Three reasons why yoga trumps running as an effective workout
Before I discovered yoga, running was my go-to form of exercise when I wanted to shed some kilos or feel better after day of pigging out. However, as I got older and my metabolism slowed, running proved to be more and more ineffective and barely showed results despite me running almost everyday for at least 30 minutes each time. Thankfully, I decided to give yoga a shot and once I started, running has taken a back seat in my life. From then on, yoga is everything my body needs to feel good. Here are 3 reasons why: 1. Yoga tones the entire body – Practically every pose in yoga engages multiple parts of my body at once, and often including the core. Through chaturangas, arm balances and inversions, I built strength in my arms that I never ever imagined I could have, especially since I am a girl. Moving from one pose to another and holding on to poses for an extended period of time also lengthened my muscles and improved my flexibility. Overall, yoga has allowed me to tone my body in a way that running never could. 2. Yoga can count as cardio – Now there is no need to go through monotonous 5 to 10 km runs just to get the heart beat raised and get a decent cardio workout. All I have to do now is to be slightly creative by incorporating a little more active moves during my yoga workout. These are somewhat high intensity interval training moves such as mountain climbers and plank in-and-out jumps. 3. You can do yoga anywhere – With no equipment necessary, not even running shoes, I can do yoga at home, at the park, or in my hotel room (when I’m traveling). It’s fuss free and little or no preparation is required, so long as I have some moves memorized or have my mobile phone or laptop with me so I can follow videos on youtube. That said, it is no wonder I’ve not looked back since and not missed running, and have been in love with yoga ever since. – Rachel
Using a Drishti in Asanas
The simple definition of drishti is the technique of using a specific gazing direction for the eyes to control attention. It is practiced in yoga because of the various benefits it brings to the yoga practice. A drishti is a specific focal point that is brought into play while holding a yoga posture. Through drishti you can cultivate a deeper level of concentration, improve your alignment, and tune in deeply with body in every asana. This is because when the gaze is fixed on a single point, our awareness draws inwards and the mind remains undisturbed by external stimuli. Drishti allows the mind to focus and move into a deep state of concentration. To use a drishti in an asana, simply select the point where your gaze is naturally directed by the alignment of the pose. This is especially helpful if you are holding a posture for an extended period of time, and helps enormously when practicing a balancing pose such as crow, tree pose and warrior 3. Some examples of poses and their drishtis are: • Upward-Facing Dog Pose, we gaze at the nose tip. • In Fish Pose, we gaze toward the third eye. • In Downward-Facing Dog Pose, we gaze at the navel. • In Trikonasana (Triangle pose), we gaze at the hand • In most seated forward bends, we gaze at the big toes. Lastly, when using a drishti, remember not to strain the eyes. The gaze should always be soft and the eyes should be relaxed☺ – Rachel
The first limb of Yoga – Yama
In yoga, the term Yama stands for the disappearance of all suppressions. It may also be interpreted as to have discipline, to restraint, to have self-control and ethics and it relates to how you should deal and interact with those around you, how you treat others and the environment around you. There are five yamas, and by following them we can create a stable and supportive environment. 1. ahimsa: non-harming or non-violence, which transforms to love of all. Ahimsa is not only about how we should not be violent to others but also to ourselves. One should take note to respect and be kind others, and also pay attention to be loving towards oneself. 2. satya: truthfulness, living the truth. On a basic level, satya is to know what your truth is, sharing it with others and living in a genuine way. 3. asteya: non-stealing, non-covetedness, freeing oneself of jealous instincts. Many things can be stolen, not only physical or material things, but the intangibles as well, such as time, attention, knowledge, thoughts, ideas and etc. To attain asteya, one can start by appreciating one’s own capabilities and possession, and knowing that one does not need to take from others. 4. brahmacharya: living like a God/teacher/guru. This means the transformation of one’s sexual energy, establishing oneself such that all possible pervertions are released and gain vitality and energy. 5. aparigraha: non-possession or non-attachment. One way to practice aparigraha is to not want more than what one needs. One can learn to let go of some of our wants and needs as well as learn when to let go and accept things as they are. To summarize, yama deals with our sense of integrity, behavior and how we conduct ourselves in life. Yamas best relate to the golden saying: “Do unto others as you would have them do unto you”. – Rachel
Benefits of Ujjayi Breathing
Ujjayi is a particular style of pranayama that is also known in Sanskrit as “victorious breath”. This is because Ujjayi breath is a method through which lungs, ribs and chest are expanded fully, similar to that of a victorious warrior. It brings the practitioner a multitude of health benefits – it is known to help people who suffer from high blood pressure, chronic stress, heart disease insomnia and depression. It is also often used during asanas. When slightly constricting the throat, a heat develops from inside and makes the body more flexible, During the physical practice, it also helps to improve concentration, as well as reduces distractions and allows the practitioner to remain self aware and focused in the practice. The basic steps of Ujjayi are: – Sit up straight – Relax the shoulders, face and throat – Keep the body straight and head straight – Keep the mouth closed at all time. Only breathe through the nose. – To create the Ujjayi breath, constrict the back of the throat, similar to the constriction made when speaking in a whisper. – Upon inhalation, the chest comes out, the ribs open and stomach comes out. – Upon exhalation, the stomach comes down, the ribs close, and the chest falls. Some key things to take note during the Ujjayi breathing: – The sound does not have to be too strong, but just audible to the practitioner. – Inhalations and exhalations should be equal in duration, long and deep. For example, if you inhale for 10 seconds, try to exhale for 10 seconds too. – The breaths should be as slow as possible. – Although there is a constriction of the throat, the Ujjayi breath flows in and out through the nostrils, with the mouth remaining gently closed. Practicing ujjayi breathing during asanas provides the strength to master each and every asana. One can also practice ujjayi outside of the yoga asana practice, as it brings the body into a very relaxed mode and helps relieve stress levels. – Rachel
The three types of karma
The Sanskrit word “karma”, literally translated, means action. It comes from the root “kri”, meaning, to act. Karma refers to actions or deeds, in the past, present and future. Karma includes physical as well as mental or psychological acts. In the yoga world, there are three types of karma. 1. Sanchitta These are the accumulated works and actions that you have completed in the past. These cannot be changed but can only wait to come into fruition. This is the vast accumulation of karma that encompasses our countless past lifetimes. This comprises every action that you have ever made in your past and present lives. 2. Prarabdha Prarabdha is that portion of the past karma that is responsible for the present. These are the ripe and fructuous actions and reactions. The things that you did in the past make you what you are today. It cannot be avoided or changed, but only exhausted by being experienced. 3. Agami Agami Karma is the Karma we are creating for ourselves right here in the current moment. It is the action that we create and the choices we make right now, as we live this present lifetime. All these three aspects of karma blend into each other. “As you think so shall you be” – our choices and actions of the present moment will become our karma in the future. The benefits of understanding Karma are that it discourages one from performing unwholesome actions as it will bring about suffering. Instead, it encourages one to perform goodness and kindness, in order to bring happiness as their fruit. By taking full responsibility for our thoughts and actions, we create our reality. Everything we think or do right now create the kind of future that is related to those thoughts and actions. – Rachel
The 3 top attributes of the kind of yoga teacher I hope to be
As I embark on the exciting journey of the 200 hour yoga teacher training course, it finally sank in that I will be qualified to teach and conduct a yoga class really soon (cross-fingers!). This has made me recall the many yoga teachers I’ve had encountered in the past 1.5 year of practicing yoga. Some of them have left a really good impression on me. Here are the top 3 attributes I have seen from these inspirational teachers which I certainly hope to emulate! 1. Approachable Firstly, I would like to be the sort of teacher whom students feel they can approach easily, whether it is to find out more about the asanas to anything outside of yoga. I would like to be a teacher who is accessible to my students both inside and outside of class. I also love going to classes where the teacher lets her personality shine through, where she would share enough of her personal life to connect with the students, but of course never make class all about them. 2. Motivational I have had the good fortune of meeting teachers who have not failed to motivate me in every class of theirs’. Some motivate me by sharing bite-size inspirational quotes, and remind me of them at the start and at the end of the class. They convey these inspirational messages in such a way that encourages me and makes me feel like they actually care about the students. Some motivate me by remembering my strengths and weaknesses, and constantly give me tailored advice to help me improve. I hope to be a teacher who can engage with the students and let them feel that I care and wish to make a difference. 3. Competent Lastly, I want to be a teacher who demonstrates preparedness. At the best of my abilities, I hope to always give time and thought to how I am going to lead a class. I believe this will result in a better experience for the students. I also aim to be knowledgeable enough to be able to explain things such as the medical benefits of postures, to offer variations for people with injuries or limitations. By demonstrating knowledge, I hope to gain credibility and trust of the students. – Rachel
