TO THE BEGINNERS
“The signs of perfection in
hatha yoga are: a lithe body, harmonious speech, perception of
the inner sound (nada), clear eyes, health, controlled seminal
flow, increased gastric fire, and purity of the nadis”. (“Hatha
Yoga Pradipika” by Svatmarama)
We can also add here that the movements
become smoother, the voice deeper and softer, one sleeps less,
increases ability to concentrate and memorize, and life becomes
more rational and effective, and so on. But even that is enough
to get interested in yoga and to try it yourself.
However very often at the first lesson
we come across certain difficulties: as to make things worse the
body refuses to obey notwithstanding that the asanas ( asana –
the body posture) doesn't seem to be difficult. The feeling of
some sort of abnormality arises. And these are very simple things.
Here we understand that even thinking about advanced asanas is
a waste of time. Then we are told that one or two lessons a week
is not enough, that we have to practice on our own. But where
is the time?!! We all have families, kids, work, studies… The
initial interest vanishes; we give yoga up for lost and the stories
of the benefits of yoga are interpreted as a fairytale.
But be patient. Perform an experiment.
You will need some time for it – not a week and not a month. Take
a year. Arm yourself with a firm intention
to follow the chosen path. Set the only target that
is the culmination of yoga – the union with Absolute.
Anything else you really deserve you will get on the
Way .
Yoga classes
• Enrolling in a yoga
class you make a certain commitment to plan your schedule so that
you have time for the lessons.
• Remember! Yoga is not
sport and it is not for already flexible and strong people. It
is not right to think that at your first lesson you will be able
to perform all the asanas perfectly. First of all there is no
end to perfection. Take yourself as you are. We
all were beginners once and experienced pain and difficulties.
• Do not expect the teacher
to nurse you along, but develop attentiveness .
• For greater effectiveness
the lessons are built as one flow. We advise you to be involved
in what we all do. Listen carefully to the explanations and try
to copy.
• Don't practice too hard
at the beginning. Start in an easy way but try to follow the stream
of movements and actions. Listen to the body, study its potential
and reactions, and get acquainted with the possible movements.
• You may ask short questions
during the lesson but avoid long discussions for it can break
the structure of the lesson.
• If you have any questions
to ask you are welcome to stay after the lesson, come earlier
or make an appointment with the teacher.
• As you sharpen your
skills pay more attention to the harmony of the movements and
respiration.
• Follow the pattern of
the lesson but take short breaks if needed or perform an asana
in a simpler way.
• Do not compare yourself
with the others, do not look around. A yoga lesson is the time
when you can be alone with yourself. Keep carefully and use effectively
every moment of that time.
Individual
practice
• Ask the teacher to help
you to make the first set to practice at home. Combine asanas,
pranayama and meditation .
• If it is difficult to
find the time for the individual practice, please, take into consideration
the time you spend in front of the television, reading newspapers
and listening to the same stories. Remember! Television and newspapers
not only steal you time but also loosen you willpower and create
zombies.
• You may divide your
set into shorter ones and practice during the day. Here self-discipline
comes first.
• We suggest keeping a
yoga diary that helps to observe what you do and how often you
do it.
• Learn about “ Shatkarma
” techniques of tuning and purification. Choose those techniques
that seem beneficial. Start with one and as you get used to it
add new ones.
General recommendations
• Eat lightly or not at
all at least an hour before the class.
• Bring a bottle of water
with you.
• Visit the toilet any
time you feel like it.
• We advise you to have
your own yoga mat. It is not hygienic to practice on somebody's
yoga mat.
• Avoid talking about
your yoga practice –it is the fastest way to lose your initiative.
• On the way you will
experience certain changes that you will certainly like. Do not
try to emphasize them or/and demonstrate them. Do not fall into
self-admiration. It destroys your practice, slows down the progress
if does not stop it at all. When the changes become a part of
you they are seen even without any effort.
• Be careful choosing
books on yoga, there are many superficial ones, verging on charlatanism.
Do not look for simplicity, easiness, endless comfort, quickness.
Do not deceive yourself and you will never be deceived.
• Reading the
real yoga books make one purer and wiser, and does not
leads away from the reality. Here we recommend “Gheranda Samhita”,
“Hatha Yoga Pradipica” of Svatmarama, and “Yoga Sutras” of Patanjali,
"Bhagavad-Gita". All works by Svami Satyananda Sarasvati
are also highly recommended. These books are very inspiring and
helpful on the Way of Yoga.
• Asanas are the seen
but not the only part of the yoga practice. Asanas become more
effective when combined with breathing exercises ( pranayama ),
visualizations, energetic locks ( bandha ) and other techniques
that are the inner components of the practice. To perform these
techniques you do not have to be strong, flexible and stretched
out but if you practice in a proper way and regularly your body
will be strong, flexible and stretched out. Along with the body
you personality will change, and bad habits and qualities you
possess will be supplanted by better ones.
• Whatever you do, especially
when you practice be positive.
• Breathe slowly, deeply,
using all of your lungs.
• Enjoy the harmony of
breathing and movements.
• Move consciously, beautifully,
slowly and smoothly, getting maximum pleasure.
• Performing any movement
try to stretch out in the space to the infinity.
• Do not look for company
for doing yoga. Yoga is the Way of an individual. But it does
not mean that you have to become unsociable.
• Integrate your practice
harmoniously into your life so that as not to inflict loss on
responsibilities that you already have (family, children). Do
not avoid difficulties of the everyday routine but learn to be
elevated over them, to be bigger than problems. If the practice
is used to avoid stress or to hide from the everyday problems
it means that it is similar to drug addiction. Turn stress from
the enemy into the ally. Learn to take everything as it is. In
this case any stressful situation is regarded not as a hindrance
or a threat to your life or reputation, but as a chance to learn
more about yourself, to self-study. This approach completely changes
the understanding of the reality itself.
• Open your heart to Universal
Love. This Love does not have anything in common with our traditional
understanding of love of one to another. Everything you do - do
with Love. In the morning, before practicing yoga, during meditation
and before falling asleep just ask to be blessed by it and the
wonder will happen.
• Be careful! Ego and
laziness are the main obstacles in Yoga.
• Listen carefully to
the senses and feelings you have, but avoid making up anything
that is not true to you.
• Do not hurry up, but
go ahead. Do not turn from the chosen Way for a year. Than look
back and see where you were and where you are now. The diffidence
will be striking!
"Yoga House" - 0546-455-230