Yoga for Beginners - Are You A Yoga Master?

I have my own personal answers to the above questions and are they are within this article.

However you are here on this page because you may be searching for yoga instruction or searching for help with your stress relief, pain, anxiety or unhappiness. Or maybe the title perked your interest? So why not keep reading? Maybe you will learn something about you never knew before. I could go into yoga history here, but that's a whole other page, for now just read on to learn the basics or foundation every aspiring yoga student should be aware of.

There are many different styles or types of yoga in the world, each one unique yes, yet each connected fully in the fabric of mind and body awareness.
As you read, you may find a style of yoga you connect with, you may even connect with more than one yoga style. The styles of yoga are as varied and unique as flowers in a garden, yet each holds a beauty and wisdom.

Searching for yoga poses for beginners? I offer this to you, be mindful as you read that the yoga poses aka yoga asanas are similar in all yoga styles. What differs in them is the creative organization and philosophies. So the difference being different yoga practices, meditation, chants and or science behind structuring certain yoga poses together. Bikram Yoga is a great example. He has a certain design to his yoga asanas and yoga classes that many people love. He is a master at what he has learned and what he teaches. You are master too, you just have not become aware of that inside of yourself. Yet.

My answer to the question of why practice yoga? Where else can you have deeply divine relationship with your own mind and body? My answer to that is in every moment, and thus my yoga path of life as a meditation in mind body awareness. My favorite type of pathway is a yin yoga...which in my experience is a slower meditative practice of being profoundly present in my body. When I slow down and become more still, I can unwind myself from the inside first..and then those inner unwindings ripple outward into my muscles, tissues, tendons, heart. This yin yoga is based in the principles of hatha yoga. This type of yoga can be practiced all the time, whether you are standing in line at the store, or sitting in lotus pose in a yoga class. It is a form of yoga meditation in the moment.

As I learned to develop a deeper loving relationship with myself through yoga and meditation, I learned that instruction comes from within in every moment. It's simply our level of inner awareness or inner consciousness that can bring us into the moment to be present in ourselves. It's also how yoga teachers direct their students into being in their bodies and observing their thoughts. Yoga takes practice just like everything else. Therefore, yoga, no matter what style, is always a practice to be more aware, to be more present. How does my body feel in this moment, how much further do I want to go in this stretching of my tight hamstrings. How relaxed can I stay while sitting in this traffic jam. The more I listened deeper inside myself the more quiet and relaxed I became. Then my pain, anxiety and unhappiness transformed into vibrancy, peace and ease in myself.

The place to begin yoga is within you. It always has been and it always will be. Even when you are in a class watching a teacher and trying to get into and figure out the perfect yoga poses. Are you truly aware in the moment, inside of yourself as to what your body is feeling and experiencing? Or are you outside of yourself trying to get somewhere else or to be someones else yoga pose? Are you able to stay focused and present in your body at work, at the gym, hanging out with friends? Yoga practice is not simply doing yoga poses for 1 hour. It's a life path. And the benefits are amazingly available for everyone.

The slower meditative yoga may not inspire everyone. Everyone can do yoga yes, but which yoga instruction you connect with is up to you.

Listen to your heart as you read the different yoga styles and feel which one makes your heart feel light and at ease, that's how you will know which yoga instruction you are drawn to.

Some people love the more physical, athletic types of yoga, (ashtanga yoga) some people love the yoga of chanting (japa yoga), or the yoga of service(karma yoga). Some people love the yoga of love (Bhakti yoga). If you read about styles of yoga more you can come to see the common thread in all them The Unity of mind-body-Spirit-which is the definition of yoga in Sanskrit.

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Four Yoga Positions For Beginners

Are you afraid of some yoga positions for beginners? 

Don't be so. Yoga is not a discipline which consists of exercise alone. In fact, it comprises of one's mind, body as well as faith.

At the end of the day yoga is simply a path to nirvana, a state where the mind and body becomes one and a person achieves serenity. A plethora of yoga poses for beginners are known to man, with most being rather simple.

One may even find them interesting and enjoyable to perform. It is common practice for the more experienced practitioners of this art to start out with the simpler poses and increase the level of complexity gradually. A handful of the simpler postures of yoga are listed below:

LOTUS (SUKHASANA)

Encourages stability and tranquility

• Sit in an upright posture with a straight backbone with legs crossed. The soles of the feet must be turned upwards, causing the heels to point downwards, towards the lower abdomen.
• Hands are to be placed on their respective knees with the palms open and facing upwards.
• This one is one of the easier postures of meditation. It is called the Lotus as the posture imitates a lotus flower.

TREE POSE (VRIKSASANA)

Apart from being a good standing pose, it is also a simple yoga pose for the beginners which promotes balance and control.

• With both feet touching one another, stand in an upright position with both feet flat against the floor. Try and stretch the muscles in your feet as you do so, while maintaining the position.
• Eyes closed, imagine a string running through your backbone, pulling your entire body upwards from head to toe and keeping the spine upright at the same time.
• Try and distribute your body weight equally to all parts of your body.

BALANCE POSTURE (NATARAJASANA)

This posture enhances stability, co-ordination and increases the flexibility of quadriceps.

• Begin by standing in the mountain pose. Then, breathe in a slow, steady rate and gradually raise your right arm over your head.
• At the same time, raise your left ankle behind your body be bending your knee and hold your left ankle with your left hand. Transfer your weight to your right side.
• When exhaling, lean forward by pulling your left leg towards your body.
• Your right arm acts as a counter balance in for this posture. Maintain this posture for twenty seconds and then gradually let go. Star over with the other side.

COBRA (BHUJANGASANA)

This posture is known to eliminate strain in the backbone. It also tones up and firms the abdominal area and buttocks.

• Lie face-down with the head resting on either the left or right side and the arms on either side of the body.
• Gradually rotate your head and make contact between your forehead and the ground.
• Both hands are now to be placed below their respective shoulders and the fingertips facing inward.
• Tilt your head backwards and start raising your thoracic cavity. Gradually start straightening your hands by pushing them against the ground. Hold this position for ten seconds.
• Slowly, tilt your head forward and return your trunk to the previous position. Loosen your focus on your hip, abdomen and legs

It is wise to learn a few breathing exercises before the physical exercises. Usually, yoga classes with a trainer begin with a few techniques which include taking slow, deep breaths and focusing your mind and body on the yoga session at hand.

Workout routines which include balancing, stretching out while seated, stretching out while standing, bending backward and bending forward, mild twisting of the legs and arms include a good amount of simplistic yoga positions for beginners. Also, do not perform poses which create pain or discomfort. Instead, find another simple posture which suits you better.

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Yoga For Beginners - Can We Do Better?

 

All the media images of exceptionally stretchy people in crazy yoga poses, does little to build courage to try yoga for the newbie. So having "yoga for beginners" classes helps to taper the fear a bit. Unfortunately, it doesn't help the biggest problem in yoga today

...

That's the problem which comes with carving yoga into levels of physical difficulty, which gives the impression that yoga is, in many ways, about how well flexible and strong your body is.

Just in case you didn't know, that is not what yoga is at all.

As a yoga teacher, you can imagine that I meet a lot of yoga enthusiasts. Rarely, though, do I meet anyone who is not still a yoga beginner. That includes a lot of yoga teachers these days too, who place way too much emphasis on the physical yoga exercises, and often tend to forget what their real place in within the vast science of yoga.

This blunder is so common now that the physical mastery of yoga exercises has become the gauge used to assess someone's "level" of yoga.

If physical prowess was the barameter of yoga achievement though, that would mean a lot of pro athletes and circus performers are akin to yoga masters too.

They're not though. In the overall science of yoga, those physical abilities don't really count for much... at least not on their own.

An advanced yoga practitioner is someone who can demonstrate impressive things with much more than their body. They can demonstrate an uncommon level of calm amidst chaos, and an unshakable poise while navigating through the challenging storms of life.

The advanced yoga practitioner is one who demonstrates, by example, what it means to live a dignified, compassionate and selfless life; things not so easily emulated by the average person, I agree... but someone who has reached the advanced level of yoga is no longer an average person.

On the flip side, most of the modern yogis I meet, the ones who can do lots of impressive things with their bodies, don't really seem to demonstrate much else. Often their personal lives don't seem to be devoid of any less drama than those of their students and neighbors.

The power of yoga to transform our lives is limitless, yet, like the human brain I suppose, 97.6% of that potential remains untapped.

We can access it though, but that has to start with yoga teachers taking a more fuller approach to their beginners yoga classes, introducing students to a more comprehensive view of yoga as a "way of life" rather than just a system of exercises.

If that starts to happen, then it could be the seed that might eventually lead to the emergence of a few bonafide "advanced yoga practitioners" into this world... which surely wouldn't be a bad thing at all.

Yogacharya is the Director of International Yogalayam http://www.theyogatutor.com
Editor of The Yoga News, and creator of The Yoga Tutor, a step-by-step online yoga training website. For your FREE TRIAL of The Yoga Tutor, visit http://www.theyogatutor.com
© Copyright - Yogacharya. All Rights Reserved Worldwide. You may freely republish this article, provided the text, author credit, the active links and this copyright notice remain intact.

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Yoga For Beginners: The most important Glossary

Lotus Flower:

Symbolizes our human spiritual evolution. The root in the soil represents our lowest nature. The stem, which develops from water, denotes our intuitive endeavors; and the flowering lotus blossom, which develops from the sun, represents self-realization.

Mala:

A string of 108 beads; it is a tool to help focus the mind for meditation. The string of beads is held in the right hand. Each bead is rolled with the thumb and a finger, one by one, as you repeat and focus on your mantra.

Mandala:

Beautiful, usually circular, geometric design that draws your eyes to the center and is used as an object of focus for concentration and meditation.

Manipura Chakra:

The third chakra, also called the Mars Chakra or Solar Plexus Chakra is located on the spine behind the navel. It the center of true energy, willpower and our sense of self. It is involved in the digestive process and distributes the life force to all parts of the body.

Mantra:

A syllable, word or phrase used to focus the mind during meditation. It can be repeated mentally or out loud. Om is the best known mantra.

Mars Chakra:

See Manipura Chakra

Meditation:

The state of consciousness characterized by mental stillness and inner calm coupled with an intense awareness. The goal is to free the mind from the stream of thoughts that usually inhabit it and the attainment of supreme spiritual peace.

Mercury Chakra:

See Vishuddha

Mindfullness Meditation:

A form of meditation originally developed in the Buddhist traditions of Asia and can be defined as awareness of each moment as it occurs. Your body, mind, feelings, mental states, perceptions, sounds and sights are all equally recognized with the intention to understand what is actually taking place beneath your concepts, thoughts or ideas of what is occurring.

Mountain Pose:

See Tadasana

Muladhara Chakra:

The first chakra, also called the Saturn Chakra or Root Chakra is located at the base of the coccyx in the lower spine. It is the center of physical vitality and energy. It is the anchor or foundation chakra in which a coiled energy lies sleeping like a serpent. When awakened through yoga this energy (or kundalini) travels up the spine through all the chakras.

Mudras:

Hand positions that direct the life current or prana in specific directions through the body.

Nadis:

In Yogic theory there are about 72,000 nadis or subtle tubes in the astral body. They equate to the acupuncture meridians.

Namaste:

The traditional expression of greeting and farewell practiced among yogis and performed with the hands placed in prayer position at the heart center. It is usually accompanied with a bowing of the head and body. It means "The Divine in me salutes the Divine in you."

Namaste Mudra:

A mudra or hand position in which the hands are placed together in prayerlike fashion to honor the inner light.

Niyamas:

The second stage or limb of yoga as defined by Patanjali in his Yoga Sutras and is a collection of five observances or personal disciplines. The five niyamas are purity, contentment, self-discipline, self-study, and living with an awareness of the Divine.

Om:

A sacred monosyllable often written as "Aum" commonly used as a mantra during meditation and representative of the absolute or oneness of the universe.

Patanjali:

A sixth-century Indian scholar who collected all the known knowledge of yoga and organized it into a treatise called the Yoga Sutras which describes all the techniques and aims of yoga.

Phoenix Rising Yoga:

An emerging style or school of hatha yoga based on the Kripalu style and is a combination of classical yoga poses married to elements of mind-body psychology. It's immensely therapeutic, incorporating poses for inner awareness, mental acuity, emotional stability and physical balance, as well as spiritual awareness.

Physical Body:

Yogic philosophy sees the body as a vehicle for the soul in its journey toward enlightenment and as such is really three "bodies". The physical body is the body we see. It is the body that is born, grows and eventually dies while the other two: the astral and causal bodies continue on to the hereafter. It is the lowest of the three bodies.

Power Yoga:

An emerging style or school of hatha yoga based on the Ashtanga style of yoga. This physical form of yoga incorporates both a strong mind and body workout. Practiced in a sequence of postures, power yoga builds strength and focus while unwinding tight joints and muscles.

Prana:

Universal energy or life force which sustains all life. We take in prana or energy from the food we eat, the air we breathe and from sunshine. Yoga postures, good food, sunlight, fresh air, correct breathing techniques and meditation can all encourage prana to flow through the astral body in the nadis.

Pranayama:

The fourth stage or limb of yoga as defined by Patanjali in his Yoga Sutras and is the breathing exercises designed to help you master control of your breath to prepare the body and mind for meditation.

Pratyahara:

The fifth stage or limb of yoga as defined by Patanjali in his Yoga Sutras and is the practice of drawing inside of oneself by training the mind to shift awareness away from the external world, resting instead on what is going on within. It is the withdrawal of the mind from the senses in order to still the mind and is an essential first step in meditation.

Raja:

Royal or ruler.

Raja Yoga:

A branch or path of yoga also known as the "royal" path, and "classical" yoga. It is considered the highest form of yoga. It concentrates on physical and mental control and meditation is the focal point. The practice of raja yoga typically starts with hatha yoga, which gives the body the needed health and strength to endure the more advanced stages of training.

Rajasic Foods:

Foods that cause excessive energy and agitation, leading to discomfort. They create a distracting, restless state of mind. Rajasic foods include stimulants such as onion, garlic, coffee, black tea, sugary foods, chocolate and spicy and salted foods. Tobacco is also considered rajasic. A healthy yogic diet would limit these types of foods.

Root Chakra:

See Muladhara Chakra

Sacral Chakra:

See Svadhishthana Chakra

Sahasrara Chakra:

The seventh chakra, also called the Thousand Petaled Lotus Chakra or Crown Chakra is located at the crown of the head. It is the center of self-realization, perspective, unity, and enlightenment.

Samadhi:

The eighth stage or limb of yoga as defined by Patanjali in his Yoga Sutras and is the enlightened and ecstatic state of supreme consciousness and union. It is the ultimate goal of yoga when the meditator comes to realize a profound connection to the Divine and an interconnectedness with all living things.

Sanskrit:

An ancient literary language of India. Early yoga literature and terms were written in Sanskrit.

Sattvic Foods:

Foods that promotes health, vitality, strength, and tranquility. They calm the mind and sharpen the intellect, maintaining mental poise throughout the day. They are also soothing and nourishing to the body. Sattvic foods include raw fruits and raw or lightly cooked vegetables, nuts, seeds, legumes, whole-grain bread, dairy products such as cheese and butter, and herbal tea. They are additive and chemical free. A healthy yogic diet would concentrate on these types of foods.

Saturn Chakra:

See Muladhara Chakra

Shavasana:

Also known as the Corpse Pose, this pose is meant to bring the body and mind into total, conscious relaxation.

Sivananda Yoga:

A style or school of hatha yoga that teaches a five-point philosophy, including breath, relaxation, diet, exercise and positive thinking. The classes follow a standard format based on a routine of breathing exercises, sun salutations, a series of 12 classic yoga postures and relaxation.

Solar Plexus Chakra:

See Manipura Chakra

Sun Chakra:

See Ajna Chakra

Sun Salutation:

See Surya Namaskara

Surya Namaskara:

The Salutation to the Sun which is a series of 12 fluid postures coordinated with the breath that move from pose to counterpose giving you an easy, energizing workout. It is customarily done in the morning at sun rise.

Svadhishthana Chakra:

The second chakra, also called the Jupiter Chakra or Sacral Chakra is located on the spine near the genitals. It is the center of sexuality, passion, and the creation of life.

Swami:

A holy man.

Tadasana:

The basic standing posture in yoga, also called Mountain Pose. It begins and ends all the standing postures. The practice of this pose establishes the fundamentals of placement and alignment, the principles of which will be carried out in all standing poses. The emphasis in this posture is on creating a foundation of stability and symmetry.

Tamasic Foods:

Foods that contribute to lethargy, laziness, and inactivity. They are thought to decrease motivation and purpose, and are associated with depression. Overeating is also considered tamasic. Tamasic foods include meat, fish, eggs, drugs, and alcohol, as well as any foods that have been fermented, burned, fried or reheated many times. Mushrooms, because they grow in darkness, are also considered tamasic. A healthy yogic diet would limit these types of foods.

Tantra Yoga:

A branch or path of yoga. It is the pathway of ritual designed to awaken the kundalini energy in the body. Practitioners experience the Divine in all of life's activities including the consecration of relationships and the divine nature of sexuality and use ceremonies, customs and rituals as opportunities to experience union with the greater life force.

Third Eye Chakra:

See Ajna Chakra

Thousand Petaled Lotus Chakra:

See Sahasrara Chakra

Throat Chakra:

See Vishuddha

Transcendental Meditation:

A form of meditation, also known as TM, that involves the mental repetition of a mantra. Traditionally, you can only receive a mantra from a teacher, one who knows you and your particular needs. Transcendental Meditation was founded by Maharishi Mahesh Yogi in the late 1960's, whose most famous disciples were The Beatles.

Tri-Yoga Yoga:

An emerging style or school of hatha yoga that incorporates a series of continuous, flowing postures accompanied by background music. It integrates asana, pranayama and meditation practice and is divided into seven levels, ranging from basic beginner to advanced.

Vedanta:

The philosophy on which yoga theory is based.

Venus Chakra:

See Anahata Chakra

Viniyoga:

A style or school of hatha yoga that emphasizes integrating poses and breathing. Awareness of the breath is central in this style and inhalation and exhalation are stressed a great deal throughout a class. It is an individualized, step-by-step approach that adjusts teaching to the level and needs of the students.

Vinyasa:

A steady flow of connected yoga asanas linked with breathwork in a continuous movement. It is a particularly dynamic form of yoga. The Sun Salutation is one example of a vinyasa yoga routine.

Vishuddha Chakra:

The fifth chakra, also called the Mercury Chakra or Throat Chakra is located at the throat. It is the center concerned with how we communicate and express ourselves in the world.

Yamas:

The first stage or limb of yoga as defined by Patanjali in his Yoga Sutras and is a collection of five abstinences or principles governing the way to relate to other people. The five yamas are nonviolence, nonlying, nonstealing, moderation in sensual activities, and nonpossessiveness.

Yoga:

A term derived from the Sanskrit word "yug" meaning to join together, to yoke or to unite. It is a set of various techniques to unite the mind, body and spirit within the individual and to unite the individual with the Divine, the infinite or the universe.

Yoga Sutras of Patanjali:

A collection of one hundred and ninety-five statements compiled two thousand years ago by an Indian sage named Patanjali giving guidance on how to gain mastery over the mind and emotions and advice on spiritual growth. It is the source of Patanjali's Eightfold Path of Ashtanga and has largely defined the modern concept of yoga.

Yogi:

A male student of yoga.

Yogini:

A female student of yoga.

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Yoga beginners :Glossary

Ajna Chakra:

The sixth chakra, also called the Sun Chakra or Brow Chakra is located at the point between the eyebrows. It is often referred to as the "third eye". It is the center of imagination, concentration, and intuition.

Anahata Chakra:

The fourth chakra, also called the Venus Chakra or Heart Chakra is located behind the heart. It is the center of compassion, love and devotion.

Ananda Yoga:

A style or school of hatha yoga that teaches affirmations, or positive thoughts, to accompany different poses. It uses poses to clear and energize the body in preparation for meditation while simultaneously focusing on the postures to heighten self-awareness.

Asana:

The third stage or limb of yoga as defined by Patanjali in his Yoga Sutras and is the postures or poses designed to help master control of the mind and body to prepare the body for meditation.

Ashram:

A peaceful retreat where yoga is taught and practiced.

Ashtanga:

Literally means "eight limbs". It refers to the eight stages or limbs of yoga as described in Pantanjali's The Yoga Sutras." These eight steps basically act as guidelines on how to live a meaningful and purposeful life.

Ashtanga Yoga:

A style or school of hatha yoga that includes an intense physically challenging workout, also referred to as "power yoga". It places equal emphasis on strength, flexibility and stamina while it synchronizes movements with breath in a continual flow of action to create heat which produces a cleansing or detoxifying effect of the body.

Astral Body:

Yogic philosophy sees the body as a vehicle for the soul in its journey toward enlightenment and as such is really three "bodies". The astral body is the vehicle of the spirit corresponding with the mind. It contains the prana, intellect and emotions. It is higher than the physical body, but below the causal body.

Ayurveda:

A medical science that originated in India five thousand years ago and is based on the existence of a primal energy and the belief that when an individual's energy flow is smooth, health is maintained. Ayurveda is a holistic approach to health that recognizes the importance of mind-body balance.

Bhagavad Gita:

One of India's most beloved and famous sacred texts, it is the epic story of Arjuna, a warrior prince, who confronts moral dilemmas and is led to a better understanding of reality through the intercession of the god Krishna. It provides the philosophical basis of yoga.

Bhakti Yoga:

A branch or path of yoga. It is the path of love and devotion which sees the Divine in all of creation and places devotion to the Divine ahead of everything else. It provides us with an opportunity to cultivate acceptance and tolerance for everyone we come into contact with.

Bikram Yoga:

A style or school of hatha yoga that emphasizes a high-energy workout and sweating which focuses on cleansing the body from the inside out. It is also referred to Choudhury Yoga or the Yoga College of India.

Brahman:

A Hindu priest, also an Indian caste.

Breath of Fire:

See Kapalabhati

Causal Body:

Yogic philosophy sees the body as a vehicle for the soul in its journey toward enlightenment and as such is really three "bodies". The causal body is the subtlest of the three bodies. It houses the spirit and contains the karmic blue-print that determines the person you are. It is higher than the physical and astral bodies.

Chakras:

The seven major energy centers in the astral body; they correspond to nerve centers located along the spine in the physical body. They move in ascending order starting with the base of the spine, the genitals, the solar plexus, the heart, the throat, between the eyebrows and the crown of the head.

Ch'i:

Chinese word for life force.

Corpse Pose:

See Shavasana

Crown Chakra:

See Sahasrara Chakra

Dharana:

The sixth stage or limb of yoga as defined by Patanjali in his Yoga Sutras and is the practice of concentration which precedes meditation. It strives to slow down and discipline the mind so that it becomes single-pointed and focused. Extended periods of concentration naturally lead to meditation.

Dharma:

One's duty or path in life; the duty of being true to oneself.

Dhyana:

The seventh stage or limb of yoga as defined by Patanjali in his Yoga Sutras and is contemplation or meditation. At this stage the mind has been quieted, and in the stillness, it produces few or no thoughts at all which allows the achievement of a state of profound mental and emotional calm and to focus on the inner person or soul.

Dristi:

A soft gaze, focus or awareness that keeps you attentive to what your body is doing in relation to your breath and your mind. Depending on the posture you may focus on the tip of the nose, the thumb, the third-eye point (an internal point located behind the middle of the forehead, the horizon line or a point on the floor or wall in front of you.

Guru:

A spiritual teacher or advisor who helps direct the yogi or yogini toward enlightenment.

Hatha Yoga:

A branch or path of yoga. It is the path that deals primarily with control of the physical body and consists of asanas (postures), pranayamas (breathing exercises), and meditation.

Heart Chakra:

See Anahata Chakra

Hinduism:

The major religion of India.

Integral Yoga:

A style or school of hatha yoga that combines all the paths of yoga: asana (postures), pranayama (controlled breathing), meditation, prayer, chanting, selfless service and self-inquiry into one approach. Emphasis is placed on relaxation, alignment, and finding your comfort center while practicing yoga.

ISHTA Yoga:

An emerging style or school of hatha yoga taught at Yoga Zone studios. The acronym ISHTA stands for the Integrated Science of Hatha, Tantra and Ayerveda and is derived from the Sanskrit word ishta which means "personalized" and is a style of yoga that adapts to the needs of the individual.

Iyengar Yoga:

A style or school of hatha yoga that focuses on alignment, symmetry and technique. This style of yoga also relies a lot on props: wood blocks, benches, chairs, sandbags, blankets, bolsters and straps as a support system to achieve greater symmetry and extension in the posture. It is the most widely practiced form of yoga in the West.

Jnana:

Knowledge or wisdom.

Jnana Yoga:

A branch or path of yoga. It is the path of the mind and requires development of the intellect through the study of the scriptures and texts of the yogic tradition.

Jupiter Chakra:

See Svadhishthana Chakra

Kapalabhati:

A breathing exercise involving rapid abdominal breathing which is carried out to cleanse the respiratory tract; also called "Breath of Fire". This is one of the 6 kriyas, or cleansing exercises.

Karma:

Literal translation of this Sanskrit word means "action". Karma operates through the law of cause and effect, meaning that everything happening to you is the effect of your past actions.

Karma Yoga:

A branch or path or yoga. It is the path of selfless service by performing actions without wanting reward or payment. The principle of Karma Yoga is that what we experience today is created by our actions in the past. Therefore, all of our present efforts become a way to consciously create a future that frees us from being bound by negativity and selfishness.

Kripalu Yoga:

A style or school of hatha yoga that teaches the basic mechanics of yoga postures and introduces the concepts of breathwork. It is less concerned with the structural detail of the postures and is a more inner-directed form of yoga. It emphasizes the student's mental and emotional states as the poses are held and encourages a gentle, compassionate and introspective approach. Kripalu teachers emphasize the importance of accepting the body, encouraging students to note where tension is held or simply to recognize their strengths and weaknesses.

Kriyas:

Six cleansing and energizing techniques for purification of the physical body; purity of the body encourages purity of the mind.

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How to meditate for beginners yoga

Choose a time - morning, evening, or whenever you can rely upon not being interrupted. Find a 

place - as secluded, simple and quiet as possible. Choose whatever position you find most comfortable. It is important to be as comfortable as possible so you won't be distracted by any discomfort. Wear socks and cover yourself with a blanket if you need to so you won't get cold. Decide on your point of focus. Whichever posture and method you choose, stick with them for the duration of your meditation period. Decide how long you plan to spend on your meditation - 10, 20, 30, 45 minutes or whatever you decide. You can place a clock or watch where you can glance at it occasionally to keep track of the time. Or, if glancing at a clock periodically is too distracting, you can set a timer. Try to use a timer with a gentle ring and without a loud tick; or put it under a pillow to muffle the sound so it doesn't distract you or startle you awake when the time is up.

Begin by bringing your attention to your bre

athing. Breathing is a key element in meditation and concentration. Begin with a few minutes of deep abdominal breathing to provide your brain with plenty of oxygen. Become aware of any tension in any part of your body and consciously relax it. Let your exhalations carry out any tension or anxiety you're feeling now, and use them throughout your meditation to expel any tension or anxiety that comes up. Then slow your breathing down, keeping it rhythmical, inhaling for 3 seconds and then exhaling for 3 seconds.

Proceed on to your meditation using whichever method you have previously decided upon. Do not be surprised or discouraged by how frequently your thoughts wander. When you realize that your mind has become distracted, simply return to your chosen point of focus. Continue for the length of time you decided upon at the beginning of your session. Do not leap right up out of meditation. Come out slowly. Take 3 to 5 deep abdominal breaths. Open your eyes and slowly get up. Then go about your day with renewed energy and happiness.

You can practice meditation at any time of the day by remembering the feeling of meditation and also by reminding yourself to notice what is happening right now. Try to become completely aware of this second. Try to live in the moment.

How practiced meditation meditation
  Is the foundation stone for the development of insight and it is only possible to improve the meditation skills you have. Meditation explores all aspects of mind, body and is used to make the focus more profound. Hidden benefits countless It prevents confusion of ideas and feelings and develop your skills in order to improve the quality of your life. Meditation Part I: Choosing a Location:
1 1-chosen place where you feel comfortable. _tjunb Dim lights or floodlights, as well as avoid places with temperatures or high humidity and extremely cold places. Avoid any place that has a source of annoyance. You can choose to place abroad if I felt it was appropriate. That did not feel safe somewhere Try searching for another, and it's good to be close to home. You can also use a quiet place in your home or a friend's house. Part II: Choosing an appropriate setting:
2 1-picked and tested the position is right for you. May be sitting, standing, walking or lying down. Each mode has its advantages and disadvantages! Advised experimenting with a situation each time until they become more experienced in the selection is in line with you. Try exercising all together Kmptdye may stop you from continuing. It is best to choose one position and the experience of the rest of the conditions after acquiring some experience.
  2. Try standing position: This upright. Must raise the palms of your hands up and nook suitable or down on both sides of the body. You must spacing between the shoulders and feet and not shut down the knee joint. Loosened your stomach and lower back. Difficult access to this situation, but with time gives you a sense of solidity and durability of the body.
  3. Try setting lie: Lie on your right side with your head on your right hand or a small pillow. The Rest your left hand on the left side. Advised to try another mode that this situation affects your circulation. Lie on your back common way for beginners but may make you sleepy weakening of focus.
  4. Try sitting position: Test the most comfortable for you. Mark feet crossbones or drape a man on the other. You must be straight chest, back and stomach Mstrkhittin. Must be balanced with the neck slightly bent forward to open the airway. Your hands should be bent gently on your thighs or knees. And must be Mrgeh fingers.
  Try the 5-position of walking: the best position for meditation mental and makes meditation part of your life Aleomah.almhy regular and quiet on a small distance back and forth rhythm. Try it in an unobtrusive area to improve Atzank and calm. Should be your hands at your sides. You can focus on the many parts of the body such as Aalawrak, chest, legs, and feet. Part III: the practice of meditation:
3 1-relax in your position: Relax well once you settle into life in a certain position, which may take time for beginners. And start studying the foundations of relaxation and meditation.
2-examine first the foundation: Check the nature of the vehicle body. Mental attention, concentration, body components such as the discovery of the head, hair, skin, teeth and muscles. Focused on each part. I'm good. Focused on the process of breath and inhale and exhale. Focus on the physical nature such as temperature and motion characteristics and feedback and reaction and muscle tension.
  3-study basis II: perception of physical sensations and feelings. How and when the sensations occur? Is it exhilarating or ordinary or bad! Similar way is to scan the body up and down for the study of emotions and then let her move to another part of the body or watch the validity of energy through the body. Skill to not only understand the nature of the body, but how to help him relax to reduce stress.
  4 third-study basis: the mental grasp of ideas and that includes thoughts, fantasies, dreams and images, and so on! Focused as you see and how stems and change based on feelings and motivations and how much focus you have.
  5 fourth-study basis: to realize the state of mind Kalajhad or enthusiasm or ability to concentrate. Are you in control of the mind, such as a sense of greed or anger !? Do you want to or refuses to mind something!? Study of consciousness are interesting because they show its impact on the thoughts and fantasies. The awareness was tired person may test an idea or a sense of frustration and depression, but that was full of vigor and vitality feel happy. Skill is quietly changing the state of consciousness of the worst of the best.
  6. When a closer focus, you can note verbally or mentally better. And help you to gain insight and to see how the mind interacts with the verbal words
. 7. Do not strain yourself ideas annoying and enclose Bbdnk. Akl quickly get Balgm and uncertainty and confusion of contention ideas and concerns, but as they become more familiar with the nature of the body, relaxation and meditation, the mind will not deal the same way after that. 5
  8-taken into account walking and Note lifting the foot and put it and change the weight and how to stop and spin as an example: a person is in a sitting position, he drew attention to the process of breathing and movement of the muscles that are used in the "sit" and the muscles used for the expansion of the lungs, as well as sensations and psychological feelings and thoughts and interaction with the noise and the smell .. etc. Part IV: the development of cognitive meditation:
1 6-completed practice and explore all aspects: the goal is to note one thing is enough to create a deeper idea. And to be aware of how the body interacts with the mind and how it changed!? And thus orient yourself toward healthy state of mind and better.
  7-2 to maintain the practice and research on an ongoing basis: When exploring the nature of the processes that occur between the mind and the body automatically, you'll learn more about your nature innate. And help you to release your fear and ignorance Tmek and thus helps to bridge the difficult events and daily pressures of living your life in an internal peace.

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Positions of meditation for beginners

In this article you will write some information about the positions of meditation for beginners

Sitting:
Sitting is the most commonly recommended posture for meditation. There are a number of classic seated poses: Easy Seated Pose: sitting cross-legged on the floor; sitting in Half Lotus or Lotus position; or kneeling in "Japanese-style". Sitting in a chair with your legs uncrossed and your feet flat on the floor also works and is often the best choice for beginners. It is most important that your spine remains erect and that you feel steady, relaxed and comfortable. To maximize comfort when sitting cross-legged on the floor, place a cushion or folded blanket or towel under your buttocks to elevate them and gently guide your knees down toward the floor. This helps support the natural lumbar curve of the lower back. Relax your arms and place your hands on your thighs or in your lap, with the palms in a relaxed position either facing up or down. Roll your shoulders back and down and gently lift the chest. Keep your neck long and the chin tilted slightly downward. Depending on which technique you are following, the eyes may be opened or closed. Breathing is natural and free.

Walking:
This is a moving style of meditation - highly recommended by many teachers. You walk slowly and consciously, each step becoming your focal point. Destination, distance and pace are all incidental. Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. Or you can just breathe freely. Although you can practice walking meditation anywhere, try to choose a setting you like - the beach, a favorite park or a meadow. Getting somewhere is not the purpose; rather the complete involvement in the act of walking becomes your meditation.

Hatha yoga is also a form of moving meditation, where mind and body are united by conscious awareness. Every pose takes concentration. Yoga integrates and harmonizes the mind and body through visualization, breathing, and movement. Tai chi and dance can also be used as moving meditations.

Standing:
This is another meditation that is often recommended for those who find sitting difficult, and martial artists find that it builds physical, mental and spiritual strength. Stand with your feet hip-to-shoulder-distance apart. Knees are soft, arms rest comfortably at your sides. Your whole body should be aligned in good posture; shoulders rolled back and down, chest open, neck long, head floating on top and chin parallel to the floor. Either keep your eyes opened or softly close them.

Reclining:
Even though lying down is associated with relaxation, the classic corpse pose is also used for meditation. Lie down on your back with your arms at your sides, palms facing upward. Touch your heels together and allow the feet to fall away from one another completely relaxed. Place yourself in a symmetrical and comfortable position with the appropriate support under your head and knees if needed. Your eyes may be opened or closed; although it is easier to stay awake with your eyes open. This position entails a greater degree of alertness to remain awake and focused. Therefore, beginners may find it more difficult to meditate in this position without falling asleep.

Hatha yoga students are most often introduced to meditation through the Corpse Pose which is done at the conclusion of each practice session. This pose brings about deep relaxation, as the body is still, yet passively alert and fully supported by the floor. In this pose, muscles relax and lengthen, passive breathing - necessary in all postures - takes over, and quiet concentration builds.

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