‘Anyone who actively practises yoga be he young, old or even very old, sickly or weak can become a siddha [obtain yoga benefits and powers]. Anyone who practises can acquire siddhis, but not he who is lazy. Yoga siddhis are not obtained by merely reading textbooks.
‘Nor are they reached by wearing yoga garments, or by conversations about yoga, but only through tireless practise. This is the secret of success. There is no doubt about it.’
HATHA YOGA PRADIPIKA CH4, V64–66
Yoga Today
The collective knowledge of these ancient texts began to appear in the West at the end of the nineteenth century and since then interest in yoga has grown and today it is at an all time high. Students of all ages are pouring into classes to learn yoga, and for many diverse reasons. Some come simply to improve their body shape, some to cure an aching back, some to relieve stress. Whatever the reason, yoga can help you live healthily in this chaotic, exciting and wonderful modern world.
While Hatha yoga remains the most widely practised form of yoga in the West, other forms include:
• Raja Yoga – the yoga of the mind;
• Karma Yoga – the yoga of action;
• Bhakti Yoga – the yoga of devotion;
• Jhana Yoga – the yoga of the intellect.
Because of the many approaches to teaching yoga, finding a class to suit you can be very confusing. I often receive phone calls from people inquiring as to what sort of yoga I teach. I suppose that since I have been teaching for over 30 years, by now I have put my individual stamp on the ancient art. Throughout this time, I have tried to make yoga understandable, enjoyable and available to everyone. It is my firm belief that everyone can benefit tremendously from yoga practise.
But how can you find a class that will be to your liking? I am afraid that this will be a bit like trying to find everything else – from a plumber to a dentist. Often you have to try several until the perfect one appears. There are some excellent yoga teachers around, quite simply search for a class until you find one that works for you. As a first move, you can’t do better than look in your local newspaper to find classes running near where you live.
Guidelines for Practising Yoga
You need very little equipment for your yoga practise so it is easy to fit in with any lifestyle. Once you have learnt your basic movements you can do them at home or on holiday. Your yoga will go with you wherever you go. Having said this, there are a few basic guidelines that you should take note of before you start.
• You need a warm airy room if you are practising inside, but in warmer climates it is wonderful to do your yoga in the fresh air in the warmth of the early morning or evening. Never practise in the heat of direct sun.
• You need a mat or blanket to sit on. My preference is for a blanket or thick warm mat for internal practice. However, if you are practising yoga outside, perhaps on a beach, you need a waterproof mat to keep you clean and dry.
• Wear loose clothing, ideally a leotard and leggings for women, or leggings and a close fitting t-shirt. Jogging bottoms or shorts and a t-shirt are best for men. If you are outdoors in a warm climate, your swimsuit is just fine.
• Bare feet are essential for yoga practice.
• Always wait at least two hours after a main meal before you practise yoga.
• The golden rule of yoga is never ever to strain. Don’t worry if you are stiff and uncoordinated to start with. This is quite normal. Just persevere, work at your own pace and you will be delighted at how quickly your body responds to the movements and how much more flexible you are after only a few weeks of practise. You will start to feel better almost immediately and will soon be delighted with your new svelte shape.
• Although yoga is for everyone, if you have any health concerns it is always wise to check with your doctor before you begin.
• Never substitute yoga for your doctor’s treatment. Yoga is good for your health and some movements are particularly beneficial for certain conditions. However, they must never be substituted for your doctor’s treatment.
• Yoga and pregnancy. If you are pregnant and have not done any yoga before, then please wait until after your check-up at about 15 weeks. If everything is OK and your doctor is happy, then you may start to practise yoga very gently, omitting the movements marked unsuitable for pregnancy. (For more on this, see here).
• Following the baby’s birth. Wait until after your six-week check-up before you recommence your yoga practice. If your doctor is happy for you to recommence your yoga practice, then inform your teacher of the nature of your delivery. Go gently and soon you will find your shape and energy coming back fast.
• Breathing. In yoga, we breathe deeply with every movement to help to stimulate oxygen to every cell, and energize our entire systems. Breathing is done through the nose. As a general rule, gently allow your abdominals to push out as you inhale deeply through the nose at the start of a posture and exhale slowly and quietly through the nose as you go into the movement. While in the positions, breathe calmly and peacefully through the nose.
Using This Book
PART I
Having studied and taught yoga for nearly 30 years, I have spent a lot of time listening to my pupils and realize that only a lucky few have time to do an hour’s yoga a day. This is why the chapters in Part I of this book are set out as 10-minute sequences.
Chapters 1 and 2 – These offer a choice of Ten-minute Miracles, one for beginners and one for more advanced pupils. I would like you to start every day with one of these. They will keep your spine and joints really strong and flexible while toning virtually every muscle in your body. They are a wonderful energizing start to the day.
After this, fit Chapters 3–6 into your schedule to suit your own individual requirements and time available. One chapter a day would be great. If you do have time, even just once a week, to do all six 10-minute chapters, then that would give you a perfect balanced work-out for mind and body.
Chapter 3 – This sequence concentrates on yoga balances. These tone and firm and strengthen every muscle in the legs and bottom. They also teach us the power of concentration and focus and help us clear and concentrate the mind.
Chapter 4 – is magical for toning the thighs and bottoms, and really delivers results. It is also great for smoothing out cellulite.
Chapter 5 – This is your abdominal sequence. It really tones and firms the abdominals and slims the midriff and the waistline.
Chapter 6 – This chapter deals with arms, necks and bust. These movements are not only dramatic in the way they tone and firm the arms and the muscles that support the bust, but are also excellent for correcting posture, getting rid of tension in the neck and shoulders, and realigning the spine.
PART II
The exercises in Part II will take a little longer. Chapters 8 and 9 should not be attempted until you have mastered all the preceding movements and can do them with ease.
Chapter 7 – The Power Stretches will take you about 20–30 minutes and this sequence is fantastic before you go to sleep at night or any time at all when you feel stressed and frazzled. It ends with deep relaxation that will calm both body and mind. It is also great to do after any of the other sequences in this book.
Chapter