An Introduction to Yoga by Ursula Hannaford
“Yoga is an ancient art and science designed for the realization of human potential.”
- Nancy Roberts in her book The Yoga Thing
Through the Wings Cancer Foundation, I have had the opportunity to introduce yoga to cancer patients, their families and members of the staff. Most people are familiar with the word “yoga.” It is, however, not easily understood by words alone. The experience of yoga speaks for itself. It is both a discipline and an attitude affecting the whole person. Yoga is primarily concerned with well-being. No matter what your age, flexibility or state of health, yoga has something for you. The practice of yoga is beneficial at all times, enhancing life in general. It is particularly useful when we are going through stress, anxiety and/or crisis. Paradoxically, yoga has both calming and energizing effects. It is highly individual, never competitive. Over time an inner peace develops revealing deeper strengths and insights.
The word yoga means union. Yoga is a series of movements and breathing based on the belief that the body, the breath, and the mind are intimately connected. By enhancing the breath and performing the stretches and postures, yoga creates harmony. Yoga seeks to join the body, the breath, and the mind in one harmonious unit. Hatha Yoga consists of breathing, exercises, relaxation, positive thinking, and meditation.
Hatha Yoga:
releases tension, tones up internal organs, strengthens the body, improves flexibility, increases energy, feels good, enhances breathing.
Hatha Yoga is:
5000 years old, repetitious, practiced daily, noncompetitive, a series of forward and backward bends, practiced very slowly, a lot of stretching, the science of the breath.
Yoga Techniques
Yoga at Home
It is best to begin the practice of yoga with an experienced teacher. However, the following stretches, performed slowly and cautiously, will provide a gentle introduction to Hatha Yoga. Traditionally a yoga session begins and ends with five minutes of abdominal breathing. This is done in the Sponge position.
The Sponge
Lie on your back, legs slightly apart, the feet fall outward. Arms by your side at a 45-degree angle to your body, fingers curl gently, the palms open and upward. The Sponge is used as a resting position. It promotes deep muscular relaxation and relaxes the nervous system.
Abdominal Breathing 3 to 5 minutes
Lie flat on your back in the Sponge posture placing one hand on your abdomen. Inhale slowly and deeply through your nose. Allow your abdomen to expand like an inflated balloon. You will feel your abdomen rise. Exhale slowly, through the nose, pulling the stomach down. This breath is practiced slowly and easily. It becomes a more natural feeling with time and practice. This breath relaxes the body and calms the nervous system. It is sometimes referred to as “nature’s tranquilizer.”
Body Stretch 3 or 4 stretches
Begin from the Sponge position. Place your hands above your head in a loose prayer position. As you inhale a breath, stretch your body lengthwise in a full stretch, extending both the arms and legs as you stretch the spine. In the full stretch pull in your stomach muscles. Hold for a few seconds. Release very slowly and smoothly on the exhale. The key words with this wonderful stretch are slow and smooth. Go completely limp between each stretch. Repeat 3 or 4 times.
Shoulder Stretch 3 times
Assume a comfortable sitting position. Keep your back straight. Very slowly lift your shoulders straight up while inhaling a breath. Continue breathing normally. When the shoulders cannot go any higher, pause briefly, then lower the shoulders very slowly. At first you may feel that the movement is not fluid. Keep working with it. Over time you will be able to do it smoothly and in slow motion. This is excellent for tightness and tension in the upper cervical area and can be used anywhere or at anytime.
Neck Rolls 3 of each movement
Assume a comfortable sitting position. Try to keep your spine straight. Breathe slowly and easily in and out through your nose. Rest your hands in your lap or on your knees. Allow your head to drop forward. Slowly raise your head, moving in a diagonal, turn it to the right and up. Do not strain. Move the head and neck only as far as is comfortable. As the neck loosens, you will have more range of flexibility. Return to the center and then repeat. After 3 rolls to the right, do 3 rolls to the left, turning left and up as before. Now drop the head forward again. Slowly move the head up and down 3 times. To finish this sequence, in one slow continuous movement roll the head in a circle beginning to the right. Repeat for a total of 3 times.
Now do 3 circles to the left. You will finish with the head down in the original position. If your neck is tight, it is better to begin with one each of the movements and increase gradually to 2 and then to 3. Remember you are moving the head and neck and not the shoulders. Allow the head and neck to move loosely. Neck rolls relieve stiffness and tension in the neck and upper back.
Return to the Sponge position for relaxation and abdominal breathing.
Namasté
I honor the place in you that is lightfilled and universal, where if you are in that place in you
and I am in that place in me, there is only one of us.
Oneness - Namasté
Some teachers use the word Namasté to close a session. I follow this practice in my classes. Namasté is said aloud with the hands closed together in a prayer position while bending the head slightly forward. There are several translations for Namasté, all with the same basic meaning. I am including my personal favorite from the Tibetan version.
Daily Applications – Wherever You Are
Abdominal breathing can be used anywhere, anytime. Practice abdominal breathing when you wake up in the morning and as you go to sleep at night. Use it in the dentist’s office, the doctor’s office, sitting in your car at a red light or waiting for a train. Use abdominal breathing if you feel tense or worried. The more you practice it, the more your body will remember to breathe abdominally most of the time. Rhythmic breathing calms the mind and body.
Neck rolls and shoulder stretches are wonderful for relaxing and relieving tension in the upper cervical area. They can be done in the bathtub, the shower, watching television, sitting at your desk, after sewing, gardening, or any other activities known to build up neck and shoulder tension. Stretching is inherently calming.
Smile often. Smiling relaxes the facial muscles. Attitudes of the body often affect attitudes of the mind.
May quietness descend upon your limbs, your speech, your breath, your eyes, your ears.
May all your senses become clear and strong.
- from the Upanishads, ancient scriptural works of India