JANU SIRSASANA: Correct Foot Placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don’t force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible.

Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg.
Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

There is some very interesting psychology behind this that students of western thinkers (e.g. Freud, Jung, Fromm, etc.) will find familiar and, indeed, quite rational. When an individual decides to be happy, something within that person activates; a kind of will or awareness emerges. This awareness begins to observe the jungle of negative thoughts that are swimming constantly through the mind.

Rather than attacking each of these thoughts – because that would be an unending struggle! – yoga simply advises the individual to watch that struggle; and through that watching, the stress will diminish (because it becomes exposed and thus unfed by the unconscious, unobserving mind!).

At the same time, as an individual begins to reduce their level of internal negativity, subsequent external negative behaviors begin to fall of their own accord; habits such as excessive drinking, emotional overeating, and engaging in behaviors that, ultimately, lead to unhappiness and suffering.

With this being said, it would be an overstatement to imply that practicing yoga is the easy way to, say, quit smoking, or to start exercising regularly. If that were the case, yoga would be ideal! Yoga simply says that, based on rational and scientific cause and effect relationships that have been observed for centuries, that when a person begins to feel good inside, they naturally tend to behave in ways that enhance and promote this feeling of inner wellness.

As such, while smoking (for example) is an addiction and the body will react to the lessening of addictive ingredients such as tar and tobacco (just to name two of many!), yoga will help the process. It will help provide the individual with the strength and logic that they need in order to discover that smoking actually doesn’t make them feel good.

In fact, once they start observing how they feel, they’ll notice without doubt that instead of feeling good, smoking actually makes one feel quite bad inside; it’s harder to breathe, for one. Please don’t be offended by any of this; there is no attempt here at all to imply that quitting smoking is easy, or just a matter of willpower.

Scientists have proven that there is a true physical addiction that is in place, alongside an emotional addiction that can be just as strong; perhaps even stronger.

Ashtanga Yoga is the type of yoga which was developed and founded by K. Pattabhi Jois. This type of yoga is known as the Eight Limb Yoga which has revolved in Pattanjali’s enormous idea. It presented that the path of purification is made up of the eight spiritual practices.

The first four limbs that represent Ashtanga Yoga are – yama, niyama, Asana and the Pranayama. These are considered cleansing practices which are externally correctable. The other set of limbs which are the – pratyahara, dhyana, dharana are the internal practies. These limbs can only be corrected by the proper application of the Ashtanga Yoga method. This type of yoga method is quite dangerous to the mind.

K. Pattabhi Jois said that practicing these Eight Limbs and also its sub-limbs of the external practices which include the niyama and yama is not possible. In doing so, the body should be strong so that it can perform the practices well enough. If the body is weak, and the sense organs are not functioning well, practicing will never be useful at all.

This is a philosophy that K. Pattabhi Jois has applied, this is important to understand so that in doing the practice, you are sure that the body will improve and the keep it stronger and healthier.

Vinsaya and Tristhana is practiced in Ashtanga Yoga

The Vinsaya is a style that makes Ashtanga and its principles distinct from the others. Vinsaya means the movement and breathing which is used for the internal cleansing process. Each movement done is accompanied by only one breath.
Sweat is the most important product of Vinsaya. When you produce sweat, it only means that you are successfully applying the practice. When you perform the Asanas, the body creates heat which causes your blood to boil and excrete the toxins outside of your body. The toxins are found in your sweat. So the more sweat you create, the more toxins are released.

The poses are used to fully develop the strength and health of the body. The series of practices make this possible. There are three postures used in Ashtaga Yoga.
The three are classified on different levels:

• The first is the Primary Series which aims on aligning the body and also detoxifying it.
• The second is the Intermediate Series opening and cleaning the energy channels which comes to the process of purifying the Nervous System.
• The last series would be the Advanced Series from A to D. in this series, the grace and strength is measured.

The Tristhana is another yoga principle which represents the union of the three places of action and attention. First is the posture, second is the breathing technique ad last is the Dristhi of the Looking Place. All these three should work altogether to perform a function. Breathing techniques are simultaneous and synchronized. It is important to make a single breath for one movement.
Ujjayi Breathing is the Yoga Breathing Technique used in the application of Ashtanga Yoga. Applying this technique must be prolonged after every practice. What you need to master is holding your pose longer at the same time hold your breath. This is an amazing breathing exercise that will increase your internal fire and will strengthen the Nervous System.

Both Ashtanga and Tristhana deal with the series of Dristhi. The Dristhi is described as the point on which you gain your focus or attention while doing the Asana. This enables your mind to be purified and stabilized clearly.

Setting the mind clear and cleansing it can only be done in the Eight-Limb Yoga or Ashtanga Yoga.

A headache suffered is an offshoot of the bottled-up anger while maintaining a guise of happiness on the surface. A Bad Case of ulcers perhaps signifies a person has allowed himself to be steered into an executive job he detests instead of adhering to a financially inferior profitable one, which is the more rewarding job he used to dreamed about.

Ever wondered about those obscure anxieties, insomnia, unexpected tiredness most people go through. Or, why get that usual inability to complete the projects you start, or just to get cracking at all, since you just can’t appear to get over a deep-rooted condemnation of inevitably failing, to which everything you do will never be potentially better or successful?

You hold to, beyond any doubt, realized yourself as one or some other of these self portrayal. Likewise, to recognize very well the only diagnosis is it’s all in the mind. Same applies for a cardinal number of people faltering on the way to mortal happiness. Eventually, to give rise to change is the same as attempting to elevate yourself past your own ego effigy. The actual trouble evades you. It is on this degree that a lot of people set out to regard psychiatric help. This is for a fair price of around twenty bucks a fifty-minute time of day session.

And all the same it constitutes a truth which you alone can influence paradigm shift in your attitude and cure any corporal manifestations of negativism. This awful energy remains in the core of your being once you don’t confront them. But rather delay your problems drawn-out enough to bury them in the subconscious deflecting disarrays.

First of all, you essentially need to identify the real issues that consumes you to find out how you were able to reached a distorted self image. Succeeding you have to resolve, even as you do it with professional assistance, as you begin to pinpoint your troubles solutions seem to surface straightaway.

You must discover to dwell on the more constructive light of affairs concerning reality. When you assimilate achieving a benevolent self cognition you will sense you intercept scrambling your brains on matters which you can’t control. An innermost sense of tranquility will supersede meaningless agitation. The motivation to fortify complex mechanisms as for camouflaging resentment and denial shall slowly disappear leaving you liberated to direct your aspirations positively.

At once, you are capable to readily visualize why genuine Meditation, the sort learned from Yoga, compels the preceding disciplines which will exclusively be conditioned by using Deep Concentration method. Simply when you are capable to stick on any single thought lengthy enough to analyze its every aspect and not advance to some other depicted object until you are prepared to manage sincerely by your personal will, you sustain sufficient willpower to go forward. In reality Meditation embodies less rigorous than concentration itself.

Inward Meditation, besides staying on earnestly on a single charge, you are absolve to allow thoughts course through your psyche all the time. Provided they are relevant to the primary issue in you life.

Naturally, appropriate to hold back from straying into purposeless time consuming daydreaming or even detached connection of thoughts The Yogi sets to commence, in concentration, through purposely centering the awareness on a specific, frequently a section of the physical structure. Therefore the common, crudely vulgarized by the Western idea of Meditation in Yoga as the effigy of a adult male wearing a turban posturing cross-legged in reflection of his bellybutton. Zilch of such characterization, goes without unfortunately saying, dismissed what real meditation is in truth.

Yoga accessories are extremely useful as they make practicing yoga safer and more relaxing, even though not too many yoga accessories are needed. There are some items you cannot do without such as a yoga mat, yoga socks and shoes, pants and upper body wear. There are other additional yoga accessories such as a water bottle, a bag to carry the yoga mat, yoga props, and DVDs for practicing alone, but these are optional and whether you buy them is up to you.

The upper body wear is very important as it has to make you feel comfortable. There will be no way you can relax and do yoga if your clothes are ill-fitting and uncomfortable. The upper body wear should ideally be made of a combination of lycra and cotton as these fabrics help absorb sweat, fit well, and give pores for proper circulation. During cold weather, wear comfortable pants which will not get in the way of your exercises.

They should not be too loose, or of a very think material, as it will make you feel very hot when you’re exercising. Apart from your t-shirt and jeans/pants, leave your jewelry and watch outside, to prevent them from hampering your yoga.

A yoga mat is an absolutely necessary yoga accessory. It serves as a cushion protecting you from the hard floors, and it is also hygienic as it prevents contact with the floor. Make sure the yoga mat stays clean as your body and head will have contact with it. People living in cold climates should ensure that their yoga mat stays flexible after it’s kept in the trunk of the car, or after it’s been exposed to the cold air.

Usually, yoga is practiced barefoot or variably in a pair of cotton socks. But experts say that wearing yoga shoes makes it more relaxing and comfortable. Yoga shoes are not the same as exercise shoes. They have thinner soles and are lighter at the top to facilitate air circulation. Additionally, yoga shoes prevent bacteria and germs from forming and are important when you need to share a yoga mat. Moreover, the yoga shoes help maintain certain yoga postures and prevent you from slipping.

Some people prefer to wear yoga socks to yoga shoes because they are like gloves for the feet. Toe socks with non-slip rubber dots are also available and these give friction, and they’re a good buy.

A bag for your yoga accessories which will hold your mat, change of clothes, keys and wallet will help carrying your stuff to and from yoga class. Yoga props can help you with certain postures, and yoga DVDs can help you practice certain moves which you learne

d in class. Water bottles are helpful but not really necessary as you’ll sweat out all the toxins during yoga class. You can get all the yoga accessories you need at yoga specialty retailers because of the wide range of stuff and also the staff will be well-informed about your yoga needs.

As we’ve repeatedly pointed out (and probably started to bore you with; sorry!), yoga is not a religion. It can be religious if one wants it to be, and it can co-exist with an existing religious belief. But yoga itself is not religious in the sense that it focuses on belief or faith. Yoga is a science; and indeed, in many places in the world (such as India), it is referred to as a science. This is not mere playing with words; it truly is approached as a science, which means that it is understood in terms of the scientific method.

Yogic science seeks to verify cause and effect, and build principles based upon objective observations. Indeed, in many places in the world, to be a yogic master of any credibility, one must be highly educated in the sciences, including physics and the biological sciences.

This discussion on yoga as science is important for us to have here, because it allows us to sensible ask the question: what are the benefits of yoga? After all, if yoga is a faith or a belief, then asking this question isn’t fair; because it’s one that yoga cannot answer in terms that we can objectively understand.

Yet (again sorry!) yoga is a science; as empirical and pragmatic as kinesiology, or exercise science, which seeks to understand how the body acts and reacts to changes in the internal physical environment. And even more simply than any of this: each of us has a right to ask the basic question why should I bother doing this yoga thing? before we should be asked to consider experiencing it for ourselves.

Indeed, while the experience of yoga cannot be reduced to words – just as reading a book on preparing for a marathon isn’t going to actually physically prepare you to run a marathon – the goals and principles of yoga can easily be discussed.

The chances therefore are, if you’re on the verge of starting a yoga program (perhaps at a local center or you’ve purchased a video or DVD and want to try it at home), you’re excited, optimistic, and anxious to get going!

Yet it’s wise to note that, before going into yoga practice, you should ask yourself some important questions. These questions don’t have a right or wrong answer.

They are merely meant to stimulate your own thoughts and give you the mindset that you need in order to succeed as a student of yoga for the long term.

Here are the basic questions that you should ask before starting any yoga program:

• What are my reasons for starting a yoga program? Are they realistic?

• If my yoga program involves some degree of physical strain, such as certain postures in hatha yoga, have I received medical clearance from a qualified and certified health professional to ensure that I don’t injure myself?

• Are my goals for pursuing a yoga program (or programs) clear and positive? Do I know what I want to achieve?

• Am I prepared to commit the time necessary to really get the most of out of my yoga experience?

• Are there people around me who might negatively try and talk me out (or mock me out) of pursuing this path of personal development? Should I either avoid such people, or ask them to respect what I’m choosing to do?

Please note that these are just basic questions; and this isn’t an exhaustive list. The point here is really that you should be clear and confident about your choice of experiencing yoga.

Sometimes when there is only one of something – such as one idea, or one language, or one anything – it’s hard for that thing to spread outside of those who abide by it, agree with it, or simply want it to continue existing.

Yet when there are multiple ideas and concepts, the chances of it spreading increase; there are just more people out there who will be able to access it, talk about it, and indeed, make it a part of their lives.

What does this have to do with yoga? Well, there are many different types of yoga; and the reason for this, as we initially discussed, is that yoga isn’t a religion; it’s an approach to being alive. As such, it’s very agile and flexible (no pun intended!) and carries well across cultural, country, and religious boundaries.

Thanks to its diversity and different facets and types, yoga has spread very swiftly through the western world over last 110 years or so; and is spreading faster now than ever before (many western companies will now pay for yoga classes as part of an enhanced health benefits program).

Yet this very diversity has led to some confusion; and people who have been exposed to one kind of yoga might accidentally think that they’ve seen it all. This is more worrisome, of course, when one has been exposed to a kind of yoga that – for whatever reason – they did not like, or perhaps, weren’t quite ready for (just as how some people might turn away from a fitness program if they aren’t in the right frame of mind to see it through).

So if you’ve experienced yoga, or seen it on television, read about it in a newspaper, or overheard a friend or colleague talk about it, then please be aware that there’s a very good chance that you haven’t been exposed to all that there is (which is wonderful, because it means that this next section will be very interesting and informative for you!).

Six Major Types
Yogic scholars Feuerstein and Bodian note seven major types of yoga. In no particular order, they are:

• Hatha yoga
• Raja yoga
• Karma yoga
• Bhakti yoga
• Jnana yoga
• Tantra yoga