Yoga
works the mind and By:
Mary Young Yoga
practice in 21st Century America
isn’t quite what the yogis of old intended. Practicing “asanas” –
poses – is only one path to a meaningful and purposeful life, according
to the “Yoga Sutra,” the ancient writing that still guides yoga
practice today. The Sanskrit text, which put into writing centuries of
oral tradition, suggests an eightfold path: “yamas” (restraints),
“niyamas” (observances), “asana” (postures),
“pranayama” (breathing), “pratyahara” (withdrawal of
senses), “dharana”
(concentration), “dhyani” (meditation) and “samadhi” (absorption). The
physical aspect of yoga is not even the most important one, says Rupali, a
Yoga Alliance-certified teacher and director of teacher training at Yoga
Hawaii. “The health benefits are secondary,” she says. When Rupali
began teaching 19 years ago, her students were hippies, “fringe folks”
who were more interested in trying something new than in attaining
physical perfection. “Originally, you came for some spiritual
orientation,” she says. “Because that’s what the yogis said was the
goal: enlightenment. It wasn’t about, you know, getting a yoga butt.” Still,
physical yoga practiced mindfully can lead to other benefits. Stress
relief and a greater sense of well-being are often attributed to physical,
or Hatha, yoga, which seeks to develop strength and flexibility and to
quiet the mind through focus on the breath. The compound word Hatha
(“ha” means sun and “tha” means moon) suggests the balance of
opposite yet equal pairs, such as yin and yang, strength and flexibility,
or the equal development of both sides of the body. The mind-body-breath
discipline of Hatha yoga encompasses most of the styles in use today. Louisa
DiGrazia, a longtime yoga teacher and director of Yoga School of Kailua,
says a lot of people have tension between the matrix of the shoulders and
the neck muscles. So she’ll work with the person or class to release the
tension. “And when you let the tension go, you realize that you had
something like a weight on the shoulders,” she says, ”And when that
weight is reduced or released, one becomes freed up. That tension and that
freedom make one feel better within themselves, and there’s a sense of
peace that wasn’t there before.” Anyone
who’s been in a yoga class knows about the emphasis on the spine – on
strengthening the back and abdominal muscles while preserving the
spine’s natural curve. In India, where people are accustomed to
squatting or sitting cross-legged, proper posture is less challenging. But
for Americans, even basic postures can be difficult. DiGrazia says she
sees students in their early 20s who can’t sustain a sitting position on
the floor. “After 30 seconds, they start flopping,” she says. “Our
back muscles are very weak because we drive around in cars and we sit
around in chairs and we’re not using the muscles of our back to elevate
our spine. If you look at little kids, especially between 1 and 3, and
they’re sitting up, they’re always sitting up with a really straight
back, straight spine. And we can’t do that.” In
fact, most of the teachers interviewed for this story came to yoga as a
result of a back injury. Kai White of Yoga Hawaii suffered compression
fractures in her mid-back and lumbar spine as a result of a bike accident
a few years ago. White, already a “casual” practitioner, switched to a
more gentle yoga practice during her recovery and became a certified
teacher later that year. Like
any form of exercise, yoga can be overdone. If performed improperly or too
aggressively, some poses can aggravate a back problem or even cause
injury. One example is a familiar leg stretch called the “sitting
forward bend.” For someone with tight hamstrings or a flattened curve in
the lower back, the sitting forward bend can jeopardize the intervertebral
discs. That’s because the back normally curves forward slightly, evenly
distributing the body’s weight throughout the discs. Repeated forward
bending, even in a yoga class, can cause the ligaments supporting the
discs to weaken and bulge. Yoga
and yoga therapy are gaining prominence as a form of complementary health
care. Oahu medical facilities, including Kapiolani Women’s Center and
Queen’s Medical Center, frequently offer yoga classes. A private Kailua
studio, Three Paths Mind Body & Spirit Fitness, presents “corporate
yoga” classes to local businesses as part of a holistic health program.
Not surprisingly, most of Three Paths’ corporate clients are
professional movers For
people who spend hours at a computer, such as Windward Community College
instructor Franny Oliver, just a few minutes of yoga each day can relieve
back tension and increase flexibility. What’s more, she says, “I
utilize breathing exercises whenever I feel stressed and that has helped
me tremendously.” Oliver
practices Viniyoga, a gentle yoga that’s particularly suited to people
with physical limitations or injuries. Her teacher, Charlotte Nuessle of
Hawaii Yoga and Wellness Services, says Viniyoga is more of a methodology
than a distinct style, adapting classical poses to suit the individual’s
needs. In Viniyoga, the practice of asanas is directed toward
understanding the mechanisms that are responsible for the body’s present
condition. Nuessle,
who has a bachelor’s degree in gerontology and teaching certifications
in Kripalu and Viniyoga, says the Viniyoga method adapts to the body’s
potential as it changes through a lifetime. “It’s not just for people
who are sick, it’s also for people who are well,” says Nuessle. “How
do you keep exploring your potential? How do you challenge a body
appropriately when it’s 60 as opposed to when it’s 20?” Barbara
Nishida of Kaneohe began private studies with Nuessle when a bone density
test revealed she had early osteoporosis. The 60-ish retired teacher had a
family history of osteoporosis and already had a compression fracture in
her lower back. Nuessle, who is working toward a Viniyoga therapy
certification, designed a routine to help stretch and strengthen the soft
tissue in Nishida’s back in order to help maintain posture. “And if we
can prevent those fractures, we want to,” Nuessle says. “But even if
someone has fractures, we want to keep those muscles strong, so we’re
doing everything we can to prevent them from collapsing into gravity.” Contrasting
with Nuessle’s more clinical approach, Yoga School of Kailua reflects
the socially conscious world view of its director, DiGrazia. For DiGrazia,
yoga is a “practice, art form, and tool to raise awareness and is a part
of the movement to help in the fundamental transformation of human
consciousness.” The transformation toward a more peaceful world, she
says, begins within the individual and moves outwardly. Yoga postures
prepare the body for the mental and spiritual work. Creativity is key to
DiGrazia’s practice. “You’re taking people on a journey into
themselves, a creative journey,” she says, “and to be on a creative
journey yourself is the only way that you can help other people explore
their own creative nature within their body and their mind and their
spirit.” Oahu
offers a range of locations, philosophies and yoga styles – Hatha and
others with a different emphasis, such as Bikram (“hot”) yoga and the
more spiritual Kundalini. The adventure begins with choosing one and
following its path. Yoga
Hawaii’s Rupali says, “What I’ve witnessed is that the yoga is
powerful enough that it takes them to the same place. That it doesn’t
matter what doorway they come through, they end up finding a stronger
connection with themselves and their inner life.” |