Yoga... For the Body and the Mind

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Start with the easier asanas—such as the ones shown in the accompanying photos—and then progress as your body becomes more flexible. You can learn a few hatha asanas from the pictures and detailed descriptions given here, but there's really no substitute for a competent teacher who can see (and correct) your mistakes as you develop. To find a class in your area, check with the community recreation department or the YMCA/YWCA. Or—if you live in an urban area—inquire at a local dance school . . . the institution may well have a staff member qualified to teach yoga.

The most important thing to remember when practicing your postures is to MOVE SLOWLY! The benefits of yoga are gained only through gradual, con trolled movements, which should be performed with a fluid grace that feels—and looks—beautiful. Assume each asana slowly, hold it—keeping as still as possible—and then ease back to the starting point. (In most poses, try to maintain position for 15 to 30 seconds . . . but never hold any asana beyond the point where the stretching becomes any more painful than "normal" exercise.) You need to adopt each posture only once (or twice at most) in the sequence, and—through it all—breathe slowly and deeply, without forcing your respiration to keep time with the exertions of the exercise.

INTRODUCTORY ASANAS

Here, then, are descriptions of a few postures . . . just enough to initiate you into the technique of hatha yoga. These positions represent the basic moves that, together, form a foundation for the more difficult asanas practiced by master yogis . . . and they're familiar parts of most beginning yoga classes. (Although the poses pictured here are all on-the-floor exercises, there's also an entire system of standing postures which can be learned by the novice.)

The FOLDED LEAF—a composite of several classic embryonic/fetal postures—is a good opening position for your hatha session, since it relaxes and stimulates the whole body. Sit on your calves—with your feet turned under and your toes pointing back—and then drop your torso forward till it rests on your knees. Now, place your arms loosely beside your legs (with the palms facing upward) and bend your neck until the crown of your head touches the floor in front of your knees. Rest in this position for about 30 seconds, while breathing slowly and allowing your mind to turn away from any distracting thoughts.

Next, move into the FORWARD SITTING STRETCH (called Paschimottanasana), starting from a seated position with your legs extended directly in front of you. Keeping your back as straight as possible, lean forward—sliding your palms down your legs—and try to catch your toes . . . or the soles of your feet, if you're already fairly flexible. At the same time, rest your face on your knees and breathe normally (this may be the most difficult part of the exercise!). The Paschimottanasana tones the abdominal organs, stretches the spine, and massages the heart muscle. It also sends an increased blood flow to the pelvic region, so it's often recommended as a self-help treatment for sexual misfunctions.

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