Yoga and Pilates

Yoga

Yoga is one of the six schools of Hindu philosophy, focusing on meditation. In India, Yoga is seen as a means to both physiological and spiritual mastery. Outside India, Yoga has become primarily associated with the practice of asanas (postures) of Hatha Yoga (see Yoga as exercise).

Yoga as a means of spiritual attainment is central to Hinduism (including Vedanta), Buddhism and Jainism and has influenced other religious and spiritual practices throughout the world. Hindu texts establishing the basis for yoga include the Upanishads, the Bhagavad Gita, the Yoga Sutras of Patanjali, the Hatha Yoga Pradipika and many others.

The four main paths of Yoga are Karma Yoga, Jnana Yoga, Bhakti Yoga and Raja Yoga. A committed practitioner of yoga is referred to as a yogi, yogin (masculine), or yogini (feminine).

Etymology
Sanskrit yoga is a derivation of yugam "yoke", cognate to modern English yoke, and Latin iugum in Latin, all from Proto-Indo-European *yugom, from a root *yeug- (Sanskrit yuj-) meaning "to join" or "unite". Because its emphasis is on the body through asana and pranayama practice, many western students are satisfied with the physical health and vitality it develops and are not interested in the other six limbs of the complete Hatha yoga teaching, or with the even older Raja Yoga tradition it is based on.

Other works
The sage Sri Nathamuni supposedly composed the Yoga-Rahasya in the 9th or 10th century CE, although no copies of this work are known to exist. Sri Tirumalai Krishnamacharya claimed to have received knowledge of this text in a vision. Krishnamacharya is also responsible for the only known translation of the Yogayajnavalikya Samhita, a dialogue between the great sage Yajnavalkya and his learned wife Maithreyi, to whom part of the Rig Veda is attributed. Like the Gheranda Samhita and the Hatha Yoga Pradipika, the Yogayajnavalikya Samhita is generally considered a tantric yoga work.

Yoga philosophy

A large statue in Bangalore depicting Lord Shiva meditating.In all branches of yoga, the ultimate goal is the attainment of liberation from worldly suffering and the cycle of birth and death (Samsara). Yoga entails mastery over the body, mind, and emotional self, and transcendence of desire. According to the followers, the Yogi eventually reaches the enlightened state (Moksha) where there is a cessation of thought and an experience of blissful union. This union may be of the individual soul (Atman) with the supreme Reality (Brahman), as in Advaita Vedanta; with a specific god or goddess, as in Dvaita or dualistic forms of Hinduism and some forms of Buddhism.

Common to most forms of yoga is the practice of concentration (dharana) and meditation (dhyana). Dharana, according to Patanjali's definition, is the "binding of consciousness to a single point." The awareness is concentrated on a fine point of sensation (such as that of the breath entering and leaving the nostrils). Sustained single-pointed concentration gradually leads to meditation (dhyana), in which the inner faculties are able to expand and merge with something vast. Meditators sometimes report feelings of peace, joy, and oneness.

The focus of meditation may differ from school to school, e.g. meditation on one of the chakras, such as the heart center (anahata) or the 'third eye' (ajna); or meditation on a particular deity, such as Krishna; or on a quality like peace. Non-dualist schools such as Advaita Vedanta may stress meditation on the Supreme with no form or qualities (Nirguna Brahman). This is in many ways analogous to Buddhist meditation on Emptiness.

Yoga in other traditions
The goals of yoga are expressed differently in different traditions. In Hinduism, with its variegated viewpoints and sects, Self-Realization and God-Realization are used interchangeably, with the underlying belief that the true nature of self (truth, consciousness, and bliss), revealed through the practice of yoga, has the same nature as the universal self, which may or may not be identified with a 'creator God' depending on the philosophical standpoint of the practitioner. In Buddhism, which does not postulate a creator-type god, yoga may help people deepen their wisdom, compassion, and insight. In Western nations, where there is a strong emphasis on individualism, yoga practice may be an extension of the search for meaning in self, and integration of the different aspects of being.

For the average person still far from enlightenment, yoga can be a way of increasing one's spiritual awareness, or cultivating compassion and insight. While the history of yoga strongly connects it with Hinduism, proponents claim that yoga is not a religion itself, but contains practical steps which can be found in the esoteric spiritual practices of all religions, as well as those who do not consider themselves religious.

Yoga and Buddhism
It is quite likely that Buddha (Siddhartha Gautama), who is estimated to have lived 563 to 483 BC, actually studied what was known of yoga at that time as part of his extensive education in Hindu philosophy. It is also very likely, given the rapid growth of Buddhism after his death and before the Bhagavad Gita and Patanjali's Yoga Sutras were composed, that Buddhism had some influence on those works.

In either case, there is a considerable overlap between the Hindu yoga tradition and Buddhism. Of particular interest is a comparison of the Buddhist eight-fold path and the eight limbs of Patanjali's Yoga. Their moral precepts (the sila of Buddhism, the yama and niyama of yoga) share the Hindu principle of non-violence (ahimsa); their final steps point towards a common goal - 6. Buddhist Samma Vayama (Effort) vs Yogic Dharana (Concentration), 7. Buddhist Samma Sati (Mindfulness) vs Yogic Dhyana (Meditation) and 8. Buddhist Samma Samadhi vs Yogic Samadhi. In relation to views of the Self, yoga's asmita-samapatti is designed to eradicate the wrong views on the Self much in the same way Buddha did it in Anatta-lakkhana-sutta.

Yoga is central to Tibetan Buddhism. In the Nyingma tradition, practitioners progress to increasingly profound levels of yoga, starting with Maha yoga, continuing to Anu yoga and ultimately undertaking the highest practice, Ati yoga. In the Sarma traditions, the Annutara yoga class is equivalent. Other tantra yoga practices include a system of 108 bodily postures practiced with breath and heart rhythm timing in movement exercises is known as Trul khor or union of moon and sun (channel) prajna energies, and the body postures of Tibetan ancient yogis are depicted on the walls of the Dalai Lama's summer temple of Lukhang.

Yoga and Tantra
Yoga is often mentioned in company with Tantra, and it is true that these traditions have influenced one another over time. They are both families of spiritual texts, practices, and lineages with origins in the Indian subcontinent and both have been popularized in the West.

Tantra has roots in the first millennium, and incorporates Shiva and Shakti worship. It focuses on the kundalini, a three and a half-coiled 'snake' of spiritual energy at the base of the spine that rises through chakras until union ('samadhi') between Shiva and Shakti is ultimately achieved. These concepts were formally introduced into yoga with the Hatha Yoga Pradipika, and because of the subsequent popularity of Hatha Yoga, many Hindu and western yoga teachers now accept these essentially tantric concepts within the yogic philosophy, and this is the most obvious major intersection between tantra and yoga today. The acceptance of tantric kundalini teachings into modern yoga was reinforced by the New Age movement which accompanied (and simultaneously reinforced) the rise of popularity of yoga in the West.

However, Tantra and Yoga have notable points of difference. Where body consciousness is seen as the root cause of bondage in Yoga, Tantra views the body as a means to understanding, rather than as an obstruction, which bears certain similarities with the Natya Yoga. As a result, in India particularly, one of the two branches of Tantra often carries quite negative connotations involving sexual misbehavior and black magic, although it must be said most forms actually follow quite mainstream social mores and this is simply an expression of prejudice.

The actual method of Tantra is quite different to traditional Raja Yoga. It emphasises mantra (Sanskrit prayers, often to gods, that are repeated), yantra (complex symbols and archetypal geometric pattering or sacred geometry housing deity, manifesting in a plethora of forms with a discernable syntactic pattern), and rituals that range from simple murti (a statue housing a deity) or image worship to meditation on a corpse or of coitus in a charnel ground - which is challenging for some, but simply an active meditation with the intention to resolve the perceived duality of the creative and destructive universal principle.

Pilates

The Pilates Method (sometimes simply Pilates) is a physical fitness system that was developed in the early 20th century by Joseph Pilates. Pilates wrote at least two books about the Pilates method: Return to Life through Contrology and Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education.

Pilates called his method Contrology, which refers to the way the method encourages the use of the mind to control the muscles. The program focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and strengthen the deep torso muscles, which are important to help alleviate and prevent back pain.

History
Joseph Pilates preferred fewer, more precise movements, requiring control and form. He believed that mental and physical health were essential to one another and created what is claimed to be a method of total body conditioning that emphasizes proper alignment, centering, concentration, control, precision, breathing, and flowing movement, *The Pilates Principles.* The results include increased flexibility, strength, body awareness, energy, and improved mental concentration. In all forms, the "powerhouse" (abdomen, lower back, and buttocks) is supported and strengthened, enabling the rest of the body to move freely.

Pilates classes help to build strength and flexibility, with an emphasis on lengthening and alignment, rather than on building muscle mass. An old approach to movement re-education, Pilates has become popular not only in the field of fitness, but also in rehabilitation. Pilates can be used by physical therapists to progress individuals through movements that represent their day-to-day activities. Pilates' focus on building core muscles and postural awareness are especially well indicated for the alleviation and prevention of back pain.

Some doctors have suggested that medical advice be sought by those who have, or who have risk factors for, medical conditions such as osteoporosis and Paget's disease, before choosing Pilates over other strength exercises. If you have a condition which needs medical attention it is best to work in consultation with an Orthopedic doctor or Physical Therapist in addition to finding an experienced Pilates practitioner.

As the popularity of Pilates has exploded so have many mediocre versions of this method, such as trainers with little or no Pilates education teaching this complex system at gyms. There are various Pilates training institutes seeking to establish a worldwide program of standards.

Pilates Principles
Pilates follows principles based on a well-constructed philosophical and theoretical foundation. It is not merely a collection of exercises but a method, developed and refined over more than eighty years of use and observation. While Pilates draws from many diverse exercise styles, there are certain inherent ruling principles that bring all these elements together under the Pilates name. One interpretation of his fitness ideals is the Pilates Principles: Centering, Concentration, Control, Precision, Breathing, and Flowing Movement.

Mind over matter
The central element of Pilates is to create a fusion of mind and body, so that without thinking about it you will move with economy, grace, and balance; using your body to the greatest advantage, making the most of its strengths, counteracting its weaknesses, and correcting its imbalances. The goal is this: to produce an attention-free union of mind and body, the method requires that you constantly pay attention to your body while you are doing the movements. This attention-paying is so vital that it is more important than any other single aspect of the movements or the method.

Breathing
Joseph Pilates believed in circulating the blood so that it could awaken all the cells in the body and carry away the wastes related to fatigue. For the blood to do its work properly, it has to be charged with oxygen and purged of waste gases through proper breathing. Full and thorough inhalation and exhalation are part of every Pilates exercise. Pilates saw forced exhalation as the key to full inhalation. �Squeeze out the lungs as you would wring a wet towel dry,� he is reputed to have said. Breathing, too, should be done with concentration, control, and precision. It should be properly coordinated with movement. Each exercise is accompanied by breathing instructions. Joseph Pilates stated, �Even if you follow no other instructions, learn to breathe correctly�.

Centering
Pilates called the very large group of muscles in our center � encompassing our abdomen, lower back, hips, and buttocks � the �powerhouse.� All energy for Pilates exercises begins from the powerhouse and flows outward to the extremities. Physical energy is exerted from the center to coordinate one's movements. Pilates felt that a strong powerhouse is built upon which to rely in daily living.

Concentration
Pilates demands intense focus. For instance, the inner thighs and pelvic floor may be accessed when doing a standing exercise that tones the triceps. The beginner learns to pay careful attention to their body, building on very small, delicate fundamental movements and controlled breathing. In 2006, at the Parkinson Center of the Oregon Health and Science University in Portland , the concentration factor of the Pilates method was being studied in providing relief from the degenerative symptoms of Parkinson's disease .

Control
Joseph Pilates built his method on the idea of muscle control. That meant no sloppy, haphazard movements. Every Pilates exercise must be performed with the utmost control, including all body parts, to avoid injury and produce positive results. It's not about intensity or multiple repetitions of a movement, it's more about proper form for safe, effective results.

Precision
Every movement in the Pilates method has a purpose. Every instruction is vitally important to the success of the whole. To leave out any detail is to forsake the intrinsic value of the exercise. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. Eventually this precision becomes second nature, and carries over into everyday life as grace and economy of movement.

Fluidity
Pilates mat exercises are supposed to performed fluidly. There are no static, isolated movements. Concentration and body awareness replaces the quick, jerky movements of other exercise regimes. Grace of motion is emphasized over speed; ultimately the movements are meant to feel as fluid as a long stride or a waltz. Uniformly developed muscles are then developed to compliment good posture, suppleness, and natural grace. However, with the usuage of the apparatus, clients will need to take at least some time to adjust their equipment settings and props.

Drawbacks
Because of the extensive and expensive education that most Pilates instructors must complete plus studio rentals and equipment, the method can be costly to learn. It is possible for the method to be taught in a lower priced class setting but it may not take into consideration the individual students personalized needs. Ideally each client is seen separately until they develop enough knowledge to train on their own. Thus Pilates is usually associated with the rich and famous who can afford to practice it privately and consistently.

In recent years the term Pilates worked itself into the mainstream and the situation became even more exacerbated after an intellectual property lawsuit resulted in a US federal court ruling the term "Pilates" generic and free for unrestricted use. As a result of that litigation, numerous organizations entered the market to capitalize on the worldwide acceptance of the term "Pilates" to market and benefit from the unique approach to health and fitness Joe and his wife Clara developed and tuned over a period of decades. As a result, consumers now face extensive and conflicting information about what Pilates really is, how it works and what credentials they should seek in an instructor. Unfortunately with Pilates' burgeoning popularity, countless imitations and poorly trained and advised versions have appeared in gyms and even on infomercials. Additionally, There are many "quickie" courses that allow trainers to be certified in mere weekends so students are advised to choose instructors carefully as not to get seriously injured or misled.

Pilates also offers no aerobic benefits so students who want to reduce their body fat and weight will have to augment their practice with cardiovascular exercise.

Another less obvious drawback to Pilates is that while it can tone the rectus and transverse abdominis muscles it can very easily build the external and internal oblique muscles of the abdomen producing a flat stomach with a thick waist especially when practiced improperly or even too often. This is because much of Pilates is practiced through extension with the torso moving in a linear, foward fashion. The natural hip to waist ratio can square off into a six-pack .

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