BENEFITS OF YOGA Becky Watkins, MPS, CT. BENEFITS OF YOGA PHYSICAL BENEFITS MENTAL BENEFITS ...

BENEFITS OF YOGABENEFITS OF YOGA

Becky Watkins, MPS, CT Becky Watkins, MPS, CT

BENEFITS OF YOGABENEFITS OF YOGA

PHYSICAL BENEFITSPHYSICAL BENEFITS

MENTAL BENEFITSMENTAL BENEFITS

SPIRITUAL BENEFITSSPIRITUAL BENEFITS


Creates a toned, flexible, and strong Creates a toned, flexible, and strong bodybody

Improves postureImproves posture Improves energy levelImproves energy level Helps maintain a balanced metabolismHelps maintain a balanced metabolism


Enhances functioning of respiratory, Enhances functioning of respiratory, digestive, endocrine, reproductive and digestive, endocrine, reproductive and elimination systemselimination systems

Can reduce blood pressureCan reduce blood pressure Improves efficiency of lungsImproves efficiency of lungs Enhances sleepEnhances sleep


Promotes cardiovascular and Promotes cardiovascular and circulatory healthcirculatory health

Relieves painRelieves pain Improves athletic performanceImproves athletic performance Improves balanceImproves balance


Calms the MindCalms the Mind

Attunes us to the EnvironmentAttunes us to the Environment

Concentration and Mental Clarity are Concentration and Mental Clarity are EnhancedEnhanced


Reduces Stress and AnxietyReduces Stress and Anxiety

Encourages positive thoughts and self-Encourages positive thoughts and self-acceptanceacceptance

Promotes FlexibilityPromotes Flexibility


Awakens the SpiritAwakens the Spirit

Builds healthy spiritual awarenessBuilds healthy spiritual awareness

Promotes interdependence between Promotes interdependence between mind, body, and spirit.mind, body, and spirit.


Enhances the concept of Oneness of Enhances the concept of Oneness of all thingsall things

Personal energy connects to divine Personal energy connects to divine energyenergy

TAI CHI CHIH TAI CHI CHIH GLOSSARYGLOSSARY

From the Writings of Justin StoneFrom the Writings of Justin Stone

Bubbling SpringBubbling SpringKnown as Known as Hsueh Hsueh in Chinese, this refers to in Chinese, this refers to the sole of the foot, a key point in the sole of the foot, a key point in Acupuncture. It is the focus of concentration Acupuncture. It is the focus of concentration in Tai Chi Ch’uan teachers say that the Chi in Tai Chi Ch’uan teachers say that the Chi Energy is drawn up through the soles of the Energy is drawn up through the soles of the feet (Hsueh) and distributed by the waist, feet (Hsueh) and distributed by the waist, which must be exceptionally pliable.which must be exceptionally pliable.

TAI CHI CHIH TAI CHI CHIH

ChiChiThis word has many meanings in Chinese, This word has many meanings in Chinese, but in this case refers to the Vital Force, the but in this case refers to the Vital Force, the Intrinsic Energy that flows through the Intrinsic Energy that flows through the Meridan Channels of the body. It is known Meridan Channels of the body. It is known as Ki in Japanese, and can be referred to as as Ki in Japanese, and can be referred to as Prana, Saki, or Kundalini in Indian Prana, Saki, or Kundalini in Indian languages.languages.

TAI CHI CHIHTAI CHI CHIH

ChihChihThis word also has many meanings. In Tai This word also has many meanings. In Tai Chi Chih, the Chih means knowledge of Chi Chih, the Chih means knowledge of knowing.knowing.


Chi KungChi KungThe The CHICHI can be separated into Yin Chi and can be separated into Yin Chi and Yang Chi, and the primary purpose of Chi Yang Chi, and the primary purpose of Chi Kung practices such as Tai Chi Chih and Tai Kung practices such as Tai Chi Chih and Tai Chi Ch’uan is to circulate and balance this Chi Ch’uan is to circulate and balance this Chi. Chi Kung is the science of the Chi. Chi Kung is the science of the circulation of the Chi.circulation of the Chi.


Energy SeaEnergy SeaAround the Tan Tien, the spot two inches Around the Tan Tien, the spot two inches below the navel, there is believed to be a below the navel, there is believed to be a great reservoir of intrinsic energy, the great reservoir of intrinsic energy, the Energy Sea where the Chi is stored. It is Energy Sea where the Chi is stored. It is from here that adepts in Karate and Aikido from here that adepts in Karate and Aikido bring the energy with a great shout when bring the energy with a great shout when they smash their fists through blocks of they smash their fists through blocks of wood, or perform similar stunts.wood, or perform similar stunts.


Heart-FireHeart-FireThe physical heart is the great Yang (positive) in The physical heart is the great Yang (positive) in the body, and corresponds to the sun in the the body, and corresponds to the sun in the heavens. The Yang Chi (energy from the heart heavens. The Yang Chi (energy from the heart level) is to be brought down to the spot two inches level) is to be brought down to the spot two inches below the navel, or to the soles of the feet in Tai below the navel, or to the soles of the feet in Tai Chi practice, for healing purposes. The Chi of the Chi practice, for healing purposes. The Chi of the great Yang, the heart, is thus the Heart-Fire.great Yang, the heart, is thus the Heart-Fire.


Tai Chi ChihTai Chi ChihA series of twenty separate movements that A series of twenty separate movements that strongly circulates the Chi. Based on strongly circulates the Chi. Based on ancient principles, it was developed by ancient principles, it was developed by Justin Stone and first taught in 1974.Justin Stone and first taught in 1974.


Tai Chi Ch’uanTai Chi Ch’uanFirst of the Martial Arts, formerly called First of the Martial Arts, formerly called Shadow-Boxing. Over a thousand years old Shadow-Boxing. Over a thousand years old in China, such disciplines as Karate and in China, such disciplines as Karate and Aikido are thought to be derived from it. The Aikido are thought to be derived from it. The classical form is a long dance of 108 classical form is a long dance of 108 movements, a true Moving Meditation.movements, a true Moving Meditation.


T’an T’ienT’an T’ien(pronouncing dantienne) The spot two (pronouncing dantienne) The spot two inches below the navel.inches below the navel.


Tai ChiTai ChiSupreme Ultimate; a synonym of Tao.Supreme Ultimate; a synonym of Tao.


TaoTaoChinese word for Reality, seen by Chinese Chinese word for Reality, seen by Chinese sages as a moving force, a flowing stream sages as a moving force, a flowing stream with which we should accord. It is often with which we should accord. It is often called Supreme Ultimate. Taoism is a called Supreme Ultimate. Taoism is a philosophy that became a religion based on philosophy that became a religion based on the concept of the all-embracing Tao.the concept of the all-embracing Tao.


Yin /YangYin /YangJuxtaposition of any polarity, such as negative and Juxtaposition of any polarity, such as negative and positive. All Chinese cosmology is based on the positive. All Chinese cosmology is based on the interplay of these two types of energy, and the interplay of these two types of energy, and the Moving Meditations attain their great benefits Moving Meditations attain their great benefits through balancing of the circulated Yin-Yang through balancing of the circulated Yin-Yang energies. It is said by some scholars that the energies. It is said by some scholars that the development of the computer was largely due to development of the computer was largely due to the Yin-Yang theory.the Yin-Yang theory.

Walking MeditationWalking MeditationOn-line Instruction with Charles MacInerneyOn-line Instruction with Charles MacInerney

Walking Meditation is a wonderful initiation for Walking Meditation is a wonderful initiation for beginners into the art of Meditation. It is easy to beginners into the art of Meditation. It is easy to practice, and enhances both physical, mental and practice, and enhances both physical, mental and spiritual well-being. It is especially effective for spiritual well-being. It is especially effective for those who find it difficult to sit still for long periods those who find it difficult to sit still for long periods of time. Some people enjoy practicing in a of time. Some people enjoy practicing in a beautiful outdoor setting, like a park. Others prefer beautiful outdoor setting, like a park. Others prefer to practice indoors, due to poor weather, or desire to practice indoors, due to poor weather, or desire for privacy. for privacy.


Walking Meditation should generally be Walking Meditation should generally be practiced for between 15 minutes to 1 hour. practiced for between 15 minutes to 1 hour. A 20 minute walking meditation can also be A 20 minute walking meditation can also be used as a break between two 20 minute used as a break between two 20 minute sitting meditations, allowing 1 hour of sitting meditations, allowing 1 hour of meditation without placing undue demands meditation without placing undue demands on the practitioner. on the practitioner.


You can practice indoors by walking around You can practice indoors by walking around the perimeter of your largest room. If you the perimeter of your largest room. If you practice outdoors choose a scenic and quiet practice outdoors choose a scenic and quiet setting. Walk without a destination. Wander setting. Walk without a destination. Wander aimlessly without arriving, being somewhere aimlessly without arriving, being somewhere rather than going somewhere. rather than going somewhere.


Start out walking a little faster than normal, and Start out walking a little faster than normal, and gradually slow down to a normal walking speed, gradually slow down to a normal walking speed, and then continue to slow down until you start to and then continue to slow down until you start to feel artificial or off balance. Speed up just enough feel artificial or off balance. Speed up just enough to feel comfortable, physically and psychologically. to feel comfortable, physically and psychologically. At first you may need to walk fairly fast to feel At first you may need to walk fairly fast to feel smooth in your gait, but with practice, as your smooth in your gait, but with practice, as your balance improves, you should be able to walk balance improves, you should be able to walk more slowly. more slowly.


Be mindful of your breathing, without trying Be mindful of your breathing, without trying to control it. Allow the breath to become to control it. Allow the breath to become diaphragmatic if possible, but always make diaphragmatic if possible, but always make sure your breathing feels natural, not sure your breathing feels natural, not artificial. Allow the breath to become artificial. Allow the breath to become circular, and fluid. circular, and fluid.


Walk with 'soft vision' allowing the eyes to relax Walk with 'soft vision' allowing the eyes to relax and focus upon nothing, while aware of and focus upon nothing, while aware of everything. Smile softly with your eyes (see Mirror everything. Smile softly with your eyes (see Mirror Exercise in Vision Chapter for details). Gradually Exercise in Vision Chapter for details). Gradually allow the smile to spread from your eyes to your allow the smile to spread from your eyes to your face and throughout your body. This is called an face and throughout your body. This is called an "organic smile" or a "thalamus smile". Imagine "organic smile" or a "thalamus smile". Imagine every cell of your body smiling softly. Let all worry every cell of your body smiling softly. Let all worry and sadness fall away from you as you walk. and sadness fall away from you as you walk.


Walk in silence, both internal and external. Walk in silence, both internal and external.


Be mindful of your walking, make each step Be mindful of your walking, make each step a gesture, so that you move in a state of a gesture, so that you move in a state of grace, and each footprint is an impression of grace, and each footprint is an impression of the peace and love you feel for the universe. the peace and love you feel for the universe. Walk with slow, small, deliberate, balanced, Walk with slow, small, deliberate, balanced, graceful foot steps. graceful foot steps.


After a while, when both the breath and the After a while, when both the breath and the walking have slipped into a regular pattern of their walking have slipped into a regular pattern of their own accord, become aware of the number of own accord, become aware of the number of footsteps per breath. Make no effort to change the footsteps per breath. Make no effort to change the breath, rather lengthen or shorten the rhythm of breath, rather lengthen or shorten the rhythm of your step just enough so that you have 2, 3 or 4 your step just enough so that you have 2, 3 or 4 steps per inhalation and 2, 3 or 4 steps per steps per inhalation and 2, 3 or 4 steps per exhalation. Once you have discovered your exhalation. Once you have discovered your natural rhythm, lock into it, so that the rhythm of natural rhythm, lock into it, so that the rhythm of the walking sets the rhythm for the breath like a the walking sets the rhythm for the breath like a metronome. metronome.


After several weeks of regular practice you may After several weeks of regular practice you may experiment with the ratios adding a foot step to experiment with the ratios adding a foot step to your exhalation and later to your inhalation as well. your exhalation and later to your inhalation as well. Whatever ratio of steps-to-breath that you settle Whatever ratio of steps-to-breath that you settle on, it should feel comfortable, and you should be on, it should feel comfortable, and you should be able to maintain it for the duration of the able to maintain it for the duration of the meditation comfortably. After several months you meditation comfortably. After several months you may find your lung capacity improving. If you are may find your lung capacity improving. If you are comfortable, lengthen your breath an extra step comfortable, lengthen your breath an extra step but avoid trying to slow the breath too much or you but avoid trying to slow the breath too much or you will do more harm than good. will do more harm than good.


Notice the beauty of your surroundings, both Notice the beauty of your surroundings, both externally and internally. Smile with every externally and internally. Smile with every cell in your body. cell in your body.

BENEFITS OF YOGABENEFITS OF YOGAReferencesReferences

www.kripaluyoga.org

www.yogajournal.com

www.taichichih.org

www.yogateacher.com/text/meditation/on-line/walking.htmlwww.yogateacher.com/text/meditation/on-line/walking.html

"Peace Is Every Step: The Path of Mindfulness in "Peace Is Every Step: The Path of Mindfulness in Everyday Life" By Thich Nhat Hanh Foreword by H.H. the Everyday Life" By Thich Nhat Hanh Foreword by H.H. the Dalai Lama, published by Bantam Books. Dalai Lama, published by Bantam Books.

http://www.kripaluyoga.org/

http://www.yogajournal.com/

http://www.taichichih.org/

Additional ResourcesAdditional Resources

T’AI CHI CHIHT’AI CHI CHIHA Moving MeditationA Moving Meditation

IT IS ESSENTIAL TO PRACTICE T’AI CHI CHIH ON A REGULAR BASIS. IT IS ESSENTIAL TO PRACTICE T’AI CHI CHIH ON A REGULAR BASIS.

AS THE CHINESE SAY:AS THE CHINESE SAY:““YOU CANNOT APPEASE THE HUNGER BY READING THE MENU.”YOU CANNOT APPEASE THE HUNGER BY READING THE MENU.”

THE T’AI CHI CHIH MOVEMENTSTHE T’AI CHI CHIH MOVEMENTS

Rocking MotionRocking Motion 9,18 or 36 times9,18 or 36 times Bird Flaps its WingsBird Flaps its Wings 3 sets of 33 sets of 3 Around the PlatterAround the Platter 9 times to each side9 times to each side Variation of around the PlatterVariation of around the Platter 9 times to each side9 times to each side Bass DrumBass Drum 9 times to each side9 times to each side Daughter on the MountaintopDaughter on the Mountaintop 9 times to each side9 times to each side Daughter in the ValleyDaughter in the Valley 9 times to each side9 times to each side Carry the Ball to the SideCarry the Ball to the Side 3 x left and 3 x right3 x left and 3 x right


Push PullPush Pull 9 times9 times Pulling in the EnergyPulling in the Energy 9 times to each side9 times to each side Pulling TaffyPulling Taffy 6 times6 timesPulling Taffy-Pulling Taffy-

– 1st Variation-Anchor Step 1st Variation-Anchor Step 6 sets6 sets– 2nd Variation-Wrist Circles2nd Variation-Wrist Circles 6 sets6 sets– 3rd Variation-Perpetual Motion3rd Variation-Perpetual Motion 18 times18 times

Working the PulleyWorking the Pulley 9 times to each side9 times to each side Light at the Top of the Head/Light at the Top of the Head/ Light at the TemplesLight at the Temples 2 x each then 2 x each then

circle 6 to 9xcircle 6 to 9x Joyous BreathJoyous Breath 3 of 4 breaths3 of 4 breaths


Daughter in the ValleyDaughter in the Valley

Passing CloudsPassing Clouds 18 times to the right18 times to the right Six Healing SoundsSix Healing Sounds 3 times each,3 times each,

end with 5 “Schwee’s”end with 5 “Schwee’s” -Ho-Ho (pronounced “Ho”) Heart (pronounced “Ho”) Heart -Hu (pronounced “Who”) Spleen-Hu (pronounced “Who”) Spleen -Tu (pronounced “Tsu”) Liver-Tu (pronounced “Tsu”) Liver -Hsu (pronounced “Shoe”) Lungs-Hsu (pronounced “Shoe”) Lungs

Joy in All ThingsJoy in All Things

The cloud does not insist upon its The cloud does not insist upon its form,form,

The wave does not force its way The wave does not force its way Over the ocean,Over the ocean,So why should you clutch so tightlySo why should you clutch so tightlyYour little map?Your little map?Follow your heartFollow your heartAnd know joy in all things.And know joy in all things.The path of freedom The path of freedom Has no markers,Has no markers,Yet leads to fulfillment:Yet leads to fulfillment:

..

The path of confusionThe path of confusionIs crowded with signs Is crowded with signs Pointing in all directions.Pointing in all directions.The Great Way is a humble, The Great Way is a humble, Solitary pathSolitary pathLeading home;Leading home;Follow it closely and be guided.Follow it closely and be guided.

How do you know you are on the How do you know you are on the way?way?

When your map no longer serves When your map no longer serves you.you.

Haven TrevinoHaven Trevino

Breathe! You are AliveBreathe! You are AliveBreathe for your joyBreathe for your joy

to be steady and calm.to be steady and calm.

Breathe for your sorrowBreathe for your sorrow

to flow away.to flow away.

Breathe to renewBreathe to renew

every cell in your blood.every cell in your blood.

Breathe to renewBreathe to renew

the depths of consciousnessthe depths of consciousness

Breathe and you dwellBreathe and you dwell

in the here and now. in the here and now.

Breathe and all you touchBreathe and all you touch

is new and real.is new and real.

Annabel LaityAnnabel Laity

Everything is Your LifeEverything is Your Life

Whatever you encounter,Whatever you encounter,

Day and night,Day and night,

Is your life;Is your life;

You should therefore give yourselfYou should therefore give yourself

To each situation as it arisesTo each situation as it arises

From moment to momentFrom moment to moment

Use your life energyUse your life energy

towards that purpose, so thattowards that purpose, so that

from the circumstances that from the circumstances that

befall you, you may createbefall you, you may create

a harmonious lifea harmonious life

with all thingswith all things

in their rightful place. in their rightful place.

Zen matster Dogen (AD 1200-53)Zen matster Dogen (AD 1200-53)

Reminders for Meaningful Reminders for Meaningful PracticePractice

Wrists LooseWrists Loose Back, neck and head in Back, neck and head in

alignmentalignment Arms and torso moving at Arms and torso moving at

the same speedthe same speed Elbows close to your bodyElbows close to your body Sinking down before each Sinking down before each

movementmovement Upper body held light as if Upper body held light as if

hollowhollow

Head straight, not bobbingHead straight, not bobbing Leading from the t’an t’ienLeading from the t’an t’ien Gaze soft, focused aheadGaze soft, focused ahead Knees flexed (soft) Knees flexed (soft)

throughout movesthroughout moves Total weight shift onto Total weight shift onto

each legeach leg Concentration in soles of Concentration in soles of

the feetthe feet Softness and continuitySoftness and continuity Gentle conclusionGentle conclusion

Adapted fromAdapted fromTHE ESSENCE OF T’AI CHI CHIHTHE ESSENCE OF T’AI CHI CHIH

By Justin StoneBy Justin Stone

Softness and continuity are the Essence Softness and continuity are the Essence of T’ai Chi Chih. It is the soft water that of T’ai Chi Chih. It is the soft water that wears away the hard rock, the tongue wears away the hard rock, the tongue outlasts the teeth. Hardness and outlasts the teeth. Hardness and confrontation are brittle and destructive, confrontation are brittle and destructive, softness and a gentle manner of thinking softness and a gentle manner of thinking are life-enriching.are life-enriching.

Look at the contrast between the oak Look at the contrast between the oak tree and the bamboo. When a storm tree and the bamboo. When a storm comes, the sturdy oak stands solid comes, the sturdy oak stands solid against the wind until it is overcome and against the wind until it is overcome and breaks and dies. The bamboo, breaks and dies. The bamboo, however, bends with the wind, and when however, bends with the wind, and when the storm has passed, snaps back into the storm has passed, snaps back into place, unharmed. Softness proves more place, unharmed. Softness proves more durable than hardness. Assertiveness durable than hardness. Assertiveness takes a back seat to gentle firmness.takes a back seat to gentle firmness.

T’ai Chi Chih becomes a way of life. The T’ai Chi Chih becomes a way of life. The gentle movements form a Moving gentle movements form a Moving Meditation and an exercise of great Meditation and an exercise of great efficiency – exercising the inner organs efficiency – exercising the inner organs and promoting healing. Eventually it and promoting healing. Eventually it goes beyond this and permeates the life-goes beyond this and permeates the life-style of the practitioner.style of the practitioner.

With the soft and rhythmic movement With the soft and rhythmic movement comes a quieting of the emotions. The comes a quieting of the emotions. The Chi circulates and is balanced bringing Chi circulates and is balanced bringing one to a relaxed and meditative state. one to a relaxed and meditative state. Since this is cumulative, the practice of Since this is cumulative, the practice of T’ai Chi Chih in the morning or in the T’ai Chi Chih in the morning or in the afternoon before dinner (or both) can afternoon before dinner (or both) can become a very pleasant habit that builds become a very pleasant habit that builds up the Vital Force stored in the bones up the Vital Force stored in the bones and below the navel. With this and below the navel. With this accumulation we begin to notice the accumulation we begin to notice the rapid growth of intuition, creativity, and a rapid growth of intuition, creativity, and a strength far different from muscular strength far different from muscular strength. We find a growth of strength. We find a growth of confidence, belief in ourselves and in the confidence, belief in ourselves and in the center of our being.center of our being.

Dorene Krause,Dorene Krause,Accredited InstructorAccredited Instructor201-444-9712201-444-9712

BENEFITS OF YOGA Becky Watkins, MPS, CT. BENEFITS OF YOGA PHYSICAL BENEFITS MENTAL BENEFITS ...

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