Like Zen, yoga is both the path and the goal, is to be present. Practicing one or the other, or both at the same time, allows you to feel fulfilled here and now.
The techniques to achieve serenity through body work have proliferated in recent years in response to the need to gain well-being in a world marked by haste and sedentary lifestyle.
In many cases, what is proposed is to couple classical disciplines such as yoga to different temperaments and needs, combining them with other techniques that complement them and with which they share some aspects.
Louise Solomon merged yoga and Pilates in a system of exercises that has become school baptized as “yogalates” and Aaron Hoopes united different oriental practices in what he called “Zen yoga“. In addition to its proposal there are also manuals and courses of “Zen gymnastics” and similar.
WHAT IS ZEN YOGA?
The so-called Zen yoga was promoted by Aaron Hoopes after having studied martial arts such as karate, kungfu or tai chi, practices such as yoga and energy massage techniques such as shiatsu.
Hoopes was introduced to these techniques when, at a very young age, he felt lost. At that moment he had the feeling that, if he did not make decisions that would help him to positivize the direction of his life, he would easily be dragged by an insane dynamic that he did not want.
He felt the need to find a discipline that would help him focus and began to explore various martial arts and oriental practices. He understood that each of them trained to achieve the same thing: to get the body in shape, calm the mind and reach the spiritual essence that is in each of us.
He synthesized in a personal technique the benefits of what he learned.
BEING IN THE PRESENT: ZEN AND THE CONSCIOUSNESS OF LIVING
Zen Buddhism has been a fascination in certain circles in the West for several decades. Trying to define it is not easy because it is part of Eastern and Japanese culture, and because it refers to the ineffable, to what is beyond words or mental concepts.
It would be something like trying to catch a fish with your hands: every time you think you are approaching, it escapes. It would be a good starting point to say that Zen is something similar to the practice of fluency, a way of life rather than a theory.
So much so that even philosophy itself avoids trying to define it. It is not a particular type of meditation. Nor does it consist of thinking… or not thinking. It is not something that is learned, but rather something that can be become.
Zen is being fully present, here and now. For Zen there is no past or future: the only real moment in which you can truly be is in the present.
To practice Zen is to live fully in the moment, to be aware of ourselves and what surrounds us.
Zen offers a source of inspiration for many everyday acts. One of its characteristics is precisely that, although it is a form of Buddhism, it never departs from the ordinary things of life, because what it suggests is the search for harmony: any activity can create a haven of lucidity and meaning if it is done with the right attitude, including physical exercise.
YOGA AS AN INTEGRAL DISCIPLINE TO SEEK PEACE
On the other hand, yoga in Sanskrit means union. Yoga is an ancient philosophy that fuses the three basic aspects to lead a full life: the physical needs that provide good health (body), the psychological needs of knowledge and awareness (mind), as well as strength and inner peace (spirit).
Although in the West it is considered above all the physical practice, the truth is that yoga is a complete philosophy of life, an integral practice that unites the mental, the physical, the psychological and the spiritual to achieve peace as a primary objective.
ZEN YOGA: A HOLISTIC PRACTICE TO RELEASE TENSION
Zen yoga is holistic gymnastics that acts at different levels. On the physical plane, the fluidity of the postures combined with breathing allows energy to flow naturally, releasing blockages in the form of pain, tension or stiffness that, over time, can lead to different pathologies.
The current pace of life is characterized by constant activity, tension and the occasional shock. Consciously or unconsciously, we generate and accumulate stress at the expense of our concentration, lucidity, tranquility and energy.
Zen yoga allows you to get rid of that accumulated tension and recover the natural state of clarity and flexibility. It is a way to regain mental tranquility, while balancing energy, maintaining good physical health and toning muscles.
By unblocking the meridians, the morbid energy disappears and the healthy energy (also known as chi in traditional Chinese medicine or as prana in yoga) is given free rein to flow in its place.
The movements and stretches provide elasticity, vitality, balance and vigor, and allow both organs and muscles to remain well oxygenated and toned. Among its most immediate benefits are to feel more energetic, vital and light.
It is a holistic practice that combines the fluid movements of tai chi, the energetic breathing of chikung, the deep and relaxed stretching of yoga, along with the calm and serenity of meditation.
The structure and practice of Zen gymnastics is very similar to that of a martial art. The exercises mix yoga asanas (postures) with knowledge of traditional Chinese medicine. The movements are smooth and fluid, and are directed by the breath, which provides a feeling of lightness and placidity. They are carried out standing or on a mat and are easy to learn.
Anyone, regardless of their physical condition, health or age, can start in Zen gymnastics, since it is not an aggressive or intense practice but a set of stretches and movements accompanied by breathing and rhythm that help you feel good.
To get started, the most important step – and probably the most difficult – is to become aware that we can feel much better than we usually do. How to get it? According to Hoopes, promoter of this type of gymnastics, becoming aware of breathing and how important it is to move the body to stay healthy physically, mentally and spiritually.
A FORM OF MEDITATION IN ACTION: THE BODY AS A MIRROR OF THE MIND
The inner life is reflected in the posture of the body; If we feel awake and liberated, the body will adopt a natural posture; If, on the other hand, we are nervous, blocked or tense, the body will stiffen and contract, making it difficult to breathe and circulate energy.
The continued practice of Zen yoga favors the proper functioning of the immune and circulatory system, and metabolism, as well as the elimination of toxins and impurities from the body.
In Zen yoga, the focus is placed on the breath, which provides, in addition to reaching a state of mental calm, greater lucidity and ability to concentrate. The mixture of breathing, attention and physical effort facilitate a deeper sleep and that lucidity is refined, both during the session and after.
As in martial arts, the continued practice of this type of gymnastics increases self-confidence and provides a broader vital dimension thanks to its formula of “meditation in action”.
On a more spiritual level, the practice of Zen yoga is the gateway to harmony, since it facilitates conscious and full living, and allows you to be present in the moment.
Tradition says that the Hindu Buddhist monk Bodhidharma, introducer of Buddhism in China, noticed one day that the monks of the Shaolin temple were very weak and fell asleep during meditation, so he ordered them to exercise every morning.
At first it was only exercises for physical strengthening. However, then they were assimilating the movements of animals when fighting, such as the dragon, the tiger, the leopard, the snake and the crane, which transformed the practice into an art of attack and defense that would later lead to different martial arts.
WORKING WITH DEEP BREATHING
The most important thing in a Zen yoga session is to keep the mind focused on the breath. Although at first it is not easy, over time it becomes automatic, which does not even require effort.
If you are not used to working with your breath, it is useful, before starting the first postures, to spend a few minutes observing how we breathe.
At first, do not try to change the breath, simply observe if you inhale and exhale through the nose or mouth, how are the inspirations and exhalations, what is their rhythm, their frequency, their depth, etc.
After a few minutes, the length of the inspiration is equalized to that of expiration, without forcing it. It is about maintaining a balanced, deep but calm breathing and, if possible, through the nose.
If we are distracted, it is useful to bring the focus of attention to a point in the respiratory system, for example, to the nostrils, and try to visualize the air entering and leaving.
If it is possible to maintain a rhythmic, full and deep breathing, surely the fluidity and perfection of the movements will come alone with practice, without forcing.
ZEN GYMNASTICS AND MEDITATION: PRACTICE WITHOUT GOALS
Just like during static meditation, when you practice Zen gymnastics you don’t have any goal in mind. Concentration is directed to the breath and the flow of movement, without goal that disturbs it. The attitude of the mind during practice is that of non-identification.
Probably, during the session the head is flooded with thoughts about whether the posture is more or less difficult, whether or not it is comfortable, if breathing is regular, what has remained unresolved before the session or what needs to be done after practice.
It is not sought or intended to achieve anything through practice, but to come to understand that the potential of each one is unique.
However, don’t let those thoughts interrupt the practice. You have to let them pass, without clinging to them or chasing them. Nor should we try to reject, hide, eradicate or combat them.
Both thoughts and emotions should be observed as passing clouds. Thus, consciousness, which is beyond thought and non-thought, will appear.
Non-identification with ideas and thoughts facilitates the return to one’s original condition, which allows one to be in harmony with the true nature of existence and which provides great inner calm and freedom.
Zen yoga does not use postures or breathing as a means to achieve physical or mental benefits, but to feel good while doing it.
It is true that practice contributes to developing energy, elasticity, strength and well-being, but these objectives should never be set a priori. Many of us feel numb, tired, down or sleepy and, probably, gentle Zen exercises can be very helpful.
But energy should not be focused on results but on the road. When you forget what you are expecting and the results you want to achieve, then they all come more easily.
A ZEN YOGA WORKOUT
OPEN HIPS
It stimulates the meridians of the heart and small intestine, which promotes circulation and digestion.
- Sit on the floor with the soles of your feet together and your knees bent. Wrap your feet around with both hands.
- Breathe in with your back straight and, when exhaling, lean it forward, keeping your thighs as close to the ground as possible. Without forcing the posture, breathe deeply.
- Over time, the forehead will come to touch the toes and elbows, the ground. Take several breaths and repeat the exercise.
STIMULATE ENERGY
Dubbed “yin and yang”, this exercise stimulates the energy channels of the front and back of the head and trunk, balancing the yin (passive) and yang (active) forces.
- Sit on the floor with your back straight and your legs straight. Rest your hands on the floor at shoulder height.
- When you breathe in, shrug your toes. When exhaling, stretch them to the maximum and, at the same time, raise the hip until the body forms a straight line.
- Breathe in again and slowly lower your hips. Repeat the exercise three times.
STRETCH THE SPINE
“Great bowing” helps keep legs and lower back toned, and stimulates the gallbladder and bladder meridian, which can help mitigate headaches.
- Sit at right angles, and stretch your left leg to one side. Flex the right with the heel in the inguinal fold. Bring your palms together at chest height with your forearms parallel to the floor.
- When inspiring, bring your palms together above your head. The gaze accompanies the movement, the nape of the neck is still stretched and the shoulders do not rise.
- When exhaling, turn the torso towards the straight leg and bend the back slowly forward without curling it.
- Keeping your back straight, wrap your hands around your foot.
- Rest your head on your knee, breathe in, and return to position 2. Repeat to the other side.
“THE BUTTERFLY” TO TONE
- When exhaling, take a step forward with your left leg and rest your right knee on the floor. Tilt your torso toward your knee and rest your hands on the floor. When you breathe in, stretch your legs.
- Exert by lifting the right leg back, keeping the back straight.
- Breathe in by separating your hands from the ground, crossing them in front of your chest. Exert by stretching your arms sideways with your palms up.
- Inspire by straightening the trunk. Bring your right leg forward and flex it. Cross your arms in front of your chest. When exhaling, raise the right and bring the left to the side with your palms up. Breathing in, cross your arms in front of your chest and return to position 1.
- Repeat three times per side.
TRAINING MOBILITY
“Lotus opening” stretches the ligaments of the knee.
- With your back straight, flex your right leg and bring your heel toward your crotch.
- Put your hands around the outside of your left foot and raise your leg.
- Slide your right arm and rest your hand on your left knee.
- When inhaling, bring your left leg toward your body. Exira by carrying forward the left leg. After a pause, repeat with the other leg.
STRENGTHEN THE INNER CORE
“The shrimp” strengthens the muscles of the anterior part of the body and stretches those of the posterior.
- Lie down. Bend your knees, surround them with your hands without pressing and rest your head on the floor
- Take a deep breath and, when exhaling, gently lift your head and trunk while bringing your knees to your chest.
- Stay a few seconds in this position and gradually return to the starting position.
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