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better living | fitness
In the flow
YOGA: MIND AND BODY POSES FOR ANYONE
By KELLY BOWSER
A LOT CAN CHANGE in a few thousand years. But fitness fanatics at your local gym are holding some of the same poses carved into ancient south Asian artifacts.
Over the centuries, yoga has taken different paths and those interested in taking up the practice now have an almost overwhelming number of options.
Iyengar. Ashtanga. Bikram. Kundalini.
Where do you start? “I always ask people what they are looking for,” said Doug
Moss, a certified yoga teacher and owner of Green Tara Yoga in Upland. “If they come because they need to relax, I send them to a more restorative class. If they want to get fit, I usually want them to take several beginning classes then one of our flow classes. The athletes, I ask them to mix it up.” Hatha yoga – developed in the 15th century by Swami Swatamarama – serves as the basis for much of what is practiced in Western gyms and yoga studios. It’s kind of the umbrella term for the more physical types of yoga.
All of yoga is based upon eight principles of which asanas – or physical postures – are just one. Most of the others focus on mental and spiritual development, and you won’t likely be focusing on them at your local gym.
The most common type of hatha yoga is Vinyasa, or flow yoga, meaning that you move from one pose to the next fairly quickly.
“I feel that every yoga teacher has their own style,” Moss said. “When you take a class with a yoga teacher, they’re sharing their own experience with you.” So, if your teacher has trained in the Kundalini style, your class would be flow yoga with a strong focus on breathing and its effect on the posture.
Kathy Zetterberg and James Moss stretch during a beginning yoga class at the Green Tara Yoga in Upland.
If your teacher studied the method B.K.S. Iyengar developed in the 1960s, classes will be all about the details. You’ll hold each pose for two to 10 minutes, and blocks, straps and bolsters will be used to assist in making sure the body is aligned.
Tracy Brennan, who works at Green Tara Yoga and The Claremont Club, has been teaching Iyengar yoga at schools and studios for five years.
“I always suggest (new students) start with Iyengar because it’s good for beginners,” Brennan said. The focus of this type of yoga is to be “healthy in a pose” and is “good for people starting later in life,” she added.
Another popular type of yoga is Bikram or hot yoga. Created by Bikram Choudhury, this style is practiced in a room kept at 95 to 105 degrees to loosen the muscles and promote sweating, thus cleansing of the body.
Those who practice yoga tout the health benefits, the increased flexibility and increased mind-body connection.
“Yoga is the only thing that I can really think of that allows you to use all of your muscles and your mind and your breath at the same time,” said Moss, who has been doing yoga since he was a child.
“Everything else seems to focus on a muscle or a set of muscles.
You don’t really have to think, just a repetitive movement.” Susan Elder, a Rancho Cucamonga resident who started doing yoga seven years ago when she turned 40, says she loves the “sense of accomplishment when you can do the poses” such as a headstand.
“It’s a personal growth,” she said.
THE DISCIPLINES Hatha General term that encompasses many of the physical types of yoga. If a class is described as Hatha style, it’s probably going to be slow-paced, gentle and provide a good introduction to the basic yoga poses.
Vinyasa (flow yoga) Vinyasa, which means “breath- synchronized movement,” tends to be a more vigorous style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath.
Ashtanga (power yoga) Ashtanga, which means “eight limbs” in Sanskrit, is a fast-paced, intense style of yoga. A set series of poses is performed, always in the same order. Ashtanga is physically demanding because of the constant movement from one pose to the next. Ashtanga is the inspiration for what is called Power Yoga.
Iyengar Based on the teachings of the yogi B.K.S Iyengar, this style is most concerned with bodily alignment in poses. Iyengar usually emphasizes holding poses over long periods versus moving quickly from one pose to the next. It encourages the use of props, such as yoga blankets, blocks and straps.
Bikram (hot yoga) Pioneered by Bikram Choudhury, this style is practiced in a 95- to 105-degree room, which allows for a loosening of tight muscles and sweating, which is thought to be cleansing. The Bikram method is a set series of 26 poses. Not all hot classes make use of this series.
Kundalini The emphasis is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upward.
Kundalini uses rapid, repetitive movements, and the teacher will often lead the class in call-and-response chanting.
Anusara Founded in 1997 by John Friend, Anusara combines a strong emphasis on physical alignment with a positive philosophy derived from Tantra. Anusara classes are usually light-hearted and accessible to students of differing abilities. Poses are taught in a way that opens the heart, both physically and mentally. Props are often used.
Jivamukti Founders David Life and Sharon Gannon take inspiration from Ashtanga yoga and emphasize chanting, meditation and spiritual teachings. These classes are physically intense.
Sivananda The first Sivananda Yoga Vedanta Center was founded in 1957 by Swami Vishnu- devananda, a disciple of Swami Sivananda.
Sivananda yoga is based upon five principles: proper exercise (focusing on 12 poses in particular); proper breathing; proper relaxation; proper diet (vegetarian); and positive thinking and meditation.
Integral Integral yoga follows the teachings of Sri Swami Sachidananda, who came to the United States in the 1960s and eventually founded many Integral Yoga Institutes as well as the famed Yogaville Ashram in Virginia. Integral is a gentle hatha practice.
Forrest Headquartered in Santa Monica, Forrest Yoga is the method taught by Ana Forrest.
The performance of vigorous asana sequences is intended to strengthen and purify the body and release pent-up emotions and pain so that healing can begin.
Expect an intense workout with an emphasis on abdominal strengthening and deep breathing.
Source: yoga.about.com
THE LINGO
Asana – Postures or body positions during yoga exercise.
Ashtanga – Comes from the “Yoga Sutra” and means “eight limbs.” It refers to the eight steps or guidelines to living a good life. The steps are: moral discipline, self-restraint, posture, breath control, sensory inhibition, concentration, meditation and ecstasy.
Chakra – A center of spiritual energy in the body.
Mantra – A sacred phrase, like “om,” that is repeated during meditation.
Vinyasa – Series of yoga postures connected with breathing to form a continuous flow.
Yogi – Person who practices yoga.
TO LEARN MORE
Visit or call these instruction centers:
Addicted To Yoga
13751 Roswell Ave., Ste. E, Chino, (909) 590-1189, www.addictedtoyoga.com
Bikram Yoga Claremont
372 S. Indian Hill Blvd., Claremont, (909) 447-5757, www.bikramyogaclaremont.com
Bikram Yoga Inland Empire
257 E. Redlands Blvd., San Bernardino, (909) 825-9642, www.bikramyogaie.com
Blue Mud Yoga
214 E. Redlands Blvd., Redlands, (909) 798-5521, www.bluemudyoga.com
The Claremont Club
1777 Monte Vista Ave., Claremont, (909) 625-6791, www.claremontclub.com
Devi Yoga Wellness Center
246 W. Second St., Claremont, (909) 624-2716, www.deviyogastudio.com
Green Tara Yoga
1330 Monte Vista Ave., Suite 6, Upland, (951) 218-6673, www.greentarayoga.org
Inland Yoga
Three Riverside locations: 5053 La Mart Drive, Ste. 202 3742 Tibbetts St., Ste. 202 4159 Mission Inn Ave. (951) 276-9642, www.inlandyogacenters.com
The Movement — Center For Yoga
2549 Chino Hills Parkway, Suite C, Chino Hills, (909) 731-3441; www.themove-mentcenterforyoga.com
Soonie’s Yoga & Self
1150 Brookside Ave., Redlands, (909) 798-6881
Yoga Den Health Spa
450 N. Main St., Corona, (951) 279-9642, www.yogadenhealthspa.com
For more instructors, visit: www.yogaalliance.org
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