the Sanskrit kri, which means “to do.” It is based on the law of cause and effect, with good deeds producing good results. Followers of karma yoga feel that they are a necessary unit in the whole process of life.
Jnana Yoga
In Sanskrit jnana means “to know.” This is the path of knowledge or intellectual attainment. The truths of existence and the nature of the self are examined. In this yoga students focus on themselves, not as the body, feelings, personality, or intellect, but as their user. This yoga raises the seeker above limitations and attempts to recognize the similarities and truths in all philosophies.
Raja Yoga
Raja signifies royal, or kingly. This is the yoga of self-mastery through mental control. It seeks to gain control over the stream of thoughts, attempting to check that flow and still the mind by means of concentration (dharana) and contemplation (dhyana). By these practices a state of superconsciousness (samadhi) may be reached. Raja yoga is closely linked with hatha yoga and the two are often practiced together. Hatha yoga aims at mastering the body and raja yoga aims at mastering the mind.
Laya Yoga
This term, meaning “latency” in the sense of hidden, defines a type of yoga applied to stilling the mind in order to awaken and direct the inner force called kundalini. The kundaini is seen as a life force that purifies the body by traveling through each of the energy centers (chakras).
How Yoga Can Benefit You
The following benefits have often been recorded by women who regularly practice yoga at least three times a week: weight loss; relief from such conditions as insomnia, headache, backache, constipation, sinusitis, and asthma; improved balance and posture; improved concentration; increased strength and flexibility; reduced mental strain, stress, and tension; improved relaxation; improved circulation and breathing; and improved condition of skin, eyes, and hair. These and many other positive changes occur through a regular commitment to practice yoga because it is a complete program that involves the entire individual physically, mentally, and spiritually. A basic premise is that a definite exists between mind and body, that whatever affects one affects the other.
One of the most rewarding aspects of yoga practice is discovering how mind and body can unite in a harmony of movement and coordination. You will open to new vistas of understanding about yourself. While participating in many other forms of exercise it is possible to allow your mind to wander. In yoga, your mental focus on the stretch, coordinated with deep and regular breathing, produces an internal and external unity that gradually increases with practice. This concentration eventually becomes a form of mental discipline that you can apply to all phases of your life.
Yoga is extremely beneficial for anyone of any age. With continued practice of this versatile system of exercise, you can see results quickly because, as you release tensions, you liberate vast resources of energy.
Practicing yoga also promotes a high level of organic health. It can help you to keep a youthful bearing and outlook which radiate feelings that every woman wants, energy, beauty, and poise.
Yoga increases circulation and flexibility. Your spine provides the housing for the central and autonomic nervous systems, and thus your entire body benefits as your spine becomes more flexible. Movement can become a pleasure as your joints begin to function with greater ease, and your muscles start to work more smoothly and efficiently.
Many women are first drawn to yoga as a way to keep fit and supple. Others come seeking relief for a specific complaint. Whatever your reason, it can become an important part of your life as an instrument for your wellbeing and self-discovery.
Getting Started
It is helpful to set aside a specific time each day to work with this book. You will need at least a half hour when you know that you will not be disturbed. If you practice in the morning, you will not be as limber as you are later in the day. The morning stretches, however, will help you to prepare for the day ahead. If you practice in the evening, the stretches will relax you for a good night’s sleep.
Set aside a place for your practice that is clean and pleasant. It should be well ventilated but not drafty. The room temperature should be warm enough to allow you to exercise comfortably. You will need adequate space in which to stretch fully, and a carpet or a rug to protect you from the hardness of the floor. Do not use a spongy or air-filled mattress, though, because soft surfaces do not support your spine.
Be sure you will not be distracted. Turn off the television, radio, and, if possible, the telephone during the time you have designated for your practice.
You do not have to purchase special clothing, but be sure that what you wear is clean, light, and comfortable. Remove your wristwatch and any loose jewelry such as earrings, bracelets, and necklaces that might distract you.
Wait at least an hour after eating and, if possible, empty your bladder and bowels before you start.
Wherever necessary, limitations are included with the asana instructions. Consult the specific directions for each posture before you start your program. If you have any physical problems that warrant attention, check with your physician before you begin.
Helpful Knowledge for
Hatha Yoga Practice
Always use caution and common sense when practicing yoga postures. Move slowly and smoothly in and out of each asana, without bouncing or stretching to the point of strain. The number of repetitions given for each posture are to be used as a guideline only. Your body know how long you should hold each one and how many repetitions you should do.
If you do not feel comfortable with an asana, such as the wheel, or head stand, hold off doing it until you are ready to add it to your program.
Do each asana with full awareness and concentration, having read all of the directions and limitations on each page. Always concentrate on your breathing while practicing the exercises. Inhale and exhale through the nose. As you breathe in, feel your body filling with energy. Imagine that you are sending energy to the muscles you are stretching.
You notice that, except for Chapter 2 (warm-ups) and Chapter 15, each chapter contains two asanas for you to practice.
Learn them in the sequence presented, adding two at a time to your program. By the time you complete Chapter 14, you be able to do an entire program of yoga postures. Chapter 15 contains balance postures to challenge you further. It would be best to attempt these postures after you have taken the time to strengthen your body with the basic asanas.
When you start your program, always warm up with the sun salutation, head rolls, shoulder rotations, foot-limbering exercises, and the back stretch. Add the spinal rock and the butterfly to your warm-ups as time allows. During practice, choose at least one or two of the breathing exercises found in Chapter 3, and conclude each of your practice sessions with at least five minutes of complete rest in shavasana.
Your Journal
A journal is a way of keeping track of your pathway to success. It encourages you and points out how well you are doing. Here are some suggestions to help you to use your journal effectively.
In your journal, record your reactions to the asanas. Take a few minutes to do this each time you practice, especially in the beginning when you are learning to do the exercises. At the end of Chapter 15 you find additional pages that enable you to continue to record your progress.
Every asana is accompanied by a progress chart on which to record the degree of ease or difficulty you encounter in each posture. As you continue to record your entries, you soon be able to observe many new and rewarding changes.
Each chapter contains two special sections: New Understandings