By Evelyne Albanese
The health benefits of yoga have been known for centuries, it is a practice that has been around for over 5,000 years; it is estimated that currently over 10 million Americans are experiencing the many different health benefits that yoga can provide. When first starting out, most people decide to try yoga because they are looking to restore flexibility to their bodies as well as reduce stress. In our fast paced world there are not many physical activities that restore and relax the body.
It doesn’t take many classes to begin to feel the physical changes that occur from practicing the asanas. Because the postures are designed to gently stretch the muscles, it releases the lactic acid that builds in the muscles which cause stiffness, tension, pain and fatigue. The asanas also help increase range of motion in the joints, as well as bringing lubrication to the joints. The postures not only stretch the muscles but also the soft tissues in the body. This includes tendons, ligaments and the fascia sheath that surrounds the muscles.
Along with a noticeable improvement in flexibility, one also begins to develop strength through the time given to staying in the postures. This time element is very important. Yoga is not a practice to rush through; it is a time to connect the mind with the body and to develop endurance through patiently breathing through the asanas. Downward facing dog, upward facing dog, and the plank are great for increasing strength in the upper body especially the arms and the shoulders, this is especially important as we get older. The standing postures help with strengthening the hamstrings, quadriceps and abdominal muscles. When practiced correctly all poses develop strength in the inner core and abdominals.
Most of the standing poses improve posture; as we age this is important as we tend to lose our spinal strength; our backs bend forward causing our breathing to be compromised as well as the internal organs. Holding our spine up and lifting the torso out of the hips keeps us from collapsing into our legs and feet. Learning to hold ourselves properly in mountain pose, tree pose as well as the warrior postures will keep our spine healthy as well as our organs; these postures also create a feeling of balance and centeredness. Adding the breath into these postures will bring us even deeper into the poses, creating a sense of wholeness that is necessary to connect the body and the mind in all the postures.
“The Breath” in yoga is truly the heart of a good practice. Until a person becomes aware of the role that breathing plays in the postures they will not be experiencing yoga at its best. Learning to breathe mindfully and completely takes time and practice. To breathe properly one needs to breathe through the nose never the mouth. The nose has fine hairs in it to protect the throat and lungs from viruses and germs that the mouth can not do. Also breathing through the nose keeps the mouth moist and prevents a feeling of dryness. Learning to breathe into the back of the throat; keeping the tongue relaxed also helps to keep the mouth from drying out. The other important part of breathing is to make sure we breathe deeply into the abdomen and diaphragm so that the whole lung area gets oxygen. In order to be able to breathe deeply one must learn to exhale completely. This is the most important part of breathing correctly. In practicing “Pranayama” twice as much time is given to exhaling as to inhaling. This breathing practice is usually done first before the practice of the asanas.A few minutes spent learning the basic breathing techniques will greatly improve how you breathe in the postures as well as bring clarity to the mind and steadying of the emotions. At the beginning one may not always “feel” the breath as it moves through the body, but over time one can learn to bring the breath to different parts of the body and actually feel it going there. The breath brings more oxygen to the blood and thus to the brain. It actually feeds the body; some believe that air is our most essential food. It also gives us the ability to hold asanas for longer periods of time. As we practice slowing down our breath in the postures we not only bring vital nutrients to the blood but we allow our muscles to strengthen, soften and lengthen. Each inhale can open and increase the flow of fluids to the joints, and each exhale can release tension and stiffness. As we learn how the breath works in our bodies we then can embrace its ability to heal and restore every part of our being.
A big part of our healing comes from the reduction of stress in our bodies as well as our minds. Yoga gives us many asanas that focus on releasing and resting the body and mind; waterfall pose, heart opener, and the most practiced and beloved savasana or the corpse. Ending each practice session with one or two of these postures brings calmness to the body and mind that can not be experienced any other way. There are also numerous scientifically proven biochemical responses that come from this reduction of stress to the body. * There is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters, dopamine, nor epinephrine, and epinephrine; creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This is the so-called “trust” and “bonding” hormone that’s associated with feeling relaxed and connected to others. (* this information came from WebMD.com).
As we see that yoga not only effects the physical body but also our mental state, we also find many people who practice yoga talk about how much better they feel after a session. This has led to research being done on the effect of yoga on depression. A benefit that is believed to come from the increase of oxygen levels to the brain.
We cannot talk about the benefits of yoga without mentioning the heart. It is one of the most studied areas, with the most proof of how yoga benefits the function of the heart. It has long been known that yoga lowers blood pressure and slows the heart rate. A word of caution here, pay careful attention to the correct postures for these conditions. For people who have high blood pressure and or heart disease, they should first check with their doctors to make sure they can participate in a yoga class. They should never attempt to do headstand or shoulder stand or most inversions that place the head bellow the heart. There are partial inversions that can be done that will benefit and lower blood pressure without any risk of injury. The waterfall pose is one of the best partial inversions. But mostly, bringing the breath into the other poses and taking more time to do restorative postures will help to reduce blood pressure as it reduces stress of the body and the mind. This also can benefit people with hypertension, heart disease and stroke. Decreased cholesterol and triglyceride levels as well as boosting the immune system are also proven benefits of practicing yoga.
In addressing the heart and the issues of blood pressure and heart disease, we also need to look at our western diet and how it affects our health. If we want to have a healthy yoga practice, our eating and drinking habits need also to be evaluated. The idea that we reap what we sow applies here as it does in other areas of our lives. If we put empty, useless, artificial foods into our bodies then we will reap weak and compromised immune systems. We will feel tired and lifeless and will not have the energy that we need to function properly in life. According to the yogis of centuries passed, our need for “living” food is essential for a healthy body and mind. Food that grows from the earth with the sun’s energy is the most beneficial food we can consume. It carries in it the Prana of life; the life energy that is in all living things. In our western culture we consume way too much “dead” food; whether its meat, processed, canned, or just plain junk food. Consuming dead foods or foods without living energy leave our bodies’ feeling unsatisfied and hungry. A few weeks of eating lots of vegetables, fruits, whole grains and legumes will bring a feeling of energy and life that will satisfy our hunger much better then any big mac or bag of chips. Also what we drink affects our wellbeing; sodas, alcohol, etc. only leave us dehydrated and lifeless, not to mention the stress it causes the liver. We need to drink lots of water for hydration; milk for protein and bone strength, and herbal teas, green tea and rooibos tea have been shown to contain anti-oxidants that help to fight infections and strengthen the immune system. Changing our eating and drinking habits slowly and gently will bring the best and lasting results. As we learn more about how different things affect our wellbeing we then will be better informed and able to make the changes that we need to take care of our bodies and minds. As we deepen our yoga practice we will naturally gravitate toward what makes us feel better, leaving behind those things that break us down, whether they be food or lifestyles or relationships.
On a more personal level; I have experienced not only myself but those that I teach go first from the awareness of the physical changes, to the mental and spiritual. The use of the breath while performing the postures brings a mental awareness that creates a stronger connection between the body and the mind. Once a student gets to a point of being able to control the breath in the postures it creates a meditational quality to doing the asanas that develops wholeness; which goes beyond the physical or mental state. As these experiences become more frequent, we become much more aware of how our body functions and what it needs. This consciousness that develops begins to affect other aspects of our lives. The quieter mind creates a quieter body, which in turn makes for a calmer more balanced person.
Depending on a persons health, age and physical limitations we can find a variety of postures that work with our bodies rather then trying to force ourselves to do a pose that does not work for us. So much of yoga is learning about ourselves; how our bodies bend and fold best; how much time we can endure in a posture and being willing to let go when we have done enough; being gentle, kind and taking our time to increase strength, flexibility, and endurance. We need to be patient with ourselves and allow time and practice to bring the desired results. It is more important to develop a quiet, accepting attitude then it is to stand on our heads for an hour!!!!!!
In the long run, after much practice; finding ones true self, accepting who we are,( not only physically but emotionally and spiritually) is going to benefit us more then trying with our western mindset to competitively attain what can only be gained by noncompetitive means. Letting go, accepting our limitations and treating ourselves with gentleness and kindness will bring us closer to a spiritual revelation then mastering a difficult physical posture ever will.
The practice of the asanas, pranayama, and meditation are all meant to bring us to this place of truth. Bringing together our physical, mental, and spiritual selves in order to become one; this merging of our wholeness will bring us a consciousness that reveals our oneness with all that lives. The Prana that exits in all of life can be experienced through our practice. This universal consciousness will reveal our need for peace, love, and healing; giving us a desire to bring this to those around us; our families, loved ones, and if we allow, even our enemies.
In our search to fulfill ourselves, we will find that in the end our greatest fulfillment comes from caring for one another; as we practice our journey in yoga; kindness, peace and healing, will in time flow through us to all that are in our midst. The more we practice our “yoga journey”, the more we will become the people we were meant to be.
Evelyne Albanese teaches Yoga classes in Central Florida.
Tags: benefits of yoga, breathing correctly, health benefits of yoga, practicing pranayama, yoga can, yoga can provide, yoga gives, yoga is not
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