Yoga is believed to have originated in India over 6,000
years ago. Yoga strengthens the body and the mind and generally more
physically challenging than most people realize. Sanskrit is the
earliest Indo-European language known and is the ancient language in
which yoga was originally taught. In Sanskrit, yoga means “to yoke or
unite”; it can also mean discipline. Yoga is a journey of self-discovery
on the path to enlightenment. Yoga is really any method in which we can
become balanced and united with our own higher nature (self) and obtain
supreme bliss. Even Mother Teresa and Socrates may be considered yogis.
Yoga is one of the best exercises for most people. People with
arthritis, heart disease, back pain and pregnant women can still
practice yoga with special care. As with any exercise program you would
want to check with your doctor before starting any new program.
There
are many ways to practice yoga however; there are primarily four types
of yoga currently practiced. Karma yoga is the path of service through
selfless action for the good of others. Mother Teresa served the poor as
a way to connect the compassion of God with humanity. Unconditional
service is a form of Karma yoga. Bhakti yoga cultivates the expression
and love of the Divine through devotional rituals. Regular prayer,
chanting, singing, ceremonies and celebration are a form of this path.
Jnana yoga is the path of intellect and wisdom. The study of sacred
texts, intellectual debates, philosophical discussion and introspection
are all components of this path. Socrates, in this regard, was a Jnana
yogi. Raja yoga, known as the “royal path” refers to the journey toward
personal enlightenment. This path consists of a balance of the three
main yoga types - Karma, Bhakti and Jnana- in an addition to the
integration of the eight limbs, or stages of yoga as listed below:
Limb 1 - guidelines of ethical standards and moral conduct
(non-violence, truthfulness, no stealing)
Limb 2 - observances and disciplines (cleanliness, contentment, study
of spiritual scriptures)
Limb 3 - body postures
Limb 4 - special breathing techniques used to control the life force
or energy in the body
Limb 5 - the practice of sensory detachment through deep relaxation
techniques
Limb 6 - concentration and focus
Limb 7 - meditation
Limb 8 - the state of ecstasy, bliss, and enlightenment that
transcends the self and merges with the Divine
Hatha yoga is represented as a combination of the third and fourth
limbs of the royal path. Hatha is translated from Sanskrit to mean “sun
and moon”. On a symbolic as well as physical level, hatha means a
balancing of energies or forces. Hatha yoga focuses on the path toward
wellness and enlightenment through physical, mental, and spiritual
means. Hatha yoga incorporates slow stretches, breathing and relaxation
techniques which result in wonderful physical and emotional benefits.
The two most well known forms of Hatha yoga are Iyengar and Ashtanga.
Iyengar yoga focuses primarily on the importance of precise physical
alignment during the execution of poses. Iyengar yoga focuses on staying
in the posture with great effort and attention to alignment. There is
normally no set routine when practicing Iyengar yoga. Ashtanga yoga is a
dynamic form of Hatha yoga where there is a vigorous flow as one moves
from one posture to another and is a set series of postures. Sun
salutations are the foundation for staying warm and flowing in this form
of yoga. There are other forms of Hatha yoga such as Vinyasa and Bikram.
Vinyasa yoga is the practice of linking Surya Namaskaras or similar
postures between poses. Practitioners repeat each pose in sequence
before going on to the next one, and after adding each new pose. Bikram
yoga also known mainly as “the yoga of the stars” is better known today
as “Hot Yoga” because it is taught in a room kept at approximately 106
degrees Fahrenheit.
Regular practice of Hatha yoga involves very little equipment - all
you need is a quiet place, about thirty minutes a day and comfortable
clothing. With a minimal investment of time, yoga can bring a variety of
benefits including flexibility, increased muscle tone, and reduced
stress. Yoga promotes better sleep, improves respiratory, circulatory
and digestive functions, builds inner strength, increased balance,
better posture, reduced PMS, fewer daily aches and pains, more inner
peace and a better attitude toward life.
Some studies have also shown that Hatha yoga, practiced in
conjunction with a low-fat diet and moderate exercise, can actually
reverse clogged arteries and coronary diseases.
The stretching and breathing performed in Hatha yoga helps improve
circulation. This, in turn, provides regular nourishment to cells
throughout your body. If your cells don't receive enough nourishment,
they grow sick and die. As a result, you can frequently feel sick and
tired. After even a week of practicing Hatha yoga, however, you may feel
rejuvenated and stronger than you have in years.
Hatha Yoga is a practice that never ceases. Your Hatha Yoga practice
is personal to you and you reap its benefits and as an instructor you
assist others in achieving many benefits as well to increase their
quality of life.
Instructing Hatha Yoga
Kathy Lee Kappmeier & Diane M. Ambrosini
IFPA introduces the Certified Yoga Instructor Certification as one of
its newest released certifications. The IFPA Certified Yoga Instructor
course is an introductory level yoga course that describes the qualities
and knowledge yoga instructors need in order to be competent and
effective teachers. Developed in line with the standards of the Yoga
Alliance and its national Yoga Teachers’ Registry, it covers all aspects
of successful instruction:
• Detailed descriptions on how to
teach 69 yoga asanas (postures), with more than 300 photos
showing the postures
•
Verbal and visual cues to use in
teaching each posture
•
Specific hands-on adjustments to
help students achieve each posture
•
Modifications for each posture
and effective ways to work with students of different
abilities in the same class
•
Class outlines, lesson plans,
and a sample syllabus
•
Tips for structuring classes in
a variety of school and community settings
•
Charts that identify
body-segment kinematics and muscles used in individual
postures
•
A DVD that shows how to move
toward the most accurate positions for a sampling of
postures and the hands-on adjustments instructors can make
to assist students
With practical and detailed instruction, tips, and tools, this course
provides information on how to teach yoga with strategies for working
with students of varying abilities. It helps develop the attributes of
registered instructors who facilitate students’ learning and awareness
in the practice of yoga.
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Special Thanks to the
IFPA's Sponsors:
Doctors Fitness Centers
Fitness Institute of
Technology
VORTEX
SCIFIT
A4M
ACASP
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James
T. Bell, PhD is the
founder and president of the International Fitness
Professionals Association, IFPA.
More
Books from Jim Bell, PhD
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