Georg Feuerstein

Article / Updated 07-12-2023

Partner Yoga is a joyful practice that brings two people together to create a new posture. In contrast to what’s referred to as assisted Yoga, in partner Yoga, each person gives support and receives benefits as the two create a posture together. When you and your partner try this, you discover and enjoy one of the requirements and lessons of partner Yoga: dialogue and clear communication. Consider the benefits of partner Yoga: Can be practiced by two strangers in a class Extends Yoga’s emphasis on experimentation and personal discovery to an experience shared with another person Utilizes traction, leverage, and kinesthetic awareness Involves engaging physically with another person, yet is not sexual Can add an element of delight when practiced by romantic couples Partner Yoga is best practiced with someone your same size, but differences in height and weight can stimulate creativity to make the postures work. The benefits of partner Yoga Partner Yoga can be good for your health. By its very nature, partner Yoga is a playful practice and can even evoke laughter. Laughter can be a very healing experience, as Norman Cousins has taught the world. Partner Yoga fosters your ability to trust and feel secure with another person. It gives you the opportunity to surrender to another individual and feel supported. That experience of trust on the mat can spill over to your life off the mat. How comfortable are you with being touched? Partner Yoga isn’t sexual, but it involves touching. Because of differences in personality, personal experience, upbringing, and culture, the idea of touching another person during your Yoga routine may be more or less comfortable than the practice of going solo. Although partner Yoga can help you address issues with intimacy, only you know your limits and what’s right for you. As with all other aspects of your Yoga practice, listen to and respect your inner voice. Partner Yoga as a metaphor for living in the world According to Cain Carroll and Lori Kimata, authors of Partner Yoga, the first axiom of partner Yoga is, “All things are interdependent.” Partner Yoga gives you immediate feedback on how you interact with your partner and, by extension, with others in your life. For instance, if one person pushes too far, both will fall over. Now how’s that for immediate feedback? Consider the opportunities for feedback that partner Yoga offers: Do you communicate your needs? Do you listen when your partner communicates his needs? Are you sensitive to the subtle adjustments and movements of your partner? Do you give support when needed? Are you flexible enough to allow your partner to move with ease yet maintain your own integrity? Can you find that healthy medium between rigidity and flexibility? What new shapes can you and your significant other make if you pair up for partner Yoga? For a totally unique and personal holiday greeting card, enlist the help of a friend with a camera or a smartphone, bend and blend yourselves, and shoot away. The partner tree pose is often a favorite holiday shot.

Article / Updated 07-12-2023

This Yoga relaxation technique utilizes your power of imagination. If you can picture images easily in your mind, you may find the exercise enjoyable and refreshing. For this exercise, you need a chair and a blanket (if necessary). Allow 5 minutes. Sit up tall in a chair, with your feet on the floor and comfortably apart, and your hands resting on top of your knees. If your feet aren’t comfortably touching the floor, fold the blanket and place it under your feet for support. Credit: Photograph by Adam Latham Breathe through your nose, but allow your breath to move freely. Close your eyes and focus your attention on the middle of your forehead, just above the level of your eyebrows. Make sure you don’t crinkle your forehead or squint your eyes. Visualize as vividly as possible a triangle connecting the forehead point and the palms of both hands. Register (but don’t think about) any sensations or colors that appear on your mental screen while you hold the triangle in your mind. Do this visualization for 8 to 10 breaths, and then dissolve the triangle. Visualize a triangle formed by your navel and the big toes of your feet; retain this image for 10 to 12 breaths. If any part of the mental triangle is difficult to connect, keep focusing on that part until the triangle fully forms. Keeping your eyes closed, visualize again the first triangle formed between your forehead and your two palms, and then simultaneously visualize the second triangle (navel to toes). This final step is more challenging. Picture both triangles together for 12 to 15 breaths, and then dissolve them.

Cheat Sheet / Updated 03-08-2023

Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.

Article / Updated 12-13-2021

To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually. Understand yoga To engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it. Traditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the Yoga-Sutra of Patanjali and the Bhagavad-Gita — through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most. Be clear (and realistic) about your goals and needs If you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming. If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice. Commit yourself to growth Even if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons. Stay for the long haul Spoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga! Develop good habits from the beginning Bad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises. Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner. Vary your routine to avoid boredom After you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for me.” “I have other more important things to do.” “I don’t feel like practicing today.” If you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri. Make awareness and breath your allies Yoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life. Do your best and don’t worry about the rest People often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma. Allow your body to speak up Your body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body. When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition. Share yoga In the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.

Article / Updated 02-18-2020

Midlife, as the word suggests, refers to the middle of life. With a little extra help from Yoga, it’s not, as some people think, “The End,” but rather a new beginning. Yoga helps you navigate the physical and emotional changes associated with midlife and allows you to age gracefully, healthfully, and actively. Working through menopause Menopause signals a major biochemical change in a woman, marked most obviously by the disappearance of her monthly flow. Her body’s sexual glands go into relative retirement, and she can no longer bear children. The hormonal shifts that lead up to actual menopause can take up to a decade. Perimenopause, the term given to the longer process, can bring with it a host of undesirable side effects: hot flashes, palpitations, dizzy spells, insomnia, vaginal dryness, urinary problems, and irritability. This time of life can make women prone to depression, but with an attitude of acceptance for the change and the possibilities yet to come, it can actually be a satisfying time of life. Yoga comes into play here. Regular Yoga practice can help alleviate the physiological side effects of menopause, especially if you start a few years before its onset, and help you cultivate a forgiving, accepting, and positive attitude important for your emotional well-being. Inversions, which have a profound effect on the glands and inner organs and (both literally and figuratively) allow you to view things from a new perspective, are especially helpful. For soothing rest and whole-person recovery, cultivate the corpse posture. Just give your body a chance to rebalance its chemistry. Not just a “woman thing”: Navigating andropause Men experience something similar to menopause, called andropause. Although changes in their sexual glands may lessen their sex drives, men can continue to sire children into old age. But when they see their vitality and hairline recede a little, men are often thrown into an existential crisis. Midlife offers a great opportunity to discover life’s possibilities beyond sexual reproduction and raising children. Regular Yoga practice can buffer the unpleasant physiological side effects of andropause and stabilize the emotions triggered when you realize you’re no longer quite so dashing — unless, of course, you have practiced Yoga all along. Developing bones of steel With regular exercise, you can prevent the bone loss (osteoporosis) associated with midlife and old age. Regular weight-bearing exercises strengthen your bones, but stress causes acidity, which leaches the calcium from your bones. Many people don’t realize that osteoporosis actually starts in your mid- to late 20s. Therefore, you can’t begin Yoga too early — and it’s never too late to take it up!

Article / Updated 06-20-2019

To get started with Yoga with Weights, you need a little willpower, an open mind, and a sense of adventure; at least, those are the only intangibles you need. Taking the first step in any new activity is usually the hardest part. As for the tangibles, you need some equipment to get going. At minimum, you need a quiet and comfortable place to exercise, hand weights, and ankle weights. A yoga mat, the right clothes, and good shoes (for warming up) are also beneficial. The good news for you? These items don’t cost a bundle. Read on for more information about the gear and equipment you need for a Yoga with Weights workout. Bonnie Kamin]" width="535"/> Credit: Photograph by Bonnie Kamin Choosing hand- and ankle-weights You need two kinds of weights if you want to incorporate weight resistance into your yoga workouts: hand weights and ankle weights. Most sporting goods and athletic stores carry these weights. Here are some guidelines. Investing in weights of different sizes Opt for three sizes of hand and ankle weights: a pair of 1-pound weights, a pair of 3-pound weights, and a pair of 5-pound weights. Why not lift weights heavier than 5 pounds? Using 5-pound weights — in addition to the yoga poses — gives you a very solid workout. The 1-, 3-, or 5-pounders stretch your muscles, release tension in your muscles, and engage the muscles in the deep core of your body that you use for balance and stability. This added resistance from the weights forces your deep-core muscles to spring into action. Lifting weights heavier than 5 pounds may make you too top- or bottom-heavy and upset the balance and distribution of your body weight. The amount of resistance you want is up to you. Experiment with the different weights, and choose the size that gives you the best workout. Always start with the lightest hand or ankle weights and work your way up. Doing so allows you to start from your comfort zone and work your way into the weight that gives you the most fulfilling workout. If you start with the heaviest weight, you run the risk of straining yourself and pulling a muscle. Knowing which size weight to use How do you know which size weight (1-, 3-, or 5-pound) to use in a particular exercise? The size is ultimately up to you, but if you find yourself straining as you do an exercise, consider using a lighter weight. Some telltale signs that you should switch to a lighter weight include grunting, holding your breath, or experiencing shaking or cramping muscles. Don’t be afraid to experiment. Keep different sizes of weights at your side and test the different weights until you find the pair that engages you the best in an exercise. You may find yourself using different weights for different exercises. The surest way to know whether your choice of weights is the right one is to see how you feel after a workout. If your body feels weak and shaky, or you’re too sore the next day, you need lighter weights. If you finish a workout with the feeling of “comfortable discomfort” — a feeling that you’ve met the challenge and given yourself a good workout — you know that your choice in weights was the right one. Settling on the right yoga mat You need a solid, supporting surface to exercise on, and for that reason, using a yoga mat is a good idea for your safety. Mats give you padding, comfort, and protection, especially for your knees and spine. However, it isn’t necessary to have a yoga mat when you do Yoga with Weights exercises. You can exercise on a solid, non-slippery, close-weave type of carpet or clean, dry floor. If you’re taking a Yoga with Weights class in a gym, bring your own mat for hygiene purposes. Most gyms offer yoga mats, but they can get very sweaty. Rolling around in your own sweat is much more agreeable and hygienic than rolling around in a stranger’s sweat. When you shop for a yoga mat, look for one that stretches a little and gives you good support. Mats range from a fraction of an inch to an inch deep, but depth isn’t the real issue — cushioning is. The idea is to get some relief from the hard floor, and although comfort is fine, a spongy mat can be a nuisance because it doesn’t give you a solid base to work on. For your purposes, a quarter- to half-inch-thick mat is best because it offers comfort and stability; if you’re uncomfortable sitting on the floor or on your knees, get a mat that’s on the thick side. Also, the mat should be as long as you are tall plus about 6 inches; in other words, if you’re 5-feet-6, find a 6-foot yoga mat. Don’t select a foam mat; they’re too thick and too short for Yoga with Weights exercises. Foam mats are made for aerobic exercising. Wearing clothing that preserves modesty and movement Don’t wear shirts and pants that restrict your movements in any way or drag on the floor, and never wear a belt; the waistband of your pants must be loose so your breathing isn’t constricted or confined. For the sake of comfort, wear clothes with natural and breathable fibers. You can find these clothes in many sporting goods stores, outdoor outfitters, and yoga retail stores, as well as on the Internet. Follow these guidelines when choosing your undergarments: Women: Women should wear an athletic or spandex bra that lifts their breasts and presses them into their bodies. For top-heavy women, this factor is important for balancing as well as for comfort. Men: Men should wear tightly fitting — but not too tightly fitting — underwear from which no, ahem, items may escape and see the light of day. Spandex running shorts are excellent for Yoga with Weights. They support your muscles and keep them warm, and they permit you to move without restriction.

Article / Updated 09-09-2016

Yoga is well known for making people more flexible, supple, lithe, and limber. In fact, you’ve probably seen photographs of yogis or yoginis contorting themselves into different yoga postures. However, recent studies indicate that it’s a safe and effective option for relieving moderate low back pain. In a study funded by NIH’s National Center for Complementary and Alternative Medicine (NCCAM), participants suffering from chronic lower back pain were divided into three groups: one group took 12 weekly yoga classes, one group took 12 weekly stretching classes, and one group was given a self-care book and encouraged to exercise to relieve pain. At the end of the study, participants who had taken the yoga and stretching classes did significantly better than those in the self-care group — reducing using of medications to relieve pain and rating their back pain as better or completely gone — and these improvements lasted throughout the study timeframe. Given how prevalent low back pain is — according to the American Academy of Orthopaedic Surgeons (AAOS), four out of five adults experience significant low back pain sometime during their lives — these findings can offer hope to millions of sufferers. Even better than treating low back pain is avoiding it altogether. Following are eight tips you can follow to reduce the risk of back pain when lifting and moving heavy weights: When standing, spread your feet shoulder-width apart to give yourself a solid base of support and then slightly bend your knees. Tighten your stomach muscles before lifting. Position the person or object close to your body before lifting. Lift with your leg muscles. Never lift an object by keeping your legs stiff while bending over it. Avoid twisting your body; instead, point your toes in the direction you want to move and pivot in that direction. When placing an object on a high shelf, move close to the shelf. During lifting movements, maintain the natural curve of your spine; don’t bend at your waist. Don’t try to lift something that’s too heavy or an awkward shape by yourself. Get help.

Cheat Sheet / Updated 03-27-2016

Yoga itself is at least 5,000 years old, and yoga exercising — what you know as yoga postures, or asanas — emerged about 600 years ago. Even though yoga has evolved over the centuries as it traveled to new cultures, its principles are universal. Yoga is a practice of mind, body, breath, and spirit. The articles in the Cheat Sheet touch on the physical and mental benefits yoga offers, offer suggestions for how to enhance your yoga practice even when you’re on your own, and remind you why warming up is so important to any exercise routine — even one as “user-friendly” as yoga.

Step by Step / Updated 03-27-2016

This short Yoga routine focuses on the areas of the body that you want to strengthen as you prepare your body for giving birth. Make sure you have consulted your physician to be sure you have no special circumstances before beginning any prenatal exercise routines.

Article / Updated 03-26-2016

Starting anything new can feel overwhelming, but choosing the Yoga class that fits you is easy when you take time to evaluate your Yoga needs. So how do you know the right class when you see it? When you visit a Yoga center or classroom, pay attention to your intuitive feelings about the place. Consider how the staff treats you and how you respond to the people attending class. Stroll around the facility and feel its overall energy. First impressions are often (although not always) accurate. When checking out a potential class to join, ask yourself the following questions: Is the classroom's atmosphere calming and inviting? What's my gut response to the teacher? Do I want a male or female teacher? Does the teacher have at least 200 hours of training from an accredited school, or the equivalent from a well-respected master teacher? Does the teacher inspire trust for students' safety as they practice? Does the class provide an appropriate amount of intensity and challenge for my fitness level? Does the teacher or school have a good reputation? How do I respond to other students? How big are the classes, and can I get proper individual attention from the teacher? Would I be happy coming here regularly? Do I feel better after the class than I did before the class? Can I afford the classes?