Stress Coping: Yoga

Jane E. says her daily practice of yoga makes her more flexible, improves her concentration, and gives her an aerobic workout as well. "It's a really comprehensive kind of exercise that not only affects my physical well-being, but creates an important connection between my body and my mind. I feel more energized and also refreshed mentally after practicing yoga."

Apparently many people agree. Close to 10 million Americans report they do yoga, an exercise made up of a series of poses based on an ancient Indian spiritual discipline. If you're interested in starting yoga, you might want to try an introductory drop-in session -- an option at many studios and establishments -- before committing to weekly classes. Since yoga first gained visibility in the 1960s, numerous teachers, styles, and organizations have emerged. Finding one that's right for you can sometimes be a challenge. A good teacher and the right practice can significantly contribute to your enjoyment, growth, and understanding. Moreover, a teacher can ultimately determine whether you continue to gain the benefits from a constant and continuing practice.

How yoga practices developed in the U.S.
Yoga is rooted in India, where many of the historical religious texts refer to practices that help one attain liberation. Yoga means to "unite" or "yoke" and Indian texts describe four paths to this yoking of the individual to universal spirit - devotion (bhakti yoga), discernment (jnana yoga), the renunciation of the fruits of one's labor (karma yoga), and astanga yoga - the eight-limbed path. Within this eight-limbed path, postures or "asanas", what we usually define as yoga, are only one aspect; the others are restraint (yama), observances (niyama), breath control (pranayama), withdrawal of the senses (pratyahara), concentration (dharana), meditation (dhyana), and super consciousness (samadhi).

When yoga was first introduced in the U.S., the physical exercises were separated from the spiritual and mental disciplines and the latter were de-emphasized. As a result, the physical postures or asanas were presented as a relaxing form of exercise and many early practitioners were women. Over the last few years, however, the West has become more accepting of a well-rounded yoga practice, with one of the primary influences being the work of Krishnamacharya, an internationally celebrated south Indian Brahmin yogi. Referencing classical texts, Krishnamacharya followed the full astanga path with particular emphasis on postures and breathing. He died in 1989, but three of his students, his son, Desikachar, Sri K. Pattabhi Jois, and B.K.S. Iyengar, carried on his tradition, greatly affecting the way that yoga is now taught in the U.S., Europe, and South America. These teachers have re-incorporated more of the original intentions of yoga, and in their various practices, emphasize correct alignment, strength, controlled breathing and a view of yoga as a physical and mental discipline.

The increased interest in yoga has also come at a time when traditional Western medicine is engaged in understanding more about the mind-body relationship. Many studies have explored the benefits of yoga, often concluding with positive things to say. In fact, a recent article in the Journal of the American Medical Association, showed that carpal tunnel patients benefited from a yoga practice and healed more quickly than those who simply wore wrist splints.

Different kinds of yoga
Perhaps your physician has recommended yoga to you as a way to relax, or you've talked to a friend who swears by her annual yoga retreat. Don't be fooled by the seeming passiveness of the idea of a "pose." While yoga is not a sport and is never competitive, it can be as rigorous as an aerobics class.

There are many different schools and styles taught in the U.S. Some teachers have been certified in particular traditions, others offer a synthesis based on their own practice with Indian masters. The various major traditions include:

• Astanga yoga - developed by K. Pattabhi Jois, and a very demanding form of the practice. This yoga uses a concept of "flow" that has participants moving continuously and jumping from one posture to another, building strength, flexibility and stamina. This is a real workout and not for those looking for leisurely stretching exercises.
  
  
• Integral yoga was developed by Swami Satchidananda and relies on breathing exercises (pranayama) and meditation as much as on postures for the practice.
  
  
• Iyengaris a style of yoga developed by B.K.S. Iyengar, who has systemized his training and certifies teachers who have completed an extensive 2-5 year training program. Iyengar practitioners use props such as blocks and belts to aid them in performing many of the more difficult postures, and great attention is paid to a precise alignment of postures.
  
  
• Kripalu yoga places emphasis on "honoring the wisdom of the body" and allowing each student to develop an awareness of mind, body, emotion and spirit. The practice is delineated into three stages: learning the postures and exploring the body's ability; holding the postures for an extended time and developing an inner awareness; and moving from one posture to another in a spontaneous movement.
  
  
• Kundalini yoga involves postures, meditation, and the coordination of breath. The practice is said to create a controlled release of kundalini energy, a creative force thought to sit at the base of the spine.
  
  
• Vini yoga was developed by Krishnamacharya, the master teacher whose disciples have created numerous other yoga forms. Viniyoga is a gentle form of flow yoga (continuous movement) which focuses on a student's ability rather than on idealized form.
  
  
• Sivananda yoga involves a set structure that includes relaxation, pranayama (breathing) and classic asana postures. (For a description of other traditions see http://www.yogasite.com/yogastyles.html)

Finding a teacher
There are many excellent yoga books that explain the postures and have beautiful photographs and illustrations. Yet a teacher can impart an understanding of the poses and the practice of yoga in a way that a book cannot. A teacher can also help you develop correct alignment in the various poses so that you get the greatest benefit and an internal stretching and healing begins.

While there is still an emphasis on yoga as a physical exercise, many teachers now address the more spiritual aspects of practice as well. Some teachers include a meditation practice and sprinkle class with aphorisms about letting go and being in the moment.

What kind of relationship you develop with your yoga teacher depends on their philosophy and also on you and what kind of response you want. However, there are certain basic rules that you should follow in assessing a yoga teacher's capabilities. When you first attend a new class, most teachers will acknowledge that you are new to their class and will come over personally and have a short chat with you. They also might ask you if you have any injuries and recommend alternative poses if they think some things are too difficult for you. You will also see good teachers watching carefully and both making adjustments to students postures and pushing them beyond their seeming limits.

The word "yoga" as we use it in the U.S., refers to a broad category of some very different kinds of mental, physical and spiritual practices,. If you have a desire to learn, you should take some time to get acquainted with the different schools and styles to appreciate what various teachers have to offer. This is, in fact, a most personal kind of exercise, and the benefits accrue slowly and subtly over time.