Complete Yoga

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Hatha yoga means literally the “forceful yoga.” As its name implies, this approach to

There are many paths to choose from, and all the paths are equally valid.2
—Swami Rama
While most authorities on yoga generally agree that bhakti, jnana, karma, and raja are
the four major branches of yoga, there are several yoga practices, or traditional approaches
to yoga, that have gained prominence, and which might be considered offshoots of the
major branches of yoga. You may, or may have already, come across the names of some of
these offshoots. Being familiar with the following popular terms will help round out your
understanding of yoga.
Kundalini Yoga
Kundalini refers to a powerful energy depicted as a serpent (from kundala, which means
“coiled”). This energy is stored at the base of the spine, where it lies coiled like a snake. This
energy is considered feminine. It lies dormant until properly awakened, at which time it
rushes upward through the spine to join with the male aspect of consciousness at the crown
of the head, where the union of the feminine and masculine aspects of energy leads to selfrealization
and enlightenment. Practitioners of kundalini yoga employ specific practices to
aid the arousal of this energy. The movement of kundalini energy has been described by
some as having the force of a streak of lightning.
The awakening of kundalini energy can be one of the steps on the path to enlightenment.
For this reason, various practices have been developed over time to help practitioners
cultivate the releasing of this energy as a way of attaining enlightenment. These practices
can include physical exercises (asanas) and special breathing techniques (pranayama) combined
with meditation and recitation of sacred sounds to raise and release the kundalini
energy. Kundalini yoga has become so popular in the West that Chapter 7 is devoted to its
practice.
Laya Yoga
Laya means “melting,” “dissolution,” or “absorption” in Sanskrit. Laya yoga is an approach
to meditation that uses rites and special practices, such as breathing, to reach a state
of total absorption.
Mantra Yoga
Mantra means “thought” or “instrument of thought” in Sanskrit. (It is believed to be
related to the same root that gave rise to the words mental and man in English.) Mantra yoga
uses special sounds as instruments to focus and still the mind. The sages of yoga from time
immemorial have maintained that the universe was born of vibration, or sound. Therefore,
sound occupies a sacred role in yoga. Certain sounds are believed to have sacred powers.
One of the most famous of these sounds is the universal, untranslatable Om. Because sound
is so vital to the principles of yoga practice, Chapter 16 contains a special section on mantras
and guidance on how you might begin to practice them.
Tantra Yoga
Tantra means “loom” in Sanskrit. Tantric yoga uses a variety of practices such as external
rituals celebrating the divine feminine principle as well as more internal practices such
as meditation and mantra recitation to weave the way to enlightenment. Many scholars
believe that the practices of tantra are very ancient. According to some, tantra developed as
a reaction to classical yoga practices, which traditionally had been reserved exclusively for
certain castes of practitioners, especially men.
Tantra is particularly appealing to men who enjoy communing with others. Rather
than withdrawing into himself alone, a man can engage with others in order to achieve
liberation. This union can entail sexual union. As a result of this fact, tantric yoga is sometimes
mistakenly understood to apply only to sexual practices. Tantra, however, involves a
much wider range of rituals that are practiced in a sacred, ceremonial way to imbue them
with the power of transformation and self-realization. When tantric practices include sexual
acts, these acts are engaged in as a means of achieving self-realization. Kundalini yoga draws
on some of the practices that form part of tantra yoga.
Hatha Yoga
Hatha literally means “violence” or “force” in Sanskrit. Hatha yoga is frequently referred
to as the “forceful yoga.” It generally refers to the practice of the physical postures, or
asanas, of yoga. To many people, yoga is synonymous with the practice of these physical
postures. A variety of approaches to executing these postures has developed over time;
consequently, various approaches to hatha yoga have developed. The following chapters
will help you better understand the most important approaches to hatha yoga.

While yoga is a diverse system of practice comprised of many approaches to selfrealization,
many authorities on yoga concur that there are four major branches of yoga that
over time have served as a point of origin for developing a practice of yoga. In addition to
these four branches, there are several other systems of yoga that have gained widespread
interest and attention in building a yoga practice. These might be considered offshoots, or
mini-branches, of the main four branches of yoga. The following descriptions will help you
understand the four main branches of yoga, with some of their most important offshoots.
The Four Major Branches of Yoga
As most commonly presented, the four major branches of yoga are bhakti yoga, jnana
yoga, karma yoga, and raja yoga. Understanding the nature of each can help you incorporate
yoga into your life in the most meaningful way.
Bhakti Yoga: The Yoga of Devotion
Bhakti literally means “devotion” in Sanskrit. Bhakti yoga is known as the yoga of
devotion. Following the path of bhakti yoga requires one to surrender oneself completely to
a force or power greater than oneself. That power might be a deity, saint, revered teacher, or
a quality, such as love. Through the force of opening one’s heart with undivided love and
devotion to this higher force, one enters the grace of self-realization. Faith, grace, and love
are the hallmarks of bhakti yoga. Mahatama Ghandi and the Dalai Lama, with their open
hearts and unswerving devotion to serve, are excellent examples of a bhakta, the term that
describes a practitioner of bhakti yoga.
Jnana Yoga: The Yoga of Knowledge
Jnana literally means “wisdom” or “knowledge” in Sanskrit. Jnana yoga is known as the
yoga of wisdom. Of all the branches of yoga, this path requires the greatest concentration of
mental activity. Jnanins (“knowers”), or practitioners of jnana yoga, seek enlightenment through the power of mental discrimination and inquiry—learning to differentiate the real
from the unreal, and the limited personal self from the unlimited infinite self that is the
source of all being. Meditation is the most powerful tool used in the practice of jnana yoga.
Karma Yoga: The Yoga of Action
Karma literally means “action” or “cause” in Sanskrit. Karma yoga is known as the yoga
of action. Following the path of karma yoga involves seeking liberation through one’s actions
in the world. Devoting selfless service to others and practicing one’s tasks in life—
professional, familial, and otherwise—with perfect awareness and mindfulness without regard
for success or failure permits the practitioner of karma yoga to achieve enlightenment and
self-liberation. Through karma yoga, even simple and routine tasks such as driving a car or
mowing the lawn can be acts of yoga practice if they are offered selflessly and to benefit
others in an act of service. Many people associate yoga with asceticism and withdrawal from
the external world and the company of others. Karma yoga offers those who are interested
in pursuing its path a way of practicing yoga actively in the world.
Raja Yoga: The Royal Yoga
Raja means “royal” in Sanskrit. Raja yoga is known as the royal road to yoga, or the
yoga of enlightenment. Of all the branches of yoga, raja yoga is probably the best-known
approach to yoga in the West. The practitioner of raja yoga follows a carefully prescribed
path composed of eight practices, or limbs, known as ashtanga (“eight limbs”), to achieve
self-realization. These limbs include many of the best-known and most frequently engaged
yoga practices, including physical postures, breath control, and concentration. (These practices
will be described in much greater detail in the chapters that follow.) Raja yoga is
sometimes referred to as classical yoga because the practices that comprise it are detailed in
Patanjali’s Yoga Sutras, one of the earliest extant texts on the practice of yoga.
The four major branches of yoga form the overall umbrella under which all other yoga
practices are subdivided. Each branch, however, need not be considered mutually exclusive.
Some practices, such as meditation, are common to more than one branch of yoga. A
follower of yoga can also engage in practices from more than one branch—a man can open
the heart through bhakti yoga, engage the world mindfully and dutifully through karma
yoga, seek mental discernment through jnana yoga, and engage in the liberating practices
of raja yoga all at the same time. In fact, a devotee who follows the teachings of all the
branches of yoga will find in yoga a nearly perfect system leading to right living, thinking,
and self-realization.
The Eight Limbs of Yoga
Raja yoga is frequently described as the scientific path to yoga. This is because it lays
out in a very clear, simple, and systematic way a series of steps that a practitioner of yoga
can follow to achieve enlightenment. These steps, which are detailed in Patanjali’s Yoga
Sutras, form a sort of ladder, each practice building sequentially on the practice that precedes
it. The eight limbs, or rungs, of raja yoga, presented from the first to the eighth are as
follows:

1. Yama. Yama means “self-restraint” or “self-control” in Sanskrit. The yamas are
a set of ethical practices, somewhat like the commandments of the Old Testament,
which form the basis for spiritual development. In order to be liberated,
the yoga aspirant first must abstain from engaging in behavior that will
be detrimental to his well-being and that of others. Patanjali prescribes five
yamas that are to be observed: nonviolence (ahimsa); not telling lies, or being
truthful (satya); not stealing (asteya); not wasting one’s sexual energy, or literally,
demonstrating “brahmic conduct” (brahmacarya); and not being greedy
(aparigraha). By practicing these five yamas, one develops the self-control
necessary for the pursuit of the highest goals of yoga.
2. Niyama. Niyama means restraint in the sense of “discipline” or “moral observance”
in Sanskrit. The niyamas are a set of ethical principles by which the
practitioner of yoga is advised to conduct his life. Patanjali details five niyamas
that are to be practiced: purity (saucha), contentment (santohsa), asceticism
(tapas), study (svadhyaya), and surrender to a higher power (Isvara-pranidhana).
Taken together, the niyamas provide a prescription for right living.
3. Asana. Asana means “seat” or “posture” in Sanskrit. The asanas are a prescribed
set of physical postures, or poses, that are meant to purify and steady
both the body and mind. For many people, yoga is synonymous with these
postures, which form the basis of what is known as hatha yoga, which is
derived from the system of raja yoga. The asanas play such an important role
in yoga that they have given rise to many approaches to practicing them.
Much of the confusion as to what yoga is in the West is caused by these
various approaches to executing the physical postures of yoga. Because of the
importance that these poses play in yoga and the diversity of ways in which
they can be practiced, the first few sections of Yoga for Men are devoted to a
description of the various styles of yoga that have developed in response to the
practice of raja and hatha yoga.
4. Pranayama. Pranayama means “control (or extension) of the breath” in Sanskrit.
The breath (prana) is more than just the air we take in and exhale,
however. Breath is also synonymous with vital energy, or the life force. Without
breath there is no life. Practitioners of yoga believe that it is essential to
learn to control the breath in order to still the mind. Consequently, detailed
practices have been developed to enhance the flow of breath, or vital life force.
These practices include various ways of inhaling, retaining, and expelling the
breath. The practice of pranayama is so vital to yoga that you will find a
separate section detailing the most frequently practiced of these breathing
techniques in Chapter 16.
5. Pratyahara. Pratyahara means “withdrawal” or “starving the senses” in Sanskrit.
The practice of pratyahara entails withdrawing the senses from sensory
objects, as in sleep.
6. Dharana. Dharana means “concentration” in Sanskrit. Once the practitioner
of yoga has withdrawn the senses from external objects, he practices concentration, for instance, by focusing single-pointedly on an object of
awareness, such as a mental image or a sound.
7. Dhyana. Dhyana means “meditation” in Sanskrit. As the practitioner’s concentration
develops, it deepens into meditation.
8. Samadhi. Samadhi means “bliss” or “ecstasy” in Sanskrit. Once the aspirant
has perfected the preceding steps on the ladder of yoga, he enters into a state
sometimes referred to as superconsciousness, in which the individual self merges
with the infinite consciousness of the universe. This state of bliss is the ultimate
goal of raja yoga.
These eight practices comprise the eight-runged ladder referred to as ashtanga yoga.
Taken together, they form a kind of guide to developing self-control. The first two sets of
practices prescribe how to establish self-discipline over one’s conduct and behavior toward
others through a system of do’s and don’ts of ethical behavior. The next two practices teach
how to achieve self-discipline of the physical body. The last four practices provide detailed
instruction on how to gain mastery of the senses and mind, leading to self-realization.

As with a living tree, yoga is a dynamic system comprised of many branches and limbs.
In this section, you’ll discover what the branches of yoga are so that you’ll be well equipped
to begin or deepen your journey into yoga.

Thus, the tree of yoga … leads us by its practice through layer after layer of our
being, till we come to live and experience the ambrosia of the fruit of yoga, which is
the sight of the soul.1
—B.K.S. Iyengar

Yoga is frequently likened to a tree. Akin to a tree, it is a living, vibrant system, comprised
of many branches and limbs. Akin to a tree, it sprouts new growths as it develops
and evolves over time. Each of these branches and limbs has its individual name, as well as
its own subsystems with their unique names. It is for this reason that yoga can sometimes
seem confusing. Anyone interested in yoga soon comes to realize the myriad diversity of
these systems of yoga—hatha yoga, power yoga, kundalini yoga, tantric yoga, and Iyengar
yoga are just a few of the more frequently encountered terms.
Understanding that yoga has developed over a 5,000-year period and has extended its
reach into many cultures and belief systems can help explain why there are so many approaches
to yoga. It is important to realize, however, that as a tree, all the branches and
limbs of yoga developed from one initial seed: the goal of liberating the self through the
union of body, mind, and soul. Virtually each system of yoga represents a path of inquiry
that unfolded from a single starting point: responding to the question, “Who am I?” Each
of the systems of yoga represents a particular approach to realizing self-understanding and
liberation. None of the systems is superior or inferior to any other. Each system or approach
merely emphasizes certain aspects of yoga as the path to liberation. These systems do not
have to be viewed as mutually exclusive. Each system offers valuable insight.
We have arrived at an exciting time in the development of yoga. As practiced in India
for millennia, yoga has frequently entailed detailed study of a particular path of yoga under
the tutelage of a venerated teacher, or guru. As the tree of yoga is becoming embraced in the
West, it, in turn, is being influenced by and benefiting from the uniquely individual and creative input from the characteristically Western style of thinking. By understanding what
each system of yoga teaches and emphasizes, each individual can decide for himself which
elements are most appropriate to his needs. He can then create a uniquely personal practice
by drawing selectively from the best elements of yoga. Those men who prefer a more methodical,
organized approach are also free to follow the teachings of a particular school or
teacher in the time-honored tradition of guru study. Your practice of yoga will be your own
personal decision.
The following outline of the major branches and limbs of yoga will help demystify the
many diverse names you may have heard for systems of yoga. It will help you to get a bird’seye
view of the overall organizational system of yoga without becoming overwhelmed in the
intricacies of the details of each. You can then choose, through the remaining chapters in
this book, to learn more about a particular style of yoga or practice. Throughout this book,
you will also find a wealth of resource information to help you learn more about a particular
approach to yoga you might like to explore further.

Yoga is a lived experience. It is dynamic. It continues to grow and evolve, just as each of
us continues to grow and evolve. As more and more people discover for themselves the
diverse benefits of yoga, they are adapting yoga to suit specific interests and needs. This is
especially true in the West, which has always prized individual creative energy. Yoga is
exploding in new directions today as practitioners and devotees continue to find new ways
to integrate yoga into their lives. Yoga is being adapted for use by handicapped and disabled
persons, by individuals coping with HIV, by senior citizens seeking gentle exercise,
and by athletes training for peak performance. Yoga is being merged with journal writing
and talk therapy to access ever-deeper levels of the body/mind. It is being combined with
dance and movement to enhance creativity, natural expression, and the sheer enjoyment of
one’s own body in movement. Yoga is being shared with partners for a particularly nurturing
practice.
Full Yoga introduces you to all of these and many more ways in which you can
incorporate yoga into your life. The most important aspect of yoga, though, is the actual
experience of the practice itself. In this book, you will find all the information and inspiration
you need to begin your practice of yoga if you are a novice, or take it to a higher level
if you are already somewhat knowledgeable. It is up to you, however, to take the first step
in putting that information into practice in your daily life. It is my hope that you will take
that first step now: Discover for yourself the joy, peace, and harmony that are the gifts of
yoga. They are your birthright.

The field of yoga is dynamic and exciting. From its original teachings, it has evolved
into a rich system of practices that address the harmony and well-being of body, mind, and
spirit. It comprises techniques and exercises that can be used to promote clarity of mind,
fullness of breath, and soundness of body. From the relaxation benefits of meditation to the
improved physical functioning of the musculoskeletal and circulatory systems imparted by
the practice of yoga postures, yoga can form an essential part of your individualized health
and wellness program. Yoga’s reputation for relaxing, rejuvenating, and restoring body and
soul are legendary and well earned. Whether you are looking for gentle relaxation or vigorous
physical activity, there is a yoga style and practice to fit your needs.
Benefits of Yoga
Prime among yoga’s many health benefits is its proven ability to help reduce stress.
Experts maintain that up to 80 percent of all illness is caused by stress. The activities and
stimuli of contemporary life are constantly triggering what scientists refer to as “the fight or
flight” mechanism. This expression refers to the way in which we respond to stress. This
response is involuntary, and includes an elevation in heart rate, blood pressure, and the
creation of toxic chemicals in the body. Yoga helps to induce the opposite effects, in what
Herbert Benson, M.D., termed “the relaxation response” in his groundbreaking book of
the same title. Yoga can help to reduce blood pressure, heart rate, and improve circulation
to help remove toxic wastes from the body. This may in turn help boost the functioning of
the immune system. Yoga is so effective at inducing the relaxation response that many
prominent authorities recommend its use for reducing stress and promoting health, including
Dean Ornish, M.D., and Jon Kabat-Zinn, Ph.D. Indeed, much to the astonishment
of Western scientists, accomplished yogis have demonstrated that they can exert
conscious control of heart rate, blood pressure, and even the circulation of the blood.In addition to its ability to help reduce stress, yoga has many other benefits for a man’s
health. One of the primary aims of the physical practices of yoga is to help improve the
alignment and flexibility of the spine. This is encouraging news for the 70 million Americans
who are estimated to seek help for back problems each year. Yoga can help promote
overall fitness by both stretching and toning virtually all the muscles in the body. Yoga
exercises can help increase range of motion in joints and help protect muscles from being
injured during sports and athletic activities. They can also help to lengthen and restore
muscles after exercise.
Yoga postures can help improve circulation and eliminate toxic waste substances from
the body. They can help promote optimum functioning of the internal organs by helping
to massage and tone them. Yoga postures can help open the area of the pelvis and organs of
reproduction that are housed there. Yoga practices can help bring increased circulation,
muscular control, and awareness to a man’s sexual region, thus promoting enhanced sexual
enjoyment.
The breathing practices of yoga can help improve lung capacity and posture, and harmonize
body and mind. The meditation practices of yoga can help still the mind and bring
about greater inner clarity, peace of mind, and self-understanding and acceptance. This can
help lead to greater emotional awareness and stability. For those men seeking spiritual
enlightenment, yoga has a variety of techniques that can help support and guide you on
your path.
Yoga can form a cornerstone of your ongoing health maintenance program. As more
and more men are discovering, it is increasingly important for them to take charge of their
own physical fitness and healthcare. The physical postures of yoga can offer a refreshing
alternative to high-impact cardiovascular and strenuous bodybuilding practices, an especially
attractive option for a population that is increasingly aging. Yoga also offers a man the
opportunity to become much more aware of his own body. Through the mindfulness and
awareness that yoga engenders, a man has the opportunity of listening more carefully to his
body so that he might detect pain, discomfort, and other warning signs early enough to
take preventative action before illness or disease sets in.
In addition to its overall health benefits, yoga can be of special value to men, in particular,
by helping them to contact their inner resources. As many top yoga teachers underscore,
today’s man is often caught up in the pressures of work and conforming to society’s
perceived expectations. This can result in a man’s armoring himself and losing touch with
his inner self. Yoga practice can provide a man with the opportunity to reconnect with
himself and to accept himself just as he is—not as he feels he is “supposed” to be. Through
a sustained yoga practice, a man can experience the priceless benefits of peace and happiness
that can accompany self-awareness and self-acceptance.

Yoga encompasses a wide variety of practices, from physical postures to meditation.
Every man should be able to find a yoga practice suitable to his needs. However, the
physical postures of yoga can place specific demands on a man’s body. The following are
some common, but by no means exhaustive, cautions to consider for anyone when approaching
a practice of yoga. Anyone with a history of high blood pressure or any other cardiovascular disorders; glaucoma or other eye problems; recent surgeries or injuries; particular
neck, back, or vertebral disk problems; or any joint problems, particularly in the
areas of the knees and shoulders, should consult with a physician as some yoga practices
may be inadvisable. In addition, for any female readers of this book, special precautions
may be appropriate for pregnant or menstruating women. And any individual—man or
woman—who has any particular concern should consult with his or her physician before
embarking on a practice of yoga.

While many people in the West are only now discovering yoga, knowledge of yoga in
the West is not new. In the late 18th century, interest in Sanskrit grew as scholars began to
understand the importance and interconnectedness of the Indo-European family of languages.
The Bhagavad Gita was the first Sanskrit text to be translated into English—in
1785 by the Englishman Charles Wilkins. American statesman Alexander Hamilton visited
India, and even gave Sanskrit lessons in Paris, when he was detained there during
wartime in 1802.3
The transcendentalist movement was influenced by Eastern thought. By the early 19th
century, the teachings of the ancient Hindu texts that form the basis of yoga were becoming
known to Westerners through the influential work of such intellectuals and writers as
Henry David Thoreau and Ralph Waldo Emerson. The work of American and European
Romantic artists also resonated with the essence of yoga thought.
What seems to have done the most to bring yoga into popular awareness, however, has
been a cross-fertilization of knowledge about India and its sacred traditions that began
more recently when a number of master teachers, or gurus, came from India to the West
with the professed aim of bringing the ancient teachings of India to Western nations. First
among these was Swami Vivekananda (1863–1902), who gained prominence through his
presence at the World’s Parliament of Religions held in Chicago in 1893. One of the most
influential of the Indian gurus was Parmahansa Yogananda (1893–1952), who was sent by
his revered master to bring the teachings of yoga to the West in 1920, when he attended a
congress of world religions in Boston. In that same year, Parmahansa Yogananda founded
the Self-Realization Fellowship, an organization through which he initiated thousands of
Westerners into yoga. His Autobiography of a Yogi remains one of the most widely read books
on yoga throughout the world today. Since these two pioneers, a number of other influential
teachers have brought their particular focus on yoga to the West, including, most
notably, B.K.S. Iyengar (founder of Iyengar Yoga), Swami Rama (the Himalayan Institute),
Swami Satchidananda (Integral Yoga), and Swami Vishnu-devananda (Sivananda Yoga).
The transmission of knowledge of yoga is a two-way avenue, however. Because knowledge
about yoga has become more widely available in the West, increasingly large numbers
of Americans and Europeans are traveling to India to seek instruction firsthand in the
ancient practices of yoga. Ram Dass was one of the first and best-known Westerners to
forgo the creature comforts of the West to sit at the feet of a guru in India. He distilled
the essence of what he learned in the title of his groundbreaking book Be Here Now. Since
Ram Dass’s pilgrimage, countless other Americans have followed a similar path.

The exact date and circumstances of the origin of yoga are unknown. This is because
the practice of yoga is so ancient that it is believed to predate the written texts and visual
images that depict it. Most scholars trace the origins of yoga to at least 5,000 years ago.
Yoga is believed to have originated through the insights and experiments of ancient seekers
of wisdom, mystics, and visionaries on the Indian subcontinent. Through intense inner
searching, they developed practices that were passed down orally and eventually recorded
in a body of text that is considered sacred in the Hindu and other spiritual traditions.
The earliest known writings on yoga are contained in the Vedas (Sanskrit for
“knowledges”), the most ancient extant Hindu texts. The oldest of these, the Rig-Veda
(“Knowledge of Praise”), believed by some scholars to date as far back as 3000 B.C.E.,
contains plentiful references to yoga.2 Other ancient sacred Hindu writings, including the
Upanishads (“to sit down close to one’s teacher”), helped to codify the oral tradition that
formed the basis of yoga.
Some of the earliest and most influential writings on yoga are the Bhagavad Gita and
the Yoga Sutras of Patanjali. The Bhagavad Gita (“Lord’s Song”), which forms a part of the
epic Mahabharata (“Great Story of the Bharatas”), is believed to have been composed between
the third and fifth centuries B.C.E. Consisting of approximately 700 stanzas, the
Bhagavad Gita contains crucial instruction by the Hindu god Krishna to the warrior Arjuna
on the principles of yoga. The precepts he presents continue to guide the practice of yoga
today.
The Yoga Sutras (sutra means “thread” in Sanskrit and is related to the English word
suture) is a series of terse aphorisms or maxims that distill the essence of yoga thought.
These aphorisms total 195 or 196, depending upon the source text. The Yoga Sutras are
ascribed to the yoga authority Patanjali, who is believed to have lived between the second
and the fifth century C.E. Patanjali is often called the “father of yoga,” although his real
contribution was to codify existing knowledge of yoga and help provide it a place within
classical Hindu philosophy.
One of the most seminal and well-known texts on hatha yoga is the Hatha Yoga Pradipika
(“Light on the Forceful Yoga” in Sanskrit), written in the 14th century C.E. by Svatmarama
Yogin. This text is considered by some scholars to be the most influential text on hatha
yoga, the branch of yoga that deals most specifically with the physical discipline of yoga.
Yoga is much more than an archaic codification of information, however. It is a living
system of knowledge. Since its inception millennia ago, yoga has continued to grow and evolve. From its origins in prehistoric India, it has been embraced by many systems of
thought, including Buddhism, and has become an integral part of the cultures of a number
of other countries, including Tibet, Pakistan, and many other Asian civilizations.

The world of yoga is diverse and multifaceted. While most people have probably heard
of yoga, many people are somewhat mystified about what it is all about. A common perception
is that yoga is a series of physical exercises based on some traditional Asian system.
While yoga does indeed embrace a highly refined system of physical postures, it is much
more than physical exercise.
The clearest indication of the meaning of yoga is contained in its etymological derivation.
The word yoga is derived from the Sanskrit root yuj, which literally means “to yoke”
(this Sanskrit word is the basis for the words yoke and union in modern English). Yoga is
often described as meaning “union”—a union of the mind and body, and beyond that, of
the mind, body, and spirit; union of the individual with all of creation; union of the
individual with the life force itself; and unity with the divinity immanent in all of creation.

Yoga originated in India as one of the six classical schools of Hindu philosophy. It is a
rich system of practices that aims to help the individual achieve union with the ultimate
source of being. Yoga has been described as a therapy, an art, a science, a philosophy, and a
discipline. The aim of yoga is no less daunting than to help us discover, through a rich
variety of techniques and practices, who we truly are. Physical exercise can be an important
tool on our path of self-discovery, for as yoga instructs us, in order for us to find true
balance and understanding, it is necessary for us to be as at peace and at home in our bodies
as possible.

The practice of yoga can complement your ongoing health maintenance program.
However, it is not intended as a substitute for medical treatment. If you have any particular
medical complaint or concern, or are unsure whether or not you should be practicing yoga
because of a particular physical condition, consult your primary healthcare provider before
embarking on a program of physical yoga exercise. If you experience any pain or discomfort
during a yoga practice session, discontinue your practice and seek appropriate medical
attention.

While yoga can encompass many practices, most people incorporate the exercise of
physical postures into their yoga program. The following hints will help you make the
most out of practicing these postures:
■ Try not to eat at least an hour before and after your session. Digestion diverts
circulation to the internal organs and can draw energy and attention away
from your yoga practice. A full stomach might also make certain postures that
put pressure on the abdominal area uncomfortable.
■ Wear loose-fitting, comfortable clothing. If possible, wear clothing made of
all-natural products, as they allow the greatest circulation of energy. Remove
contact lenses and any jewelry for optimum comfort. It is preferable to do
some poses, such as certain balancing postures, with bare feet to increase
surefootedness and sense of balance.
■ Be as relaxed and comfortable as possible. If practicing on your own, try to
find a space where you will not be interrupted. Turn off the phone or activate
your answering machine. Dim the lights. Play relaxing music if you like.
Burn some scented incense, light an aromatic candle, or diffuse some pleasing
essential oils if that appeals to you.
■ Make sure that the area where you will be practicing is warm. Keep a blanket
or large towel nearby with which to cover yourself should you become cold
during your practice or when lying in any relaxation poses.
■ Be aware of your body. Pay particular attention to your breath. Synchronizing
your breath with your movements can make your practice even more
powerful and effective.
■ Pay attention to any signals of pain your body might send you during your
practice. Pain is the body’s way of warning of potential danger and injury. If
you should experience any pain or discomfort during your practice, discontinue
the posture in which you feel the pain, and rest.
■ If you wish to use any props during your practice, assemble them ahead of
time and place them nearby. Props that you might find helpful include nonskid,
sticky mats (to aid your balance); wood or foam blocks; straps; belts;
and other accessories that might help you achieve a position more easily and
with greater stability and comfort. (See Chapter 17 for information on where
to acquire such props.)
■ Be as regular as possible in practice. Try to find the most convenient time for
you to do your practice, and do it regularly at the same time. Some people
find early morning the best time to do yoga, while others prefer to do yoga at
lunchtime as a midday break, or in the evening for relaxation after a day of
work or before going to sleep.
Try to perform a yoga session that incorporates a variety of postures that
provide flow and balance. Tips on different types of postures and how they
can be sequenced into a yoga session are presented in “A Complete Yoga
Practice Session for Men.”
■ Most important, enjoy! Practitioners of yoga from its earliest days to modern
times have attested to this ancient art’s ability to refresh, rejuvenate, and
restore.

While many people associate yoga with physical exercise, yoga is more than just a
system of stretches and postures. In its largest sense, yoga is a way of life—a comprehensive
system of thought that can provide valuable insight into how best to live your life, including
not only care of the physical, but also the emotional, mental, and spiritual aspects of
your being. This system has evolved over millennia to offer advice and counsel on such
varied topics as diet, exercise, breath, meditation, career, right thinking, right work, and
much more. Consequently, various branches of yoga have developed that place varying
degrees of emphasis on each of these aspects. Throughout this book, you will find detailed
information that will enable you to pick and choose what seems most appropriate to your
own current needs and desires.
How to Choose a Yoga Teacher
Central to the traditional practice of yoga is the teacher, sometimes known as a guru
(literally “dispeller of darkness” in Sanskrit). Yoga has largely been preserved and transmitted
through an oral tradition. The teacher plays an important role in communicating the
wisdom of the yoga tradition, and also serves as an experienced coach to guide the student
on the path of yoga. While it is not necessary to have a teacher to study yoga, practicing yoga with a teacher can be an invaluable experience. This does not mean that you have to
become a disciple of a touted guru. Simply taking a class at the local health club, community
center, or adult education facility can provide you with helpful instruction in the
basics of yoga, as well as offer a supportive environment created by like-minded individuals
as you begin or continue to explore the world of yoga.
There are many factors to consider in selecting a teacher. The following tips can help
you get started in finding the teacher or class that’s right for you:
■ Yoga is both an art and a discipline. As in any healing art, extent of formal
training, years of experience, and natural gifts are all important criteria in
selecting a teacher.
■ Find out what style of yoga the teacher practices. Some styles of yoga are
gentle and easy, while others can be physically demanding. Match the style
of the teacher and the type of yoga he or she teaches to your own style and
needs.
■ Check the teacher and/or sponsoring organization’s background. Unlike some
other healthcare fields, there is no legal requirement for yoga teachers to be
certified or otherwise credentialed. Many teachers seek certification from nationally
recognized organizations, while many others do not. Backgrounds
vary widely: Find out as much as you can about the specific training of any
prospective teacher.
■ Ask for personal recommendations from friends, healthcare providers, fitness
specialists, and other individuals whose judgment you value. Personal recommendation
can be the best way of finding a good teacher. However, try to
pinpoint what the individual providing the referral likes about the teacher:
What your friend values may be different from what you value.
■ Check for professional affiliations. Many yoga teachers join professional associations,
which maintain minimum standards of training and experience, and
require members to adhere to a code of ethical conduct.
■ If possible, observe a class in advance or attend a single class before committing
to a longer series. Note the attitude and behavior of the teacher. Is he or
she professional? Respectful? Someone with whom you feel you could work
well?
■ Look for notices in your local health food store, metaphysical bookstore, or
alternative healing center. You can also find advertisements and listings of
yoga teachers in magazines such as Yoga Journal, Yoga International, and other
nationally or locally syndicated publications catering to healthy living. Be
aware that these are often paid advertisements and do not necessarily represent
the best teachers, or the one who may be right for you.
■ Be aware of any teacher who promises specific results, in particular, dramatic
health cures. A teacher’s role is to guide you in the instruction of yoga, not
serve as a medical practitioner.
■ Any fees the teacher charges should be within the prevailing range for your
geographic area and the background of the teacher. Expect to pay up to around $20 for a 60- to 90-minute group class, and around $30 to $100 per hour for
private instruction

Debunking a Few Common Misconceptions About Yoga
Before beginning on our yoga journey, perhaps it’s worthwhile to debunk a few commonly
held myths about yoga:
■ Yoga is not a religion. Yoga is a time-venerated system of practices to help you
achieve optimal physical, mental, emotional, and spiritual well-being. For
those men who are interested in simply improving their physical health, the
physical postures of yoga can be of tremendous benefit. For those men seeking
deeper self-knowledge, yoga has other tools to aid them.
■ Yoga is for “real” men. Not only do real men do yoga, but some extremely fit
men find the physical demands of some approaches to yoga just as—and
sometimes even more—challenging than their traditional fitness activities.
Other men appreciate the relaxation and sense of inner peace that yoga can
impart. And all men can benefit from yoga.
■ You don’t have to be in perfect shape to do yoga. Yoga is not about having the
“perfect” body. Yoga is a way to help you achieve the healthiest body and
mind you can possibly have. The sooner you begin your practice of yoga, the
sooner and the longer you’ll be able to reap its many benefits.

In referring to yoga, it is common to use the original Sanskrit terms for various concepts
and practices, as frequently, equivalent words do not exist in English. Yoga for Men adopts
26 YOGA FOR MEN
the convention of presenting these words in transliterated English, with a literal translation
of their meaning generally provided parenthetically. Understanding the etymology of the
original Sanskrit word can often be a helpful key to unlocking its meaning in English.
Sanskrit terms are generally italicized upon their first occurrence in Yoga for Men, with an
English translation provided in parentheses. Subsequent uses of the Sanskrit term in the
text are not italicized. Because of the complexity of transliterating Sanskrit words into
English, Sanskrit words often have variant spellings in English. Yoga for Men attempts to
use the most frequently encountered spellings. Several nouns and adjectives are used to describe yoga practitioners and practices thatmay be new to some readers. A male practitioner of yoga is frequently referred to as a yogin,
while a female practitioner is referred to as a yogini. Alternatively, the word yogi refers to any
practitioner, regardless of sex. The plural of yogi is yogis. The adjective yogic does not yet
appear in all dictionaries, but is used with increasing frequency as a qualifier to denote that
the noun to which it refers has a special yoga connotation. You will find these words used
at various times throughout this book.

Yoga’s great gift is presenting us with the opportunity of uniting body and mind as we
delve ever deeper into the mystery of who we are. Yoga is an ongoing process, not a set end
point. Yoga can help each of us, wherever we are on our path and whatever our current
concerns might be.
The first yoga classes I attended were made up almost completely of women. Over the
years, this situation has changed. Many men now are beginning to learn the joys and
benefits of yoga. Yoga can support you in reducing stress, maintaining and improving your
health and physical fitness, and forming more harmonious and satisfying personal and
sexual relationships. It can help you to be more productive in your work and creative
pursuits. And last but not least, yoga can help you to attain the qualities of self-acceptance,
inner peace, and calm that seem to elude so many men today. My inspiration and goal in
writing this book is to help other men understand and profit from the practice of yoga. As
with a trusted friend, yoga has served me well, and continues to do so, in my own unfolding
journey of health and personal transformation. It is my hope, as well as my conviction,
that it can do the same for you.