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Using mantras in Yoga meditation

By Janis Turk

At a Hollywood party, a guy calls his guru and says in a panic, "I forgot my mantra." It's a funny moment in a classic movie -- a line said by Jeff Goldblum's character in Woody Allen's Oscar-winning Annie Hall.

Allen was making fun of the 1970s Hollywood crowd's tendency at the time to practice Yoga and transcendental meditation just because it was "in." However, here in South Texas we're not that closely tied to West Coast trends and East Coast cool anymore (if, indeed, we ever were). If we practice Yoga and meditation, it's because we find they're good for both our minds and bodies, and maybe even our souls. But in recent South Texas Fitness and Health stories, we haven't talked about mantras much or even focused on the meditation side of Yoga in a while. In a sense, we've "forgotten our mantras," or at least the importance of them.

So what is a mantra exactly?

A mantra is a sound, a syllable, a word or phrase -- any utterance, really -- that is used during meditation to help us achieve a sense of spiritual transformation or to encourage us to quiet our minds and focus. Hinduism, Buddhism, Sikhism and Jainism all use mantras as part of their religious meditation, as do other Eastern meditation and Yoga practices. But mantras aren't some weird Eastern religion practice or 70s-style hippie thing that Texans can't relate to -- you can be a hip, 2009 Christian or even a non-hippie non-believer and still utilize a mantra to help you focus during your meditation. It's just a way of using a word or thought to help empty the mind and open the soul.

Try to meditate for ten minutes, and you'll find you spend the first nine or more trying to turn down the noise in your head. The mind is easily distracted by the worries, reminders, distractions and work loads that fill our minds each day, and having a mantra to concentrate on and repeat, either aloud or in our minds, helps sharpen our focus and drown out other thoughts, keeping us centered and open.

According to several Internet sources, including Wikipedia.com, " The Sanskrit word mantra- consists of the  root man- "to think" (also in manas "mind") and the suffix -tra meaning, tool, hence a literal translation would be "instrument of thought."

That's a nice way of explaining it, as Mantras are just that -- instruments that are often helpful to our thoughts, so they're often a central part of one's Yoga practice. Some say repeating a mantra over and over helps to loosen the body for better breathing and concentration. Others say it helps them remain focused, and some say it even helps them spiritually to move to new levels outside themselves.

Some basic mantras often used in Yoga practice/meditation include:
OM (or AUM), with an emphasis or drawing out of the "mmm" part. It creates a vibration or a hum when done properly.

SOHAM - Say the "sooo" part while you inhale and the "humm" part as you exhale.
Some mantras are sentences with a positive thought message.
Others are a repetition of the name of God.
Others are small "compact" prayers.

Whatever you wish to focus upon that brings you further clarity, better concentration, better breathing and inner serenity is perfectly valid. So find the mantra that works for you -- and remember to use it. When you do meditate and do Yoga properly, it will be an instrument of peace, meditation, and focus, and you'll surely benefit from it. You'll better understand why mantras are so helpful -- then you won't have to phone it in, and you surely won't forget it.

Finding the Yoga fit that's right for you

By Bonny Osterhage

Until very recently, I assumed Yoga was the most non-energetic activity in which one could participate, second only to watching grass grow.

A high-intensity adrenaline junkie, I am of the belief that unless there is good music, lots of sweat and fatigued muscles, any other kind of workout is a waste of my precious time.

But last week, a friend challenged me to try the Ashtanga practice of Yoga. Given the excellent shape said friend is in, I agreed (with a smirk and eye roll) to give it a try. After 90 minutes of moving myself from one posture to the next, I realized that, not only was I sweating, I was also engaging muscles I didn't know I had. Furthermore, rather than feeling fatigued after doing Yoga, I felt energized and rejuvenated.

I returned the next day to the Ashtanga Yoga class and now consider myself hooked.

Why am I sharing this? Because Yoga really is for everyone; you just have to find the type that works for you.

Contrary to my earlier misconceptions, not all Yoga practices are the same. In order to help you find the class that works for you, the following list offers very general breakdown of some of the most common Yoga practices. Whether you want a relaxing mind/body focus, or a more intense workout, there is something for everyone and every body type.

Ashtanga
One of the great things about this fast-paced, intense class is that the poses are executed in the same order every time. Through repetition you gain strength and flexibility.

Bikram
This is a series of 26 yoga postures preformed in a sweltering 100◦F room. The intense amount of sweating that ensues cleanses the body and rids it of toxins. It also limbers the muscles, thus allowing them to fall into the poses more easily. But this high-heat Yoga practice is not for the faint of heart.

Hatha
This is the slow and gentle practice that most often comes to mind when you hear the term "Yoga," so it is an excellent choice for beginners.

Iyengar
Rather than flowing quickly from one pose to the next, Iyengar Yoga focuses on body alignment by holding the postures for longer periods of time. Yoga straps, blocks and other props are incorporated into this style.

Kundalini
While all Yoga practices focus on the correct breathing techniques, Kundalini places an emphasis on coordinating the breath with the movement as you flow quickly through the postures.

Vinyasa
Another class that coordinates breathing with movement, a Vinyasa Yoga class consists of several sun salutations followed by a series of intense stretching.

So find your own Yoga style today.

Teaching kids the benefits of Yoga

By Bonny Osterhage

After a long hard day at school--where recess doesn't seem to be a priority with educators anymore--don't give your child milk and cookies and time in front of the television before launching into more homework. Give your child some constructive downtime--a sort of mental and physical recess--to help him or her relax, de-stress, unwind and learn some helpful ways to make a peaceful transition from work to home. It's a lesson that will serve children well when they become adults, too. Give them a taste of Yoga.

Yoga helps young people develop better awareness of their own minds and bodies, more self-control, and better flexibility and coordination. It can also teach kids how to stay centered and calm in difficult situations throughout their school day. Some studies have shown that Yoga sometimes helps hyperactive kids and those with attention-deficit issues.

According to Lisa Orkin, a certified Kripalu Yoga instructor, Yoga therapist and occupational therapist who has studied Yoga Therapy at the Vivekananda Kendra Yoga Research Foundation in Bangalore, India, Yoga poses that seem to work especially well are the warrior pose and tree pose. They help instill calm, confidence and balance. "The trick is to get beyond just 'doing' the posture. I try to get them to think about what the postures mean, to become like the postures -- strong and confident like a warrior. I use partner poses to develop trust.

Working with each other on poses, the children develop team skills. It also fosters bonding," says Orkin.

"When it comes to relaxation, some children have a difficult time closing their eyes while others can't get enough. I once had a 10-year-old boy ask me if we could have an extra long relaxation session as he wanted more time to relax. One technique that encourages relaxation is visualization. At first I may have them focus on belly breathing and listening to relaxing music. Then I may ask them to imagine that they are at the beach, playing their favorite sport, or doing some other activity that they like. At the end of the relaxation exercise, I encourage the children to share their own experiences.

Another approach is to create a guided visualization or story with a calming theme of some kind. The idea is to instill a sense of peace and feeling of oneness with nature," says Orkin.

"There is such a wealth of knowledge we can offer our children with the practice of Yoga," advises Orkin.

So next time your child comes home and heads to the computer, video game, or television right after school--take a deep breath and get in position to teach them a little bit about Yoga. Take a class together; try poses, or asanas, that you've read about. Give them a "time out" and make that time a moment for meditation and Yoga. Calm yourself--and your kids.

Just Say OHM!

By Bonnie Osterhage

One of the main components of Yoga is a keen focus on breath and different breathing techniques. This can also include some time at the beginning or end of class devoted to meditation. During this time, the goal is to clear the mind by focusing on the breathing patterns and settling into a sate of relaxation and/or mental awareness.
 
The problem for many of us seems to be that, instead of focusing on our breaths, we are making grocery lists in our heads, checking off things on our mental to-do lists or even secretly checking our watches to determine how much longer we must pretend to transcend to a higher level.

So how do we clear our cluttered minds in our high-stress society? The trick is to keep trying -- and you don't have to wait for a Yoga class! All that's necessary is 10 to 15 minutes of quiet time in a relaxed position. Once you are settled, breathe normally in and out through your nostrils and listen to the sound of the air as you inhale and exhale. Around this time, other thoughts and distractions may creep into your brain -- the trick is to learn to control your mind enough to ignore them and push them from your consciousness.

Often in meditation a mantra is helpful in maintaining focus. The mantra can be a scripture, an affirmation or anything that promotes an overall sense of peace and well-being.

The most important rule to remember when practicing meditation is that there are no rules. You can't "do it wrong." As a beginner, do not put too many expectations on your meditations -- stressing out about it defeats the purpose. As you continue to practice, meditation does become easier; and, once you have mastered the skill of calming the mind, you will find it to be an excellent tool for finding relaxation and peace in your life.