Audio and Video Review Guide

by Richard Rosen

AUDIO TAPES

BASIC DAILY ROUTINE: With John Schumacher (Unity Woods Yoga Center, 4853 Cordell Ave., Ste. PH9, Bethesda, MD 20814-3036; PHONE 301-656-8992; 60 minutes)

John Schumacher is a student of B. K. S. Iyengar and director of the Unity Woods Yoga Center in Bethesda, Maryland. As its title implies, this tape presents a basic, no-nonsense asana routine that takes approximately one hour to complete. Side A is devoted primarily to a challenging series of nine familiar standing poses, each held for at least 30 seconds on a side, some for as long as one minute. Side B consists of a complete floor routine, starting with poses for arm and back strength, and followed by a simple backbend, a twist, and two forward bends, which provides a thorough workout for the spine. The entire routine ends, as is traditional, with the Corpse pose (shavasana).

This tape will be very useful to any student who needs help in structuring and maintaining a daily practice. Each pose is introduced with both its formal Sanskrit name and common English translation, and all instructions are given in a lively, straightforward manner, emphasizing balance, alignment, and the proper use of the breath. The routine is logically sequenced and covers all of the essential elements of a comprehensive asana session (except perhaps for an inverted pose such as shoulder stand). John's confident presence involves and inspires the student throughout.

RELAX WITH YOGA DURING PREGNANCY: With Leslie Goldstein (Rudra Press, P.O. Box 1973, Cambridge, MA; 60 minutes, with a fold-out practice guide)

Hatha-Yoga is widely recognized as an excellent form of exercise and stress reduction for pregnant women. If you are pregnant and looking for a way to make Hatha-Yoga part of your daily routine, this tape is a useful home alternative. It consists of a single sixty-minute session covering 20 different exercises or poses that stretch and strengthen all parts of the body, and ends, as is traditional, with a relaxation in corpse pose.

I asked three pregnant women and an experienced pre-natal Yoga instructor to listen to this tape, and generally their reactions were favorable. Ms. Goldstein leads the session with care and enthusiasm, continually emphasizing the role of proper breathing and self-awareness in a successful practice. The fold-out guide illustrates each pose and provides important information on yoga and its safe performance during pregnancy.

REST, RELAX, AND SLEEP: With Lilias Folan (Rudra Press, P.O. Box 1973, Cambridge, MA 02238; 3 tapes, 60 min. each, and a 27-page instructional booklet )

This three-tape package from Lilias Folan provides a six-week program that, according to the enclosed booklet, "will give you the skills you need to relax during the day so that you can sleep well each night." Apparently, this is nothing to yawn at: we are told that nearly one-third of all Americans—which works out to a staggering 70 million people—have problems getting a good night's sleep. Lilias' program is organized around the "Four Steps of Relaxation"—focus, suggest, pause, and feel—designed to increase the listener's self-awareness, self-control and self-acceptance. Each week's practice has a different theme, introduced by a short inspirational talk, and begins with easy Yoga-derived movements that work to release areas where we typically hold stress, like the spine, shoulders and chest, and face.

I like the fact that the program is spread out over six weeks. This gives the listener time to assimilate all the various techniques —and Lilias has certainly covered all the bases—such as mindfulness and "silent witness" meditation, auto-suggestion, positive self-affirmation and visualization, Taoist "inner smile" relaxation, body scanning, and several breathing exercises, and to understand that there are no "quick fixes" when it comes to relieving stress. This program would be appropriate for anyone wanting to learn simple relaxation skills.

BED TOP YOGA: With Carol Dickman (Yoga Enterprises, 30 Lincoln Plaza, Suite 27N, New York City, NY 10023; 33 min.)

Carol Dickman teaches both Bikram Yoga and Kripalu Yoga. This tape is an "introduction to stretching, Yoga and relaxation done in bed entirely on your back" for the "injured, the ailing, the elder person, or even the lazybones." The 30-minute session can be loosely divided into four parts: a short breathing exercise, a gentle full-body warmup that includes a leg stretch and simple twist, four Yoga postures modified for the supine position, and a progressive relaxation. Dickman has a reassuring style, appropriate for an audience that might be reluctant to exercise because of injury, disability or age. She focuses on breathing and self-awareness, and gives time after each exercise to experience its benefits. This is an intelligent, useful presentation.

SEATED YOGA: With Carol Dickman ( 43 min.)

I reviewed a "first edit" version of this tape without any accompanying advertising; presumably, though, this tape is for students who want a mild practice, or with temporary or permanent mobility problems. The session includes a simple breathing exercise, a long series of warm-ups for the hands, arms and shoulders, torso and neck, and the ankles, hips and legs, four seated variations of traditional postures—a side bend (called Half Moon), the Lion, a twist, and a Cobra-like back bend—and a short concluding relaxation. I reviewed one of Dickman's efforts a few years ago, and the current one, like its predecessor, is well organized, intelligently scripted, and engagingly presented. Dickman makes good use of images and visualizations to support her instructions, and her emphasis on self-awareness and self-acceptance is just right for her target audience. This would be a nice companion for any who is chair-bound, or bound and determined not to get out of the chair.

JIVAMUKTI: BASIC YOGA CLASS: With David Life (Jivamukti Yoga Center, 149 Second Ave., 2nd Floor, New York City, NY 10003-5761; 60 min.)

This is a one-hour session (on CD) for beginning students. It includes a sitting meditation, a long Sun Salute sequence, several familiar standing postures, a seated twist, two sitting forward bends, two prone back bends, and shoulder stand. I reviewed the intermediate session in this series a few months ago, and like its companion, this presentation is intelligently structured and scripted, nicely supported by an enclosed booklet that illustrates each of the postures. Life's physical instructions are very detailed, with an emphasis on alignment and the integration of all the parts of the body; but he also conveys a deep understanding of the spiritual aspect of the practice, the symbolic meaning of the postures, and how our experience in the postures relate to our everyday lives.

I have just one criticism: there are a couple of times during the practice, especially the Sun Salute, that the music sound track is so loud that it almost drowns out the instructions; otherwise, this is an excellent practice partner for beginning students.

FOUNDATIONS. STANDING POSES: UPRIGHT & INVERTED: With John Schumacher (Unity Woods Yoga, 4853 Cordell Ave., Ste. PH9, Bethesda, MD 20814-3036; PHONE 301-656-8992; 60 min.)

John Schumacher is certified as a senior teacher by B.K.S. Iyengar and director of the Unity Woods Yoga Center in Bethesda, MD. The first tape I reviewed for Yoga Journal, back in 1990, was Schumacher's "daily routine" audio. That was a very good effort, and so is this one. Side A covers 10 common standing postures (though only nine are listed in the liner notes), the "foundations" of the Iyengar approach. Side B includes floor postures like Cow Face, Hero, and Downward Dog, as well as a three-minute Head Stand, five-minute Shoulder Stand, and two-minute Plow. Schumacher has a brisk, no-nonsense delivery. His instructions are classic Iyengar, physically precise, with a strong emphasis on balance and alignment, and intuitively attuned to human energy circuitry. From my own biased point of view, Iyengar's system is the most comprehensive approach to asana developed so far. This tape is an ideal practice companion for experienced, dedicated students, and not only Iyengarians; for non-Iyengarians, it's a fine introduction to one of modern Yoga's most creative and transformative "visions" (darshana).

VIDEO TAPES

FOREVER FLEXIBLE: THE EASY STRETCHING PROGRAM FOR A MORE VITAL YOU: With Lilias Folan (Rudra Press, P.O. Box 1973, Cambridge, MA 02238; 60 min.)

Lilias Folan is back with two new stretching and relaxation sessions, each 30 minutes long. Although it's not spelled out on the package, it's obvious that they're designed for stiffer seniors looking for a gentle exercise program that will help improve range of motion and posture and relieve stress. The first session starts in a chair with a self-massage for the hands, arms and shoulders, followed by exercises for the shoulders, spine, arms, facial muscles, legs and feet. Then comes a very short standing series which includes a toe balance and a right angle stretch. The session ends with reclining stretches for the knees and hamstrings, a simple twist and a short relaxation. The second session once more starts in a chair with exercises for the spine and shoulders. The standing poses include a side stretch and pelvic twist. Lilias then returns to the chair for a breath awareness exercise before finishing again on the floor, with a spine stretch on hands and knees, two easy backbends, and a short relaxation.

This is a well-produced program that's entirely appropriate for the targeted audience. Lilias, with all her years of experience on television, seems like she's right there in the room with you. She encourages the listener to stay within comfortable limits, and her upbeat manner and down-home presentation makes exercising fun. She supports the work with breath awareness, sound—she uses humming, like a mantra, to soothe nerves and focus the mind—and positive self-affirmations that create inner balance and self-acceptance.

YOGA: ASHTANGA YOGA, THE PRIMARY SERIES: With Richard Freeman (Delphi Productions, 3160 4th St., Boulder, CO 80304; 2 hours; with a 96-page instruction booklet)

Richard Freeman, a student of K. Pattabhi Jois, teaches Vinyasa Ashtanga Yoga, which combines postures, breathing and other yogic techniques into a dynamic "sequential" (vinyasa) practice. According to this tradition, the several fixed series of postures—this video covers the first or "primary" series—were re-discovered early in this century, after being lost for many years, by the yogin-scholar T. Krishnamacharya, the spiritual "father" of Pattabhi Jois, T. K. V. Desikachar, and B. K. S. Iyengar. Vinyasa is a vigorous approach to yoga, based on the well-known Sun Salutation, demanding extraordinary strength and flexibility. Everyone is invited to join in at an appropriate level, but I think the average beginner can expect to practice intensely for several years before mastering the entire series. By my timing, the series, which links about 60 postures or variations, takes just under two hours to complete.

Freeman exhibits remarkable "skill-in-action," flowing powerfully from one posture to the next. My problem with vinyasa is its sameness—I might enjoy struggling through the primary series occasionally, but not every day. Nevertheless, if you're interested in a tightly structured practice that will challenge the limits of your abilities, then I highly recommend this video.

YOGA MIND AND BODY: With Ali McGraw and Erich Schiffmann (54 min.)

I reviewed a screening copy of this video which came in a white box with only the title, run time and the name of actress Ali McGraw. I'm not sure, then, how this video will be packaged for sale, so I should clarify that McGraw is not the Yoga teacher, but instead contributes introductory comments and then serves as chief model. The actual Yoga instruction is provided by Erich Schiffmann, who is listed in the credits as a "Yoga master." The session opens with instruction in the basic Yoga breathing technique, and is followed by an asana practice that includes a spine stretch and a series of forward bends, a standing pose "flow" sequence, some simple backbends, a forward bend, and relaxation. 

This video has the feel of a big-budget Hollywood production. It was filmed entirely outdoors in, from what I could gather from the credits, White Sands National Park, New Mexico, a stark and arresting desert backdrop, and the number of people involved in the project is truly astonishing: wardrobe, hair and make-up people, and an army of editors, supervisors, managers, associates, assistants and grips. Schiffmann's instruction is clear and direct. I especially appreciated his continual emphasis on the "feeling" of the posture, and enjoying, while never forcing, the work. The production is, in spots, somewhat overdone, and I found the soundtrack too loud and intrusive, though if you like practicing to music—which I don't—then it probably won't be a problem for you. This is a moderate practice appropriate for all levels of students.

YOGA FOR THE YOUNG AT HEART—Gentle Stretching Exercises for Seniors: With Susan Winter Ward (Jericho Entertainment, P.O. Box 16559, Beverly Hills, CA 90209; 50 min.)

This video is primarily for seniors, but is also suitable for students of any age who want a gentle Yoga session. It begins with an assortment of arm, shoulder and neck stretches, followed by standing forward bends interspersed with lunges. After a brief spine stretch on hands-and-knees, the practice continues with a floor sequence consisting of a forward bend, twist, and groin opener. The cool-down includes several reclining poses that strengthen and stretch the abdomen, and ends in Corpse with a short breathing exercise and a progressive relaxation.

There are a couple of problems that I should mention. The teacher seems uncomfortable in front of the camera, and as a result her presentation is rather stiff. And while she occasionally refers to the use of props and easier alternatives to possibly difficult postures, she doesn't demonstrate either the props or the alternatives, which would be more helpful for new students. But overall, this is an intelligently scripted and sequenced practice, entirely appropriate for the intended audience, and I highly recommend it. Yoga is presented as a refined method of exercise and self-discovery that improves strength and flexibility, and reduces stress. Students are asked to "listen" to their body and work patiently within safe limits, and be consistent with their practice. The four "students" who join the practice are attractive and vital seniors, appealing and accessible role models for their "young at heart" age contemporaries.

STILLNESS IN MOTION: YOGA VINYASA, VOLUME 1: With Theresa Elliott (Mercury Yoga Productions, 6215 30th Ave. NW, Seattle, WA 98107; 50 min.)

Theresa Elliott is a Yoga teacher in Seattle. Vinyasa is a form of "flowing" yoga, in which the student moves fluidly through a sequence of linked postures. The video focuses mostly on sequences of standing postures. The first part of the video consists of four sequences: 1 through 3 each incorporate three postures, which are then linked together to create sequence 4. Part two (sequence 5) covers the vigorous version of the Sun Salutation (in which the student jumps between postures). Sequence 6 is a transitional stage of two postures, which are first joined to the end of the Sun Salute, and later inserted near the beginning of the final "stylized" (and unnumbered) sequence. Part three includes two sequences, 7 and 8, each again incorporating three postures, which together form the body of the "stylized" sequence. Each sequence is demonstrated twice, first by Elliott and then by one of four students, so we see each vinyasa performed by two different body types. I should make it clear that each posture is first practiced in detail before it is combined with others into the actual vinyasa. Although the postures are held for only a breath or two during the vinyasa, this is a challenging practice, and the video package recommends at least a year of Hatha-Yoga experience to fully benefit from the work.

This is an intelligent and entertaining program that's passed the ultimate test: I presented these sequences to my students soon after reviewing the video, and they were received with lots of enthusiasm.

FREEDOM FROM BACK PAIN: A SELF-HELP YOGA APPROACH: With Lillah Schwartz (Lighten Up! Yoga Center, 60 Biltmore Ave., Asheville, NC 28801; 90 min.)

Lillah Schwartz, founder of Lighten Up!, a wellness center in Asheville, NC, is a Yoga teacher, licensed massage therapist, and a certified Back Power Trainer. This video is a generous 90-minute presentation that's divided into three parts. The first part serves as an introduction to the self-help program. Schwartz briefly reviews the structure of the spine, explains the purpose and importance of its four curves, and describes problems associated with the misalignment of these curves, particularly of a lower back curve that is too deep or too flat. She also talks about pain management during exercise, and outlines a self-administered spinal curve examination.

Part 2 details the 12 Yoga-based exercises that make up the body of the self-help program. These exercises include reclining twists and leg stretches, a lunge, groin openers, stretches and strengtheners for the side torso, a simple back bend, an abdominal strengthener, and a "suspended" relaxation. During this part, Schwartz notes common mistakes in performing these exercises and provides useful tips on correcting them. Part 3 is a straight run-through of the entire program, which takes about 30 minutes.

This is a methodical presentation that is both comprehensive and user-friendly. Schwartz, a certified Iyengar teacher, makes intelligent use of props, and delivers her background information and exercise instructions in clear and simple language. If you're treating your own back pain or helping others with theirs, be sure to take a look at this most helpful video.

EASY YOGA FOR SENIORS—The Self-Help method to a Healthier Mind and Body: With Pat Laster (Video Vacation, 306 West Ave., Lockport, NY 14094; 55 min.)

Pat Laster is a Yoga teacher, massage therapist, and lecturer on stress management in Westchester County, NY. The Yoga-based exercises in this video have been selected especially for seniors who want a mild practice. The session is divided into several sections, which cover warm-up and breathing exercises, standing poses, spine stretches, back arches, leg and groin stretches and relaxation. Each of these sections is preceded by a short introduction that explains the physical and psychological benefits of the postures.

Laster has a warm conversational delivery that's perfect for her intended audience. Her instructions are simple and stress breath awareness, moderation and non-competitiveness, and non-judgmental self-observation. There are lots of postures here to keep up interest, but they're held only briefly, and there's plenty of time for rest and reflection in between exercises. Laster ends the session with a nice relaxation, during which she speaks movingly of courage, discipline and "peace of mind."

The only problem with this presentation is its regrettable lack of prop demonstrations: Laster occasionally mentions the use of a prop, such as a strap or pillow, in certain postures, but doesn't show how to use it. It would have been better, in consideration of her audience, for Laster to directly illustrate how the prop supports the posture. Still, this is a well-conceived and -executed "easy Yoga" practice that should be welcomed by all levels of students.

YOGA - Alignment and Form: With John Friend (Purple Pentacle Enterprises, 722 Shenandoah, Spring, TX 77381; 90 min.)

John Friend is a certified Iyengar Yoga instructor in Houston, TX. Friend's work is based on the "tradition" of B. K. S. Iyengar, which means that there's a very strong emphasis in each posture on alignment. The 90-minute session follows a "classical" Iyengar sequence: a Downward Dog warm-up, a challenging series of 11 standing poses, a back bend series that concludes with Upward Bow, a reclining leg stretch and a series of six sitting forward bends and twists, and relaxation.

This is a moderately paced, no-frills production that is, to my mind, one of the best instructional videos for the postures on the market. "Precision" is a favorite word of Iyengar's: he often equates it with freedom and the Absolute. Appropriately, Friend's instruction here is very precise physically, so whether you're a beginner or intermediate, if you want to get into the nuts and bolts of each position, then you'll definitely want to watch this tape again and again. Because of this intense focus on the physical foundation of the practice, the Iyengar approach is often accused—unfairly—of being "too gymnastic," and "not spiritual." Apparently mindful of this, Friend intelligently inserts, after many of the postures, short ruminations on the "meaning" of the work, that puts it into a broader psychological and spiritual context. This is an enormously satisfying presentation that gets the highest recommendation.

KRIPALU YOGA FOR BEGINNERS: With Stephen Cope (Kripalu Center, PO Box 2218, Lenox, MA 01240; 40 min.)

Stephen Cope is the director of Yoga training programs for Kripalu Center in Massachusetts. This 30-minute practice session begins with a breathing exercise, then moves through a series of standing postures, followed by a back bend, a sitting twist, two sitting forward bends and concluding relaxation. I'm not familiar with the Kripalu approach, but I found this to be a competent production, intelligently sequenced and clearly presented. Cope has a serious, though reassuring, demeanor. His instructions emphasize precise physical movements, breath awareness, and attention to and acceptance of any feelings or sensations generated by the different postures.

The overall pace is slow and steady, with plenty of warm-up for the more challenging positions. This is a mild practice session that's entirely appropriate for new beginners, students with minor injuries or physical limitations who need to take it easy, or more experienced students looking for a gentle stretch.

YOGA BASICS: With Lindsey Clennell (Psychology Today Video, Dept. 1295, PO Box 400421, Des Moines, IA 50340; 75 min.)

Lindsey Clennell teaches Yoga at the Iyengar Institute in New York City. The video is divided into four sections: a moderate 15-minute standing pose sequence, that includes 11 familiar postures; a 15-minute restorative practice with five supported positions, each held for three minutes; a 10-minute relaxation in Corpse posture (shavasana); and a 10-minute seated meditation.

The long introduction gives some general background to Yoga and an overview of the four sections. Each section also has a short preview, with specific hints and cautions about the postures, that helps prepare the student for the work to come. This is indeed a basic Yoga practice: it's accessible to all levels of students, thoughtfully written, and capably modeled and produced. I recommend it highly.

YOGA WORKOUT SERIES FOR BEGINNERS: With Lilias Folan (Goldhil Home Media, 137 E. Thousand Oaks Blvd., Ste. 207, Thousand Oaks, CA 91360; 2 tapes, 120 min.)

Lilias Folan is back with four 30-minute programs culled from her popular PBS series. Each session begins with a short introduction—a sketch of Hatha-Yoga, Buddhist mindfulness meditation, or the Taoist "inner smile" practice—that invites and captures the student's attention and sets the tone for the following practice. Lilias has an engaging presence and a down-to-earth delivery that makes the most exotic, even alien, Eastern exercises seem perfectly "reasonable" to us skeptical Westerners and the most "natural" thing in the world.

The four posture sessions themselves are, as billed, entirely appropriate for beginners, though I would hesitate to call them "workouts," since with their leisurely pace and easy positions that are never held very long, you're not likely to break a sweat. These videos are for students wanting to spend a pleasant and instructive two hours with one of the luminaries of American Yoga.  

YOGA BREATHING AND RELAXATION: With Richard Freeman (Delphi Productions, 303-443-2100; 75 mins.)

Richard Freeman teaches the Ashtanga Vinyasa approach developed by K. Patabhi Jois. This is the second video of Freeman's I've reviewed for Yoga Journal, and like its predecessor, it's an intelligent and impressive presentation. It begins with sitting breathing exercises that teach the breathing "sound" and control of the lower abdomen, techniques that will be applied throughout the subsequent asana session. This session comprises several cycles of traditional Sun Salute, a standing pose sequence, and a floor sequence that includes forward bends, a back bend, and twists.

Freeman is an inspiring model whose presence takes us immediately to a higher level of practice. But it seems to me that the title of the video is slightly misleading; this is a briskly-paced and challenging effort with little time devoted to "relaxation." If you're an experienced student looking for a vigorous and absorbing hour of Yoga, then I highly recommend this video.

GENTLE YOGA: FOR THE PHYSICALLY CHALLENGED: With Margot Kitchen (4607 Coronation Dr SW, Calgary, Alberta, Canada T2S 1M5; 58 min.)

This video is divided into two 20-odd minute sessions, the first demonstrated sitting on a chair, the second reclining on the floor. The chair session includes a range of stretches for the neck and shoulders, groins and legs, and spine, and a breathing exercise. The floor session, the milder of the two, includes neck stretches, a full body stretch, a passive supported back bend, hip openers, a reclining twist, and a breathing exercise.

Kitchen has a delightful presence, warm, funny, and spontaneous. Her instructions are clear and precise, brought to life with vivid images, practice tips, and personal anecdotes. An Iyengar-trained teacher, she uses props intelligently and understands and conveys to her audience the importance of proper joint and spinal alignment. If you have temporarily or permanently limited mobility, or want a mild practice after a hectic day, then a half-hour with Margot is highly recommended.

YOGA FOR MEDITATORS: With John Friend (Purple Pentacle, 722 Shenandoah Dr., Spring, TX 77381; 60 min.)

John Friend, a student of Gurumayi Chidvilasananda, is a Yoga teacher in Houston, Texas. This video presents a 45-minute asana routine designed as a preparation for sitting meditation. It includes simple warm-up openers for the shoulders, chest and hips, three basic standing postures, and sequences of supine and sitting postures that stretch the legs, hips and spine. The video ends with a short tutorial on sitting.

I reviewed Friend's first video about three years ago and was greatly impressed by its intelligence and insight; this one is just as good. Friend has a remarkably keen understanding of the postures, but what makes his presentation even more compelling is the way he fleshes out his precise physical instructions with the spiritual "message" the practice embodies, transforming each posture into, as he says, a "prayer." Not only does this routine prepare us physically for sitting, but Friend's vision supplies us with numerous "seeds" that serve as starting points for meditation. This is a relatively mild practice accessible to all levels of students that gets my highest recommendation.

E.I.E.I. YOGA: With Max Thomas (Yogi Oki Doki) (Mystic Fire, PO Box 422, New York, NY 10012-0008, 800-292-9001; 38 min.)

Ever "played" yoga before in a barnyard with a six-foot Rastafarian rooster and a straw-hatted cow delivering some "udderly" delightful (or awful, depending on your point of view) puns? Ever had a class from a teacher who can perform a stunning hand stand one minute, and a toe-tapping song-and-dance routine to bluegrass music the next? If not, you'll want to take a gander at Yogi Oki Doki, Rasta the Rooster, and How Now the Moo Cow, and their rather unique presentation steered toward fledgling yogins and yoginis.

Oki Doki and his six young farmhands play through 20-odd exercises, with names like Broccoli (which we full-grown yogins know as Tree), Twisting Pea Vine (Eagle), and Rocking Chair (Camel). My five-year-old daughter and her friends were crowing over this one. Four hooves up.

For price information and availability, please check with the respective individuals and/or organizations (where the address is provided) or with the online service of Amazon.com.

� 1998 by Richard Rosen. All rights reserved. Posted by the Yoga Research and Education Center