An Indian Art

Ujjayi Pranayama - Conqueror Breath(oo-jy [rhymes with "pie"]-ee)ujjayi = to conquer, to be victoriousStep by Step1) Ujjayi is especially known for the soft hissing sound the breather makes by directing her inhales and exhales over the back of her throat....

Nadi Shodhana Pranayama - Channel Cleaning Breath(nah-dee show-DAH-nah)nadi = channelshodhana = cleaning, purifyingStep by Step1) Sit in a comfortable asana and make Mrigi Mudra. Beginning pranayama students may have some difficulty holding their raised...

Kumbhaka Pranayama : Breath Retentionkuhm-BAH-kah)kumbha = pot (a traditional image of the human torso as a container for the breath with two "openings" at the throat and base of the pelvis)antara (ahn-TAH-rah) = interiorbahya (BAH-yah) = outer Step...

BACKBENDSBackbends are thought of as poses that open our awareness to the outside world. While the front of the body is being stretched in backbends, (specifically the thighs, front groins, belly, chest and armpits), our attention should continually...

FORWARD BENDSForward bends are typically thought of as poses that direct our awareness away from the outside world and toward the inner world. While the back of the body is being stretched in forward bends, particularly the backs of the legs, our attention...

ShouldersOne giveaway of poor posture, often the result of the stresses and strains of daily life, is rounded shoulders. When we hold ourselves this way, our upper back hunches, lifting the shoulders toward the ears, and our chest collapses, narrowing...

GroinsMy dictionary notes that the English word groin "perhaps" derives from the Old English grynde, which means "hollow." The groins are indeed hollows, located at the junctions between the thighs and pelvis. For the purposes of yoga instruction (though...

DEPRESSIONThe word "depression" covers a wide range of conditions, from long-standing and severe clinical or major depression to shorter-term and episodic mild depression, also called dysthymic disorder, to situational depression brought on by a major...

MENSTRUATIONExercise during menstruation is generally highly recommended. It's believed that exercise can ease the discomfort of dysmenorrhea; quell mood swings, anxiety, and depression; and reduce bloating.Most contemporary yoga teachers advise a fairly...

HEADACHE SEQUENCEThere are many different kinds of headaches, some (like tension headaches and migraines) are fairly common, others (like sinus headaches or headaches caused by brain tumors) are relatively rare. Various treatments—including drugs, acupuncture,...

BEGINNERS YOGA:Sukhasana (Easy Pose)Adho Mukha Svanasana (Downward-Facing Dog Pose)Surya Namaskar -- 3 Rounds (Sun Salutations)Vrksasana (Tree Pose)Utthita Trikonasana (Extended Triangle Pose)Utthita Parsvakonasana (Extended Side Angle Pose)Dandasana...

Yoga Sequences for BeginnersAsana (pose) sequences come in different shapes and sizes. Nine Sequences: * 45-Minute Beginners * Advanced Beginners * Headache * Menstruation * Depression * Groins * Shoulders * Forward Bends *...

The Roots of Chanting and MantraThere's a long tradition in India of saluting the teacher or evoking divine power through a mantra to open a practice. Such a preamble helps the student to steady her resolve and to remind her of the goal of the work,...

Guide to Common Chants Ever wonder what you're chanting during a yoga class? Nervous about chanting the wrong thing? The Yoga Journal Guide provides translations, historical information, and audio clips for common chants. 1. Aum Om The Primal Shabda Om,...