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Physical & Spiritual Enlightenment

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PHYSICAL & SPIRITUAL ENLIGHTENMENTWORDS: SAMA QURIE. PHOTOGRAPHY: COURTESY OF CORBIS In celebration of International Yoga Day this month, we chart the path of this practice and walk through some basic positions to increase strength as well as alleviate stress. une 21 marks the first ACROSS THE MILLENIA Yoga Sûtras. This text is understood to International Yoga Day following To understand yoga it’s helpful to look be the first systematic presentation its appointment by the United back at what came before the modern of yoga. Written some time around Nations General Assembly late form that fills gyms from Dubai to New 400 BCE, the text describes the path last year. Looking back over the York nowadays. of raja yoga (classical yoga). Patanjali thousandsJ of years since the discipline organised the practice into an “eight first took form, it’s impressive to see Pre-Classical yoga: Over 5,000 years limbed path” containing a list of steps how it has evolved and become intensely ago, the Indus-Sarasvati civilisation in and stages towards obtaining samadhi popular worldwide. Nevertheless, the northern India developed the beginnings (enlightenment). Patanjali is considered purpose at the heart of Yoga remains of Yoga. The word itself was first to be the father of yoga and his legacy unchanged and it is these ideals that mentioned in one of the oldest sacred continues to influence the majority of draw countess men and women to Hindu texts, The Rigveda. By around 1,500 modern yoga styles. practice, or even dedicate their lives to BCE yoga was slowly being refined and it as yogis. developed by the Brahmin and Rishi Post-Classical yoga: A few centuries If you’re feeling muscle pain, are cultures. These Hindu preachers, teachers, after Patanjali, yoga masters embraced prone to bouts of anxiety, deprived of poets and sages schooled others in the physical body as the means to achieve sleep or you just want to relax, yoga is sacrificing the ego through self-knowledge, enlightenment. They created a system of the perfect activity for you. action (karma yoga) and wisdom (jnana practices designed to rejuvenate the body Discover how this popular practice yoga). and prolong life including tantra yoga. came to life, a breakdown of different This form drew on radical techniques to schools as well as its health and Classical yoga: This period is defined cleanse the body and mind in an effort to wellbeing benefits in our compendium. by the Samkhya philosopher Patanjali’s break the knots that bind people to their 32 VIVWELLBEING physical existence. This exploration of An intermediate these physical-spiritual connections and hatha yoga class body-centered practices led to the creation of what we primarily think of as yoga: hatha yoga. Modern yoga: In the late 1800s and early 1900s, yoga masters began to travel to the West, attracting attention and followers. One notable early introduction was at the 1893 Parliament of Religions in Chicago, when Indian Hindu monk Swami Vivekananda wowed crowds with his lectures on yoga and the universality of the world’s religions. The first hatha yoga school opened three decades later in Mysore, southern India. Yoga continued to be keenly taken up in small numbers throughout Europe and America until Russian Indra Devi opened her yoga studio in Hollywood in 1947. Since then, many more Western and Eastern teachers have become pioneers, popularising hatha yoga. Today this type encompasses many different schools or styles, all emphasising different aspects of the practice. FINDING FORMS Each path of yoga leads toward its own “IF YOU'RE FEELING special goal. Here are some of the most MUSCLE pain OR popular styles. YOU JUST WANT to Hatha: In Sanskrit, “hatha” means force. relaX, YOGA IS THE It describes the physical practice of yoga, and therefore all types of yoga fall under perfect activitY this category. However if you see hatha FOR YOU” yoga on a class schedule, it generally means you’ll find a slower-paced class with a flow between each pose. It’s a gentle class that’s Ashtanga: Considered a modern-day and blankets, to make sure you achieve perfect for beginners or the after-work yogi form of classical Indian Yoga and also the correct posture of each pose. This looking to wind-down. Practicing hatha know as power yoga, movement and style is especially attractive to individuals yoga will teach you basic postures, how breath are again linked in ashtanga. who appreciate detailed instruction, or to breath efficiently, relax and meditate. Nevertheless, the difference to vinyasa for those with injuries and who need The higher purpose is to purify the body is that movements are more strictly a class that can accommodate their and gain awareness and control over your predefined. You will generally progress limitations. internal states. through four phases in ashtanga. Advancing through the poses can take Bikram: This style is the best known Vinyasa: Meaning “connection” in years, however the important aspect of for its sweltering settings and sweat- Sanskrit, vinyasa links each movement this form is to maintain internal focus dripping postures. Bikram is ideally with the inhale and exhale of each breath. rather than preoccupy yourself with practiced in a room heated to 40°C It creates flowing postures that smoothly advancement. with a humidity of 40 per cent. Creator, transition from one to the next. There Bikram Choudhury, also developed are no specific formats or poses, which Iyengar: Unlike the aforementioned vinyasa. For his namesake form, he gives creativity to the teacher, however, forms, the classes or this alignment-based composed 26 postures that are to you are likely to experience warrior poses, style don’t flow. Poses are held longer, be performed in a strict sequential balancing positions as well as back bends as you breath into a pose to find more order. These specific positions were and seated stretches, as well as end with expansion. Practicing iyengar will help selected because they are believed to a savasana (relaxation) pose. Classes can build strength, mobility and stability. systematically challenge the entire range from athletically oriented to the Teachers of such classes will often use of body – the organs, veins, ligaments and more relaxed and spiritual. a variety of props, such as blocks, straps, muscles. 33 VIVWELLBEING WHY THE MANIA Yoga builds muscle, ligament and tendon strength, while it also improves flexibility and balance simultaneously. Moreover, it perfects posture, which if poor, can cause back, neck or other debilitating muscle and joint issues. All of these benefits can improve performance in other physical activities and this has lead many professional sportsmen and sportswomen to incorporate it into their training routines. Mentally, yoga helps you focus and also betters coordination, reaction time and memory. Practicing the meditative aspects of yoga encourages you to be less distracted by thoughts and everything around you. This helps to achieve a peaceful, calm state of mind and slows down the loops of frustration, regret, GETTING STARTED anger, fear and desire, which can cause a 1. Equipment required: great amount of stress. • A quality mat is a must. Find helpful hints for making your purchase at Gaiam. Because yoga is a gentle physical com. activity and easily adapted to each • A well-fitting tank top without a plunging neckline, so that you can move your individual, it is suitable for everyone arms freely and won't be uncomfortable throughout the workout. from children to the elderly. Older •Full or ¾ pants that are relatively form fitting or leggings that are lightweight, members of society are increasingly breathable and have lots of give when stretched so they won't rip or restrict you. taking it up to improve poor blood • A headband or hair tie to keep your hair out of your face; it will annoy you in circulation, high blood pressure, arthritis many of the poses. and osteoporosis. • Yoga blocks may also be used by beginners or those with prior injuries. They Yoga is a wonderful prenatal most often serve as an extension of the hands or are used to support the back, practice and is also encouraged for head and hips as well as encourage alignment. post-pregnancy recovery. It calms • Other optional items include: yoga straps, which are wonderful for newbies both mind and body, providing the or anyone wanting to deepen your practice, as well as yoga gloves and socks for physical and emotional stress relief more gripping power and to prevent slipping. your body needs throughout both pregnancy and motherhood. Classes are 2. Several of Amman’s main gyms offer yoga classes including the use of mats especially popular because instructors and other equipment. Alternatively, independent studios include: can clarify any precautions required • Art of Living Foundation at 6 May Ziadah Street in Jabal Amman, (079) 660 as well as monitor your performance. 6746. Furthermore, joining a prenatal yoga • One with Nature Center at 2 Ahmed Al Dayri Street, behind the Orthodox group is a great way to meet other Club in Abdoun, (079) 622 3099. mums-to-be. • Chi Center on Al Thaqafa Street near Burger King in Shmeisani, (077) 810 1435. Prenatal yoga 3. If you don’t like indoor yoga or routine bores you, follow Facebook.com/ YogaJordan. This group regularly organises yoga events in outdoor spaces such as the Dead Sea or Bergesh Forest as well as promotes teachers and other classes. 4. If you want to do yoga at home, the DVD and online streaming possibilities, from free to subscription, are virtually endless. We are fans of: • Gaiam.com, which has special sessions for beginners, runners, weight-loss, stress-relief or to improve your flexibility, to name a few.
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  • Intermediate Junior Level 3 Practice Sequence

    Intermediate Junior Level 3 Practice Sequence

    Intermediate Junior Level 3 Practice Sequence Practice segment — Two hours and 15 minutes No Asana No Asana 1 Adho Mukha Vrkasana — hands forwards 27 Dwi Hasta Bhujasana 2 Adho Mukha Vrkasana — hands back, like S 28 Adho Mukha Svanasana Mayurasana — with hands apart, distance approx 50cm from the wall 3 Pincha Mayurasana — palms downwards S 39 Urdhva Mukha Svanasana 4 Pincha Mayurasana — palms upwards S 30 Ustrasana 5 Salamba Sirsasana — 7 minutes 31 Urdhva Dhanurasana I — straight from the S ground 6 Salamba Sirsasana II — 1 minute S 32 Dwi Pada Viparita Dandasana — elbows supported to wall, feet with knees bent on 30cm high support, eg. viparita karani box or setu bandha bench, if navailable, feet on blocks 7 Parsva Sirsasana — 30 seconds each side 33 Dwi Pada Viparita Dandasana — independently, S away from the wall, bent knees, feet on the floor 8 Parivrttaikapada Sirsasana — 30 seconds S 34 Adho Mukha Svanasana — feet on blocks, heels each side to the wall 9 Parsvaika Pada Sirsasana — final, 30 seconds S 35 Uttanasana each side 10 Parivrtta Utthita Hasta Padangusthasana — S 36 Salamba Sarvangasana I — 8 minutes see GFW pl. 124 11 Parivrtta Ardha Chandrasana 37 Halasana — 4 minutes 12 Ardha Baddha Padmottanasana — full pose S 38 Parsva Halasana — 30 seconds each side 13 Uttanasana — full pose 39 Urdhva Padmasana in Sarvangasana — to S capacity* 14 Ardha Baddha Padma Paschimottanasana S 40 Pindasana in Sarvangasana — to capacity (* S see next page) 15 Parsva Upavistha Konasana —see LOY pl. S 41 Setu Bandha Sarvangasana — 1 minute and S 152 then coming up to Sarvangasana for 30 seconds before releasing 16 Parivrtta Upavistha Konasana — is similar to S 42 Jathara Parivartanasana — straight legs S Parivrtta Janu Sirsasana, but the legs are in Upavistha Konasana position 17 Parivrtta Janu Sirsasana S 43 Supta Baddha Konasana — supported S 18 Parivrtta Paschimottanasana S 44 Swastikasana forward — supported S 19 Marichyasana II — see LOY pl.