Fabulous Abs

Strengthen your core and improve your posture.
By Richard Rosen

Though it sounds impressive in Sanskrit, Urdhva Prasarita Padasana rendered in English becomes the decidedly clunky "Raised Stretched-Out Foot Pose." The name is much ado about a fairly simple exercise that has deep benefits, but most teachers just call it by its initials. UPP involves nothing more than lying on your back and swinging your extended legs through a slightly less than 90-degree arc, from perpendicular to the floor to nearly—but not quite—parallel, and back again. This simple movement strengthens a muscle that passes through the very core of your body, which aids your posture, your movement, and even (because this muscle is in close proximity to the back of the diaphragm) the way you breathe. In Light on Yoga B.K.S. Iyengar says UPP is "wonderful for reducing fat round the abdomen, strengthens the lumbar region of the back, and tones the abdominal organs."

The pose has a well-deserved reputation as an abdominal strengthener, but we aren't talking about the rectus abdominus, the long, flat muscle that shores up the belly between the pubis and ribs, which bodybuilder types, like California's governor Arnold Schwarzenegger, transform into cosmetically flashy six-pack abs. But UPP's real benefit is to a pair of deeper abdominal muscles, the psoas, which Ida Rolf, the originator of Structural Integration (popularly known as Rolfing), deemed "one of the most significant muscles of the body."

Each psoas lies just behind the abdominal organs and is more difficult to access than the rectus abdominus. It runs a circuitous route: It attaches on the front of the lumbar spine (lower back), then runs along the inner surface of the pelvis and over the pubis to attach to the inner surface of the thigh bone (femur), at a bony knob called the lesser trochanter. Rolf says that the psoas, outwardly a powerful hip flexor, plays an important role in general body structure, in posture and movement, and even in digestion and elimination.

Puppet Practice

The root of UPP's movement is deep inside the torso where the psoas attaches to the lumbar spine. I find it useful to imagine that the psoas is a puppet string, originating on my inner thigh (lesser trochanter). The puppeteer (what good are puppet strings without a puppeteer?) is sitting on my lumbar spine and holding the other end. She can pull on or release it, depending on whether she's raising or lowering my leg.

Lie on your back, knees bent, feet on the floor with your heels about a foot away from your buttocks. Focus on your right lesser trochanter. From here, in your imagination, follow the course of your puppet-string psoas through the pelvis and up to the lumbar spine, where your puppeteer is holding its free end.

As she pulls on the string, exhale and watch your right foot lift effortlessly off the floor and your right thigh close in toward your belly. (For now, keep your knee bent.) Pause when the hip is fully flexed, and inhale. As the puppeteer releases the string, exhale and lightly float your foot back toward the floor. But wait! Just as your tippy-toes brush the floor, pause to inhale. On the exhalation, the puppeteer will pull again, and your foot will rise up. Continue this up-and-down swinging for at least a minute. Pause at the conclusion of each movement to inhale; lift or drop your foot only on an exhalation. When finished, return your right foot to the floor and repeat with your left leg.
When each leg has worked solo, try the exercise with your legs together. Be prepared for a bit more challenge, especially if your psoas pair is weak, as it likely is. You can expect two things to happen as you swing your legs: One, you'll unconsciously assist the psoas by tightening your rectus abdominus; and two, your low back will arch away from the floor. Neither action is desirable. Tightening the abdominal muscle interferes with breathing, overworks your six pack, and also prevents the psoas from assuming its proper role in hip flexion; arching is an invitation to an oh-my-aching-back injury. What to do?

Still laying supine on the floor, rest your fingertips on your lower belly (below your navel) and have your puppeteer lift your feet off the floor. Set your knees over your hip joints (so your thighs are perpendicular to the floor and your heels hang down by your buttocks) and hold this position for a minute or so. Your belly should be firm (neither rock hard nor squishy) and relatively flat (not mounded up), your lumbar spine in its natural, gentle arch.

Slowly lower and raise your bent legs. Your puppeteer may pull with more effort than before. As she goes about her business, mind your lower belly and back. Keep the surface of your belly relatively soft and maintain the natural arch in your lower back. Try not to disturb them with your leg movements. If you feel strain in your low back, protect it by swinging your legs only a few inches through the arc. Continue for a minute or so, then, on an exhalation, release your feet to the floor and rest for a minute.

All Together Now

Now try the full pose, with both legs. You can practice UPP with or without support. If the previous exercise was difficult, use the support of a wall. Lie on your back with your buttocks about 12 to 18 inches from the wall. Exhale, lift your feet, and bring your knees over your hips. Inhale and straighten your knees so your legs are perpendicular to the floor. Separate your feet about 12 inches, inwardly rotate your thighs (so that your big toes are closer to each other than the heels are), press through the backs of your heels, then squeeze your legs together. Exhale and lower your legs until your heels touch the wall. Inhale, then exhale as you bring your legs back to perpendicular.

Take a moment to assess how close to the wall you need to be. Edge back until you find a spot that feels like a challenge but not a strain. Measure your preferred distance from the wall so you know where to plunk yourself down the next time you practice UPP. Four to six repetitions is a reasonable start, and 12 to 15 repetitions a worthwhile goal. Over time, gradually back away from the wall until that wonderful day when you can go into the pose without any support.

The second approach to UPP is to do it unsupported, which I suspect a lot of enthusiastic male readers will attempt even though they shouldn't. Lower your legs until your abdominals and back start to howl, at which point you should immediately swing your legs back to vertical (bending your knees if needed); or until your heels are 3 or 4 inches away from the floor, at which point you should exhale smoothly and bring your legs back to vertical. Maintain the inner rotation of your thighs and the active push through the backs of your heels.

Gradually build toward a dozen or more repetitions. You're ready to increase the number when your jaw, tongue, eyes, and back of your neck are relaxed in the pose. When you can swing your legs through a full arc smoothly without locking or gripping the psoas, or holding your breath, you can add more.

It's easier to do this exercise if you press your palms and arms down against the floor alongside your torso. For a greater challenge, reach your arms overhead along the floor, with your palms facing up. You can also weigh your hands and wrists down with a sandbag.

UPP is great for strengthening the psoas, improving posture, and firming belly bulges. It also teaches you to "root" your legs energetically. When your movements are initiated from the spine, you'll feel more stable. And you'll find that UPP is great preparation as you take on more exciting yoga challenges.

Yoga Vs Pilates

Pilates and Yoga
by Jillian Hessel


You may be wondering: If Pilates and Yoga are both considered mind/body disciplines, what are their similarities and differences? Let's start out with the similarities, and then we'll discuss the differences.


Both Pilates and Yoga use the breath to focus your mental concentration. For example, your instructor may ask you to inhale as you rotate your spine, and exhale as you return to center. The use of the breath in both disciplines yields dual results. Firstly, you are obligated to keep your mind innately focused on the present when you pay attention to your breath pattern. In this way, you are doing a form of active meditation when you do either Yoga or Pilates. Secondly, many of the breathing patterns in both forms of exercise are intended to actually enhance the execution of the movements.

Another similarity is that many of the exercise movements in Pilates (or "poses" as they are called in Yoga) look alike. This is because Joseph Pilates studied Yoga, as well as many other types of exercise, as he was developing his system. Mr. Pilates "borrowed" some of the best things about Yoga, but most of the similarities stop there.

So what about the differences? More importantly, how can you tell if you will like Pilates exercise if you already know you absolutely hate Yoga? To start with, Yoga is not really considered by serious yogis to be a form of exercise. Rather, the poses are considered a preamble to center, calm, and prepare your body for concentrated sessions of seated meditation.

In contrast, Pilates was definitely developed as a logical system of exercises specifically designed to enhance and balance the physical, mental, and spiritual aspects of the human body. In other words, Pilates is not about sitting still or holding poses — Pilates is about movement! So, if one of the things you dislike about Yoga is the idea of twisting yourself up like a pretzel and holding the pose, don't worry, because you won't be asked to hold any position for long in your Pilates class.

In addition, although both Yoga and Pilates are breath-based disciplines, the primary styles of breathing are quite different. Yoga teaches you to breathe in and out through the nose, which helps to calm the nervous system down. Pilates teaches you to breathe in through the nose and out through the mouth. The Pilates breathing is called diaphragmatic, whereas Yoga often emphasizes abdominal, or belly breathing.

Why are the breathing styles different? Primarily because Pilates is preparing you for active movement and emphasizes strong abdominal contractions on the exhale, which builds more support in your core muscles. Yoga is working to calm you down and center you for meditation, and there is not the same emphasis on core support. Since these breathing styles are so different, you are going to get a much harder abdominal workout from Pilates than from Yoga, and Pilates will be more energizing and invigorating, while Yoga will calm you down.

Once you understand the similarities and very real differences between these two disciplines, it is easier to understand that Yoga and Pilates are complementary to one another. This should enable you to choose which workout is right for you, depending upon your goals and individual needs.


Benefits of Pilates:


Pilates refreshes your mind and body with the help of some non-strenuous workout. Since, it focuses on proper breathing techniques and instructs on maintaining a correct posture and pelvic alignment, you would be able to learn about the correct body posture and the importance of maintaining one. One can easily learn to control body movements and follow a proper breathing schedule. Remember that proper breathing is extremely essential to reduce stress. Pilates is the best way to build strength without attaining those bulky muscles. Bulky muscles have more tendencies to succumb to injuries. Pilates help in strengthening, lengthening muscles, enhancing muscle elasticity and joint mobility.

Pilates would help you developing a flat abdomen and a strong back. Within few weeks of practice, you would feel enhancement in your joint mobility, flexibility and following a better posture.


Benefits of yoga:


Yoga is an exercise pattern that focuses on physical as well as mental well being of an individual. It works towards enhancing flexibility, lubrication of the joints, tendons and ligaments. You would be surprised to know that yoga is the only medium through which you can offer a massage to all the internal glands and organs of your body. This physical fitness system works towards a complete detoxification of the body and toning of the muscles. Yoga is the best way to keep your body away from diseases.


Compatibility of Breath in Pilates And Yoga

By Caron Bosler - Caron has been teaching Pilates for over 15 years. She received her Yoga Teacher Training from Yoga Vida Gurukul. She is the author of 3 books on Pilates. For more information please go to www.cor-e-nergy.com

By practicing both Pilates and Yoga many benefits can be achieved. But their differences can leave the uninitiated feeling confused and frustrated. As both a pilates instructor and a yoga practitioner, I am often asked how to rectify the main difference: The Breath.

Breath is essential to life. Yet, most people have no idea of how they are breathing! Yoga and Pilates bring conscious awareness to what most people consider an unconscious activity. Unfortunately though, the methods differ vastly on ‘How to Breathe’. Clarity and understanding can only be achieved by looking at the solid principles and valid reasoning of each.

Breath in Yoga is referred to as pranayama. Prana, means life force or energy, and yama means discipline. Pranayama is literally the control of energy through the control of breath. There are two main reasons why focus on breathing during yoga is important: To deepen and utilize the full capacity of the lungs and to intensify the effects of a posture.

In yoga, there are three stages of breathing. The first stage is abdominal breathing, which involves inhaling into the abdominal cavity. In order to achieve this, the diaphragm drops down and the abdomen expands, allowing the air to fill deeply into the lower lungs.

The second stage of inhalation is called thoracic breathing. This stage requires the expansion of the rib cage. Think of inhaling into the back and sides of the ribs as well as the front.

The third stage is clavicular breathing. Most people over-exaggerate this aspect when initially attempting to understand the movement. Place your fingertips lightly on your collar bones. Close your eyes and gently breathe normally. Feel the slight rise and fall of the collar bones as you inhale and exhale. Try not to over-exaggerate the movement by raising and lowering the shoulders.

In yoga, each inhalation starts with the abdomen, then moves into the thoracic region, and finally into the clavicular region. Throughout inhalation, the muscles surrounding the lungs are actively working, and during exhalation the muscles are passive. This does not mean focus is not maintained throughout! During an exhalation, the exact reverse must be accomplished. Think of the collar bones relaxing back to their original position, and then the ribs softening, and finally the abdomen.

The breath in Pilates is called Lateral, or Thoracic Breathing and is slightly different from the way in which breathing is performed in yoga. While the process of inhalation varies, the intention is the same. In both modalities the breath dictates the movement. In Pilates, the effort of an exercise is usually done on the exhale by pulling the navel into the spine. The easiest way to explain this is to try a simple exercise. Place your hands on the sides of your rib cage with your fingertips pointing towards each other. Inhale and breathe into your hands. As you exhale, let your ribs relax. On your next inhale, think of breathing into your back and hands. On your next exhale, let your ribs fall. While performing each Pilates exercise, think of breathing fully and deeply into the sides and back of the rib cage.

Joseph Pilates use to tell people to think of squeezing, ‘every atom of impure air from your lungs in much the same manner that you would wring every drop of water from a wet cloth.’

While each method has valid reasoning underlying its principles, they are fundamentally different. Practicing each method fully - with it’s own principles, backgrounds, (and in the case of Yoga traditions) can only enhance and deepen greater understanding.

Yoga & Pilates

Pilates may not offer spiritual or meditative benefits, but its core-strengthening exercises can invigorate your yoga practice. Plus: 6 great exercises to incorporate into your yoga routine.
By Stacie Stukin

Through years of yoga classes, I've gamely moved into Ardha Chandrasana (Half Moon Pose) hundreds of times—balancing precariously with one hand on the floor, the other reaching skyward, and one leg shooting back from my hips. I thought I had it mastered. Then I enrolled in a Pilates class to assist my recovery from an injury, and when I came back to Half Moon, I discovered a whole new dimension to it.

Pilates not only helped me strengthen my core, it taught me how to consciously tap into the power there to create greater stability and better alignment. In Half Moon, I can now open my chest more fully and lengthen my spine in a way I had never experienced—and I can hold the pose much longer. I have really strong legs and had been using them to compensate for a weak midsection. But the deeper awareness of my core strength that I gained through Pilates has given me greater control over my movements; I discovered a center of gravity that allows me to glide in and out of the pose with fluidity and grace.

I'm not alone in bringing Pilates to my yoga mat, of course. Many yogis are recognizing that Pilates—an 85-year-old system of body conditioning designed by German émigré Joseph Pilates—is a rewarding complement to asana practice. And some, like me, are finding that Pilates's focus on building and engaging a strong core can propel their yoga practice into new realms.

Interestingly, much of Joseph Pilates's technique was derived from his study of Eastern philosophy, and many say this included yoga. In his book Pilates' Return to Life Through Contrology (Pilates Method Alliance, 2003), he wrote that age is gauged not by years but by the suppleness of the spine. He also noted that full, deep breathing is a key component to efficient movement. And a stint on any Pilates mat reveals similarities between Pilates exercises and asanas: Side Lift is much like Vasisthasana (Pose Dedicated to the Sage Vasistha), Roll Over is reminiscent of Halasana (Plow Pose), and Swimming could be mistaken for Salabhasana (Locust Pose).

But the similarities stop there. While yogis are instructed to either hold poses or flow quickly through them in vinyasas, Pilates is a rhythmic practice of precise movements repeated five to 10 times for each exercise. "There is a method to the practice, with a simultaneous emphasis on flow of movement, but a controlled flow," explains Rebecca Slovin, a certified Pilates and yoga instructor in San Francisco. By focusing on targeted movements that develop core strength, Pilates can help yogis build a stable center, lengthen the side body, and increase awareness of alignment. "Pilates helps some of my [yoga] students slow down and work deeper," Slovin says. Ultimately, she says, it can help yogis get stronger, avoid injury, and sometimes advance into poses that they hadn't previously felt were possible.

Engaging the Core
When you hear the word Pilates, you might think of an apparatus involving pulleys, springs, or a movable platform used for a resistance workout. While equipment is an integral part of Pilates practice, the ultimate goal is to get to the mat work—a series of 34 exercises outlined in Return to Life. Done correctly, mat work is a lot harder than performing the hundreds of moves designed for the Universal Reformer, the Trapeze Table, the Step Barrel, and other types of Pilates equipment, because without the support of the apparatuses, students must rely solely on their own strength.
But whether practitioners work with an apparatus or on a mat, the emphasis is on using the breath to channel core energy into the center of the body and out to the limbs. "In Pilates, we say the periphery comes out of the core," says former dancer Bob Liekens, a yoga teacher and the education director of Power Pilates, a training center based in New York. "Most of the energy in yoga is out in the periphery, but in Pilates, we learn how to bring it back to the center and send it out again."

The core, also called the Powerhouse, is the body's center of gravity; it is composed of the muscles of the lower abdomen, lower back, buttocks, and pelvic floor. Jillian Hessel, a Pilates instructor and yogi in Los Angeles who instructs the sequence of Pilates exercises shown here, explains how to locate your Powerhouse: Stand with one hand on your lower abdomen and the other on your lower back. Inhale deeply through your nose and then exhale through your mouth while pulling the lower abdominals up and into the spine, simultaneously drawing your pelvic floor muscles up and squeezing the base of your buttocks together.

The aim is to engage and strengthen the transversus abdominis (the deepest layer of abs that wrap around the torso horizontally), the obliques, the lower back muscles, and the pelvic floor during complex movements. By doing so, you develop a strong, corsetlike support system that protects your back from injury. "Many dancers and yogis who come to Pilates are hyperflexible," Liekens says. And sometimes these extremely bendy people rely so heavily on their flexibility that they just let their muscles stretch rather than engaging and strengthening them.

"If the center is not realized or strengthened, then the structure is weak and the energy is not being channeled properly," Liekens says. Exercises such as Seal and Swimming are ideal for challenging the core muscles and building strength, even in those who enjoy a great deal of flexibility. "As the poses get more advanced, rather than just breathing into them, you start to use your belly brain—that strong, deep core that gives you endurance and a center from which to grow," Slovin says.

Over time, this greater awareness of your center can help you integrate movement between the front and back body, which comes in handy in a posture like Sirsasana (Headstand), in which a loose midsection can cause you to fall over. "In Pilates, you're constantly asking, 'Where is my center?'" Slovin says. "And as you move more from that center, you're more efficient and more grounded."

Lengthening the Side Body
By strengthening the muscular corset of the Powerhouse, Pilates can help you get in touch with your side body—from the tops of the thighs to the armpits. Many of us tend to shorten the side body in poses like Adho Mukha Svanasana (Downward-Facing Dog Pose), Trikonasana (Triangle Pose), and forward bends, leading us to stifle the full postures. Pilates can come to the rescue. "When you use the muscles in your center efficiently, you're much more able to lengthen the side body," Slovin explains. "It's like a star. If the middle is burned out, the light doesn't emanate outward."
In the same way that some yoga styles use props, Pilates uses equipment to help create body awareness in specific areas. To encourage you to connect with your side body, a Pilates instructor might ask you to lie on your side over a Step Barrel, an apparatus that looks like a well-padded wine barrel positioned on its side and with a seat attached. As your side body drapes over the rounded barrel, you can feel the space between your ribs and hips and create a greater sense of length in the waist—an awareness that is helpful to recall in a pose like Ardha Chandrasana or Trikonasana.

For me, finding length in my side body while engaging my core transformed the way I do Chaturanga Dandasana (Four-Limbed Staff Pose). For years, I hadn't engaged my abdominal muscles properly, so I strained my trapezius muscles. My neck hurt and my shoulders were uncomfortably sore following any challenging vinyasa class. By learning to engage my newfound stomach muscles, I discovered how to distribute the effort evenly throughout my body and ease the strain on my trapezius muscles. Now I can flow through a vinyasa without having to stop and rest my arms.

Side-body awareness can come to your aid in Urdhva Mukha Svanasana (Upward-Facing Dog Pose) and Bhujangasana (Cobra Pose) as well. Instead of pushing out your chest to get into the backbend, you might find yourself focusing on grounding the pelvis, pulling in the floating ribs, and lengthening the sides to create a stable, beautiful pose. In postures like Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), your side-body consciousness can guide your alignment so that you don't compress your torso as you pull your leg toward your body. By maintaining length in your torso and using your core strength, you find stability, even when you cross the leg over your body for the twist.

Working with Alignment
Much pilates mat work is done lying down, with the arms and legs both moving at the same time; this can help you perceive and correct your body's alignment. "Because Pilates focuses on balancing the musculature, it helps create symmetry between the left and right sides of the body," says Melanie Casey, a San Francisco yoga instructor who also teaches Pilates. "By working both sides simultaneously, you're able to compare the strength of both sides and work them equally. That's the goal."

For example, having asked you to lie faceup on a Styrofoam roller and breathe into your ribs, a Pilates instructor might then point out that one side of your back is stronger than the other. Once you know this, you can bring awareness to the different sides of your back and work on correcting the imbalance every time you think of it. In this same position, you can use your awareness of proper alignment to balance your inhalations and exhalations evenly on both sides. Taking this knowledge back to your yoga mat, you may discover that a simple Balasana (Child's Pose) provides the ideal opportunity to practice engaging your back muscles evenly and distributing the breath equally between the left and right sides of the back body.

The understanding of my body's alignment that I gained through Pilates allowed me to take my Parivrtta Trikonasana (Revolved Triangle Pose) to the next level. Often, when I did this twisting Triangle in yoga class, I received the same adjustment: My teacher would come up behind me and square my hips. With increased awareness of my body's alignment, however, I became more mindful and figured out how to adjust my hips on my own. I am now able to move my pelvis into position and keep it there even as I twist. With the help of my Pilates-enhanced obliques, I have become more stable in the pose and am able to lengthen my side body while articulating the twist deeply.

The Breath and the Bandhas
Many people say Joseph Pilates borrowed much of his breathwork technique from yogic pranayama. He was asthmatic as a child and lived through the great influenza epidemic of World War I, which killed more people than the combat itself. He developed opinionated theories about the importance of proper breathing, believing that the bottom of the lungs was a repository for infection, germs, and disease, and that only by fully exhaling could you cleanse toxins. By recruiting the deep abdominal muscles, he thought, you could more forcefully exhale air from the lungs.

In Pilates breathing, unlike in yogic pranayama, students exhale through the mouth and aim to attain a "scooped," or flattened, abdominal wall on the exhalation. Some yogis even use what they learn from Pilates's focus on the lower abdomen to inform the breathwork in their yoga practice. "Pilates breathing is really a form of pranayama that focuses on the lower bandhas," Jillian Hessel says. Although she learned about the bandhas in asana, neither her Iyengar Yoga practice nor professional dance training strengthened her core—or her understanding of the abstract concepts of Mula Bandha (Root Lock) and Uddiyana Bandha (Upward Abdominal Lock)—the way Pilates breathwork has.

A Place for Pilates?
Yoga and pilates are, of course, distinct practices, but there might be times—perhaps when you've hit a plateau in your asana practice or are in an experimental mood—when you want to play with some Pilates techniques on your yoga mat. Mary Bischof Stoede, a certified yoga and Pilates teacher at the Pilates Center in Boulder, Colorado, suggests trying one of Pilates's breathing techniques—in through the nose and out through the mouth while pulling the abdomen in and up—during yoga practice. "This will assist you in Mula Bandha, because when you exhale through the mouth, you have no choice but to engage that area below the navel," she says.

Stoede suggests doing Pilates exercises before you begin your asana practice. "The movement flow in Pilates is largely about strengthening the inner core, so start with that very physical practice," she says. "Then you can slowly move into the quietness of your yoga practice." Some students start their yoga practice with the classic Pilates move called the Hundreds, which warms the muscles, and prepares the spine for flexion, extension, and twists.
Rebecca Slovin recommends incorporating Pilates principles throughout asana practice. When in Halasana, you can use the deeper awareness of your midsection that you've learned in Pilates to help you pull the navel to the spine. In Virabhadrasana I (Warrior Pose I), you can activate your core to engage the pelvic floor, which will enable you to move your sitting bones closer to the floor while reaching out with your arms. Slovin also suggests blending some Pilates into your seated poses; try Roll Over or scooping your abdomen inward as you move into Paschimottanasana (Seated Forward Bend).

However you choose to bring Pilates into your yoga practice, Hessel points out that while the slow and controlled movements make the risk of injury extremely low for a healthy person, those with a history of back or neck pain—particularly a disk problem—should check with a doctor before starting a Pilates mat program. Hessel says they should also seek out a professional teacher rather than trying to learn Pilates on their own, since it's easier to modify exercises for an injured individual within the context of a private lesson.

Joseph Pilates wrote that one's self-confidence and health come from a balanced trinity of body, mind, and spirit—a belief that probably sounds pretty familiar to most yogis. The sheer physical emphasis of Pilates can give yogis a new body awareness about their strengths and weaknesses, help them become more mindful of their limitations, and give them insight into how the body moves. After experiencing the emphasis on precise, controlled movement and core strength, you may find that a simple Tadasana (Mountain Pose) becomes an opportunity to explore your newfound corset of muscles, or that a Handstand becomes a vehicle in which to engage the obliques and obtain balance.

Stacie Stukin is a bicoastal yogi and writer.

Beginner's Guide to Meditation

A beginner's guide to meditation practice.
By Mara Carrico

You don't need to meditate in order to practice hatha yoga—nor is the practice of hatha yoga mandatory in order to meditate—the two practices support each another. Through your practice of yoga, you've enhanced both your abilities to concentrate and to relax—the two most important requirements for a meditation practice.


What Is Meditation?


Meditation happens when the mind becomes quiet. This mental stillness is created by bringing the body, mind, and senses into balance which, in turn, relaxes the nervous system.

By dictionary definition, "meditation" means to reflect upon, ponder, or contemplate.

In the yogic context, meditation, or dhyana, is defined more specifically as a state of pure consciousness.

When we are grounded physically and mentally, we are keenly aware of our senses, yet disengaged at the same time. Without this ability to remain detached yet observant, it is not possible to meditate. Even though you need to be able to concentrate in order to meditate, meditation is more than concentration. It ultimately evolves into an expanded state of awareness.

When we concentrate, we direct our mind toward what appears to be an object apart from ourselves. We become acquainted with this object and establish contact with it. To shift into the meditation realm, however, we need to become involved with this object; we need to communicate with it. The result of this exchange, of course, is a deep awareness that there is no difference between us (as the subject) and that which we concentrate or meditate upon (the object). This brings us to the state of samadhi, or self-realization.

A good way to understand this is to think about the development of a relationship. First, we meet someone—that is, we make contact. Then by spending time together, listening to, and sharing with each another, we develop a relationship. In the next stage, we merge with this person in the form of a deep friendship, partnership, or marriage. The "you" and "me" become an "us."


Ways to Meditate

Just as there are numerous styles of hatha yoga, so there are many ways to meditate. The first stage of meditation is to concentrate on a specific object or establish a point of focus, with the eyes either opened or closed. Silently repeating a word or phrase, audibly reciting a prayer or chant, visualizing an image such as a deity, or focusing on an object such as a lighted candle in front of you are all commonly recommended points of focus. Observing or counting your breaths and noticing bodily sensations are also optional focal points. Let's take a closer look.

The Use of Sound. Mantra yoga employs the use of a particular sound, phrase, or affirmation as a point of focus. The word mantra comes from man, which means "to think," and tra, which suggests "instrumentality." Therefore, mantra is an instrument of thought. It also has come to mean "protecting the person who receives it." Traditionally, you can only receive a mantra from a teacher, one who knows you and your particular needs. The act of repeating your mantra is called japa, which means recitation. Just as contemplative prayer and affirmation need to be stated with purpose and feeling, a mantra meditation practice requires conscious engagement on the part of the meditator. Maharishi Mahesh Yogi's Transcendental Meditation (TM) espouses the practice of mantra yoga.

Chanting, an extension of mantra yoga, is a powerful way to enter into meditation. Longer than a mantra, a chant involves both rhythm and pitch. Western traditions use chants and hymns to invoke the name of God, to inspire, and to produce a spiritual awakening. Dating back to Vedic times, Indian chanting comes out of a tradition that believes in the creative power of sound and its potential to transport us to an expanded state of awareness. The rishis, or ancient seers, taught that all of creation is a manifestation of the primordial sound Om. Reflected in an interpretation of the word universe—"one song"—Om is the seed sound of all other sounds. Chanting Sanskrit often and properly produces profound spiritual and physical effects.

Many beginners find using a mantra in their meditation very effective and relatively easy. Chanting, on the other hand, can be intimidating for some people. If you feel awkward chanting on your own, use one of the many audiotapes of chants on the market, or participate in a group meditation where a meditation teacher leads the chant and the students repeat it. Although chanting in Sanskrit can be powerful, reciting a meaningful prayer or affirmation in any language can be effective.

The Use of Imagery. Visualizing is also a good way to meditate; one that beginners often find easy to practice. Traditionally, a meditator visualizes his or her chosen deity—a god or goddess-in vivid and detailed fashion. Essentially any object is valid.

Some practitioners visualize a natural object such as a flower or the ocean; others meditate on the chakras, or energy centers, in the body. In this type of meditation, you focus on the area or organ of the body corresponding to a particular chakra, imagining the particular color associated with it.

Gazing. Another variation on the use of imagery is to maintain an open-eyed focus upon an object. This focus is referred to as drishti, which means "view," "opinion," or "gaze." Again the choices available to you here are virtually limitless. Candle gazing is a popular form of this method. Focusing on a flower in a vase, or a statue, or a picture of a deity are other possibilities.

Use this technique with your eyes fully opened or partially closed, creating a softer, diffused gaze. Many of the classical hatha yoga postures have gazing points, and the use of drishti is especially emphasized in the Ashtanga style of hatha yoga. Many pranayama techniques also call for specific positioning of the eyes, such as gazing at the "third eye," the point between the eyebrows or at the tip of the nose.

Breathing. Using the breath as a point of focus is yet another possibility. You can do this by actually counting the breaths as you would in pranayama practice. Ultimately, however, meditating on the breath just means purely observing the breath as it is, without changing it in any way. In this instance, the breath becomes the sole object of your meditation. You observe every nuance of the breath and each sensation it produces: how it moves in your abdomen and torso, how it feels as it moves in and out of your nose, its quality, its temperature, and so on. Though you are fully aware of all these details, you don't dwell on them or judge them in any way; you remain detached from what you're observing. What you discover is neither good nor bad; you simply allow yourself to be with the breath from moment to moment.

Breath observance is the predominant technique used by practitioners of vipassana, commonly referred to as "insight" or "mindfulness" meditation. Popularized by such renowned teachers such as Thich Nhat Hanh, Jack Kornfield, and Jon Kabat-Zinn, this is a form a Buddhist practice. The word vipassana, which literally means "to see clearly" or "look deeply," is also interpreted to mean "the place where the heart dwells," and reflects the premise that thought arises out of our hearts.

Physical Sensations. Another way to meditate is to watch a physical sensation. Practice this with the same degree of detail as you would when watching the breath. In this context, you will look deeply at, or penetrate, a particular sensation that draws your attention, such as how hot or cool your hands feel. The increased sensitivity you gained due to your asana practice may provide you with other points of focus: the strength of your spine or the suppleness you feel in your lower body, for example. Observing a particular emotion or any specific area of discomfort is also a possibility. Whatever you choose remains your point of focus for the whole practice. You may find that observing a physical sensation can be more challenging than observing the breath. For most beginners, mantras, chants, and visualizations offer more tangible ways to replace or calm the scattered thoughts of our minds, which seem to be perpetually on sensory overload.

Meditation Postures

Sitting. Although you can meditate, or become fully absorbed in any activity or position of stillness, sitting is the most commonly recommended posture. There are a number of classic seated poses, but Sukhasana (Easy Cross-Legged Pose) is obviously the most basic. More flexible meditators prefer Padmasana (Lotus Pose).

Sitting in a chair also works. It's no less effective and certainly no less spiritual, and it's often the best choice for beginners. The most important things are that your spine remain upright and that you feel steady and comfortable, the same two qualities necessary for performing asanas. To maximize comfort on the floor, place a cushion or folded blanket under your buttocks to elevate them and gently guide your knees down toward the floor. This helps support the natural lumbar curve of the lower back. Some people prefer kneeling "Japanese-style." You can buy small, slanted wooden benches for this position.

Relax your arms and place your hands on your thighs or in your lap, with the palms in a relaxed position facing up or down. Roll your shoulders back and down and gently lift the chest. Keep your neck long and the chin tilted slightly downward. Depending upon which technique you are following, the eyes may be opened or closed. Breathing is natural and free.

Walking. A moving meditation—highly recommended by many teachers—may be an enjoyable option for you. The challenge of this form is to walk slowly and consciously, each step becoming your focal point. Destination, distance, and pace are all incidental. Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. If that feels awkward or difficult, just breathe freely. Although you can practice walking meditation anywhere, choose a setting you particularly love—the ocean, a favorite park, or a meadow. Remember, getting somewhere is not the issue. Rather, the complete involvement in the act of walking becomes your meditation.

Standing. Standing is another meditation practice that can be very powerful. It is often recommended for those practitioners who find that it builds physical, mental, and spiritual strength. Stand with your feet hip- to shoulder-distance apart. Knees are soft; arms rest comfortably at your sides. Check to see that the whole body is aligned in good posture: shoulders rolled back and down, chest open, neck long, head floating on top, and chin parallel to the floor. Either keep your eyes opened or softly close them.

Reclining. Even though lying down is associated with relaxation, the classic corpse posture, Savasana, is also used for meditation. Lie down on your back with your arms at your sides, palms facing upward. Touch your heels together and allow the feet to fall away from one another, completely relaxed. Although your eyes may be opened or closed, some people find it easier to stay awake with their eyes open. A supine meditation, although more physically restful than other positions, entails a greater degree of alertness to remain awake and focused. Therefore, beginners may find it more difficult to meditate in this position without falling asleep.

The Benefits of Meditation

Research has confirmed what the yogis of ancient times already knew: Profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and in the involuntary processes of the body.

This is how it works. An instrument called an electroencephalograph (EEG) records mental activity. During waking activity, when the mind constantly moves from one thought to another, the EEG registers jerky and rapid lines categorized as beta waves. When the mind calms down through meditation, the EEG shows waves that are smoother and slower, and categorizes them as alpha waves. As meditation deepens, brain activity decreases further. The EEG then registers an even smoother, slower pattern of activity we call theta waves. Studies on meditators have shown decreased perspiration and a slower rate of respiration accompanied by a decrease of metabolic wastes in the bloodstream. Lower blood pressure and an enhanced immune system are further benefits noted by research studies.

The health benefits meditation produces naturally reflect the mental and physical effects of this process. At the very least, meditation teaches you how to manage stress; reducing stress in turn enhances your overall physical health and emotional well-being. On a deeper level, it can add to the quality of your life by teaching you to be fully alert, aware, and alive. In short, it is a celebration of your self. You are not meditating to get anything, but rather to look at and let go of anything you do not need.

Starting Your Own Meditation Practice

Add it to the end of your asana practice, or set aside another block of time. The important thing is that you find a time that works best for you. Don't do too much too soon; you're apt to get discouraged and stop altogether.

When and Where to Practice

To establish consistency, meditate at the same time and in the same place every day. Choose a place that is quiet, one that is pleasant, where you'll be undisturbed.

Traditionally, the morning is considered the optimal time because you are less likely to be distracted by the demands of your day. Many people find that a morning meditation helps them enter the day with a greater degree of equanimity and poise. However, if a morning practice is a struggle, try an afternoon or early evening meditation.

If you are new to yoga and meditation, you may find adding five or 10 minutes of meditation at the end of your asana practice enough. When meditating independently of your yoga practice, a 15- to 20-minute time frame seems manageable for most beginners.


Posture

Choose a position that works for you. If you prefer sitting, either on a chair or on the floor, keep the spine erect and the body relaxed. Your hands should rest comfortably on your lap or thighs, with the palms up or down. If you choose to walk or stand, maintaining good posture is also critical, with your arms hanging freely by your sides. When lying down, place yourself in a symmetrical and comfortable position with the appropriate support under your head and knees if needed.

Method

Decide on your point of focus. If sound appeals to you, create your own mantra, silently or audibly repeating a word or phrase that is calming to you, such as "peace," "love," or "joy."

Affirmations also work. "I am relaxed" or "I am calm and alert" as you breathe out. Using a tape of chants or listening to a relaxing piece of music are also options.

If you choose imagery, visualize your favorite spot in nature with your eyes closed, or gaze upon an object placed in front of you: a lighted candle, a flower, or a picture of your favorite deity.

One way to observe the breath is to count it: Breathe in for three to seven counts and breathe out for the same length of time. Then shift to simply observing the breath, noticing its own natural rhythm and its movement in your torso.

Whichever posture and method you choose, stick with them for the duration of your meditation period. Indeed, once you find what works for you, you'll want to maintain that practice indefinitely.

Do not be surprised or discouraged by how frequently your thoughts wander. When you realize that your mind has become distracted, simply return to your chosen point of focus.

How Do You Know If It's Working?

At the beginning you might feel uncomfortable meditating—sitting for 20 minutes may cause your legs to fall asleep or cramp up, walking slowly may bring up feelings of impatience or agitation, and reclining poses may merely make you fall asleep. Conversely, you may have some profound experiences the first few times you sit, only to spend the next few frustrating days trying to duplicate them. Relax. Meditation shouldn't cause you to feel unreasonably stressed or physically uncomfortable. If it does, reduce the length of your practice time or change your position (from walking to sitting; from sitting to standing). If that doesn't work, go back to incorporating a few minutes of meditation into your asana practice instead of holding onto a formal practice. After a few days, try returning to your normal meditation routine.

If you continue having trouble with your meditation practice, you may need to seek the guidance of an experienced teacher or the support of a group that meets regularly to meditate together. Indications of your progress, with or without a teacher or group, are feelings of mental calm and physical comfort, and the ability to be present in all your experiences.