Last month, I introduced you to the eight limbs or steps for living a better life through the philosophy and discipline of yoga. This month, we will take an in-depth look at the first of those steps referred to as Yama.
 
Yama is a Sanskrit word which literally means "death". In Vedic mythology, Yama is the god of death. In a sense Yama can be seen as the death of our lower self so that we can attune ourselves and embrace a higher self. Consequently Yama relates to a code of conduct which enables us to transcend our ego and become friends with our spirit.
 
Yama is often seen in combination with the 2nd step, Niyama. Yama and Niyama are referred to as the do’s and don’ts. The yamas (restraints, the don’ts) relate to the correct mode of conduct in the external world denoting how we treat others and the world around us. The Niyamas (the observances, the do’s) comprise the correct mode of conduct related to our inner development. In today’s article I will focus on the Yamas.

While Patanjali, considered by many the Father of Yoga, lists five yamas in his Yoga Sutras, the Hatha Yoga Pradipika lists ten traditional yamas which I felt you might like to be aware of:

1. Ahimsa translates as nonviolence. With ahimsa we refrain from causing pain to any living creature in thought, word, or deed at any time including ourself. In his book, The Divine Romance, Paramahansa Yogananda says, “When there is a fight, at least two parties are involved. So there can be no fight with you if you refuse to participate.” The principle of Ahimsa also applies in a more subtle way that we are also responsible not to injure or kill any positive quality of anyone (including ourselves) for example, happiness or enthusiasm. While it is more rare to actually kill, it is common to hurt others with unkind words or unfriendly glances. As what goes around, comes around we end up only hurting ourselves more. This is preventable! The goal of yoga is to realize oneness with all life.

2.    Satya translates as truthfulness. Satya includes being truthful not only in our communication with others but in our thoughts that are inaudible to most ears. Patanjali gives us a test by which we can tell whether we have achieved perfection in this virtue. He said that by our thought or word we are able to attain what we are wishing for without even acting. For example, a saint can heal others by simply saying to them with deep concentration, “Be well”. Satya also plays a role to help us go beyond the physical senses to perceive the truth that we are more than a physical body. In deep contemplation we can pursue the question, “Who am I, really?” “Who is the real me?” Truthfulness also necessitates that we go beyond likes and dislikes in order to remain objective. Satya also helps us be true to ourselves by being able to perceive things as they are and being open to the idea of listening to others’ opinions even if we have a huge stake in holding onto our own ideas.
 
3.    Asteya translates as non-stealing. Asteya relates to stealing both on a tangible and intangible level. For example, on a tangible level, we can rob a physical object like a car and, on an intangible level, we can rob a quality from someone for example, their happiness or confidence. It also relates to covetousness. As Kriyananada, author of The Path explains, “asteya means not desiring even that which is ours by right, in the realization that whatever is rightfully ours will surely come to us anyway, but that our happiness is not conditioned by whether we get it or not. Desire only keeps us looking to the future for fulfillment, instead of realizing that perfection is ours already.” He goes on to say, “Why feel that we need anything in the universe, when in truth we are the universe. Covetousness is like a rope that ties the balloon of consciousness to the ground, preventing it from soaring. Covetousness is not limited to material objects. We can in the words of Sri Yukteswar, author of The Holy Science, Chop off others people’s heads to appear taller ourselves. When we speak unkindly to another or talk negatively about another, we are claiming an exclusive virtue for ourself. ”
 
4. Brahmacharya translates as exercising self-control (not repression), especially sexually. Many yogis of old were married and had families of their own. The person who practices brahmacharya avoids meaningless sexual encounters and, as Paramahansa Yogananda says, in his book, The Divine Romance, “If you develop the perfect love of your soul, you will begin to get a glimpse of the Divine in all.” Often when the pressure of desire builds up within us, we feel the need to ‘let off steam’. We do not realize that this inner energy is not something to be got rid of, but that we need more of in order to maintain our peace and concentration which can easily be disrupted by physical and emotional tension causing disharmony. It is not repression when we transmute our energy and direct it upward toward the brain. Energy so directed can give us tremendous powers of accomplishment on all levels of life. Kriyananda says, “When there is the consent of the will there is not repression but transmutation. We should try not to waste our energy in physical or mental tension or in restless thoughts and movements.”
 
5. Kshama refers to patience. Kshama denotes our ability to release our mind from the constraints of time allowing us to be fully conscious and functioning in the present moment. Feelings of boredom, anxiety, and restlessness cannot exist when we are fully immersed, focussed, and loving what we are doing. Ghanshyam Singh Birla, the director of the Birla Center, in his book, Introduction to Hast Jyotish, addresses this issue on p. 9 saying, “we are all familiar with the sense of being in the moment where we are no longer aware of the limitations of time and space. Four hours fly by for the child at the zoo, while for his guardian, who would rather be golfing, it seems like an eternity. A professional skater may take a prize for his breathtaking performance, unaware that his ankle is broken. Absorbed by her class, a professor doesn’t realize that two hours have gone by. However, when we do something that has little meaning for us—for example, doing our tax returns when we would prefer to be at the movies with our friends—our hearts and minds are not really engaged. Time seems disproportionately long, and we can feel trapped in the moment.”

6. Dhriti refers to steadfastness. With dhriti we are able to persevere until our goal is achieved. We are able to see each task through to completion without allowing any fear or indecision to get in our way.

7. Daya translates as compassion. With Daya we are able to overcome any callous, cruel and insensitive feelings toward all beings.

8.  Arjava translates as honesty. With the practice of arjava we become straightforward, having no inclination to deceive or fool anyone or harbor any personal agenda.
 
9. Mitahara translates as moderate appetite. With mitahara we neither eat too much nor too little. In some yoga texts it encourages that we abstain from consuming anything with a face on it or born from something with a face on it such as beef, chicken or eggs.

10. Shaucha translates as purity. With shaucha we strive to avoid anything which can result in polluting our body, mind and speech.

Hope you enjoyed hearing about the don’ts. Next month, we will have an in-depth look at the do’s – the 10 Niyamas – the guidelines outlined by the sages for our inner spiritual self-realization.
 
In the meantime, I would like to let you know that every Monday evening I will be giving a yoga class and for anyone who is unable to attend, please book a session at our toll-free number 866.428.3799 or online at www.birlacenter.com. During our time together, I will be happy to develop a routine for you. Also I am available for massage, palmistry consultations and classes. Until next month, looking forward to hearing from you.

The sages devised a system to help us be aware of right from wrong and gave us a moral path to follow. Patanjali, often referred to as the father of yoga, wrote The Yoga Sutras which form a basic text for classical yoga. According to Patanjali, yoga not only includes specific postures, or asanas, to help us be more fit on a physical level, but also suggests a way to balance our mental, emotional and spiritual life based on moral guidelines. For example, yoga postures help us with our balance and coordination. However, Patanjali would say that we have to extend this sense of poise and well-being into every aspect of our life with our family, friends and colleagues at work. Consequently, Patanjali suggested eight limbs or steps for living a better life through the philosophy and discipline of yoga.
Over the next couple of months we will take an in-depth look at each of the 8 steps outlined below.

Yama and Niyama
The first two steps are referred to as Yama and Niyama. They are Sanskrit words meaning the do’s and don’ts forming the foundation for moral behaviour. There are 5 yamas and 5 niyamas.

Asana
The 3rd step is referred to as Asana meaning posture. Patanjali believed if we can control the body, we can control the mind. If we can free the body and mind of restlessness, we are able to focus on connecting with the infinite through prayer and meditation. Although we can approach asana and yoga postures as an excellent way to stay fit, Patanjali and the sages used asana to prepare the body for meditation.

Pranayama
Pranayama, as we discussed last month, is the control of breath. The three basic movements of pranayama are inhalation, retention and exhalation. According to the sages our life is measured not by days but by the number of our breaths.  If we look into the various breathing patterns of creatures in nature, we see some interesting parallels between breath and behavioural characteristics. For instance, those creatures that are easily excitable or edgy breathe with higher rapidity.
As we saw in last month’s article, animals with rapid rates of respiration, such as a mouse that takes 60-230 breaths per minute, have a shorter lifespan than animals with a slow respiration, such as a tortoise that takes a mere 3-4 breaths per minute with a lifespan of 193 years!

When you find yourself in a tense, anxious or high-pressured situation, your breathing rate increases dramatically. On the contrary, when we are relaxed in peaceful surroundings our breath slows to a calm, steady rate. We are told often enough that stress can kill us!

Pratyahara
Pratyahara is withdrawal of the senses. The practice of Pratyahara enables us to remain focussed and not distracted by our senses.

Dharana
Concentration or dharana involves teaching the mind to focus on one point or image. For that reason we created the tratak – a device upon which you can fix your mind, and practice pushing away thoughts that are trying to compete for your attention. When we are focussed, there is no sense of time passing. Dharana can be accomplished by staring into a flame, an image or concentrating on a tratak.

Dhyana
Uninterrupted concentration leads to a state of meditation or dhyana where we are fully conscious and realize a state of heightened awareness, feelings of joy and oneness with the universe.

Samadhi
The ultimate goal of the eightfold path to yoga is to realize samadhi or a state of absolute bliss and enlightenment.
The eight limbs work together: The first five steps — yama, niyama, asana, pranayama, and pratyahara — are the preliminaries of yoga and build the foundation for spiritual life. They are related with the body and the brain. The last three, which would not be possible without the five previous steps, are associated with enlightenment and a feeling of oneness with all.

For more information or to book an appointment with me, call toll-free at 866.428.3799. Following is information about my group yoga course:     

Date: Every Monday Night
Time: 19h15 – 20h30
Place: Birla Wellness Center, Cheneville, Quebec
Cost: $150 for 12 sessions or $15 per session.

"When the breath wanders, the mind is unsteady, but when the breath is still, so also the mind of the Yogi obtains the power of stillness. Therefore, the breath should be calm."
~ Hatha Yoga Pradipika

As I mentioned in last month’s article, students during their yoga work-out, in their intensity to hold the correct pose, can sometimes hold their breath and forget to breathe. However our breath related to prana, the life force and the intake of oxygen is necessary to nourish and feed the specific muscles we are using while we are holding a pose. Therefore it is essential to maintain an evenness of breath while doing our yogic practice.

The twofold benefits of breathing deeply and evenly both nourish the body and calm the mind, ideally not only during our yoga workout but maintained throughout the day. Deep breathing enables us to absorb prana throughout our body. It begins with the nerve endings of the nostrils as we inhale like we are smelling a flower, flaring open our nostrils. Here we engage the two main pranic channels - the nadis of our left nostril related to the ida (cool) current and our right nostril related to the pingala (hot) current. As we breathe deeply, we nourish the alveoli of the lungs, bringing a rich supply of oxygen stimulating the vast number of nadis or subtle energy channels located there.

The yogis consider that the breath is an extremely important factor in health and longevity. According to the Gheranda Samhita, one of the three classic texts of hatha yoga, “not only are full breaths important to health and vitality, but also that we need necessarily take fewer, or rather, slower and longer breaths as well.”

According to www.normalbreathing.com, “medical textbooks suggest that normal respiratory rate for adults is only 12 breaths per minute at rest. However, most adults breathe much faster (about 15-20 breaths per minute) than their normal respiratory rate. Respiratory rates in the sick are usually higher, generally about 20 breaths per min or more. The site has numerous studies testifying that respiratory rates in terminally sick people with cancer, HIV-AIDS, cystic fibrosis and other conditions are usually over 30 breaths per min.”

When we are nervous or excited our breathing becomes shallow, jerky and rapid. A relaxed, quiet state will create slow and deep breathing. Animals with rapid rates of respiration, such as a mouse that take 60-230 breaths per minute, a monkey, 30 – 50 breaths and chicken both around 20-30, have a shorter lifespan than animals with a slow respiration, such as the elephant that takes around 10 breaths, and the tortoise, a mere 3-4 breaths per minute with a lifespan of 70 years and 193 years respectively. Many of India’s famous Yogis attributed their longevity, photographic memory and boundless energy to their diligent practice of pranayama or breath control.

You’ll no doubt notice that when you find yourself in a tense, anxious or high pressure situation, your breathing rate increases dramatically. On the contrary, when you’re relaxed in peaceful surroundings your breath slows to a calm, measured rate. We can’t always control our circumstances, but we can learn to breathe more evenly no matter what environment we are in, especially when under duress.

Realizing the importance of breath, not only do I emphasize deep and steady breathing during my yoga classes, but also give private classes in pranayama or breath control. For more information or to book an appointment with me, call toll-free at 866.428.3799.
Following is information about my group yoga course:
Date: Every Monday Night
Time: 19h15 – 20h30
Place: Birla Wellness Center, Cheneville, Quebec
Cost: $150 for 12 sessions or $15 per session.

Often I find with my students during their yoga work-out in their intensity to hold the correct pose, they forget to breathe and instead hold their breath. However our breath related to prana – the life force and the intake of oxygen – is necessary to nourish and feed the specific muscles we are using while we are holding a pose. Therefore it is essential to maintain an evenness of breath while doing our yogic practice.

As a rule, we should inhale with any movement which involves expansion of the chest and exhale with any movement which involves contraction of the chest and remember to continue to breathe even while holding a position for a longer period of time. By a deep and even incoming and outgoing flow of breath, we will not stress our heart and lungs.

Consequently in our yoga workout, we must maintain an even breath during slow movements as well as while holding asanas or yoga positions. Another important factor besides feeding the muscles with oxygen is the calming effect even breathing has on our mind and thoughts. During our practice if we learn to focus on a steady and even breathe according to Gandhar Mandlik in his article, Role of Breath in Yoga, “the control of breathing shifts from the brain stem / medulla oblongata (related to our survival instinct) to the cerebral cortex considered the more evolved part of our brain. In that case, we are able to bypass our thoughts and emotions and our mind is able to become more focused and experience calm awareness. Our dispersed and random thoughts are removed in addition to emotional stress. He explains that our emotions can create tension in our muscles, stiffness in our joints and consequently a blockage to the flow of Prana, our life force. Evenness of breath keeps our energy free flowing.”

In closing, the twofold benefits of breathing, both nourishing the body and calming the mind, is the essence of yoga. So in your focus to do a correct posture, do not forget to keep breathing which will greatly improve and enhance your practice with much less effort and strain.

For information about my private and group yoga courses or to register, call us toll-free at 866.428.3799.
Date: Every Monday Night until April 9th
Time: 19h15 – 20h30
Place: Birla Wellness Center, Cheneville, Quebec
Cost: $150 for 12 sessions or $15 per session.

Yoga means 'union' between the mind, body and spirit. In order to accomplish this union, Yoga makes use of different movements, breathing exercises, relaxation techniques and meditation. According to an ancient sage, Sri Yukteswar, ‘the purpose of life is freedom from unhappiness.’ Yoga by bringing about an equilibrium in our minds and hearts, is a powerful means to alleviate stress, and to help reduce the anxiety produced by negative thinking. We can feel happier and more fulfilled as a result. With yoga, the body grows stronger, more toned, and more flexible as we go from one asana, or yoga position, to the other.

My yoga classes focus on a combination of fitness moves, such as push-ups, sit-ups and squats with traditional yoga postures. Based on the ancient fitness science of hatha yoga, the course blends balance, strength, flexibility and power in a fitness format. The sequence of simple poses is slow-paced, gentle and comfortably flowing from one to another.
By going through yoga exercises quickly, we are not able to derive all the benefits as it takes at least 20 seconds for a muscle to relax and release. Instead of fighting to hold a pose or moving too quickly through the poses and forcing the muscles, by going more slowly, we use the force of gravity to stretch into a pose. Ultimately the goal is to hold each pose for a longer time with deep breathing. It is important to remember that if you are just beginning yoga, you must start slowly holding a pose for whatever time feels comfortable. Otherwise, your practice will be counterproductive if you stretch a ligament, and you are sidelined and unable to keep up your daily routine.

Many people dismiss the idea of yoga as a form of exercise, thinking they have to be super-flexible to do the postures. However, the practice of yoga brings flexibility. A simple routine of basic yoga postures helps you start the day on a positive note or enable you to wind your day down in a relaxed manner. Your energy is channelled into flowing, graceful and harmonious movements bringing flexibility to your body and easing your mind of stress. By learning how to relax into the poses while still stretching gives the ability to get into the habit of remaining poised and peaceful even under duress.

In yoga practice, your chest should be free to expand without limits when you breathe. Your spine should be stretched out and relaxed to allow for maximum energy flow throughout your body. Breathing and movement are simultaneously involved in yoga. In my class, I stress the importance of breathing and posture.

There is a whole philosophy attached to the practice of yoga, including the do’s and don’ts. Patanjali, the compiler of the classic yoga Sutras, talks about Ahimsa which translates as non-violence to others and ourselves. By practicing yoga, we become more present, aware, centered, and strong to bring about greater joy and peace in our life and to everyone around us. 



Classes will be comprised of the following:

• Three-step Yogic Breathing
• Basic Standing Poses: Standing half forward Bend, Tree pose, Upward Salute, Triangle Pose, Warrior Pose (one-two-three), Wide-Legged Forward Bend
• Sitting Poses: Easy Pose, Rock Pose, Half Lotus, Full Lotus, Fetus pose, half-spinal twist, expanded hand-to-toes pose, Forward Bending pose,
• Lying Down Poses: Boat pose, cobra, Crocodile Pose, Locust pose, Corpse pose, shoulder stand
• Sun salutation

The poses are beneficial for any level of fitness. However, if something is uncomfortable, stop when needed. You don’t need to do every pose perfectly; just follow the guidelines and let your body lead you. Students are pleasantly surprised over the course of the program, as they experience a gradual improvement in flexibility and strength while learning to master the sequence.

Hoping to see you in January.

Date: Every Monday Night from January 23rd  to April 9th
Time: 19h15 – 20h30
Place: Birla Wellness Center, Cheneville, Quebec
Cost: 150$ for 12 sessions or 15$ per session.

To register, call us toll-free at 866.428.3799.

One of the most important aspects of yoga and pranayama is first knowing how to breathe. There is a three-step process of yoga breathing that involves the abdomen, the diaphragm, and upper chest.

With yoga breathing you can train yourself to breathe more slowly and more deeply. You can reduce your breathing rate from about 15 breaths a minute to 5-6, that is about one third of the breathing rate. Among other things, it leads to lowering of blood pressure, relaxing body tensions and quieting our nerves. It helps slow down the heart rate as more oxygen can be pumped even with less number of breaths. Deep breathing is like a deep massage on our internal organs, resulting in better digestion. And as we grow older, it helps reactivate a sluggish diaphragm, leading to better circulation. Uric acid in the blood is reduced, helping to alleviate joint pains. We can all benefit from the great feeling of inner calm and peace, that deep breathing brings, helping reduce negative emotions, such as anxiety, fear, sadness, and depression.

Paramahansa Yogananda in his book, Autobiography of a Yogi, speaks about the benefits of deep breathing. In the chapter The Science of Kriya Yoga, he says, “Many illustrations could be given of the mathematical relationship between man's respiratory rate and the variations in his states of consciousness. A person whose attention is wholly engrossed, as in following some closely knit intellectual argument, or in attempting some delicate or difficult physical feat, automatically breathes very slowly. Fixity of attention depends on slow breathing; quick or uneven breaths are an inevitable accompaniment of harmful emotional states: fear, lust, anger. The restless monkey breathes at the rate of 32 times a minute, in contrast to man's average of 18 times. The elephant, tortoise, snake and other animals noted for their longevity have a respiratory rate which is less than man's. The tortoise, for instance, who may attain the age of 300 years, breathes only 4 times per minute.”

One of my favorite sites that explains deep breathing really well is Three Step Yogic Breathing Exercises. Here is the link below:
http://yogainmyschool.com/2009/08/10/three-step-yogic-breathing-exercises/

If you would like to learn the three-phase yoga breath in person, I would be more than happy to show you. Also I would like to offer my massage services as often I find my clients, when attempting to do the three-phase breath, are having trouble due to a tightness in the sternum, chest or other area. By releasing the knots of tension in these areas, it is almost magical how deep the breath can become. I would enjoy hearing from you. You can contact me any time regarding your questions or to schedule time for massage or practicing the breathing technique together.

As I always say to myself, we only have so many breaths; we might as well make each one count.

Most Westerners are familiar with the 12 Yoga postures known as the Sun Salutation. In Sanskrit, it is referred to as Surya Namaskar meaning salute to the Sun. In Hindu mythology, the Sun is worshipped as the God Surya representing health and immortality. The Sun at the center of the solar system is considered to be a source of power and strength. In the Rig Vedas, it is equated with our soul. Traditionally these exercises are performed at dawn facing east and the rising sun.

The Sun Salutation can be used as a warm-up to other yoga practices or as a complete work-out in itself, especially if you are in a rush, as it only takes 10 minutes and you can still build up quite a sweat.
These 12 postures can be used solely as a physical exercise practice or incorporated into your regular spiritual routine, including pranayama, mantra and meditation. Every movement is connected to a breath – either inhalation or exhalation. It is best not to rush through the sequence, as a deep breath tied to a specific movement is what makes the sun salutations a powerful technique to unite body and mind.

This graceful practice links together twelve asanas or yoga positions in a continuous sequence. The asanas follow a specific order so that they alternately stretch the spine backwards and forwards in a different way alternately expanding and contracting the chest to regulate the breathing. Each asana moves into the next with alternate inhalation and exhalation.

Physical benefits with regular practice of the Sun Salutation
    Increased blood oxygenation
    Stretches and tones your muscles keeping them supple and flexible.
    Helps detoxify your body with better digestion and bowel movements
    Helps maintain a healthy metabolic rate which burns fat, helps us think more clearly and gives a more restful sleep

The mental benefits of Sun Salutation are similar with meditation. You can look at Sun Salutation as meditation in movement.
- Increases mental focus and concentration
- Body-mind coordination
- Increased production of serotonin (the happy hormone)
- Reduces cortisol (denoting susceptibility to anxiety and depression)

Don’t miss my next free yoga workshop on Saturday September 10th at the wellness center in Chénéville. It is part of our free lecture series during our Meet & Greet Saturdays. You can register online or call us toll-free at 866.428.3799.

Yoga means 'union' between the mind, body and spirit. In order to accomplish this union, Yoga makes use of different movements, breathing exercises, relaxation techniques and meditation. According to an ancient sage, Sri Yukteswar, ‘the purpose of life is freedom from unhappiness.’ Yoga by bringing about an equilibrium in our minds and hearts, is a powerful means to alleviate stress, and to help reduce the anxiety produced by negative thinking. We can feel happier and more fulfilled as a result.

In his book, Meditation as Medicine, Dharma Singh Khalsa, M.D. says, ‘The Sanskrit word for yoga postures, asanas, means to be present. We move from self-consciousness to conscious about our Self. Yoga postures are meant to coax the body out of old ways of holding itself and moving. Often these old ways are rigid and imbalanced. They were created as a defensive posture against stress, fear and pain. They may have worked well for a short time in the past, but over the long course of a lifetime, they are a deadly trap. They sap the body of energy, and cause pain of their own. Muscles can literally be cemented, with connective tissue, to tendons, ligaments and other muscles. When this occurs, stress can be locked into the body. Many bodywork therapists have found that when deep tissues are relaxed, it often triggers a release of emotion. When the body’s posture is out of alignment, it also frequently causes people to move awkwardly. It is difficult to move gracefully when our back, neck, arms and legs are rife with stiffness and tension. Yoga postures and movements hope to correct poor posture and inefficient movements. They break up old ways of standing, sitting, walking and working, and replace them with more graceful ones. As this happens it fundamentally changes people. In a larger sense we get a more universal insight into our life. On a very practical level, yoga postures and movements help people to achieve two of the most vitally important aspects of healing: flexibility and balance.’

With yoga, the body grows stronger, more toned, and more flexible as we go from one asana, or yoga position, to the other. "Rather than building muscle, yoga builds muscle tone," says Shakta Kaur Khalsa, author of the K.I.S.S. Guide to Yoga. "Because yoga helps maintain a balanced metabolism, it also helps to regulate weight. Additionally, yoga stretches muscles lengthwise, causing fat to be eliminated around the cells, thus reducing cellulite."
Long-term yoga practitioners in the United States have reported musculoskeletal and mental health improvements, as well reduced symptoms of asthma in asthmatics. Regular yoga practice increases brain GABA levels and is shown to improve mood and anxiety. GABA is a neurotransmitter which helps regulating neuronal excitability throughout the nervous system and is also directly responsible for the regulation of muscle tone.

The three main focuses of yoga include exercise, breathing, and meditation. The practice of these is beneficial for everyone including those experiencing a specific health disorder. Overall, studies of the effects of yoga on heart disease suggest that yoga may reduce high blood pressure, improve symptoms of heart failure, enhance cardiac rehabilitation, and lower cardiovascular risk factors.

Some yoga poses are particularly beneficial for both new and experienced yoga practitioners.  They are gravity poses. Instead of fighting to hold the position or moving too quickly through the poses and forcing the muscles, gravity poses use the force of gravity to stretch into the pose. We learn to use the force of gravity to our advantage. Ultimately the goal is to hold each pose for a longer time — between 3 to 5 minutes — with deep breathing. However, it is important to remember that if you are just beginning these poses, start slowly for example holding a pose for a minute or less or for whatever time feels comfortable. Otherwise, your practice will be counterproductive for if you stretch a ligament, and you are sidelined and unable to keep up your daily routine.

Many people dismiss the idea of yoga as a form of exercise, thinking they have to be super-flexible to do the postures. However, the practice of yoga brings flexibility. A simple routine of basic yoga postures helps you start the day on a positive note. Your energy is channelled into flowing, graceful and harmonious movements bringing flexibility to your body and easing your mind of stress. By learning how to relax into the poses while still stretching gives the ability to get into the habit of remaining poised and peaceful even under duress.

Please contact me for any questions about yoga or to book a personalized yoga session with me.

Don’t miss my next free yoga workshop on Saturday August 6th at the wellness center in Chénéville. It is part of our free lecture series during our Meet & Greet Saturdays.

You can register online or call us toll-free at 866.428.3799.

As I mentioned in my last article, chakras are focal points for the reception and transmission of particular energies responsible for specific physiological, intuitive and extrasensory functions. If an autopsy were performed on a body, you would not find the chakras. They can be compared to the energy centers of the ancient Chinese system of acupuncture.

I described how a combination of deep tissue work, along the spine and subtle cranial manipulation of the skull itself, helps stimulate and balance these psychic centers.

In this month’s article, I want to describe how a simple yoga exercise routine taking no more than 10 minutes a day, known as the five rites, can help awaken, stimulate and balance the chakras, enabling the distribution of the ‘chi’ or life energy throughout our body.

Peter Kelder, in his book, Ancient Secret of the Fountain of Youth, tells us the experiences of Colonel Bradford’s amazing 4-year foray living with the Tibetan monks in the Himalayas. The Colonel’s friends were amazed when he returned home looking 20 years younger than when he left. He attributed this change to living the lifestyle of the Tibetan monks and most importantly doing their yoga exercises on a daily basis.

He explained “that the chakras work with our physical body through the 7 ductless glands of the endocrine system. Life energy moves through the chakras and is distributed to the body through the endocrine glands”.  He tells us that ‘the 5 rites speed up the spinning of the chakras, coordinate their spins so that they are in harmony and distribute pure energy to the endocrine system and in turn the body’s organs and processes. When this happens the result is optimum health, rejuvenation, and youthfulness.’

Before beginning any exercise program, it is important to obtain a clean bill of health from your physician.

While the techniques I am about to describe can be readily followed by anyone, there are more in depth instruction than a quick summary will allow. Ultimately, each exercise must be performed 21 times. However depending on your physical conditioning, we have to work slowly to reach this number beginning with 3 at a time.

Another very important issue in doing the rites is having the proper inhalation and exhalation with the corresponding movement.  This is best explained in person.

During the rites you should breathe through the nose at all times.

The nose is designed for breathing. The nose is the first line of defense, warning you of harmful smells, and trapping and filtering out particles and bacteria.

When you breathe slowly and deeply it stimulates the parasympathetic nervous system associated with digestion, assimilation, calm and relaxation. When you breathe rapidly into the upper chest you stimulate the sympathetic nervous system associated with ‘flight or fight’ response of the body. By controlling your breathing you can initiate the ‘relaxation response’ of the body which reduces stress.

First Rite

Stand erect with arms outstretched, horizontal with the shoulders. Now spin in a clockwise direction from left to right.

Second Rite

Lie flat on a yoga mat and place your hands flat down alongside your body. Raise your feet until the legs are straight up over your body without bending your knees while simultaneously raising your head. It is important to keep your chin tucked into your chest while keeping your shoulders flat on the mat. Hold this position for a moment or two and then while the feet and legs are being lowered to the floor lower the head at the same time. For the next several moments allow all of the muscles in the entire body to relax completely.

Third Rite

Kneel on your exercise mat with your hands at your sides, palms flat against the side of the legs with your toes curled under. Roll your head and neck forward tucking your chin against your chest. Then lean backward as far as possible. The toes will prevent you from falling over backward. Next come to an erect kneeling position, relax as much as possible for a moment.

Fourth Rite

This yoga posture is also referred to as the bench. Sit erect on your exercise mat with your legs outstretched in front of you feet shoulder width apart. It is important that the back of your knees are touching the mat as much as possible. Place the hands flat on the mat, fingers together, and the hands pointing towards your toes. Tuck your chin on your chest. Then let your head sink back as far as it will go. Raise your torso up supported by your arms and lower legs. The arms, too, will also be vertical while the body from shoulders to knees will be horizontal.

As the body is raised upward allow the head gently to fall backward so that the head hangs backward as far as possible when the body is fully horizontal. Hold this position for a few moments, return to first position, and relax for a few moments.

Fifth Rite

This exercise resembles a modified push-up and is a very common yoga posture known as the Downward Dog. It is like a dog stretching after a nap. Ideally the feet are placed flat on the mat. However often in the beginning of this practice our leg muscles are tight and it is difficult to lower the heels. So as not to overstrain our muscles, the heels can remain elevated off the mat. Over time as muscles stretch, you will be more able to comfortably lower your heels to the floor which increases the beneficial effects of the stretch.

Place the hands on the floor about two feet apart. Then, with the legs stretched out to the rear with the feet also about two feet apart, push the body, and especially the hips, up as far as possible, rising on the toes and hands. At the same time the head should be brought so far down that the chin comes up against the chest. Next, allow the body to come slowly so that your spine is arched, your chest is raised and your lower back is in a ‘sagging’ position. Bring the head up, causing it to be drawn as far back as possible."

At the Birla retreat center in Cheneville, it will be a pleasure for me to go into more details and specifics to show you how to perform each one of these rites in their proper order and sequence. Looking forward to seeing you.