Yoga is a journey of the self, through the self, to the self 

What does the word yoga mean?

The word Yoga has many translations and interpretations. This is because Yoga is thousands of years old.⁽¹⁾ It’s meaning has changed over time and many guru’s have given different interpretations. So, the meaning of the word Yoga, has evolved through different lineages.

It’s generally accepted that the word Yoga means Union.

Exactly what this ‘union’ is also has different interpretations. In most styles of yoga, we learn that union means; The joining of the ‘separate ego self’ with your ‘higher self’.

In eastern philosophy that would be described as; Merging Atman (the individual self) with Brahman (universal principle, or absolute reality)…

Brihadaranyaka Upanishad manuscript page, verses 1.3.1 to 1.3.4

A translation regarding the Atman, from the Brihadaranyaka Upanishad⁽²⁾…

”Atman is the person in the earth and the person in the body… in fire and in speech; in wind and in breath; in the Sun and in the eye… in truth and truthfulness; in humanity and in the human; in the Self and in the self.”

A translation regarding Brahman, from the Svetashvatara Upanishad…

”with the nature of this self, as with a lamp, a practitioner of Yoga beholds here the nature of Brahman”

You’d be forgiven for thinking words like ‘higher self’ sound like some new age fantasy. However, these ideas and philosophies are akin to science. Any valuable authentic spiritual philosophy offers propositions that can and must be verified empirically (in your direct experience), that is,

So, in other words, if you apply yourself to the teachings for a certain length of time, it is likely that you will come to agree with many of these propositions offered, even if they are counter-intuitive at first.

So, through meditation and contemplation, we can not only understand, but also feel, then experience the higher self.

Journey to the Self

The quote at the top of this article is from the Bhagavad Gita⁽³⁾ I’ll attempt to give you an interpretation;

Yoga is a journey of the self
We start off as an individual self, looking for answers, or maybe looking to improve flexibility, or wellbeing, for example.

Through the self
We start to learn more about ourself and initially may feel some kind of ‘improvement’ in one way or another. Through deeper practice of Yoga, we might start to ask the question, what, or where is this ‘self’ I refer to.

To the Self
With either spiritual practice, guidance from a teacher, or even a sudden insight, we eventually experience the self we thought we were trying to improve, does not exist. Or at least not in the way we thought.

We realise that we are not our thoughts.

We are not our feelings.

We are not even our body.

The Self that seems to experience thoughts, feelings and body, is awareness. Or consciousness. Or being. Or God – different words for the same thing.

We only know of thoughts, feelings, bodily sensations, in fact, any experience whatsoever, because first we are aware of it.

This grounds us in the absolute knowing that our essential nature is awareness itself.

Hence, what we once thought was self (our name, thoughts, physical body etc.) is no longer a reasonable explanation for the self.

⁽¹⁾Many scholars still dispute how old yoga is, with some claims that yoga is 5,000 years old, some dating yoga to 10,000 years old. However, there is solid, reliable evidence that yoga has been consistently practice for 2,500 year

⁽²⁾One of the first Upanishadic scriptures of Hinduism. Date unknown – Estimated 7th to 6th centuries BCE.

⁽³⁾ A 700 verse Hindu scripture (part of an epic scripture, the Mahabharata), written at some point between 400 CE and 600 CE. The Bhagavad Gita translates to ‘Song of God’

1. The inhale
2. The retention
3. The exhale
4. The retention

Details and benefits of Sama Vritti

1. The inhalation – Puraka

On the inhalation, prana permeates every cell of the body. The physical benefits are:

• Concentrated inhalation helps to improve lung capacity
• Brings vitality to your cells
• Puraka (a deep rich inhalation) increases ones awareness.

2. The retention after the inhalation – Antar Kumbhaka

As we practice holding the breath and focus on equal breathe holds;

• Life force energy moves up the body, awakening Kundalini
• Our prana (life force energy) becomes clear and calm
• Equally distribution of energy to all organs of the body

3. The exhalation – Rechaka

• Can help release toxins from the body
• Can be beneficial for the immune system
• The exhale can be calming and soothing

4. The retention after the exhalation – Bahya Kumbhaka

• Experiencing inner peace and silence
• As Prana moves up from the Muladhara (base of the spine) to the brain, Muladhara becomes calms and we loose the sense of attachment from the material world.

I hope you too can experience the benefits of Sama Vritii

TAGS: Breathing exercises for anxiety  |  Anxiety relief   |  Yoga for anxiety  |  Pranayama breathing  |  reduce anxiety symptoms  |  Pranayama techniques

Many people suffer from anxiety. The symptoms can vary from person to person, but are typically characterised by excessive worry, difficulty concentrating, being easily startled or irritated, feeling restless or fidgety and difficulty sleeping. Breath work is an effective way to manage these symptoms. It’s a vast topic which can be approached in many different ways. Deep breathing, Yoga, Qigong among others are just a few of the methods that have been used successfully to reduce anxiety symptoms.

Breathing exercises can help you feel calm and relaxed, as well as switching on your parasympathetic nervous system (in other words, your state of rest and restore). Breathing exercises can also improve sleep quality, lower blood pressure and help slow down your thoughts / calm your mind, while you can also release anxiety using some kind of entertainment as a funsizedasian virtual girlfriend online, which is great for this purpose.

Introducing Pranayama Breathing

Pranayama is a Sanskrit word used in yoga which roughly translates to breath control or breath extension.

Prana = Breath
Yama = Control
Ayama = Extension

Pranayama can also mean extending ones vital life force, as the word Prana also translates to life force, similar to the English word vitality. Generally prana (with a lowercase p) translates to breath, where as Prana (with an uppercase P) translates to life force energy.

This is a very beginner friendly introduction to pranayama. The range of pranayama techniques is wide, and varies according to the discipline in which it is taught. And the depth of knowledge can go way beyond the scope of this article. An example of a more esoteric teaching on pranayama from The Hatha Yoga Pradipika, written in the 15th century, states: “When pranayama pierces the heart, the yogi becomes divine”

In order to do pranayama for anxiety relief, find a quiet, relaxing space where you won’t be disturbed and choose one of the pranayama breathing exercises below.

CAUTIONS & CONTRADICTIONS:  Pranayama is best learnt in person from an experienced yoga teacher. Whilst Pranayama is safe, there are a few precautions. I recommend that pregnant women or anyone with high blood pressure, heart problems, ear problems or lung issues, do not practice pranayama alone. Please seek the guidance of an experienced teacher.

Ujjayi Pranayama

One of the most essential pranayama techniques is Ujjayi Pranayama, meaning victorious breath or one who is victorious. In other traditions I’ve heard it called ocean breath and some shamans refer to it as wind breath or nature breath.

This technique is simple, yet hard to perform correctly. Some yoga teacher choose not to teach this technique, however I feel it’s fundamental to any good yoga practice.

Some of the benefits of Ujjayi Pranayama 

• Calms the mind
• Improves oxygen saturation
• Slows down the breathe
• Reduces anxiety
• Builds agni (internal fire)
• Helps control blood pressure
• Releases tension
• Activate the vagus nerve
• Turns on the rest and restore nervous system

How to do Ujjayi Pranayama

• Ujjayi breath is best practiced either seated or lying down*
• Breathe in and out through the nose
• You make a slight restriction in your throat, the sensation is the same as when whisper
• If you perform this correctly, you will notice your breath becomes deeper and longer
• You will notice your breath become more audible
• Continue to inhale and exhale through your nose while slightly restricting the throat
• Still struggling to feel it? Try saying the word ‘ha’ out loud. Now try saying ‘ha’ again, but with your mouth closed! Starting to feel it now? The slightly trickier part is getting the same feeling on the inhale, but with patience you’ll get there.
• Remember that when you first practice this, it’s not common to feel anxious (which is what we’re trying to get relief from). Don’t worry, remain calm and don’t be hard on yourself if you can’t feel it.

*When you can comfortably practice Ujjai breath it can be performed during your yoga poses

Sama Vritti Pranayama

You may have heard this breathing exercise called box breathing. In Yoga, it is called Sama Vritti, translating to equal flow.

Sama = Equal

Vritti = Flow

In Sama Vritti, the inhale, exhale and the retention between the breath are all equal. It may be useful to think about the breath in four parts;

1. Inhalation = Puraka
2. Breath retention after the inhale= Antar kumbhaka
3. Exhalation = Rechaka
4. Breath retention after the exhale = Bahya kumbhaka

Some of the benefits of Sama Vritti Pranayama 

• Calms the mind
• Easy to practice & remember
• Slows down the breath
• Helps you to become focused
• Helps you feel grounded
• Reduces anxiety
• Can improve your mood

As well as the general benefits listed above, each of the 4 stages of pranayama has it’s own benefits. If you’re interested in a more advanced explanation you can read my post titled: What are the benefits of Sama Vritti.

How to do Sama Vritti Pranayama

• Sama Vritti should be practiced either seated, with a straight spine, or lying down
• Breathe in and out through the nose
• Inhale for 4 seconds
• Hold the breath for 4 seconds
• Exhale for 4 seconds
• Hold the breathe for 4 seconds
• Repeat for 1 to 2 minutes

I hope you enjoyed reading about how to do yoga breathing exercises to reduce anxiety

TAGS: Breathing exercises for anxiety  |  Anxiety relief   |  Yoga for anxiety  |  Pranayama breathing  |  reduce anxiety symptoms  |  Pranayama techniques

Are you looking for beginners yoga classes in Solihull?

Yoga classes can help in so many ways. From the physical benefits of flexability, mobility, strength and even weight loss (depending on the kind of yoga).

Yoga has also been proven to positively impact our mental health from reducing stress and anxiety, helping alleviate depression and improving our overall sense of wellbeing.

Many students begin to take interest in the spiritual nature of yoga too, though that is optional.

The benefits of yoga in Solihull

It’s easy and convenient to take a yoga class online, there are plenty of free yoga classes on YouTube and dozens of yoga courses and drop in lessons to sign-up for on the internet. However, if you’re looking for beginners yoga classes, it’s important to find an expert yoga teacher who can guide you, make modifications and instruct you based on your specific goals. 

A good yoga studio will also have an uplifting vibe and should make you feel a welcome member of the yoga community.

Where to find beginners yoga in Solihull?

There are so many beginners yoga classes in Solihull. So where to begin and how to choose?… Finding your ideal yoga teacher is very personal. Yoga means many different things to different people. Movement & Mind’s founder, The Gentle Rebel takes yoga extremly seriously, however his teaching style is very claming and easy going.

The fundamentals of a yoga class at Movement & Mind include;

• Breathing exercises (Pranayama)
• Yoga poses (Asana)
• Meditation (Dhyana)
• Yoga philosophy intellectual knowledge gained through study (Apara Vidya) and spiritual or higher knowledge (Para Vidya) 

Not everyone is comfortable embracing all of those aspects of yoga, luckily there are yoga studios and gyms that run yoga classes that focus soley on the physical aspects of yoga.

If you’re interested in understanding how to integrate the ancient aspects of yoga into your modern life then Movement & Mind may well be what you’re looking for. And with a free yoga class, there’s no harm in giving it a try.

FREQUENTLY ASKED QUESTIONS

Do I need to be flexible to do yoga?
Definitely not, as you practice yoga more regularly you will naturally become more flexible. A good yoga teacher will be able to modify poses for you if you are struggling with your flexibility and please do not be put off by the idea that everyone who takes a yoga class is super bendy.

What should I wear to my class?
Please wear comfortable clothing that enables free movement, like you would if you were going to the gym. It is recommended that you bring a bottle of water bottle and you are welcome to bring your own yoga mat if you prefer.

How much are classes?
If you pay per class, the price is £9.50 for a 60 minute class. You can get the classes cheaper if you purchases multiple classes in advance please visit yoga class prices in Solihull to see the latest offers.

Do I need to book a class?
It is highly recommended you book a yoga class in advance either on this website or via WhatsApp (after your first free clas you will be invited to join the WhatsApp group)

Can I have private yoga lesson 1-2-1
Depending on your needs and goals, you can discuss a private yoga session using this form, or at the end of a class if you are planning on attending a group class.

Do I need to bring my own yoga may?
You are welcome to bring your own yoga mat, but there are also mats you can use in the studio.