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Yoga and the Economy, Part III – The Economy of Yoga (Exercise With Breath Awareness)

In Part II of this series, I argued that yoga is the perfect antidote for tough economic times. As the modern yoga masters Iyengar and Bhajan assert, yoga was created more than 5,000 years ago to help the everyday individual “meet all human needs” in the face of “trial and suffering”. and the challenges of “earning a living, raising a family, and finding meaning and purpose.” Yoga is perfect for tough times because it is challenging: proven, true, deep, changeable, and life transforming.

In this article, we’ll look at breathing exercise (pranayama) and physical exercise (asana), two of the eight core areas of yoga wellness, so you can create and grow a yoga practice on those days when the time and money could be scarce. We will start with breathing and move on to physical exercises.

1) Breathing exercise (pranayama):

Save energy and make yourself stronger and more relaxed by practicing yoga breathing.

First of all, exercise without breath control is not worth doing. It’s a waste of energy to huff during a workout, but we often do so because we’re encouraged to push, compete, and tire ourselves out as we engage in athletic movements (e.g., running, basketball). Worse still, many of us breathe from the top or chest, using only a third of the capacity of our lungs, and since typical athlete-focused exercise systems don’t teach us to nourish our muscles and joints moving with large amounts of oxygen, many traditional exercise systems do little for our health and, in fact, over time they often tire the body.

When practiced with conscious breathing, on the other hand, yoga returns as much energy as it uses, and this is one of the greatest benefits of yoga. As yoga master Bikram Choudhury says, “yoga is a gas station”. You don’t burn energy when you practice, but rather gain it. Yoga makes you incredibly fuel efficient, which of course is very economical.

The best news is that pranayama costs nothing. It only takes time and repetition. To get the most out of your poses and your life, practice long, deep breathing (yoga breathing) often. Inhale and exhale exclusively through the nose, filling and emptying the lungs with a relaxed chest and back and an active, soft stomach. I provide a link at the end of this article to a video demonstrating this ancient healing breathing technique which is the backbone, if you will, of yoga. Eventually, you will automatically breathe deeply, even when your heart rate is very high from physical exercise.

2) Physical exercise (asanas):

Whether you’re short on money or time (or both) these days, here are some ways to get the most out of yogic exercise. We will first look at yoga for those short on money, then yoga for those short on time.

A. If you run out of money:

I don’t want to close a yoga studio, but the good news in these tough economic times is that yoga doesn’t have to be expensive and classes aren’t the only place you can learn and practice. I practiced yoga at home on and off for three years before taking a class, my only investment being a $15.00 mat. Develop or deepen a regular home yoga practice. There are many tools to help you.

The greatest tool is the library. I first learned yoga by borrowing yoga books and videos/DVDs from my local library, and you can do the same, even if you’re an advanced practitioner. Make it part of your practice to track the due dates of borrowed materials to avoid late fines.

Other tools for learning yoga poses are the Yoga Journal website and free downloads of many high-quality yoga class video podcasts featuring many great teachers. Find your virtual teachers and try several, and trust that you know enough about yoga and they are skilled enough to provide you with a good home yoga practice. When practiced mindfully, yoga can be a beautiful solo endeavor.

If you are a beginner, avoid power, vinyasa or Ashtanga yoga videos/DVDs unless they are beginner level. These styles move very quickly or are rigorous, and not all beginners appreciate or benefit from this speed and effort. If you’re already familiar with yoga, however, these styles can create a vigorous home practice that, when practiced regularly, can easily eliminate the need for a gym membership.

If you want to attend an inexpensive yoga class, start with your local YMCA. I teach in mine and my students only pay $4.00 per class; there is no studio in my city that comes close to this agreement. Your local recreation department is also a good place to look for inexpensive yoga. My town’s program offers yoga for about $6 per class.

Do an online search using your city/neighborhood and “yoga” as keywords. You will find many experienced, registered yoga instructors not affiliated with a yoga studio who often offer “donation” (pay what you can) classes. Talk to the teachers of their donation classes ahead of time to see if they would be willing to receive smaller donations from you for a period of time.

Do you have a special skill or talent? Talk to freelance yoga instructors about trading your talent and time for free yoga classes.

Finally, find out if there is a Yoga Alliance recognized teacher training in your area. If so, talk to the trainers about courses their trainees could teach, which could be offered at a discounted rate.

B. If you are short on time:

Yoga is perfect for those who have little free time. A few minutes of deep breathing and classical poses can alter your appearance, outlook, and health.

If you have very little time to exercise, try this 15-minute sequence (13 minutes of poses plus 2 minutes for preparation between poses and breaks). Use yoga breathing and take breaks if necessary.

-Mountain: 1 minute

– Downward facing dog: 1 minute

-Triangle: 1 minute on each side

– Downward facing dog: 1 minute

– Tree: 30 seconds on each side

-Ascending boat: 30 seconds

-Cobra: 30 seconds

-Seated Forward Fold: 1 minute

– Shoulder pose: 1 minute

– Incline twist: 1 minute on each side

-Relaxation: 3 minutes (use natural breathing here)

Are you short on time and need/want quick results from yoga? Try hot yoga. By adding warmth to your practice room with an energy-efficient heater, or wearing stretchy, water-wicking layers to keep your body heat close to you, your muscles and joints become stronger and more flexible. faster: heat improves results. If you have the money to burn, take a hot classic yoga class (minimum temperature should be 90 degrees).

Hiring a Yoga Alliance-registered instructor for a one-hour private session can help you get the most out of your exercise time. Many yoga teachers teach privately. Ask your instructor to consult with you before your session about your exercise goals so that your teaching time is tailored to your needs. Ask your instructor for detailed notes and handouts to help you practice on your own. A private yoga session averages around $70/hour here in the Midwest.

In the next article, we will explore other branches of yoga that greatly benefit us, especially in the emotional and mental realms. After all, in addition to running out of time and money during a severe recession, we humans can also run out of confidence, patience, and even sleep. Yoga can also be your recession cure in this regard.

Watch how to perform the long deep yoga breathing technique: www.youtube.com/watch?v=QiHmvzFdzT4

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