Totally Zen » Yoga Fundamentals

10 Things You Might Not Know About Yoga

Stephanie — Tue, 17 Aug 2010 20:05:11 +0000

Yoga has become a popular form of exercise and stress management in the United States, for anyone who wants to explore the holistic benefits of combining strength training, flexibility, deep breathing and concentration. But even though this ancient practice has become a mainstream form of exercise and relaxation, there is still a lot you probably don’t know about yoga. Whether you are a yoga enthusiast or novice you might be curious about yoga’s health benefits and risks, or the history of yoga, keep reading:

1. There are 19 types of yoga: The most common type of yoga taught in the United States is hatha yoga, which is a foundational type that teaches breathwork, postures and meditation. Other types focus on chanting and prayer, detox, strength, endurance, and total lifestyle habits like vegetarianism and non-violence.

2. Yoga may be 10,000 years old: Actual records of yoga can be traced back 5,000 years, but because yoga was passed down orally or on delicate leaves and that were destroyed, many researchers believe it is much, much older.

3. Patanjali — one of yoga’s most important figures — was a physician: While yoga was first explored and recorded by priests and mystic seekers, Patanjali, who is one of the most important figures in yoga history and is called “the father of yoga,” was actually a physician. Patanjali wrote down 195 sutras for explaining how yoga should be used in everyday life to achieve enlightenment and a moral life in a text called The Yoga Sutra.

4. There are four periods in the history of yoga: These are: pre-classical, classical, post-classical and modern. During the pre-classical period, yoga was being developed in Northern India by the Indus-Sarasvati people, and then by Brahman priests. This is when yoga was recorded in texts and scriptures. The classical period saw the organization of yoga into the eight-limbed path philosophy that still holds today, while the post-classical period explored the idea that the physical body led to true enlightenment, a severe departure from pre-classical ideals. In the modern period, yoga spread to the West, when Swami Vivekananda visited Chicago in 1893. Hatha yoga became the preeminent form of yoga here.

5. Yoga poses and meditation are inspired by Buddhist influences: In the earliest periods, yoga was practiced as a form of healing and path to self-discovery. Buddhist influences during the 6th century B.C. turned the focus towards meditation, too, and incorporated the practice of postures and poses.

6. Yoga’s eight-fold path to a better life: Patanjali’s eight-fold path is described in The Yoga Sutra. The eight limbs are yama, or social behavior; niyama, or inner discipline and responsibility; asana, or posture of yoga; pranayama, or energy force that flows through us when we breathe; pratyahara, the withdrawal of senses during meditation; dharana, concentrating on a single image or point; dhyana, meditating without an object or distraction; and samadhi, or absolute bliss.

7. Yoga’s original language is Sanskrit: The oldest literary language of India, Sanskrit is also the language of yoga. The word yoga actually means yoke or union, and is translated from the Sanskrit word “yuj.”

8. Your yoga experience is always changing: Some people might think practicing yoga for years or decades is boring because all of the poses are the same. But yoga’s philosophy is built around the idea that your experience or relationship with the yoga poses is constantly changing. This experience is based on your physicality as you become more flexible and balanced, and also your spiritual relation and ability to meditate while doing yoga.

9. Yoga may interfere with natural growth: The American Yoga Association doesn’t recommend that children under the age of 16 years old perform yoga positions, because they may hinder natural growth. And while they can experiment with breathing exercises and stretching, they should not hold their breath while doing so.

10. The number of yoga poses is disputed: In The Complete Illustrated Book of Yoga, Swami Vishnu-devananda explained 66 official postures for yoga, and 136 variations. Other yogis have suggested that there are more official postures, or even an infinite number of positions.

This article was contributed by www.NursingSchools.net. We GREATLY APPRECIATE their CONTRIBUTION & FUNDAMENTAL INFORMATION on the HISTORY of YOGA!

Totally Zen named among the TOP 100 INCREDIBLE YOGA TEACHERS WHO BLOG!

Stephanie — Sat, 01 May 2010 04:00:00 +0000

Recently we were informed that Nursingschools.net has included us in a list of the 100 Incredible Yoga Teachers Who Blog.

TOTALLY ZEN is Totally Excited to hear of this great news!

We blog about our mind, body, spirit in order to learn, grow and transform ourselves into the best person we can be at that moment. Sharing our experience and findings inspires and helps us to keep moving along the path of self development and Universal consciousness. Hopefully it does something for you too

It is Most Excellent to be recognized for our labor of love and hard work we do to create TOTALLY ZEN.

Check out the other yoga blogs in the list & see what other treasures there are to behold:

100 Incredible Yoga Teachers Who Blog

Thank You for your time, energy and readership!

What is it to Surrender in a Yoga Posture?

Stephanie — Tue, 23 Mar 2010 21:35:51 +0000

Surrendering in a yoga posture. What does that mean? To me, it is to be in a posture and let go. As I teach yoga, I look around and find so many people still holding so much tension in their bodies. When I go inward I can find places within my self I need to surrender from in order to be open or relaxed in a posture.

It is possible to release and open each part of your body from head to toe. If we were able to get rid of the tension and stress that is built up on a daily basis, how much less tension would be in our bodies?

Whether it is in a contracted yoga posture or a true relaxation posture, little by little, just like a hip opener, you can draw deeper into surrender if you keep practicing it. This is the only way to truly train physical relaxation in yoga. There is a certain type of magical feeling when you get to this point. Like nirvana must be, full body relaxation is splendid and so rejuvenating! This is the point of surrendering so completely that you let go of the physical body and just reside in your spiritual self.

By practicing surrender in different challenging or relaxation postures will get you lots of different kinds of releases. Some of them are mental, some emotional, and there are spiritual releases as well. Surrendering and breathing into a relaxation posture will restore your body significantly if incorporated into a regular practice. Personally, as I have continued with this practice, I can feel my bodies’ ability to rebuild as I open, breathe and relax. Emotionally, mentally it can help people not feel like you have to control everything. Start telling your mind and body to take a break. Find peace, happiness and emptiness.

Give yourself a gift of surrender and release from the normal pressure, tension and activity that we live our lives in on a regular basis. Taking these moments to surrender you will become enveloped by a state of grace. In that place of openness you can experience the merging of your self with the Universal energy to become one. Allowing yourself to trust the Universal law that guides us through life. This will help you release the suffering of your own will and ego and allow the Universal energy to direct your soul. Or at least your body will be a bit more relaxed.

ON THE MAT EXERCISE

Ideally you start this practice in a meditative state so that the work is very deep. Start in corpse pose. Lie on the ground, chin down, hips open, arms open. Try releasing the spine deeper into the Earth. In all directions you expand and release against and into the Earth. Fill your body with breath and send relaxation into the posture.

Breathe in and out deeply to the surrender of your physical, mental, spiritual self. The act of letting go is so freeing. It allows the body to just be and not be in control. From this place your mind will clear and what is your core will be emitted from your center. Take the focus off yourself and become ONE with the Universe for a while.

Each time you do this practice in a posture the body lets go and releases a little deeper. The process is about letting go so much you find what is in your true center. Only you know if you are concentrating and focused in the specific place of your body so that you will be able to release it. Concentration is a definite component of getting to the state of “surrender.” Whether it is tension, negativity, toxicity, emotional, physical, spiritual stress- just let go of it.

OFF THE MAT EXERCISE

Challenge yourself to find one time every day you are holding tension in your body or mind, release it and take 9 deep breaths in and out of that space and think open, relax and surrender.

Try to visualize or call the attention of your mind to a body part. Release that area by releasing the stress, tension or blockages. Use your mind’s eye to scan your body parts and open and release the places where you are holding on. Let the breath guide you a little deeper each time.

Or once a day take time to let your shoulders relax, let your jaw open, relax your hands and feet. Then move into your mind and surrender anything you hold in it just for a few moments by using the breath as relaxation. This is a useful tool for every day life.

Gurmukh Kaur Khalsa, Moving from Karma to Dharma

Stephanie — Tue, 08 Sep 2009 14:22:20 +0000

The Being Yoga Conference at the Omega Institute, just one week ago, offered many outstanding teachers. One of my favorites is Gurmukh Kaur Khalsa. She is a Kundalini yoga master. She studied with Yogi Bhajan her Spiritual Teacher since 1970. He gave her her spiritual name, which means “one who helps thousands of people across the world ocean.” For over three decades Gurmukh has traveled the world to teach, inspire and fulfill her namesake.

Her classes in Kundalini yoga, meditation and pre and postnatal training are phenomenal and are highly sought after in the yoga world. She has a center in Los Angeles, The Golden Bridge, with many classes and offerings and you can study with her at a number of workshops offered throughout the country.

Yoga means to yoke the person’s own consciousness and the universal consciousness. Kundalini yoga is comprehensive in it approach as it integrates yoga, meditation prayer and physical practice and breathing exercises. *”Kundalini” literally means “the curl of the lock of hair of the beloved.” This poetic metaphor alludes to the flow of energy and consciousness that exists within each of us.” The Upanishads, Hindu’s sacred scriptures that date back to the fifth century B.C., describe Kundalini, although the oral tradition reaches back even further into history. For thousands of years, this sacred science and technology was veiled in secrecy, passed along verbally from master to chosen disciple. Yogi Bhajan broke with this long-held tradition of silence and gave up a government job to spread the philosophy of yoga in the United States.

At Being Yoga, I participated in Gurmukh’s workshop centered on moving from karma to dharma. In English words, it means to move from reaction to action. Gurmukh points out that in our modern world we are stuck in a way of living that resides in gossip, lies, slander and infatuation. She even referenced Desperate Housewives as a show that exemplifies the paradox of American culture.

When we choose to step out of this vicious cycle we can listen to what our intuition is saying and choose a different way. We can open our hearts and send others love. This act of reacting differently will set up the gradual effect of changing the self. This is something that will need to be practiced daily to develop new behaviors and ways of thinking and acting, we also teach this here at TotallyZen.com, in many ways.

When we have a daily practice; we have an outlet to accumulate good energy and intention. Eventually this kinder, universal mindset will become your way of interacting with people and the world. You will then see profound changes in our life and relationships.

When we operate from the lower energy centers we are in the “me” phase which express the actions of run, fight and procreate. When we move to the higher energy centers we focus on the “us” and we have more loving kindness and compassion for others.

Fascinatingly, usually when we react to another person negatively it probably doesn’t have anything to do with them but with the past. It is likely that these problems are issues or behavior patterns that were established previously in our lives. Breaking these patterns is one of the highest benefits of yoga because if we do not get past these issues we may not become enlightened.

Stepping into the light or walking on the path towards light takes tremendous courage, requires strength, perseverance and discipline. It is a true challenge to live and work from this place in our existence.

Try yoga, as a way to collect the skills, energy and practice you will need to support the process of change!

Being Yoga Conference 2009 at the Omega Institute

Stephanie — Tue, 01 Sep 2009 22:08:16 +0000

The Omega Institute has an annual Being Yoga Conference in late summer. I have attended for the last three years. It has moved from Ft Lauderdale to New York and this year it was held in Rhinebeck, NY. Rhinebeck is home to the Omega Institute campus. After having experienced the conference in various locations I feel the true spirit of Being Yoga and the best place to absorb the information of its teachings are at Omega’s home base. There is something to be said for the environment’s affect on the whole experience, no matter what you are doing and where you are in a particular circumstance. In practicing yoga, what better way to be open, receptive and excited about receiving knowledge about your mind, body and spirit than by being at a nature’s haven in the form of a long standing, well respected wellness camp?

Some of the most gifted teachers of yoga, healing and meditation come to Omega to participate in the Being Yoga Conference. There is a wealth of information being presented for each of us to receive and incorporate into our lives. Some of the students are actually teachers and we go there to educate ourselves for the benefit of others as well. We become better technically, anatomically, spiritually and energetically. Even if you are simply going there for your own personal development the effect you will have on others is almost undeniable. The soul will be different after a few days at Omega no matter what you go there for.

Yoga is truly a science and educating yourself in different dimensions of yoga, such as: philosophy, form, meditation, practice and self care are all layers that will meld into a deeper understanding of the profound shift yoga can bring to your life. Yoga is a catalyst for deep changes that are possible if you become a knowledge seeker for the enlightenment of your soul. When we move away from karma into dharma and become enlightened beings your existence will be more satisfying.

I was fortunate enough to have the opportunity to study with: Gurmukh Kaur Khalsa, Marla Apt, Mark Whitwell, Sharon Gannon, David Life, Marla Apt and Mark Whitwell. In the following weeks will be writing a post on the workshop I took at the conference. I will review their larger knowledge base, training and community that they have created or work in when not traveling around the world teaching others yoga.

For now, consider checking out the Omega Institute campus for it is a lush, green landscape equipped with lodging or camping, filled with friendly people, good, healthy, fresh vegetarian food, wellness services and never a dull moment due to the daily meditation, yoga, tai chi, and movement classes. At night they have special presentations like music. Most people go to the campus because they are interested in a particular offering of a specific subject or teacher; but even going for a stay at Omega will leave you refreshed, charged and ready to go back to life with new energy.

Omega offers an immense amount of diverse courses on spiritual awakening, development and transformation through work on the mind, body and spirit. The environment itself is very nurturing, comfortable and easy. This prepares the self for opening to the information you have come there to learn. Sometimes it is a lot more difficult to open up and connect to subjects that the soul has created barriers or blocks to for various reasons. In our life part of our work is to unlock the barriers to become free from the restrictions our lives’ circumstances, development or reaction has created with us. Omega campus and its staff and the other people youmeet there will show you that it is a safe, heart-felt community that will help you accelerate the process. You can feel good Omega has its intention in the right place.

Don’t forget to check back in soon and learn about some of the different schools of yoga and their teachings!

P E A C E

Spinal Twists in Yoga and Qigong Benefit the Body

Stephanie — Sat, 01 Aug 2009 12:11:37 +0000

Our spine is the axis in which our body is supported between heaven and Earth. It allows us the mobility and freedom to move and express ourselves. Our arms and legs extend from this beautiful stack of vertebrae that are tenderly placed one on top of the other. The spine is a work of art and sheer mechanics at the same time.

Keeping the spine supple, maintaining its alignment and its straight form to live actively and pain-free are great goals. They may require a bit of effort but the benefits far outweigh the costs. Stiff spines will loosen over time!

When we perform spinal twists we are releasing trapped energy along the spinal column. After we have twisted to engage the body/back, we breathe to clear the old energy out. Think of collecting the old energy with the movement and releasing it with the breath. Instantaneously you feel more open and at ease. Like wringing out a wet towel.

Check with your doctor first. Move with total awareness of the area you are engaging and stop if there is sharp pain.

Being mindful and connected to the area you are engaging is the objective of any yoga posture or practice.

The benefits of spinal twists are immense:
• Increased flexibility
• Increased circulation
• Increased energy
• Digestion
• Strengthen the muscles through breath and repetition.

When our spine is not healthy we may not be able to feel comfortable or able to move with ease. We can slowly improve the spine with conscious spinal twists and lessen back pain or discomfort.

Qigong Spinal Twists:

Try standing feet hip width distance apart take your arms with fists or simple palms for your hand positions.

Begin with moving the right arm in front, left in back as you twist from your foot, ankle, knee, hip, shoulder, neck to the back. The head follows the twist from side to side.

Breath in as palms swing open through middle and out as they collapse on each side.

This should allow for the body to warm slowly and feel wonderful.

In yoga, there are several ways to twist your spine. In seated, or lotus position, on your back.

Spinal Twists on your Back:

First we align the body, legs straight out of hips, and arms straight out of shoulders. Then we lift our left knee into chest use right arm to pull knee in & gently twist right. Close your eyes, relax. Hold & Breath 9 deep breaths into the spine back & hips.

Use the opposite body parts in same order to twist left to open right side.

Once you have twisted to engage the body/back, we send breath to clear the old energy out moving the breath up and down the side of the body that is open.

Spinal Twists in Lotus Position:

In seated yoga, beginning in lotus position, we have our sit bones planted into the Earth. Using the dimes you sit on every day you draw them down to ground you.

Sitting tall we align the spine and shoulders.When you twist left you place your right hand on your left knee and your left hand on your right hip.

Breath in to center, breathe out as you twist. Hold and flow the breath through the posture.

Use opposite structure for right side.

We have a relaxing and fun ways to twist the spine out. This will increase our flexibility and relaxation at the same time. Try to incorporate more spinal twists into your week!

Stephanie Churchill, Personal Services Website- Now Live!

Stephanie — Mon, 22 Jun 2009 03:56:00 +0000

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PERSONAL SERVICES for YOGA, QIGONG & SPIRITUAL WELLNESS. I AM ALWAYS HERE to HELP YOU make your life more focused and calm, peaceful and happy!

Live, Raw Foods & Yoga (in NYC) Everyday, Anywhere!

Stephanie — Mon, 15 Jun 2009 16:47:05 +0000

Two weeks ago I went up to New York City and attended the Yoga and Raw Food Expo by New Life. It was a good opportunity for me to further my knowledge of why we should eat raw foods and living foods. Also, I got to take a few yoga classes. I do have to say once in a while, it is nice to practice and learn yoga without having to teach.

Anyway, I do my best at eating healthy all the time. It is no doubt different for each person how natural and how much raw or organic food they eat on the path of healthy eating in their own lives. For me it has been a process of getting healthier and making better choices gradually. I did not notice the changes at first; but, after you adopt these choices as a constant and they become part of your life style the benefits of eating this way are undeniably received by each person.

The Benefits of Eating Raw/ Organic/Live Foods can be:

• Feel Lighter
• Having More Energy
• Feel Better
• Heal the Body
• Boost the Immune System
• More in sync with the Environment
• Create a Connection to the body so that it speaks to you about what type of foods it needs.

It is hard to eat organic or even fresh food for a lot of people. It is another task to fulfill in your weekly chores. To eat fresh food weekly might send you to the store 1-3 times a week. Some people can’t find the time, the resources of money or choices to get to the “right” food choices. I often find eating organic hard and expensive. I would like to increase the percentage of organic food I eat daily. I probably eat 30-50% organic on a weekly basis. I do better when I visit local farmer’s markets. Although there are a lot of them around Philadelphia I still can’t seem to make a lot of them regularly. So, I sympathize with everyone’s hardship on the path of organic, raw, healthy food eating and realize there is no other solution other than to “just do it.”

Raw foodies tend to eat 75-100% of their food uncooked, un-processed and organic. Most are total vegans and others are raw vegetarians (meaning they can eat a portion of fish, eggs and dairy).

Eating food in their original, un-heated state means the food is raw and alive. Live foods contain a wide range of vital life foce nutrients in them. Live foods provide: live enzymes, vitamins, minerals, oxygen and amino acids. All of these properties are ones that the body needs for the proper maintenance of human bodily functions.

It is definitely recommended you research the foods you would like to consume for nutritional content and food sensitivities. It is NOT recommended to completely “go raw” at one time and it IS recommended to go see a nutritionist or teacher that will help you transition safely and healthily.

While I was at the Expo I went to a lecture with Brenda Cobbs of the Living Foods Institute. In 1999 Brenda was diagnosed with breast and cervical cancer. She healed herself without radiation, chemotherapy or surgery and now dedicates her life to helping others. She spoke about how right mental thinking, emotional healing and to nourish the body at a deep cellular level, reverse aging and detoxify the body through organic, raw foods.

Hopefully, you will encourage and challenge yourself to incorporate more live, organic foods in your daily diet and feel the many benefits of a rich, diverse, fresh plant- based diet. I am with you though; it takes effort!

Here is a Juicing Recipe:

1 Large Mango
1 Ripe Banana
4 Strawberries
2 Tbspn Flaxseed
2 Tbspn Coconot Shavings or Coconut Milk
6 Ice Cubes
1 Cup of Milk or Water

Serves 2

The Five Fundamentals of Qigong, Part V, The Benefits of Practicing Qigong

Stephanie — Tue, 10 Feb 2009 23:03:47 +0000

Either to garner some interest and enthusiasm to begin or to remain committed to a practice of Qigong; we should know how many ways we are improving our lives by practicing Qigong.

Sometimes instantaneously or after a period of time you can feel the tingling, heat or vibration in your palms. Eventually your internal self will feel warmer. Your three tan tiens, or energy centers, will feel more vibration when you do your energy work, which strengthens the energy at each center. Your root will heat up because you are cultivating energy there as well.

Other Types of Improvements found as a Benefit from Practicing Qigong:

Increased Health and Vitality-
Reduces blood pressure, resting heart rate, and cholesterol levels.
Improves vision and hearing, bone density, digestion, arthritis and fibromyalgia.
Improves immune system with regular practice you can relieve or cure allergies, asthma, senility, chronic fatigue and more.

Chronic Pain- can be managed with practice. Through visualization and mind/body control you can reduce or eliminate pain.

Better Circulation- with the practice of regular breathing you increase the oxygen within the body. Then through movement and focused intention you move this energy throughout your body.

Builds Moral Character- by creating virtue and wisdom.

Spiritual Development- evolves by clearing your mental state and nourishing your intuition. As the focus turns inward you can begin to
see the interconnectedness of all things and beings.

Oneness with the Universe- is developed by removing all the obstacles and thoughts to develop Universal intention and energy during your practice.

Inner Peace- is established by the peace and calmness you feel in your practice. Happiness, gratitude, compassion can be truly experienced.

Stress Reliever- by decreasing your stress response. Helps obsessive-compulsive behavior, depression, anxiety and Type A personalities.

Increased Intelligence- by integrating different states of consciousness and developing more awareness.

Develops Discipline- by practicing anything on a regular basis you create discipline.

Improves- coordination, balance, strength, stamina, flexibility.

Builds Self-Esteem and Self Confidence-by allowing you to feel good and comfortable in your own skin.

Qigong is one of the fastest , most effective forms of health maintenance and therapy. It will enrich your life in many different facets of life and living.

The Five Yoga Fundamentals , Part V, Repetition

Stephanie — Tue, 13 Jan 2009 00:42:36 +0000

Moving through the Five Fundamentals of Yoga for a basic yoga practice: Posture, Breathing, Meditation, Intention and Repetition; we arrive at the idea of repetition. Repetition in yoga is necessary to: create a connection to what you are doing in the beginning, allow you to build your energy and find your way to a more advanced practice.

When you first begin, the postures are awkward, uncomfortable and you probably feel weird or bizarre for putting your body & your self in the positions, the class or the practice itself. Once you get past these obscurities the only thing that remains is to: keep exploring the openings, releases, intricacies, miraculous ness, awe inspiring system called yoga. Oddly, the only way you can get to that end is to take time to practice yoga.

We all practice yoga for different reasons and there may be many different things that you discover along “the way”. Whatever the reasons you are drawn to practice yoga you must continue to practice in order to get to the real beauty of yoga. Going deep has never felt so good or free!

All the other fundamentals we have discussed in the prior part of this series (Posture, Breathing, Meditation, Intention) are necessary and best when practiced, in repetition, to carve a pathway to the true meaning of each individual characteristic’s singular meaning(s). Then, we can begin to layer and combine the other elements in order to arrive at an honest, correct, meaningful yoga practice.

As with any skill we want to learn in life we will improve as we practice. We get better the more we repeat the undertaking. In yoga, repetition is your practice.

In the beginning of one’s yoga practice I recommend twice a week minimum. Three or more times a week being optimal and proactive in pursuit of a solid yogic connection. After some years it will begin to feel obvious that yoga practice has become embedded into your daily living. Then, it might not be a daily yoga session; but it might be 9 deep breaths, a deep stretch, a neck rotation, a pause, recognition of the light or a feeling of bliss. These limitless benefits begin to surround you and become part of you as you move through your day, night, and life.

Repetition is the manifestation of hard work, determination and perseverance. Working hard towards a goal is rewarding and fulfilling. Seeing change, feeling change, being change is a special reward. Yoga unlocks and leashes the mind, body and spirit. Once you begin to do this regularly you can definitely be a greater benefit to yourself and others.

The positive energy abounding yoga practice found through repetition is a worthwhile conquest and one that should be taken seriously as a definitive positive force and presence in your life and the lives of those you touch around you.

My appreciation of yoga continues to build with each new moon. The benefits of yoga in my world, in my soul and in all that is my life are new blessings that I value every day.

Repetiton can make a habit, a benefit, a world of change.