most direct, simple and yet effective, is the technique of Trataka. The methods of the practice are easy to learn and understand. Everyone can practise it and the benefits are enormous. Even children, with little effort and persistence, can gain much from it in a short period of time with some noticeable experience. The word Trataka means “steady gazing”. The practice of Trataka involves gazing at a point or an object without blinking the eyes. It is a method of focusing the eye and in turn the mind on one point to exclusion of all others. There are many types of gazing and children are taught only the external gazing with eye movements. Trataka develops the power of concentration enormously; focus of mental energy towards one point improves memory power and calms the mind.
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Gazing at a candle flame Sitting comfortably in a cross-legged pose. Light the candle and then place it on a small bench or a table so that the flame is at the eye level. Keep the candle about an arm’s length from your eyes and directly in front of you. Adjust your position so you are comfortable with spine erect. Keep gazing at the flame without blinking your eyes as long as possible the close your eyes when the tired. Try to visualise the flame of the candle internally, repeat the whole process few times.
Gazing at all directions We seldom work on our eye muscles. Just like any other muscles, the eye muscles need exercise if they are to be stronger and healthier. Much of the time, we only shift our gazing minimally from left to right, as when reading and turn our heads to look around. Moreover, I remember when I was a child, I had a good opportunity to look at the far away objects like the blue mountains, trees, birds etc. Nowadays, there are not such things available for the children. And the parents buy the latest gadgets for them to play, which is pushing them to look at close objects. We can see the number of children wearing spectacles increase from the very young age. By moving the eyes in every direction, without moving the head at all, it strengthens the muscles and helps to prevent eye strains and improve eyesight. First look up, and then look down. Now look at the far right and then look at the far left, now look at diagonally up the right corner and then look down at the left corner. Then make a full round clockwise and anti-clockwise. Then look at the tip of the nose and the eyebrow centre. Lastly, hold your index finger up about a foot from your face, and move your eyes from the index finger to the wall beyond and back. To end, close your eyes and relax.
Introducing Trataka and all the Yoga techniques at an early stage is like planting a seed now. When it grows and becomes a big tree, it can stay stronger and benefit others. Today’s children are tomorrow’s back bone of the society. They will shape our future world.
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Inspiration
The Quest for Perfection By Karen Lee
“Everything that is happening in your life right now is happening perfectly.” This is what my Yoga teacher often says.
These days I struggle to find comfort in those words when I’m constantly exhausted from endless piles of work and multiple commitments. Finding time for rest seems difficult some days and I find myself wishing things would be better. How could that be perfect, I wonder? Not surprisingly, those words were soon banished to an obscure part of my mind and I never thought about them again until today. I went to a Yoga class this morning – the first in a while. As I settled down on my mat, I thought to myself: “Finally made it! I have to make this the perfect class! I’d better be able to do all the poses, especially the challenging ones!” Unsurprisingly, I started to feel a little stressed. I hummed my first “Om” and felt my body start to relax. Guided by the teacher, I started to flow through the poses. My breath began to deepen and my mind began to settle. Focusing on my breath, my mind did not have the space to wander and so, thoughts of the “perfect” practice melted away. I let my breath guide my body, taking in more to open up tight areas, and letting it work its way through the tension. I did my warriors, dolphins and crows, but who knew if they were “perfect”? All I knew was that I lay in Savasana, feeling completely blessed out and totally relaxed.
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It was pouring as I left class. The usual me would be complaining while trudging home, but today, I felt nothing but calm and a sense of peace. “Ah, what a perfect day!” I thought. Wait, even with this muggy weather? I started to smile, realising the truth in my teacher’s words. We are constantly faced with challenges in life and they often drain our bodies and spirit. No matter how big or small, we tend to focus so much on what is happening to us externally that we forget the one simple truth – whatever life throws at us, it does not change who we are inside. A stressful situation is only as stressful as we perceive it to be. We often give so much power and energy to all that is negative, that we fail to realise it is our reaction to things that make us unhappy. Sure, it is a constant practice keeping a calm mind, and life will always be unpredictable. But each time I begin to panic and feel the stress start to overwhelm me, I take a few (or many) deep breaths and remember those words. And hopefully, with enough practice, I will always be thankful for everything I have, and realise just how perfect my life really is.
About the Author Karen Lee is a banker / aspiring Yoga teacher living in Hong Kong who has been practising Yoga for the past 5 years. Trained with Bryan Kest in Mexico (Power Yoga) and Patrick Creelman in Hong Kong (Anusara). She is inspired by the transformational effects of Yoga and hopes to be able to share it with the world!
Yoga Community
An Encounter with Guruji BKS Iyengar The founder of Iyengar Yoga, one of the 100 most influential people in the world named by Time Magazine in 2004, Guruji Yogacharya BKS Iyengar has been teaching Yoga for 75 years. It can be said that Guruji is one of the premier Yogis responsible for introducing Yoga to the West and Iyengar Yoga is probably the most widely practised form of Yoga in Europe and the US today. 93 this December 2011, Guruji attended the 2011 China-India Yoga Summit on 16 June 2011 in Guangzhou, China. From 17 to 19 June, Guruji conducted a 3-day professional training at the Guangzhou Gymnasium. This is an unprecedented event, as Guruji does not teach public classes any more. Over 1,200 students from all over the world attended this chance of a life time first public teaching in China.
Asana Journal The Summit is starting any minute. It is amazing how many gather in the Conference Centre. Totally packed. Energy; connection - all with one vision. June 16 at 2:08pm Jane Neill likes this.
Asana Journal End of Day 1. All 432 seats of the Theatre were occupied for the Opening Ceremony and Summit. Everyone clapped profusely to welcome Guruji on stage. At 93, the Master is strong, healthy and alert. He gave a half an hour speech, ending with standing ovations and more cheers and claps. June 16 at 8:39pm
Asana Journal Day 1 Practice led by Guruji. Started with Tadasana, the base of all asanas. Much time was spent on alignment. We learnt Trikonasana, Parsvokonasana, Prasarita Paddottanasana, Parasvottanasana, finishing with Savasana. The session lasted three hours. June 17 at 1:26pm Yoko Kikuchi likes this.
The Practice Iyengar Yoga is initially learnt through in-depth study of asanas and pranayama. With respect to asanas, Iyengar Yoga focuses particularly on three aspects: technique, sequence and timing. Technique means correct body alignment, which allows the body to develop harmoniously in an anatomically correct way to avoid either injury or pain. Guruji has developed props, such as wooden blocks, chairs, blankets and belts, to help the body into correct, safe and effective positions. The emphasis on correct anatomical alignment and methods of working therefore refine the therapeutic aspects of Yoga. The practice improves postures, eliminates aches and pains etc. Sequence refers to the sequences in which asana and pranayama are practised. For instance, the mental and emotional effects can be intensified by varying the sequence of the practice. Timing refers to the length of time spent in posture or pranayama.
Asana Journal Day 2 practice lasted three and a half hours, starting with a detailed review of yesterday's asanas, followed by Vjrasana, Marichyasana and Paschimottanasana. Great use of blankets to improve alignment and stretch. June 18 at 1:10pm
Asana Journal Last day of the Yoga Summit. Guruji shows how to use props in various asanas, from Setu Bandhasana to Sirsasana and Sarvagasana. Guruji closes the practice with "be a student like I am." Sunday at 1:48pm 4 people like this.
The Course The primary objectives of the Course are to strengthen the practitioners’ Yoga knowledge, correct their concepts and enhance their physical and mental health. Each day started with Guruji Iyengar’s three hours’ teaching, demonstrated by his granddaughter, Abhijata and ten distinguished tutors from around the world. In the afternoon, there were question and answer sessions to clarify Yoga
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concepts and methods. The day finished with a consolidated practice instructed by the top training team.
Tadasana Guruji says, "Once we can master Tadasana, then all the other poses come." Tadasana is the base of all asanas. Tadasana, awakens the practitioner to the body – the outermost sheath – the Annamaya Kosha. Standing in Tadasana, we become aware of our body and limbs. We start to observe the life underneath the skin – the breath, the mind, and thus begin to awaken to the interconnectedness of our internal universe. In Tadasana, we learn how to distribute our weight evenly and uniformly. The work of the feet (base of the big toe, the pinkie toe, inner and outer heels) subsequently lays the foundation for the work of the legs (ankles become parallel, shine bones aligned with thigh bones, and thigh muscles engaged, drawing the knee caps up, and the backs of the thighs separate with the femurs pressing from the front body towards the back body); the pelvic girdle (the sacrum lengthens down, the frontal hipbones drawn together and lift up), the shoulder girdle (the shoulder blades descend; the arms come to life, activating all the way through to the fingertips), the torso (the sides of the torso are elongated, broadening and lifting the sternum) and the spine (the head comes to rest on the plumb line with the rest of the body). “You want to stand on your head and you don’t even know how to stand on your feet.” So start with the foundation. Alignment
Props
The more common props we see are wooden block, bloster and strap. In Iyenga Yoga, other props are used to help the practitioners to get into the posture, support the practice and relieve sensations. 1. Blankets For instance, in Paschimottanasana (Forward Bend), sitting on folded blankets, practitioners can lengthen the tailbone away from the back of the pelvis, extending the torso, stretching but without arching the spine. Placing wooden blocks on the feet, the body lengthens further and the hands reach further. Those with pain on the lower back while folding forward can place blankets underneath the abdomen to relive the sensation. 2. Backbender Made of wood, this looks like a whale. It supports backbend poses such as Setu Bandhasana (Bridge). Complete relaxation in the pose is possible. The entire back and spine are fully supported whilst stretching, without placing stress on other joints. The chest and lungs are expanded during use which allows for easier breathing. Using the backbender for support can also assist in the relief of sciatic or other spinal pain. The differing curves at each end of the backbender caters for different flexibility and requirements. At the low end of the backbender, there is a foot support. It can double as a hand hold when the head is positioned at the low end. The backbender can be used for Ardo Mukha Svanasana (Downward Facing Dog), extending the legs, placing the heels on the mat.
Iyengar Yoga is the most alignment oriented form. Guruji detailed the exact positioning of the body for each posture. He pays great attention to detail and precise focus on body alignment. Practitioners do not “find their ways” to the asanas. The instructions are detailed and precise, with misalignments and errors actively corrected.
3. Folding Chair This is also an effective support for backbending poses such as Setu Bandhasana, Eka Pada Setu Bandhasana (One Legged Bridge). With two chairs, one can practise supported Sirsasana (Headstand).
Through attention to proper alignment, Iyengar Yoga encourages weak parts to strengthen and stiff areas to release, thus awakening and realigning the whole body. The emphasis on correct anatomical alignment can diminish aches and pains and improve the posture. As the body moves into better alignment, less muscular effort is required and relaxation naturally increases. “Allow your feet to be soft. Lengthening and broadening them does not mean tensing them. … China cotton is soft; Indian cotton is rough. Make it like China cotton.”
4. Halasana Bench This release backaches when the thighs are placed on the bench in Halasana (Plow). It also holds the elbows in place while one practises Sarvagasana (Shoulder Stand).
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The Living Legend Guruji is a sincere and passionate master, who is committed to teach all he knows so we benefit in the practice. This is reflected in his teachings in the three days:
He is strict and promotes discipline:
He inspires all:
"Do not drink water in between. It shows that you are not sincere in your practice. Always come with an empty stomach." "Quick! Get back to your mat!"
(Guruji is not supposed to participate in the Consolidated Practice in the afternoon but he came.) "I taught in the morning so cannot be in contact with all of you. I come in the afternoon to check if you are making mistakes."
"Is this a high jump? This is casual."
"Don't waste time. Time is short. Get the benefit."
(When practising Parsvakonasana (Extended Side Angle), some released the pose.) "Don't go (up)! Stay!"
"Be active. Be alert. Practise. Do not make mistakes so I can go home with joy."
(To a student) "She is not listening to me. She is listening to herself. Do not follow her."
"The beauty of Yoga is to make you naturally beautiful ... Change your cosmetic beauty to blissful beauty. Practise Yoga for inner beauty but not for external beauty."
"All of you should do as teachers say. But some of you are not listening." He teaches with humour: (When the sound system was not working properly) "I am a dynamic person. I do not follow the microphone. The microphone follows me." “I am getting two Asians on stage today. Asians have long trunks but short legs. Westerners have short trunks but long legs. Practise according to your constitution.” "She has a pretty face but not nice legs." (Teaching Parsvakonasana, pointing at the back leg to the extended arm and fingers) "This is China road.” (At an incorrect alignment) “This is India road." "Do you know how many years it takes me to know this? You become a master in a day!" He is observant:
(To a student who wanted to show off his technique but ended up being corrected in his alignment) "I asked you to come to me a few years ago so I can correct your alignment … Drop your ego. Only then you learn." (When gifting his shirt to the translator) "Remember me. Be a student like I am." The Experience Undertaking Guruji’s first public teaching in China is a chance of a life time experience. He may seem strict but he teaches with a sense of humour. He is truly charismatic and inspires us all. He is genuine, passionate and humble. I understand how important alignment is. For instance, doing a proper Tadasana is not at all easy. Once this is learnt, all other asanas follow. I also appreciate the use of different props for a more effective practice. In addition, this is an excellent opportunity to network with other practitioners from all over the world, sharing their Yoga experience and knowledge.
"Why do you close your eyes? See here!" (Directing his granddaughter while demonstrating the pose) "The camera is over there."
I feel blessed to finally meet the Living Legend, the author of Light on Yoga which should be on the bookshelf of most yogis, amongst his other publications.
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The Community
Junko (Saitama), Shigeko (Kyushu), Keiko (Kobe), Keiko (Kyushu), Kumiko (Kyushu), Michiko (Hiroshima)
Sam (Guangzhou), Juvane (Hong Kong)
Iyengar Yoga is getting popular in Japan. The ladies are part of a group of 20 who have a close association there. They all practise Iyengar Yoga only.
Sam teaches in Guangzhou and is introducing the programme into her class. Juvane teaches group and private classes in Hong Kong. She has undertaken various training and workshops with renowned Yoga masters in diverse disciplines. She attends the Yoga Summit to further her experience.
Ioanna (Guangzhou)
Crystal, Larry, Stephanie (San Francisco)
Ioanna is the spouse of the Consul General of Greece based in Guangzhou. She was first exposed to Iyengar Yoga in Germany. A great fan of Yoga, practising Iyengar Yoga only, she wanted to see Guruji live and have the experience.
Crystal, Larry and Stephanie came with a group of 14 from San Francisco to meet Guruji. Crystal has been practising Iyengar Yoga for four years, Larry fourteen years and Stephanie six to seven years. Larry explored other methods but decided that Iyengar Yoga makes the most sense. Iyengar Yoga has a big community in San Francisco where it is the first home of the Institute in the US.
Rita Keller (Koln, Germany)
Joanna Remenyi (Melbourne, Australia)
Rita is one of four Senior Teachers in Germany. She has been practising Iyenga Yoga for 25 years and never missed an occasion of Guruji's overseas teaching tours. She developed teacher training programmes in Germany.
Joanna has been practising Iyengar for 12 years. This is her first experience with Guruji.
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