By Dr. Rita Khanna
Anemia is a condition in which hemoglobin concentration, or the number of red blood cells, is below the defined level. The job of hemoglobin is to carry oxygen around the body. When red blood cells; and therefore, hemoglobin, are low – the blood fails to supply the body’s tissues with sufficient amounts of oxygen. Your lungs and heart will then have to work harder to get oxygen into the blood. Proper food, correct treatment, and the practice of asanas and pranayama, have proved very valuable for the production of hemoglobin, and necessary elements in the blood, in the pure form.
Recommended Asana
Trikonasana and its variations, Sarvangasana (If the child is younger than 12 years, then in place of Sarvangasana, the child can practice Viparita-karani-mudra), Surya-namaskara, Yoga-mudra
The practices of above asana are useful for purification of blood and increase of blood cells.
Recommended Pranayaam
Sivananda Pranayama, Shitali, Sitkari and Anuloum Vilom
Preparation
Spread a blanket or a warm cloth on the ground; over it, spread a cotton sheet. The reason for this type of blanket, being spread and lying down, therein, is that the energy or capability in the form of electrical charge that gets produced from meditation or Pranayama may not be conveyed away to the ground. It is the characteristic of the ground to conduct away electricity; hence at the time when we sit for meditation, Pranayama or concentration, one should use a spread, which is not a conductor of electricity.
Sivananda Pranayama
By doing Sivananda Pranayama, we get maximum oxygen by inhaling. The air, (containing oxygen) that we breathe into our lungs, is transferred into our blood, which travels around our body – delivering oxygen to our brain, organs, and all other parts of our body. It helps the nervous system, the heart, the digestive system, muscles, sleep, energy levels, mental soundness, concentration, memory, and much more. When we exhale properly, we also get rid of waste products, such as – carbon dioxide, toxins, etc.
This Pranayama can be done in the morning, noon, and evening – as well as late night, whenever your stomach feels light – about three hours after meals.
Position
Lie down on your back, bend the legs from knees, knees and feet apart – make sure heels are not touching to the buttocks – keep both the arms a little away from the body, with palms facing upwards.
When one lies down with legs bent from the knees, and the knees are pointing upward – the blood circulation in the thighs, and parts of the lower body, reduces – the intestines get enough of a good quantity of blood.
Method
Focus your mind on the solar plexus (navel)…Start watching the breath… Breathe in as slowly as possible… Breathe out as slowly as possible… Now begin to deepen, lengthen, and extend this movement consciously… While inhaling, let the abdomen rise to its limit… at exhalation let it fall completely… Keep watch on each breath… Do this practice ten to fifteen minutes. Once you are finished, turn to the left side, with bent knees. Place your left hand under the head, right hand on the right thigh. Relax for some more time. Then sit up from that side.
Here, the mind gets concentrated on the solar plexus, and it is drawn away from the surrounding atmosphere; hence, the body gradually gets relaxed. The Pran Vayu, lying above the navel, and the Apana Vayu, lying under the navel, both get together and awaken Samana Vayu. The energy created, thereby distributes any element found to be short. Thus, whichever element is insufficient in the body, the same element is sent at the spot in enough quantity.
Shitali Pranayama
The practice of Shitali Pranayama is useful; especially for the supply of oxygen in a greater quantity.
Preparation
Spread a blanket or a warm cloth on the ground; over it, spread a cotton sheet.
Position
Sit facing East on Padmasana, Sukhasana, Siddhasana or Swastikasana or Vajrasana, in the early morning hours, before sunrise, to practice this Pranayama.
Method
Open your mouth and stretch your tongue outside the lips, fold the tongue like a pipe from both sides, inhale gently (not forcefully), through the folded tongue, take the tongue inside your mouth and close the lips firmly, hold the breath as long as possible, then very – very slowly, exhale through the nose. This is one round. Make 15-20 rounds like this.
Sheet-kari Pranayama
Sheetkari is a variation of Sheetali Pranayama. Those people, who cannot fold the tongue outside the mouth, can turn the tongue inside the mouth – towards the throat.
Method
Turn the tongue in, behind the rows of the teeth, Keep the upper and lower teeth together, open the lips, inhale deeply and gently, through the teeth, with a sound like (si-si-si), then keep the lips closed and hold the breath as long as you can; slowly – slowly exhale through the nose, without opening the mouth. This is one round. Make 15-20 rounds like this.
If these two Pranayamas are performed in the early morning, before sunrise, a very good digestive power is observed, hunger increases, blood gets purified.
Anuloma and Viloma
If the breath is simply inhaled and exhaled, this process is known as Anuloma and Viloma. The proportion of time to be maintained is 1:2. That means to the time spent in exhaling – will be twice the time spent in inhaling.
Preparation
Bring the palm of the right hand facing the face. Bend the first two fingers next to the thumb inside. Now, put the right thumb on the right nostril and last two fingers, of the same hand, should be used to press the left nostril. Remember, for the practice of this Pranayama, always start and finish the breathing from the left nostril.
Method
• Breathe in through the left nostril – slowly and deeply. Close the left nostril, with the ring and little fingers, and breathe out through the right nostril – gently and deeply.
• Breathe in through the right nostril. Close the right nostril with the thumb and breathe out through the left nostril.
• This completes one round of Anulome-vilome.
• Make 15-20 rounds.
Never make any hurry or haste in inhaling or exhaling. The belly should expand when you breathe in, and the belly should move inward when you exhale. In the execution of all breathing exercises, this fact has to be perfectly observed.
Benefits
Increased working capacity of intestines creates a new process of sending the iron that is produced additionally, in the various organs of the body.
So the practice of asana, pranayama, relaxation, concentration, and meditation, play a major role in the arranging of missing elements in the blood.
Other natural remedies
• Close the left nostril with the ring finger and little fingers of the right hand; inhale and exhale from the right nostril, whenever it is possible.
• Cold-water bath is very good. After that rub dry the body, with the palms of the hands.
• Sun bathe in the morning for about quarter of an hour daily.
• Steam baths, massage, and exercise – such as walking and swimming, are very beneficial.
Diet plan
First thing in the morning:
Take a glass of warm water with the juice of a lemon, with two teaspoons of honey.
Before breakfast:
Drink freshly prepared beet juice.
Breakfast:
Munacca / raisins (15 nos.) figs (4 nos.), washed and soaked in water overnight, in a glass container. The water, in which they are soaked, should also be drunk – in addition, seasonal fruit (dates, apple, orange, papaya, black grapes, strawberries, melon, musk melon, guava, musambi). Eating one variety of fruit each time is very beneficial.
Before Lunch:
Salad – in any quantity (onion, cucumber, tomatoes, sprouts, lettuce, carrots, beetroots, radish, cabbage, soaked peanuts)
Lunch:
Chapatti of wheat flour with extra bran, + seasonal green leafy vegetables, brinjal, cabbage, carrot, celery, beets, tomatoes, spinach + curd / buttermilk of skimmed milk.
Evening:
Vegetable soup, vegetable juice (spinach / carrot)
Dinner:
Same as lunch or dalia (broken wheat), fruit / salads.
Avoid:
Fried, fatty spices, starchy and sugar, containing food, tea, coffee, cocoa, white flour, tinned fruit, and refined cereals.
Daily recommendation:
• Drink water, as much as possible, during the whole day – other than at mealtime. You can have soup and buttermilk, along with the meals.
• Add milk, cheese, egg, almonds, peanuts, wheat germ, and soybeans, in your daily diet.
• Honey, taken in any form, is ideal for an anemic patient because of its high content of iron, manganese, and copper.
• A combination of ripe banana, with honey, is considered to be a good source of energy, as well as all the essential minerals.
• Take black sesame seeds (soaked for a few hours in warm water, ground, strained) and mix with 1 cup of warm milk with honey or jaggery.
• Garlic can help get rid of some types of intestinal parasites.
• The anemic patient must have his full quota of sleep.
• Avoid excessive worry and tension. Try to be cheerful.
These are some of the most effective and safe, natural remedies for anemia. Though these natural remedies are safe – it is advisable to consult your doctor before adopting them.
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Dr. Rita Khanna
Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).
She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.
At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).
By Rina Thibault
Scientists, engineers, and society believe humankind has successfully evolved and adapted to every situation they encounter. By looking at our technological advancements, especially in medicine and science, we have managed to cure diseases, give the ability of greater access to education and health to underdeveloped countries, and more. But there are still things that have not changed which are inherent in mankind. Violence, poverty, war, and famine cause external and internal stress on the environment, societies, and individuals. These can be traced all the way back to the beginning of the dawn of man. As a society, we’ve developed the physical tools to survive the external elements but not the internals; to live in peace, love, and harmony with oneself and others.
Yoga is becoming popular in Western society because it is seen as a tool to reduce the everyday stresses of life. Through conscious effort of practicing asanas (postures), pranayama (breathing), and meditation, it balances mind, body, and spirit; one can become closer with their divine, true self.
Westerners experience the effects of stress on one’s life: in mental and physical health. This is reciprocated in an increase of blood pressure, stroke, heart disease, diabetes, ignorance, greed, and illusion. Society copes with these daily stresses by ignoring it and letting it dwell within to let it fruit into trees of depression and exhaustion or through medication, and in some cases it causes more harm than good.
Using yoga to reduce stress, through purification of breath, meditation, nourishment, and postures, one can maintain the balance of mental and physical health.
Pranayama, or breath control is one of the tools used in Yoga to help reduce stress. When one faces a stressful situation, several things occur to the breath. There is an inefficient use of the lungs, causing shallow high-chest breathing. This causes the bloodstream to not receive enough oxygen and be able to purify the lungs. Food is also not adequately burned in the body in order to provide energy, which in turn creates fatigue, headaches, and neurasthenia. Its adequacy is reduced and the muscles have to work harder to get oxygen pumped into the blood stream. This causes the muscles in the ribcage and back to tense up, causing the spine to slouch and collapse the lungs; which is a result in the inefficiency and faulty breathing.
There are many reasons why society resorts to such measures. We were never taught proper breathing. This in turn conditions us to lose awareness of our breathing because we allow ourselves to be distracted from bodily defects, social pressures and tensions.
In Pranayama breathing there is a conscious focus and concentration on the rate of breathing. By bringing awareness into the breath during meditation and yoga practice, it improves the flow of oxygen into the lungs. The attention turns inwards. The lungs receive a healthy supply of oxygen through inhalation and it flushes out the toxins in the lung tissues during exhalation. This allows an increase of oxygen to enter the bloodstream and into the mind. The increase reserves of oxygen calms and tones the nervous system, improves energy and health, and brings a present and clear state of mind to be able to handle stressful situations. It also exercises the lungs and respiratory muscles by improving thoracic mobility and broadens the chest, improves digestion, and massages abdominal viscera. It also creates healthful breathing habits. Through conscious training, it trains the thoracic, diaphragmatic, and abdominal muscles. It cleanses the sinuses, cells and nerve channels as well.
“Pranayama is one of the most important practices in all forms of Yoga. By practicing pranayama, the Yogi is able to control the nervous system and thereby obtains gradual control over prana or vital energy and the mind.” Swami Vishnu-devananda, The Complete Illustrated Book of Yoga, page 228.
Pranayama breathing is used for moments of need such as energizing and dispelling anxiety or fear and boosting courage. It is also used as a technique in yoga of latent energies, as breathing therapy, and for the preparation for Yoga of meditation.
Through the focus and concentration of meditation or Dhyana, one can achieve a state of relaxation. Meditation in Yoga is a type of mental discipline where thoughts are suspended and the mind is quiet in order to bring the self into a deeper state of relaxation. A different perspective is gained, bringing more awareness to the stressful situation; giving one the ability to solve their problems in a more harmonious way.
Stress is considered a major killer in society because of its effects on the mental and physical health. The intuitive solution for people is to focus on the external forces to cope with its challenges. Our minds are focused on the emotions and we try to rationalize problems by letting our inner chatter and personal attachments to overcome our state of clarity on the mind. Our mind becomes fatigued and tense.
With Yoga practice, one tunes their attention inward, which brings a sense of balance and helps reduce stress. Eventually, through practice, the inner chatter is reduced, leaving the mind and consciousness clear. This in turn affects the nervous system and the physiological processes by calming, toning, and relaxing it. It also cultivates a sense of serenity.
The practice of meditation begins by seating oneself in stillness and closing the eyes for fifteen to twenty minutes each day. During the meditation practice, one sits back and observes the flow of thoughts; no attachment is involved. The mind becomes focused, relaxed, and clears out negative thoughts.
Eventually, this cultivation of clarity heals and cleanses the mind, frees it from the fight or flight stress. This can bring one closer to a true intuitive self and ultimate knowledge, which helps one solve their everyday stresses with compassion and understanding.
“In terms of the Raja Yoga of Patanjali, meditation means sense withdrawal (pratyahara) and concentration (dhyana), with the aim of triggering a super-conscious state (Samadhi), which is one of intuitive realization of the identity of the individual soul or spirit and the cosmic soul of spirit.” Hewitt, James, The Complete Yoga Book, page 377.
The benefits of meditation can produce major healing in the mind by bringing about mental poise and calmness, refining and clearing consciousness. The mind is more focused, and develops intuitive enlightenment. The effects of stress are not only seen through our breathing and actions, but also through our postures.
The physical component of Yoga is called asanas or posturing. As the name indicates, the practice consists of the individual to hold a series of poses and bringing our attention inwards; listening to our body and silencing our mind. By focusing on our body, especially how our muscles react and feel, we can come to understand its damages and learn to correct those using appropriate asanas.
“There is not a single asana that is not intended directly or indirectly to quiet the mind.” Dr. Theos Bernard, The Complete Yoga Book, page 19.
By fostering an asana practice it also helps prepare the body for a mental and spiritual process. Because our society is busy with social life, work, food, entertainment, and sports, we have a hard time to relax. This has led us to lose sight of bringing awareness to our bodies. We end up using more energy to keep our muscles in continual readiness for work than needed.
“Even while resting, the average person expends much energy through needless physical and mental tension. Thus, most of the body’s energy is wasted.” Swami Vishnu-devananda, The Complete Illustrated Book of Yoga, page xiii.
The benefits of posturing help alleviate stress on the spine’s discs and the body’s joints. The spinal column and muscles become strengthened and stretched which relieves the bodily tensions and toxins that are stored. This increases flexibility, strength, and poise, helping it to heal and cleanse itself. The release of muscular tension and constraints leads to improved stress management and a feeling of vitality. The reason being, as mentioned in the last paragraph is, society focuses their attention on the outward forces of stress. This in turn results in tension in the muscles, breathing becomes inefficient, and cultivates poor posture and headaches; an overall deteriorating health.
The rewards from asanas are: attainment of steadiness in body and mind, a feeling of lightness, improvement of health and suppleness, increase psycho-physical prose, benefits the nerves, glands, vital organs, and musculature system, evokes tranquility, psychic strength and lucidity of consciousness.
Stress and tension is stored within our body; mentally, physically, and spiritually. There are many ways we store and spend energy besides muscular movement; it is through muscular tension, emotions, mental fatigue, and keeping the muscles in continual readiness. The body is the temple of the spirit and it must be taken care of through listening, caring, understanding, and patience.
References
Hewitt, James, The Complete Yoga Book, Schocken Books Inc., New York, 1977.
Swami Vishnu-Devananda, The Complete Illustrated Book of Yoga, Three Rivers Press, New York, 1988.
Rina Thibault is currently a Yoga teacher intern, who resides in Hamilton, Ontario, Canada.
By Paul Jerard, E-RYT 500
How can Yoga turn your life around? Where do you start? If you are a Yoga student, a steady practice is a good start. If you teach Yoga classes, and have students in need of help, where should they start? At least some of us see a need for a starting point, which is an early form of self-awareness.
In making a decision to change our lives, we need to know our perceived limitations. This viewpoint of limitations may not be based upon reality. Sometimes, a limitation is only a projection of our self-image. In other words: If I have low self-worth – are my thoughts about myself realistic?
The answer is: No; if I have a poor self-image, my thoughts would be limited by a negative mindset. In turn, a negative mindset blames everyone for everything. In such a case, nobody ever does anything right. Many complainers have poor self-esteem. Instead of designing a plan for the future, and searching for answers, it is easier to sit around and complain.
One more point about perceived limits: If your thoughts are based upon pure reality and logic, these thoughts will change with time. Any form of thinking is subject to change because it evolves with each life experience.
Therefore, when you design a plan to make a lifestyle change, you want to know yourself first. Any changes to the world around us must come from within – first.
Yoga allows the mind to find its natural balance. This Yogic state of balance may occur in the physical body first.
These subtle, physical changes, within the body, may be noticed if one practices Hatha Yoga (Union through Physical Self-Mastery). This is an early step for contemporary Yogis. People easily believe what they see when they notice physical changes in their own bodies.
The more subtle changes that occur within one’s mental, emotional, or spiritual health, take more time and patience to develop. Hatha Yoga practice may be considered the ultimate answer to physical mastery, but it is only a stepping stone on a path toward happiness.
For many of us, our biggest step is training the mind to become our best ally. Self-induced negativity is one of the greatest setbacks to humankind. Sometimes, whole countries and cultures believe they are worthless.
This state of cultural worthlessness occurs when a society’s leadership promotes pessimistic thought. Whether or not we live in a free society, the answer is to re-program our thinking toward a path of progress. Every form of Yoga contains methods for positive thinking.
© Copyright 2009 – Paul Jerard / Aura Publications
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By Joy Karl
Yoga is one of the best physical exercise programs for seniors. It allows older people to proceed at their own pace and to gradually gain more strength and flexibility. It goes without saying that there is no one “type” of senior. Technically, one becomes a senior around age 60-65. Some people at that age are already having a multitude of medical problems and some are as healthy and strong as people 20 or more years younger. It is important to take a good physical history so you know why type of senior you are proposing to teach. Many yoga classes treat all seniors as needing modifications and special treatment. I work with a sixty-one year old woman who is getting Pilates Instructor Certification, her husband who is on the pro gold circuit, and a seventy-nine year old with two hip replacements who rides his bike and runs every day. These are the people I term active seniors. They already have a regular physical practice of some sort. They need a yoga program that will allow them to reach their fullest potential, not one that treats them like invalids because of their age. However, regardless of their physical fitness, there are some inescapable signs of aging that may affect their yoga practice. Some of these conditions are arthritis, hypertension, and joint related injuries. I have personal experience with two of the three. I do not have hypertension, but I did have to have rotator cuff surgery to repair a torn tendon, and I have arthritis of the hands and knee. Even with these conditions, I can do a fairly rigorous program of yoga. I would like to discuss each of these three conditions in depth.
Arthritis is a condition that affects many people, especially older persons. Arthritis causes swelling and inflammation and stiffness of the joints. It is one of the most common diseases in the world and affects 40% of Americans 45-64 and 60% of those over 65. Although it is more common in older adults, it can affect teens and children. (Borreo) When the soft tissues surrounding the bones begin to deteriorate the bones rub against each other causing pain. The most common joints affected are the knees, wrists, spine, feet and the shoulder. There is no known cause of arthritis but many believe that not only wear and tear affect the joints but also obesity and heredity. It appears also that poor bone and muscle health may play a significant role. (Borreo) Yoga can help improve bone and muscle health and help keep joints mobile. As long as the yoga practitioner and teacher remember to not push beyond the capabilities of the student, yoga can help diffuse some of the pain of arthritis.
There are two main types of arthritis, rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis (RA) is a chronic disease characterized by inflammation of the joint lining (synovial). This inflammation leads to weakness and eventually deformity or destruction of the joint. RA is a systemic disease and will also affect others organs. According to the Arthritis Foundation about 1% of Americans suffer from RA. A person with RA will need special modifications to practice yoga. Osteoarthritis (OA) is a breakdown of cartilage in the part of the joint that cushions the ends of bones. The pain of this type of arthritis is caused by two bones rubbing against each other OA is a degenerative disease related to wear and tear and age. It usually affects the hands and weight-bearing joints like knees, hips, feet and the spine (Crews). This person will be able to do most poses in yoga and may or may not need modifications.
Many studies have been conducted by the Arthritis Foundation that show that exercise, maintaining a healthy weight, and avoiding injuries can reduce the pain of arthritis and even slow the progression of it. (Crews) The full range of motion of yoga poses help facilitate flexibility of the joint and may even help to alleviate pain.
Leigh Crews in her article, Yoga for Seniors has several suggestions to help a yoga teacher work with a person who has arthritis. She recommends you choose poses that:
• Increase the space within the joint, such as bound angle pose
• Provide both extension and flexion, such as the moving cat pose
• Strengthen the surrounding ligaments and tissues, such as tree or stork pose (Crews)
According to Crews, many arthritis suffers report that holding poses is more painful than moving poses. (Crews) Some poses lend themselves to moving in and out of the pose, rather than holding it – such as Warrior I and Warrior II. This might be easier for someone with arthritis in the hip or knee. My knee pops and cracks when I bend it. Sometimes, by moving it gently into better alignment, I can ease the pain. In Anatomy for Yoga, Paul Grilley talks about making adjustments based on the skeletal limitations of students. (Grilley, 2003) Yoga teachers need to learn how arthritis affects the joints in order to become aware of possible adjustments that will ease the discomfort or pain. Teaching people with arthritis to self adjust may or may not be a good thing. Make sure the adjustment still provides the same benefits as the classical asana. A better idea is to walk around and check the alignment of people with arthritis. Other general suggestions include a longer period of warm-ups, late afternoon or early evening practices, and possibly avoiding vigorous yoga practices such as ashtanga or power yoga. I do, however, know a older woman who has debilitating arthritis and she loves a vigorous workout. She knows her body and its limitations. A beginning student would need more direction than my friend. Also, extra padding under the knee is a good idea. An extra mat is usually a good idea. Additionally, I find moving into and out of Downward Facing Dog from table pose is easier on my knee and shoulder than moving into in and out from plank pose.
A final benefit of yoga to those who suffer with arthritis is that yoga can help with postural adjustments. Many times what is thought o be arthritis may be misalignment of the bones and/or joints, muscle weaknesses which pull the body out of alignment and unconsciously holding stress in parts of our body. I can attest to this personally. What I had been told was arthritis in my hip was an extremely tight piriformis muscle pulling against the opposite hip flexor which was also very tight. This had torqued my pelvic girdle to the point I was limping. Regular yoga practice has eliminated the pain and the limp. With regular yoga practice, you will notice a decrease in the amount of stress you hold in your body and a great improvement in your posture. These changes alone may be enough to enable to you have less pain. In his book, Yoga as Medicine, Timothy McCall states that “yoga can get you out of an unhealthy groove, literally and figuratively.” (Timothy McCall, August, 2007)
Hypertension or high blood pressure is another malady that often affects many seniors. Even active seniors can hypertensive issues. Hypertension affects close to one in six people in the Western World, though many, according to Timothy McCall, are unaware of the problem (Timothy McCall, August, 2007). Symptoms can include headaches, blurred vision, dizziness or, the most frightening, no symptoms at all! Problems that can arise from hypertension are heart attacks, strokes, and kidney failure among other problems. Most doctors will recommend a combination of diet, medication and exercise to bring high blood pressure back to normal. The exercise prescribed is usually aerobic in nature which helps build up the cardiovascular system. A better approach might be to combine the aerobic exercise with a regular yoga practice. It is well documented that stress can cause your blood pressure to rise. Just going to the Doctor can increase blood pressure 10-20 points for some people (Timothy McCall, August, 2007). Regular yoga practice can help bring your stress level down. A regular meditation practice will almost certainly lower your stress level and thus your blood pressure.
Certain yoga poses should not be practiced by those with high blood pressure or hypertension. Most commonly mentioned are inversions. An inversion is any move where your head is lower than your heart. Mild hypertensives may find that Downward Facing Dog and other moderate inversions do not bother them at all while head stands, hand stands and shoulder stands do. More severe hypertensive seniors should avoid even mild inversions. Yoga poses can be modified for them by using a chair or by bending forward with a flat back to a hip level position rather folding over the knees. Half Standing Forward Bend or using a wall in this pose is a good substitute for Downward Facing Dog. This allows them to do a forward bend without lowering their head. More aggressive styles of yoga that encourage you to jump from position to position are not indicated for the hypertensive senior. Timothy McCall suggests you concentrate on the exhalations, making them longer and slower to help a person ease into a pose (Timothy McCall, August, 2007). Any pose or pranayama that causes undue stress or tension in the body should be avoided. Additional suggestions include rest periods between asanas, especially if one is breathing heavily, and not holding positions too long for this may raise the blood pressure (Crews).
Injuries are the third topic I want to discuss in this essay-specifically shoulder injuries. I have known so many people in their 60’s and beyond with shoulder injuries that could have been prevented, including myself! We tend to ignore various parts of our body until something happens to bring that particular body part back into focus. For me, it was my shoulder, specifically, my rotator cuff. I had felt an odd twinge now and then but assumed because I was doing yoga on a regular basis and some weight training that my shoulders were basically sound. I couldn’t have been more wrong. After surgery to repair a torn rotator cuff, I found both my shoulder strength and mobility greatly diminished. In addition to physical therapy, I started to research ways to use yoga to rehabilitate my shoulder and to maintain shoulder health.
Shoulder injuries can come on suddenly or can develop over time. There are many reasons why our shoulders may start to hurt or lose strength or mobility. One of the biggest factors is age. Wear and tear on the shoulder joint gradually causes the tendons and muscles to weaken. Repetitive motions such as those in sports, gardening, and lifting can further damage the shoulder joints.
The shoulder is the most mobile joint in the body. It allows us to move our shoulder in virtually every direction. There are three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone). The muscles of the rotator cuff stabilize the back of the shoulder joint. These muscles help to keep the head of the humerus in place against the shoulder blade. The rotator cuff is comprised of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis). Four tendons of the same names join these muscles to the bones. There are many reasons for shoulder injuries but the most common are bursitis, tendonitis, and arthritis. Any of these conditions could lead to a serious shoulder injury if care is not taken.
In yoga practice, it is necessary to allow the shoulder joint to warm up gradually. Stretches that move the arms overhead and out to the side are important for the he alth of your shoulder. Even one painful twinge should be reason to stop and assess what you are doing in yoga class that might be hurting your shoulder. One of the more helpful things I read while recuperating from surgery was that your arm starts in your back. Any move you make with your arm should originate in the back. This has really helped me stabilize my shoulders during poses such as plank pose, side plank pose, Upward Facing Dog , Sun Salutation, etc. There are modifications for these poses which put less pressure on the shoulder area. In plank and Sun Salutations, keeping the knees on the floor will help a lot. There is a modified Side Plank which keeps one knee on the ground for balance and shoulder stability.
I read the quote below in an article about yoga and shoulder injuries. It so closely mirrored my own understanding that I wanted to copy it whole into this article.
“Muscle imbalances often develop in yoga due to the over-preponderance of push type exercises such as Chaturangas that most practices entail, without sufficient counter poses. Over the long run, this can lead to muscle imbalances and instability. A great counter pose to Chaturanga is Purvottanasana (upward plank). This pose helps to stretch the muscles that Chaturanga stretches, and vice versa. Dhanurasana (Bow pose) is also a great way to stretch the front of the shoulders and build strength on the posterior side. Setu Bandha Sarvangasana (bridge pose) is another great chest and anterior shoulder opener. Another beneficial pose is Jathara Parivartanasana (revolved abdomen pose). By keeping your arms and shoulders pressed into the floor, you strengthen the back of the rotator cuff. Other counter poses include Ustrasana (camel), and Gomukhasana (cow face pose). Off the yoga mat, practices that require a pulling motion and thus strengthen the backside of the shoulder might include rowing or pull-ups. The idea is to provide a balance of strengthening and stretching across both the front and back of the shoulder. The increased stability will help to both minimize the occurrence of dislocations as well as protect the shoulder girdle from tendinitis, bursitis, and certain forms of arthritis.” (Fetz, 2009)
I would encourage you if you have a client with shoulder pain to encourage them to seek a professional opinion before proceeding with yoga asanas that put pressure on the shoulder joint. I feel very strongly that had I gotten help when I first noticed the pain, I might have avoided surgery.
It is important to encourage all seniors to engage not only in the physical aspects of yoga but also the pranayama and the meditation. There is a bumper sticker that reads “Old age is not for sissies.” I couldn’t agree more but with the tools that a regular yoga practice provides, I feel certain seniors can continue to lead active lives.
Works Cited
Borreo, M. (n.d.). Yoga for Arthritis. Retrieved 07 20, 2009, from maxlifestyle.net: http://www.abc-of-yoga.com/yoga-and-health/yoga-for-arthritis.asp
Crews, L. (n.d.). Inner Idea. Retrieved 07 22, 2009, from Inner Idea: http://www.inneridea.com/library/yoga-for-seniors-program
Fetz, A. (2009, January 27). Aero Core. Retrieved August 20, 2009, from Aero-Core: http://www.acrocore.com/yoga-and-shoulder-injuries/
Grilley, P. (2003). Anatomy for Yoga. Pranayama, Inc.
Timothy McCall, M. (August, 2007). Yoga as Medicine. New York, New York: Bantam Dell.
Joy Karl is a certified Yoga teacher. She teaches Yoga classes in the Centerville, Ohio area.
By Paul Jerard, E-RYT 500
Yoga and music hold an intangible power to cause positive arousal within the mind. The comparison of Yoga and music does not stop here. We might say that Yoga is a science, and music is an art, but both create innovation within the practitioners of these two disciplines.
Have you ever risen in the morning with a song in your heart? Is it a song filled with joyful anticipation for the new day? In this case, the day will likely be filled with happiness. Although happiness is not a guarantee of a successful outcome, positive inspiration tends to carry you forward – even during trying times.
Inspiration runs much deeper than motivation, because it causes the mind to act and create. All too often, people suppress creative ideas because their motivation level has run low. Inspiration is a form of internal or divine guidance that helps us to create and solve problems.
Our dilemma is deciding which voices to listen to. Should you listen to the voice that tells you Yoga, music, and creativity are bad? Should you take a chance? Should you leave all of your responsibilities behind? Some of us believe in an “all or nothing” approach to life.
When you move toward something that inspires you, it is wise to take small steps in moderation. We should use our mind as well as our heart, when risk is involved. Outside advice is always worth considering – whether we agree or not.
Yet, how can you be absolutely assured that a risk you take will not leave you vulnerable? In truth, when it comes down to taking a chance, you cannot be absolutely assured. You can study to your “heart’s content,” but when you take a risk, there is always a chance of failure.
In the words of Alfred Lord Tennyson: “I hold it true, whatever befall; I feel it, when I sorrow most; ’tis better to have loved and lost than never to have loved at all.” We often forget that we can always learn from our past mistakes, but our daily life is a matter of chance.
Yoga and a song that inspires the mind make life and its risks much easier to bear. Take the time to enjoy your Yoga practice and the music you hear each day. The outcome of a day is determined by many different factors, but a positive mindset sways the odds in your favor.
© Copyright 2009 – Paul Jerard / Aura Publications
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By Paul Jerard, E-RYT 500
Yogic insight is a form of analysis, which allows each Yoga practitioner to find logical and rational answers to questions that confuse each of us. ‘Why are we here?’ is a question which has puzzled humankind since the beginning.
In answering this question, great temples and monuments have been built. Holy Scriptures have been written in every language. Yet, people still ask, “Why they are here?” Answers to our purpose are often based on religious, political, or scientific knowledge.
Each religion might have a slightly different answer. Each culture may have different viewpoints. Historically, political systems often told the masses that serving the state is our purpose. Yet, the variety of reasons for our existence has been a source of political conflict, holy wars, and hate crimes – for thousands of years.
Why we exist is a complex answer, if it is based upon our cultural, religious, and political beliefs. However, let’s approach this question with a Yogic mindset. We are here for a reason (hetu). Most of us believe our reason for being here is a divine plan. This is a matter of faith (sraddha).
However, if someone is a pure atheist and only believes in a scientific explanation, we are still here for a reason and that reason might be pure luck. How else could we scientifically explain the gathering of elements, on a planet, precisely the distance from the sun, to sustain life?
Again, if we pursue this from a purely scientific viewpoint, the chances of what has happened on earth would be extremely rare around the universe. Therefore, from a scientific perspective, the reason we are here is “good luck.” It is ironic that science is worldly (loukika) and struggles with the concept of luck.
With all this said, the universal solution as to why we are here is still not answered. None of us knows why we are here until we find a true purpose (dharma). Even if we have not found our true purpose, we can adopt a happy mindset. This is a key element to having a complete life.
If we display acts of kindness toward others, we are filled with happiness in two ways. Firstly, doing for others always makes one feel good. Secondly, most people react to kindness with kindness. There is no need to wait for the other person to make the first move.
The teachings within Yoga are universal – regardless of your culture, political beliefs, religion, age, gender, or any other differences between people. The common link between people, from all parts of the world, is their desire to be happy – even if they don’t recognize it.
We know that Yoga was developed to end misery (dukha) and suffering. The opposite of suffering is happiness and bliss. Therefore, our purpose is to cultivate and disperse bliss (rasa).
© Copyright 2009 – Paul Jerard / Aura Publications
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By Paul Jerard, E-RYT 500
How do you define “finding yourself” and what does this phrase mean? Would becoming a Yoga instructor help one find himself or herself? There are many people, who struggle with their direction and purpose in life, but how can intensive Yoga training help?
When we say: “I need time to find myself,” what are we really saying? We feel lost, our sense of direction is off, and we may wonder why we are here. During times like these, we are spiritually, emotionally, and mentally vulnerable to outside suggestions.
Our belief system can be fragile, or unstable, due to sudden circumstances of our childhood. To find our direction and purpose in life, we should be able to look within – but what if we find no answers? In such cases, further study from reliable outside sources is required.
The traditional answer to finding oneself might be military service, academic education, technical education, religious education, or finding yourself on the job. Yet, for some of us, finding oneself may be a life long journey. The problem being – there is no “one size fits all” solution to finding one’s life purpose.
The traditional Yogic approach has been to become an under study to a Guru. If we have found a true Guru, we would hear the truth (sravana) from his or her teachings. However, faith in another human being may be limited. The typical Yoga teacher training may be more about exercise (asana) than finding oneself.
At the same time, online Yoga teacher course options have grown. An Internet- based Yoga certification course offers flexibility and little or no dogma. This allows a teacher or student the ability to find answers from a variety of sources.
This also reveals that there is often more than one possible answer to a question. Finding answers to the puzzles of life can be a challenge. Training the mind to seek rational solutions, ultimately, makes each of us a “finder” instead of a seeker.
To become a finder, one must open his or her perception (samjnana). There is no guarantee that any of us can find our life purpose, unless we begin to find the answers from within. True awareness (samvid) comes from within.
The best Yoga teacher in the world can only live so long, and carry us only so far. At some point in life, we must find answers and solutions on our own. This quality we know as “innovation” makes us teachers in our own right.
© Copyright 2009 – Paul Jerard / Aura Publications
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By Paul Jerard, E-RYT 500
What is your untapped potential? Why do people take a certification course to become a Yoga teacher? Could Yoga teacher training help you to find inherent talents that have remained hidden inside you? Let’s look at these, and many other questions, related to finding natural resources within each of us.
What is your untapped potential? Most of us let a few set backs in life guide us down a well-beaten path that is traveled by many. Most people do not consider their full potential. Instead, they become conditioned to settle for less from life. They “play it safe,” and become extremely conscious of risk.
Your untapped potential is your ability that lies hidden in dormancy. You may not have had time to consider what you really want to do in life. Assessing your natural talents is a start, but envisioning where your natural talents could carry you is your untapped potential.
Why do people take a certification course to become a Yoga teacher? There are a wide variety of reasons why people take intensive courses. Some interns may feel a calling toward teaching Yoga as a vocation. Some choose to teach as a part-time hobby.
There are many, who take Yoga teacher courses, to help friends and family members. In this case, they are seeking enough information to teach safely. Rarely do interns have visions of a big Yoga teacher salary. It is possible to earn respectable wages, but this requires teachers to market themselves.
The marketing aspect tends to be a “turn off” for those who do not seek full time employment. This runs parallel to the mindset of many artists and writers, who begin to realize that a successful marketing campaign may require 50%, or more, of their time.
Could Yoga teacher training help you to find inherent talents that have remained hidden inside you? Yes, a Yoga teacher intensive course makes it possible to tap into the inner-self through self-realization. For anyone who experiences this awakening of consciousness, the world around them has changed.
This change is due to a transformation from within. At this point it is up to each individual, as to what he or she will do with complete awareness. A few may use it to garner a respectable Yoga instructor salary, while most will use the information they learn to help others.
Untapped potential means many things to different people, but it usually comes down to our personal values. Within each of us, what we see as valuable will be different. Regardless of our differences, a Yoga teacher intensive will guide us to find our true purpose in life.
© Copyright 2009 – Paul Jerard / Aura Publications
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By Paul Jerard, E-RYT 500
Could Yoga help you restore your faith in humanity? Have you ever had “one of those days” where everything seemed to go wrong? On one of those days, it may start with one crisis of the moment, and continue onto the next, until we become exhausted by the events of the day.
In the worst of times, we might feel like: “What worse can happen next?” Maybe your faith in humanity is challenged by rude behavior, traffic, or an Email that attempts to steal your identity. You might begin to think: “Whatever happened to courtesy, honesty and compassion?”
There are some points to review, while you are off the Yoga mat. Some Yoga teachers explain the wealth of Yoga, we may know, as “Raja.” Some will refer to this as the “Yoga of Patanjali,” because he classified many aspects within the Yoga Sutras.
Within the Eight Limbs, mentioned by Maharishi Patanjali, are the Yamas. One of the five Yamas mentioned is, “Satya,” which we may roughly translate as “truth.” Truth and honesty seem simple enough, but they can become complicated. Are we truthful to ourselves when we get caught up in believing the world has taken a turn for the worst?
There is a quote from Hamlet by Shakespeare, which reads, “This above all: to thine ownself be true.” It is so easy to see the weather, friends, family, and our jobs, as not up to our expectations. If we expect anything, it should be with tolerance and compassion. Life is full of surprises. Therefore, expect the unexpected, and do not worry about the worst possible situation.
Worrying about a situation, that never happens, is a waste of energy and will shave years off your life. Worrying, during a bad situation, will not solve the problem. To prepare is wise. To seek a solution, during a crisis, is an example of how Yoga can train your mind to maintain rational thoughts.
The teachings of Yoga allow us to renew our faith in humanity, because our viewpoint of life is what we choose. If I choose to be a member of the “doom club,” I can see everything has gone wrong everywhere. This is like Rush Limbaugh’s quote, when he stated, “I Hope Obama Fails.”
Regardless of our beliefs and differences, as contributing members of this planet, let us never wish for anyone to fail an attempt at a noble cause, especially if the situation affects millions or billions of people.
© Copyright 2009 – Paul Jerard / Aura Publications
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