By Jenny Clarke

”If you begin to understand what you are without trying to change it, then what you are undergoes a transformation.” – J. Krishnamurti

Yoga in America has become as readily available as Starbucks or Wal-Mart, with studios popping up all over the country and most fitness centers offering classes. It is rather remarkable considering its philosophical origins can be traced back approximately 5000 years ago to India. Interesting, but not surprising considering the hectic pace that the average person struggles to maintain; along with a massive increase in stress and its related disorders, such as, heart disease, obesity, depression and insomnia to name just a few. Exercise has been proven to aid in combating the stress of daily life as has meditation. The beauty of yoga is that it is intentional exercise and that when practiced regularly can become like a moving meditation. It is intentional in that we bring our full awareness to the breath and body while quieting the busy mind in order to make way for the cultivation of a new relationship with ourselves.

Unlike other forms of exercise where one might opt to ”check out” of body-mind awareness or muscle through pain, in yoga we attempt to practice a more compassionate approach to what arises in the present moment. In this way pain or any other sensations or thoughts that surface are witnessed and acknowledged as cues to what the body may be trying to communicate. Pain is just one of many ”voices” in the body to which our awareness must turn.

The word ”Yoga” comes from the Sanskrit ”yuj” which means to ”yoke” or ”bind” and is commonly translated as ”union.” Within the discipline of the practice, we begin to experience this uniting of opposites: whether it is physically in a standing posture when our feet are firmly anchored to the earth and arms lifted toward the sky, or internally as we shift from right/wrong thinking to embracing each part of ourselves as part of a much greater whole. The physical postures (asanas) that comprise most of a modern day yoga class are only one branch or limb of the body of yoga that was created as an entire path intending to lead one outwardly and inwardly toward Samadhi (enlightenment or liberation). In fact, asanas (literally ”comfortable seat”) were intended to precede long periods of sitting meditation as a way of preparing the body.

It is important here to emphasize that yoga is not a religion and it is not necessary for one to subscribe to any of the philosophy behind it to reap many of the benefits. However, what is recommended is to approach your time on the mat with sincerity and with as much of an open heart-mind as you can allow on any given day. Yoga is the only type of exercise that benefits every system of the body from the nervous and endocrine to the musculoskeletal, respiratory, and cardiovascular systems. The spine is considered the main channel of energy in the body and all of the postures work to move the spine in all different directions: forward, backwards, side to side, and twisting. The asanas help not only to tone the body but also in aiding it in the elimination of toxins by ”wringing” out the spine and compressing the vital organs. Deep breathing calms the nervous system initiating the relaxation response and invites fresh oxygen to renew the cells. Incidentally, many diseases (including cancer) cannot survive in the presence of oxygen. And it’s free! So breathing in and out through the nose, slowly and deeply is the key to guiding the movement of the body and allows one to move more deeply into a particular posture.

There are many different types of yoga from ”hot” or power (vinyasa) yoga to kundalini or gentle hatha. If you are new to yoga be sure to inquire as to the style and be willing to try a few different classes until you find one that is right for you. One big misconception is that you must first be flexible in order to do yoga. This is not so. If you can breathe, you are eligible for practicing yoga! The aim is to cultivate greater ease in the body and freedom from the tape recorder in the mind, rather than touching your toes or putting your legs behind your head. The real ”work” of yoga is to allow the ego to take a backseat and let the spirit of your higher wisdom be the guide. We have always to be careful of falling into the trap of believing our pictures about the way things should be, including what we see on the mat next to us. Working within your own limitations, that is, respecting them but not being altogether thwarted by them is imperative.

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What can you expect from a yoga class? Most classes include breathing exercises, stretching and relaxation and last from 60-90 minutes. It is best to wait 1-3 hours after eating, but a small snack of fruit or yogurt 30 min. before is fine. Wear comfortable clothing that allows for generous movement and bring a ”sticky” mat to enable your feet to grip the floor without slipping. Many facilities have mats you can borrow and several stores such as Target sell them for $10-$20. The instructor will guide you through the class and may or may not provide hands on adjustment. If you feel lost or have difficulty keeping up, just return to your breath and rest until you feel ready to join again. And by all means if you have questions or concerns speak to your instructor before or after class. Be sure to drink plenty of water after class to help flush the toxins from your system. Try to commit to at least six classes before determining of yoga is right for you.

Try this simple exercise to begin to cultivate awareness of the breath-body connection:

Sit comfortably with your spine long or lie down on your back. Bring your left hand to your lower abdomen a few inches below the navel and rest your right hand on your upper chest over your heart. Close your eyes and begin to notice your breath. Inhale slowly through the nose as you count to four mentally. You should feel your belly expand like a balloon. At the top of your inhalation, hold your breath for just a few seconds and then slowly exhale through the nose to the count of eight, pushing all of the air out of your lungs. You should feel your belly button moving toward your spine. Repeat this pattern of inhaling to the count of four-hold the breath for 3 seconds-exhale to the count of eight following the breath at least ten times. Then breathe slowly and deeply without retaining the breath and notice how you feel; taking a moment to scan the body from head to toe. This kind of breathing awakens the body and calms the mind and can be practiced anywhere, anytime.

Jenny Clarke is a Licensed Massage Therapist and Yoga instructor. She earned her B.A. in Philosophy and Religious Studies from the University of South Florida and is a Master Sufi Teacher having completed a three year program in Sufi Spiritual Healing in the Shadhdhuliyya tradition. She teaches yoga at the NTC and privately. Jenny can be reached by e-mail at jzaga1@aol.com.