Archive for March, 2010

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Teaching Hatha Yoga Classes for Relaxation and Stress Management

Tuesday, March 16th, 2010

By Bhavan Kumar

There are so many reasons why public awareness of Yoga has reached this current pinnacle of popularity. Relaxation of mind, body and spirit are often named, but emotional health is very hard to control when people are under constant pressure to work harder and faster than ever before.

Emotional health must be mastered to live a quality life. Listed below are five Yoga asanas, which should be learned from a competent Guru or Yoga teacher. As you learn to master the following asanas, you should work to calm yourself in every phase of your life.

Paschimottanasana- forward bend: it gives a intense massage to the internal organs, regulating the intestines and the digestive system. It also reinvigorates the nervous system while at the same time calming the mind and releasing the legs and back.

Sarvangasana – shoulder stand: allows the heart and the circulation to rest. The brain and nervous system are replenished with a fresh flow of blood. This is not a beginner’s asana. The mind is also calmed and on an esoteric level, this pose grounds us. Viparita Karani, which is also known as inverted lake, or legs up the wall pose, is also an option.

Halasana – plough: releases the back bringing flexibility to the spine and neck. It also releases tension from the cervical region and the internal organs are also massaged.

Matsyasana – Fish: is a self massage for the neck and shoulders, an area which often holds much tension. The heart is also opened allowing a release of any energetic blockages and it activates the thyroids which regulate digestion, our growth & development amongst other regulating capacities.

Savasana – corpse pose: the final relaxation postures where we allow the nervous system to recalibrate with the renewed energy. Also worth noting that although we tend to ‘rest’ without doing anything, this may be while watching the television, reading a book and so forth and therefore still expand energy. In Savasana, we allow the body, mind and soul to rest fully and to reconnect.

In addition to these poses, Ustrasana (Camel Pose) or Bhujangasana (Cobra Pose), would also make good complimentary backbends for those concerned with balancing the spinal structure, while aligning the energy centres. If you are a Yoga teacher concerned with structural alignment, please be sure to follow your Guru’s instructions for balancing the asana sequence to avoid too many forward bending postures.

Halasana and Pashmitonasana would both work on massaging the digestive system and releasing the thyroids where Sarvangasana and Halasana would rejuvenate the upper body with a fresh supply of energy.

Yoga postures alone will help reduce stress, but a complete Hatha Yoga class needs pranayama, relaxation techniques, and meditation for optimum results.

© Copyright 2010 – Bhavan Kumar / Aura Publications

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FIVE RELAXATION EXERCISES FOR EMOTIONAL STRESS

Sunday, March 14th, 2010

By Dr. Rita Khanna

Emotions are either positive or negative. The positive emotions produce a generally beneficial effect on the nervous and endocrine systems, while the negative one disrupts these. The nervous and endocrine systems are thrown out of gear by negative emotions; this leads to various types of illness, which are sometimes quite serious, depending on the intensity and duration of the emotions in question.

A distinction must be drawn between positive and negative emotions. Positive emotions are confidence, hope, joy, gratitude, devotion, etc. – while negative emotions are rage, jealousy, despondency, fear, distress, envy, hatred, etc. It’s important to remember that the body and mind are intimately linked. The influence of mind over body is considerably greater than that of body over mind. It is the emotional aspect of mental activity which exercises the most powerful influence over the body – particularly the nervous and endocrine systems.

COMPLETE YOGIC RELAXATION

The thyroid and sexual glands are important among the endocrine glands. The sexual glands are easily influenced by the emotions. To control our emotions and dominate over our impulses, there are five highly useful exercises – based on Shavasna, Anulome Viloma Pranayama, Rhythmic Breathing, Interiorisation, and Meditation. They help soothe the mind, produce a beneficial effect on the entire organism, and revivify the nervous system.

1. SHAVASANA (COMPLETE YOGIC REAXATION POSTURE)

Lie supine – with the back, neck, and head in a straight line. Make sure the legs and arms are slightly spread apart, with the palms of the hands partially turned upwards. According to a would-be mother’s constitution, and during the later stages of pregnancy, it is advisable to place a small cushion under the head and one larger cushion each under the legs, making sure the feet are resting on the ground.

Body Parts

• Close the eyes and relax completely… look within and listen to the heart beat…relax the abdominal region… legs… thighs… knees… calves… ankles…feet…

• Relax the arms…shoulders…elbows…hands…fingers….

• Relax the neck….back of the neck…head…face…forehead…eyes….eyelids….nostrils… jaws….cheeks…

Major body Parts

• Relax the thoracic region…abdominal region…the legs…the arms…the back of the neck…i.e., the cervical region and the head.

Whole body

• Relax from head to toe…release each muscle…cell…nervous fiber…allow the weight of the body to lie on the ground… feel the body becoming lighter and lighter…

Attention on the Breath

Relax the mind by directing the attention to the breath…breathe slowly…deeply…regularly… without using any body force…allow the breath to come and go freely… stay with the breath…with each breath, feel that your entire being is filled with calm and well being…

A few points to remember

• While relaxing, one should leave aside the problems of the outside world and everyday life.

• It is important to remain consciously aware of deep relaxation. The relaxation of the body begins in the mind. If the attention wanders, it must be gently brought back, without forcing towards the breath.

• Shavasana is one of the best remedies against anxiety and all forms of nervous or emotional tension.

2. ANULOM-VILOMA (BREATHING THROUGH ALTERNATE NOSTRILS)

Sit in a comfortable position, steadily. 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 – the 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.

TECHNIQUE

• Close the right nostril with the thumb, and breathe in through the left nostril – counting four heartbeats.

• Then, open the right nostril, while closing the left nostril, with the ring and little fingers, and breathe out through the right nostril – to the count of eight beats.

• Keeping the fingers in the same position, breathe in through the right nostril – counting four beats

• Now close the right nostril with the thumb, and breathe out through the left nostril to the count of eight beats.

• This completes one round of Anuloma-Viloma Pranayama.

• This exercise is to be performed three times a day – morning, noon, and evening – before meals and can be repeated up to seven times in a session.

• After a few weeks of regular practice, the counts can be increased to 5-10, 7-14, etc.

Anulom-Vilom Pranayama, if practiced regularly, is one of the best exercises for purifying the nervous system and bringing calmness to the mind. It regulates the secretion of hormones, revitalizes the nervous system, oxygenates the body, and ensures the correct functioning of the entire organism. It is particularly recommended for those suffering from anxiety and depression.

3. RHYTHMIC BREATHING WITH AUTO SUGGESTION

• This exercise is performed with the back upright, sitting either in Padmasana, Ardh Padmasana, or cross-legged posture. Keep your hands on the knees, in Gyan Mudra position. Close the eyes.

• Inhale, as in complete Yogic breathing – i.e., abdominal, middle chest, and upper-chest, or clavicular, mentally counting 6 heartbeats.

• Then, slowly exhale through the nostrils again – counting to 6 beats.

• Repeat the exercise several times.

• You can regulate the breathing with the help of words – suggesting positive things.

• With each respiration, say to yourself mentally – that I am a peaceful soul or just think of peace.

• Repeat them to yourself, rhythmically and harmoniously, during inhalation and exhalation, so that in the end, you identify with them.

• While concentrating on it, we attain perfect joy and inner peace.

Rhythmic breathing allows more oxygen into the body – relieves the aging of muscles- and helps to re-establish the equilibrium of the nervous and neuro-vegetal system. It also eliminates anxiety, by acting on the sympathetic nerve and the thalamus (interior region of the brain).

WHAT IS COMPLETE YOGIC BREAHTING?

In complete Yogic breathing, we combine all the three parts – abdominal, middle, and upper parts of the chest. It may be helpful to imagine a glass of water, when the water is poured into a glass; it fills the bottom, then the middle, then the top. When you pour it out, it goes out of the top, then the middle, then the bottom. The complete breath is also the same. The whole process of inhaling and exhaling should be done as one smooth, continuous movement – like a wave – and the time ratio of the breath, while inhaling and exhaling, should be equal. With a little patience and perseverance, the desired results will be achieved.

• In the first stages of learning, it is best to lie flat on the back with the eyes closed, relaxing the face and the body. Begin by observing the natural inhalation and exhalation of your breath, without changing anything. Just allow the body to breathe itself.

• Now begin to inhale deeply, through the nose, and allow the abdomen to rise, continue inhaling until you have expanded your chest, and finally, the upper portion of the lungs.

• While exhaling, reverse the process. Exhale deeply, through the nose, then the upper portion of the lungs, then the rib cage, and finally contract the abdomen.

• Continue for about ten breaths.

• This is the complete Yogic breath.

When we do breathing consciously, a much greater supply of oxygen is thus brought into the blood stream. This means that the vital organs, endocrine glands, nervous centers, and the body tissues are better nourished. We are filled with a feeling of mental and physical peace. The complete breath is not just deep breathing; it is the deepest possible breathing.

4. INTERIORISATION (DIRECTING ONE’S ATTENTION INWARD)

This exercise is performed with the back upright, sitting either in Padmasana, Ardh Padmasana, or cross-legged position – the back of the right hand resting in the palm of the left hand (right up, left down) on the lap. Close the eyes.

• Begin by regulating the breathing to relax the body and mind…

• Let go…

• Withdraw your mind from the outside world and take it inside…

• Allow the attention to remain centered on the depths of one’s inner being…

• Surrender to the moment and watch yourself as a silent witness…

• If thoughts come into mind, observe them…be a detached and passive observer…

• Feel that the thoughts are calming down…

• Move away from the thoughts…

• Only a light of consciousness is left within…

• Whatever is happening let it happen…

• Let go completely…

• Keep looking inside with awareness…

• Everything has become silent…

• To come back, take a few deeper breaths and gently open your eyes…

5. MEDITATION

• Assume the same position, as for interiorisation…

• Begin breathing rhythmically for some time…

• Let go of any thoughts or distractions…

• Let the mind focus on feeling the breath move in… and out… of your body…

• It will help concentrate the mind and provide effective preparation for Meditation.

• Once a regular breathing pattern has been established, direct the attention towards the spiritual heart, located slightly to the right of the physical one…

• Feel the center of your chest warm – radiant, full of energy…

• See this energy as an emerald green light, radiating out from the center of your heart into the rest of your body…

• Feel it is the Soul of our Soul… the Essence of our being… the Source of our life…

• Stay with this visualization as long as you want.

• To come back, take a few deeper breaths and gently open your eyes…

While meditating on the self, we are detached from material constraints; we go beyond the limitation of the body, and we transcend our awareness of the ego. This brings us great mental tranquility and unfailing inner force. Then, you no longer feel depressed and negative.

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: -

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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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).

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THE BENEFITS OF YOGA FOR HYPOTHYROIDISM

Saturday, March 13th, 2010

By Cathlene Evans

The thyroid gland is an endocrine gland that controls the body’s metabolism among other things. If one is hypothyroidic, that means the thyroid gland is slow in producing or not producing the hormones Thyroxine (T4) and Tri-iodothyronine (T3), which then causes the Pituitary Gland to increase the Thyroid Stimulating Hormone or Thyrotropin (TSH). As a result of this insufficient amount of T3 and T4 and overproduction of TSH, one will experience one or several symptoms, some of which are fatigue, cold intolerance, depression, constipation, dry skin and hair and dry and/or brittle nails as well as weight gain, decreased mental alertness, decreased memory, among others. A simple blood test is taken to diagnose this disorder or disease. After a diagnosis of hypothyroidism, hormone-replacement medication is often required to manage hormone levels, and this is usually necessary for life. However, in addition to medication or perhaps in lieu of medication, there are some alternative treatments that are known to have healing effects on the symptoms of hypothyroidism. For example, diet changes to strengthen intestinal health and digestion, yoga, reflexology, castor oil packs, herbs and supplements such as Vitamin A, Iodine, Zinc, Iron, Tyrosine, Gugulipid and Coleus forskohilii. Of these alternative treatments, I’d like to concentrate on the benefits of yoga.

When I was first diagnosed with hypothyroidism in approximately 1999, I was able to get the basic information from my physician, but he didn’t have any information on any alternatives, just simply to take Synthroid, a synthetic hormone-replacement drug, for the rest of my life. I even asked him directly if there was anything I could do — acupuncture, exercising, changing my diet, anything. He simply responded that I needed to be on medication. I’ll agree that medication has been necessary for me, but only because I didn’t and still don’t have an arsenal of information sufficient enough to take control of this disease. It is rather tricky. I would like to get to a point where I’m able to manage without medication, but I’m just not there yet. I have discovered, however, that yoga practice has helped me manage my symptoms and have more energy. For this reason, I would like to share the information I’ve found to be valuable for me in my personal experience.

In an article entitled, “Management of Hypothyroidism in Ayurveda” by Dr. Lakshmiprasuna, found on www.selfgrowth.com, “The Thyroid gland is one of the most important and sensitive endocrine glands. As it easily responds to stress and stimuli, the global incidence of hypothyroidism is increasing day by day.” In other words, stress levels may be causing hypothyroidism in some people. Then in an article entitled, “Thyroid Gland Explained,” found on www.betterhealth.vic.gov.au, it reads, “the endocrine system helps the body to cope with different events and stresses.” In other words, people, who are already stressed out to begin with and consequently develop a hypothyroidic condition, will now have even more difficulty managing stress after the onset of the condition. So it seems logical that stress management may help prevent this disease as well as serve as a beneficial addition to conventional treatment and management of the disease. And I have found this to be true in my own experience.

In my estimation, the popularity of yoga has been increasing over the past 10-15 years in the west, and I believe there are a few reasons: (1) yoga is providing westerners with exercises that anyone of any age and physical ability can perform, thus helping normalize body weight, (2) in yoga, there are breathing and meditation techniques that help us alleviate our stress by calming the body and mind, and (3) yoga improves energy levels. Yoga also helps improve resistence to disease, but I do not believe people are aware of that when they begin a yoga practice. For instance, when I began practicing yoga in the late 1990s, I was only aware that the Yogis seemed to have absolutely gorgeous figures, so I thought I’d give it a try. What I found was so much more than that. I began to appreciate the relaxation and meditation sequences of the practice; and I quickly noticed that, not only was my body changing, but my energy level and my level of contentment was improving. For the first time in my life, I was blissful. So I believe that, as more people practice, word is spreading about what wonderful benefits yoga has on our physical, spiritual and mental well-being.

“All techniques of yoga,” according to James Hewitt in The Complete Yoga Book, “aim to produce tranquility. Postures, breath controls, mind-stilling meditation, the bodily, mental, and spiritual purifications – all have a relaxing influence that is widely acknowledged as probably Yoga’s greatest advantage for Western man.” It’s common knowledge now, I think, that yoga incorporates relaxation as much as strengthening, toning and flexibility exercises as well balancing postures. But again, according to Hewitt, “all Yogic practice counters stress, recognized by doctors as one of the greatest threats to health and life faced by modern man.” Yoga is an extremely valuable tool to combat the effects of stress in our daily lives that may very well be causing hypothyroidism or any one of a number of other ailments.

Even if we are unable to agree that stress is causing hypothyroidism — as it is believed by some that iodine deficiency may be a cause of the disease and still others believe that poor nutrition may be at fault — there are yogic postures that affect the thyroid gland physiologically; most notably, Fish Pose (Matsyasana) and Shoulder Stand (Sarvangasana). In an article entitled, “Yoga for Thyroid,” found on www.yogawiz.com, “by stimulating the function of the thyroid, pituitary, pineal and adrenal glands, Yoga normalizes them. It limbers and stretches the neck, as well as strengthens and tones the nervous system.” “Yoga stimulates the thyroid gland to work at its peak efficiency.” In this same article, it lists the asanas for thyroid as Sarvangasana (Shoulder Stand) and Matsyasana (Fish Pose), which stimulate the thyroid, as well as Naukasana (Boat Pose) and Uttanpadasana (Raised Leg Pose), which are more useful to help with the symptom of constipation rather than the thyroid directly. It’s easy to see that a daily or even weekly yoga practice will help a thyroid condition and also help to alleviate some of the symptoms as well.

There is a third yogic benefit to the thyroid, and that is pranayma (breathing). In an article, “Thyroid Health and Yoga,” found on www.fitnhealth.info, it reads, “you may also use the sound of Om. The vibrations’ healing effects will benefit your thyroid.” “You may also try other pranayamas (breathing) like the anuloma-viloma, kapalabhatti, and ujjayi.” Anuloma-Viloma is also known as Alternate Nostril Breathing. In an article entitled, “Breathing Exercise (Pranayama) – Alternate Nostril (Anuloma Viloma),” found on www.abc-of-yoga.com, but, according to the article, provided by www.holistic-online.com and www.cyberastro.com, the benefits of Alternate Nostril Breathing are that it “produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity.” “The Yogis consider this to be the best technique to calm the mind and the Nervous System.” Kapalabhatti is also known as Skull-Shining Breath and is most commonly recommended for allergies. Ujjayi is a diaphragmatic breathing technique. And according to www.en.wikipedia.org, it “first fills the lower belly (activating the first and second chakras), rises to the lower rib cage (the third and fourth chakras), and finally moves into the upper chest and throat.” And the claimed benefits “is a balancing and calming breath which increases oxygenation and builds internal body heat.”

In summary, a daily yoga practice will have tremendous benefits for people suffering from a hypothyroidic condition in that, one, yoga incorporates breathing and relaxation techniques that are effective in stress reduction, stress being one possible cause of this disease; two, pranayama (breathing) with the sound and vibration of Om is known to benefit the thyroid; and three, there are several yoga postures known to benefit the thyroid gland directly as well (Sarvangasana and Matsyasana). Of course, as with any other disease, disorder or ailment, one should always check with his or her physician before beginning any alternative treatment or exercise program. If one is already on a replacement hormone pharmaceutical and desires not to be, one should consider working together as a team with an Ayurvedic Health Practitioner (for advice and counsel on these alternatives) along with the physician (who is prescribing the medication) to manage the hypothyroidism and its symptoms and perhaps put an end to taking prescriptions. I’m certain one will find that yoga will be an important part of a protocol.

WORKS CITED

Prasuna, Lakshmi Dr. “Management of Hypothyroidism In Ayurveda.” www.selfgrowth.com. Web. 9 March 2010.

“Thyroid Gland Explained.” www.betterhealth.vic.gov.au. Web. 10 March 2010.

Hewitt, James. The Complete Yoga Book . New York: Schocken Books Inc. 1977. Print.

“Yoga For Thyroid.” www.yogawiz.com. Web. 10 March 2010.

“Thyroid Health and Yoga.” www.fitnhealth.info. Web. 10 March 2010.

“Breathing Exericse (Pranayama) – Alternate Nostril (Anuloma Viloma).” www.abc-of-yoga.com. Web. 12 March 2010.

“Hypothyroidism.” www.en.wikipedia.org. Web. 10 March 2010.

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Teaching Yoga and Practicing Kshama

Thursday, March 11th, 2010

By Paul Jerard, E-RYT

What is Kshama? The meaning of the Sanskrit word “kshama” is forgiveness, forbearance, patience, or pardon. In Yoga, and in life, there is much “empty talk” about the values of kshama. The lack of conviction, concerning these values, stems from our previous lessons in life.

As we age, we usually become more patient, but we may be tainted by life experiences. One reason may be the constant absorption of unpleasant events. Every crime and scandal is instantly broadcasted around the world - thanks to modern technology. The burden of absorbing unpleasant events takes its toll on the young people of today.

Young people, who consistently absorb messages of sad events, tend to become somewhat narrow-minded in their viewpoints. These same qualities can be observed in adults who cannot forgive. During the course of life, we learn that none of us is perfect, but anger and jealousy will destroy us from within.

How can a Yoga practitioner learn to practice kshama? One can learn about the concept of kshama, but to practice it daily is a voluntary task on the Yogic path. One point to remember is that forgiveness “starts at home.” To begin, you must accept yourself, family members, friends, and co-workers for being human.

Kshama may seem simple, but how many people make a sincere effort to put forbearance into practice? Almost everyone wants someone else to forgive, or make the first move, toward reconciliation. Practicing kshama is accepting each person as unique, regardless of their differences in comparison to us.

Every philosophy, government, political belief, and religion has an extremist wing. In addition to this fact, people can be steered toward anger. Yet, we know the path of tolerance and moderation, in all matters, is the logical choice. It is only human to be swept up by dogma, but the path of tolerance has kept humanity intact up to this point.

Why should Yoga teachers point out the values of kshama? If you listen to the daily news, on any given day, people need to be reminded about forgiveness and reconciliation. To accept the path of moderation is freedom from the burdens of hate, anger, and jealousy.

To accept extremist viewpoints is to create your own prison of hate. Do we want our life’s work to be remembered for what we created, or what we destroyed? Forgiveness is humanity’s legacy, while intolerance has been our curse. Kshama is contagious – share it with others and it will proliferate. Sharing kshama with others is a mission for Yoga practitioners and humankind.

© Copyright 2010 – Paul Jerard / Aura Publications

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The Seven Chakra System of Hatha Yoga

Tuesday, March 9th, 2010

By Samantha Grayson, CYT

There is much more to Hatha Yoga than asana practice.  Every competent Yoga teacher training graduate knows about the major, minor, and lesser chakras.  Every Yoga certification course worth its weight teaches graduates about the subtle body of Yoga, Ayurveda, and Chinese medicine.

There are many different beliefs regarding the number of major chakras in the Yogic subtle body. It seems the most common theory is seven or eight major chakras or nerve centers in the subtle body. Each chakra is described with a color, flower with a specific number of petals, personality characteristics, a corresponding part of the body and an element.

Not all Yoga systems or Gurus completely agree on the exact characteristics of the seven major chakras.  Each chakra also has a corresponding mantra sound to awaken it. In Kundalini yoga there is a serpent (the Kundalini) at the first chakra and the serpent can be awakened as it moves through the seven main chakras. As the chakras are balanced, under the guidance of a competent Guru, a Yoga practitioner can reach deeper levels of consciousness.

1. First Chakra, Muladhara - this is a yellow chakra with four petals. Its element is earth and its mantra sound is LAM. The body part associated with this charka is the base or root. Its is associated with being grounded and balanced characteristics are roundedness, physical health, being comfortable with your body, stability, safety, prosperity and being present in the here and now.

2. Second chakra, Swahisthana – this is a white chakra with 6 petals. Its element is water and its mantra is VAM. The body part associated with this chakra is the abdomen and reproduction. It is associated with moving and its balancing characteristics are gracefulness, ability to embrace change , emotional intelligence, being nurturing, ability to set boundaries and enjoy pleasure, passion and sexual satisfaction

3. Third chakra, Manipura – This is the red chakra with 10 petals. Its element is fire and its mantra is RAM. It is associated with Directing. The part of the body associated with this chakra is the solar plexus. Balancing characteristics are Full voice, good communication and listening skills, good sense of timing and rhythm.

4. Fourth chakra, Anahata – This is a green chakra and has 12 petals, its element is air and its mantra is Yam. It is associated with loving and is associated with the lungs, heart, pericardium upper ribs, inner arms and hands, Balancing characteristics are caring, compassion, empathy, acceptance, self loving peaceful centered and contentment.

5. Fifth Chakra, Vishuddha – This is the sea-blue chakra that has 16 petals. Its element is ether and it mantra is Ham. It is associated with expression and is referred to as the throat chakra connecting the neck, shoulders, mouth and jaw and related to the thyroid gland. Balancing characteristics are full voice, communicates and listens well, good sense of timing and rhythm and creativity.

6. Sixth chakra – Ajna – This snow white chakra has two petals. OM mantra is OM. This chakra is about seeing both internally and externally, It is associated with the eyes The balancing characteristics are strong intuition, insight, imagination, memory, dream recall, visualization and has a guiding vision for life.

7. Seventh chakra – Sahasrara – The thousand petal chakra corresponds to the Absolute. When the serpent, kundalini reaches the seventh chakra the yogi attains Samadhi or super consciousness. The crown charka is the most important it is the consciousness of all other chakra. It is associated spiritual connection, wisdom and mastery, intelligence, being open minded, ability to question, assimilate and analyze information.

Samantha Grayson is a certified Yoga teacher.

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Aura Announcements

Monday, March 8th, 2010

We are accepting recycled Yoga course materials in exchange for store credits. If you are interested in recycling your old Yoga teacher training course, please feel free to contact us.

Please do not send Hi-8 or Mini DV video tapes. As we have mentioned in the past, US Government scanning equipment de-magnetizes and erases these video formats. DVDs are fine and many Yoga teacher interns are sending streaming videos through www.yousendit.com

Currently, Yoga teacher exam turn around times are two to three weeks.

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Teaching Yoga – Medical Advice

Monday, March 8th, 2010

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YOGIC MANAGEMENT OF STERILITY

Sunday, March 7th, 2010

By Dr. Rita Khanna

Sterility, which refers to the state of infertility, is defined as an inability to conceive a child after trying to do so for at least one year. Sterility can affect both men and women, with the cause involving either one or both parties. Both partners should consult a doctor in order to find out which of them requires treatment. For a man to be fertile, the testicles must produce enough healthy sperm to be ejaculated effectively into the woman’s vagina. For a woman to be fertile, the ovaries must release healthy eggs regularly. In addition, her reproductive tract must allow the eggs and sperm to pass into her fallopian tubes to become fertilized and implanted in the uterus.

EXAMINATION

In the case of men, a general physical examination will be performed, with discussions concerning medical history, illnesses, disabilities, medications, and sexual habits. Tests, such as semen analysis, hormone testing, transrectal, and scrotal ultrasound may also be performed. In the case of women, a doctor investigates the endocrine problems. Additional tests to determine sterility include: blood tests, an ultrasound of the ovaries, and hysterosalpingography to check for physical problems of the uterus and fallopian tubes. A laparoscopy can check the ovaries, fallopian tubes, and uterus for disease. Once a diagnosis has been made, you and your partner can consider the various treatment options.

YOGIC CAUSES

Sterility can be due to the couple’s state of health or due to psychological factors. Men, who are too tense, or nervous, are unable to produce the spermatozoon required for fertilization. The fear of being unable to conceive often prevents a woman from becoming pregnant. Unfortunately, even today, in some countries, including India, the entire blame for sterility is unjustly laid on women; and they feel unduly guilty, which can be a source of despair. After proper Yoga exercises, proper diet, and proper relaxation, so-called infertile couples are able to have children.

YOGIC MANAGEMENT OF STERILITY

Yoga has been proven to reduce the production of stress hormones, which can hamper conception. The study found that women, who practiced Yoga, were twice as likely to get pregnant than their female counterparts who did not practice Yoga. When trying to conceive, I recommend a gentle flow practice, with a focus on restorative poses. You do not need to avoid any particular poses, but do skip hot, vigorous, or dehydrating exercise. Both partners are recommended to adopt a Yoga program and practice it together with the guidance of a qualified Yoga instructor. The following are the Asanas, including one Mudra and one Bandha, which are recommended for fostering reproduction and combating sterility.

SHIRSHASANA: THE HEAD STAND

• By performing Shirshasna, the blood circulation is directed much towards the brain, thereby irrigating and regenerating not only this organ, but the entire nervous system.

• Some of the most important endocrine glands, situated in the area above the heart- hypophysis, pineal and thyroid, particularly the first two, are regenerated and maintained in perfect health by the head stand.

• It provides a remedy for seminal weakness. Since the testicles are situated between the bladder and the rectum, if these become overfull, especially the rectum of people who are constipated, nocturnal emissions may take place.

• Shirshasana also helps prevent premature ejaculation, where this is caused by congestion of the genital organs.

• It is also excellent for women suffering from certain uterine or ovarian troubles, or from downward displacement of the womb.

• This posture helps combat psycho-somatic imbalances and ensures that the organs remain highly active.

• When practicing Shirshasana, begin by remaining in this posture for five seconds. Then, gradually increase the length of time by fifteen seconds, every week, until a maximum of three minutes is reached. Be sure to practice this posture every day.

RESTRICTIONS

This Asana should in no circumstances be performed by those with hyper or hypotension, weak cervical vertebrae, by menstruating women, and those suffering from heavy cold, or who have problems with their ears or eyes.

SARVANGASANA: THE SHOULDER STAND

• Sarvangasana is the Asana par excellence for counteracting the faulty functioning of the thyroid and parathyroid glands and for revitalizing them. Situated in the neck region, these glands play a part in the correct functioning of the metabolism, influence one’s state of mind, and produce a considerable effect on the sexual maturing process. This delicate balance of hormones not only affects fertility, but also menstruation.

• Like Shirshasana, it remedies seminal weakness in men, arising from the degeneration of the testes, and gives a beneficial effect on the uterus and ovaries in women.

• The exercise can be repeated once or twice in succession, for fifteen seconds to three minutes gradually.

• The restrictions, which apply to Shirshasna, also apply to Sarvangasana.

VIPARITA KARNI: THE INVERTED POSITION

• This Asana is comparatively easier to perform than the Shirshasna and the Sarvangasna. All these inverted postures have a direct action on the brain, the thyroid, and other endocrine glands, and revitalize the entire organism. These Asanas produce a far-reaching action on the pelvic and sacro-lumbar regions, as also on the abdominal organs.

• They improve the circulation, thereby producing a tonic effect on the nerves connected to the sexual organs, and on the male and female reproductory glands.

• The exercise can be repeated once or twice in succession, lasting for fifteen seconds to three minutes gradually.

• It should not be performed by those suffering from high blood pressure.

VARIATION OF THE ABOVE ASANAS: LEGS ON THE WALL

Legs-up-the-Wall Pose is calming and brings energy to the pelvis. It also helps to increase micro-circulation in the reproductive tract. Most importantly, if practiced right after sex, it encourages the sperm to penetrate deeper into the female reproductive organs.

 

 

 

 MATSYASANA: THE FISH POSE

• Matsyasana is the counter pose of all the above Asanas. This Asana greatly helps the correct functioning of the thyroid gland (producing a tonic effect on it) and the endocrine system. It also eases constipation, and in the case of women, ensures a healthy uterus. It should be done for five seconds to one minute.

HALASANA: THE PLOUGH POSTURE

• This Asana tones up the nerves of the spine, linked to the sexual organs and the neuro-muscular system of the pelvic region.

• This Asana strengthens the male and female reproductory glands.

• It also regenerates the thyroid gland.

• It combats dyspepsia and constipation and has a beneficial effect on the liver.

• It can be practiced two to three times, in succession, for the duration of five seconds to one minute.

• The restrictions, which apply to Shirshasna, also apply to Halasana.

BHUJANGASANA: THE COBRA POSE

• This posture helps the blood circulation, regenerates the spinal nerves, the sympathetic nervous system, remedies insomnia, and obesity.

• This Asana helps correct irregular menstruation and ensures a healthy uterus.

• Bhujangasana is performed two to five times, over a period of five to ten seconds.

SHALABHASANA AND ARDHA- SHALABHASANA: THE LOCUST POSE AND THE HALF LOCUST POSE

• These two postures produce a beneficial action on the urogential system, the stomach, and the intestines.

• These Asanas correct functioning of the ovaries and that menstruation gets regular and painless.

• They should be practiced two to five times, in succession, for several seconds.

• The restrictions, which apply to Shirshasna, also apply to Shalabhasana.

DHANURASNA: THE BOW POSTURE

• This posture produces a tonic effect on the pelvic region and the digestive organs.

• It helps regenerate the male prostate gland, the endocrine glands, and genital organs of both sexes.

• It is also recommended to women as a way of ensuring proper functioning of uterus and ovaries.

• Dhanurasana can be performed two to five times for five seconds.

The Cobra, Shalbh, Ardha Shalbh, and Dhanur postures are excellent means of combating female sterility, resulting from the poor functioning of the reproductive organs and irregular menstruation.

PASCHIMOTTANASANA: THE POSTERIOR STRETCHING POSTURE

• This posture revitalizes the nerves connected to the genital organs, as well as the sexual glands of both sexes.

• It is recommended as a way of curing seminal weakness and controlling sexual energy.

• It is good for the sciatic nerve and especially beneficial to the sacro-lumbar, pelvic and abdominal region, in which it tones up the blood circulation.

• Paschimottanansana is performed, two to five times, for five to ten seconds.

• This exercise should not be performed by those suffering from spinal problems

JANUSIRASANA: THE KNEE AND HEAD POSTURE

• This Asana promotes health to the prostrate gland and helps cure prostatic enlargement problems.

• In the case of women, this posture strengthens the uterine muscles and fallopian tubes – while at the same time, improving the functioning of the ovaries.

• In addition, this Asana is beneficial to the nerves of the spinal column, which are linked to the genital organs.

• It is also good for the sciatic nerve and the sacro-lumbar and pelvic regions.

• Janusirasana should be repeated two to three times, on either side, for five seconds.

• The restrictions, which apply to Pashimottanasan,a also apply to Janusirasana.

SUPTA-VAJRASANA: THE SUPINE PELVIC POSTURE

• This posture produces a highly revitalizing effect on the reproductive organs and the entire pelvic region.

• It is also a powerful means of fighting constipation.

• This Asana is performed two times, in succession, for fifteen to thirty seconds.

ARDHA-MATSYENDRASANA: THE HALF MATSYENDRA POSTURE

• This posture guards against enlargement of the prostate gland and continues to rejuvenate the spinal column, and reproductive organs, until quite late in life.

• It is effective against constipation and dyspepsia.

• It is vey effective against an enlarged and congested liver, and spleen, and revitalizes the functioning of the kidneys, bladder, and genital organs.

• Ardha- Matsyendrasna should be performed two to three times, in succession, for five to fifteen seconds on either side.

BOUND ANGLE POSE: COBBLER’S POSE

This pose helps you stretch your hips and thighs. It increases circulation to the pelvic area, making this a great Yoga exercise to increase fertility and relieve menstrual pain.

 

 

 

BANDHA KONASANA: THE YOGA MUDRA FEET JOINED

• This posture stimulates the abdominal organs, the sacro-lumbar region, and ensures the correct functioning of the sexual organs.

• It helps ensure regular menstruation and is recommended to those suffering from urinary problems.

• Bandha Konasana should be repeated two to three times, in succession, for five to ten seconds.

YOGA MUDRA: THE SYMBOL OF YOGA

• This Mudra stimulates the brain by provoking an influx of fresh blood.

• It has a rejuvenating effect on the coccygeal nerves and on the sacral and lumbar plexus.

• It ensures the correct functioning of the abdominal organs and combats constipation.

• It also revitalizes the male and female genital organs.

• This Mudra remedies nocturnal emission and seminal weakness.

• It fosters control of sexual energy.

• Yoga Mudra should be repeated two to three times, in succession, for five to ten seconds.

UDDIYANA-BANDHA: THE RAISING OF THE DIAPHRAGM

• Uddiyana Bandha revitalizes the sacral and solar (lumbar) plexus – the latter controls the principal internal organs. The solar plexus is a vital centre connected with the sympathetic nervous system. It is the place where our vital energy, Prana, is stored. Solar plexus is the Sun of our nervous system.

• In addition, this Bandha helps purify the organism, stimulate the digestive organs, and fight against constipation and dyspepsia. It ensures proper functioning of the liver, pancreas, suprarenal glands, and genital organs.

• This Bandha may be repeated two to five times for five seconds.

• This should always be performed on an empty stomach and is not recommended to those with high or low blood pressure or with serious problems affecting the abdominal region.

The above Asanas, Mudra, and the Bandha revitalize the sexual glands and organs, the thyroid, the nerves, and other organs, which play an important part in reproduction. Besides these, practice of Pranayama,Yoga nidra, Concentration, and Meditation gives even better results. However, one cannot expect the body and reproductive organs to function correctly if one overworks, smokes, drinks too much tea, coffee, or alcohol, takes drugs, fails to eat a balanced diet, or indulges in emotional or sexual excess. Excessive emotion or passion is harmful, as you shall see in my next article.

TIPS FOR ENHANCING FERTILITY

• Conception is based on an intricate series of events. Every month, hormones from your pituitary gland stimulate your ovaries to release an egg or ovulate. Once the egg is released, it travels to one of the fallopian tubes. If you want to conceive, now’s the time. Have sex regularly around those dates.

• Use your day planner or another simple calendar to mark the day your period begins each month. Also track the number of days each period lasts. If you have a consistent 28-day cycle, ovulation is likely to begin about 14 days after the day your last period began.

• Keep a record of your basal body temperature to determine when you are ovulating. You can assume ovulation has occurred when the slightly higher temperature remains steady for three days or more.

• Check your vaginal mucus; if it has a stretchy consistency, then you are at your most fertile.

• Increase your supplement intake by taking folic acid, Vitamin B6, and B12 both before and during pregnancy.

• Eat healthily – by adding lots of fresh fruit and vegetables, as well as protein to your diet.

• Neti daily, and laghoo shankhaprakshalana, whenever constipation is present.

• Women should watch their weight, as being too thin or overweight, minimizes their chances of conceiving.

• Exercise regularly to maintain general health and well being.

• Men should wear boxer shorts, and take cool baths, to improve circulation around their testicles.

• Adequate rest, and a change of environment away from pressures, responsibility, social and family commitments, is important first steps.

• A restful and relaxing holiday, in natural surroundings, is highly recommended.

Good Luck…

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

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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).

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Basics of Pranayama for Yoga Teacher Training Interns

Friday, March 5th, 2010

By Samantha Grayson, CYT

Many Yoga certification courses outside of India omit the Eight Limbs of Yoga in their training. Some of these graduates may not learn anything about meditation, yama, niyama, pranayama or Patanjali. You may learn 20 to 30 asanas and become a Yoga teacher.

After spending a lot of money with one yoga teacher training facility, I learned just 28 postures and nothing else. To skip by pranayama and meditation is not Yoga. It is a stretch exercise class only.

About Pranayama: When we are born we breathe deeply naturally, but as we grow into adults our breathing becomes shallow and we cannot purify our body through breath. Breathing is one of the ways the body receives prana and cleans the body. Small shallow breaths don’t allow the body to receive and store prana or remove toxins from the body.

The four stages of breathing are Inhalation or puraka, Pause in breathing called kumbhaka, exhalation or rechaka and again a pause in breathing with empty lungs, bahya kumbhaka. All stages should be continuous and evenly controlled. Special attention should be made during rechaka to be sure all the air is expelled form the body during exhalation.

If old air is left in the body the ability to take in new air during puraka is severely hampered. Pranayama is a method for using these four stages in controlling your breathing to a rhythm, instead of working on autopilot. Control is the key to learning to make manual breathing slow, comfortable and receive the maximum benefit. In time, with practice breathing with four parts can calm the nervous system free a person from anxiety, fear and negative emotions. This tranquility can be carried in yoga poses and also into daily life.

According to Dr. Behanan: The chief purpose of yogic breathing is – to increase the consumption of oxygen with the minimum of physical exertion, under conditions probably favorable for the storage of oxygen. James Hewitt, the author of “The Complete Yoga Book,” found this explanation so important that he used italics to emphasize his point. Breathing in Yoga varies from other forms of exercise in that it increases consumption of oxygen and therefore creates energy without large amounts of physical exercise or use of that energy.

Pranayama can also be practiced for healing. Much like a battery that has been depleted, the body running on little, or no, energy cannot renew cells, or fight disease. A body that is a fully charged can renew itself better and disease doesn’t have a chance to take root. Also a fully charged body in an experienced yogi can transfer some of their prana to another in need. This allows the Yoga practitioner to recover more quickly and heal faster.

Samantha Grayson is a certified Yoga teacher.

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Teaching Yoga to Students with Ailments Questions and Answers

Wednesday, March 3rd, 2010

By Paul Jerard, E-RYT 500

Q: I have a concern; a student, who has been studying with me for a while, came to me and said that she experiences pain on the inside of her knees when sitting cross-legged, also in Sukasana forward fold.

I have suggested to avoid this pose and switch to sitting on her heels instead. Was not sure, though, what could be the cause of this pain and what ideas I could give her to move away from this discomfort.

A: Hatha Yoga can be the remedy for pain, or the cause of it, in some cases. This student should see her family physician or a specialist. We can guess what the source of pain is, but an MRI will tell the real story. A good modification is preparation for Sukasana.

One leg remains straight, while the other leg is bent at an angle where the knee does not encounter pain. Obviously, if the knee is bent into a sharp angle, the student will experience pain in the preparation pose. Therefore, this preparation should be practiced carefully, with a wide angle on the bent knee. This same principle holds true for any asanas where the knees are bent.

Q: I have a query from a student who wants to attend my Yoga classes. She is an older women, in her late 50s, but she had a bunion removed about 5 months ago on her foot – would it be advisable to come to class?

Or, shall it be only private Yoga practice? Also, what would be your idea, in terms of therapeutic practices; and which asana would she need to avoid?

A: You might want to schedule a private session first – just to do an evaluation. You won’t know much until you see her.

Bunion surgery is usually the procedure to remove the bone of the big toe and foot. The procedure varies and recovery does as well. Bunion surgery reconstructs the big toe bone and may require screws and plates to be placed in the bone during recovery.

All that said: Any postures that put pressure on the big toe, or roll the big toe under the foot, should be practiced carefully, or avoided altogether.

She should be observed in private to see if she can modify them for regular classes with other students. Have her go easy and carefully.

Q: There is something I would like to find out from you. Many of my students, after class – as they are beginning Yoga (but some also that stick to the mat for a while) do say that they feel stiff, some even lightly sore. I do use intelligent sequencing and pay special detail to injuries and modifications.

What would be my best reply if they mention they are stiff afterwards (although it’s an antidote as they come to Yoga class to become more open and work on their flexibility)?

Beside that they are loving the classes, they do feel very relaxed and centered. I want to be in their best service, so I want to be able to explain to them what is actually happening to their bodies and the reason why they feel stiffer then beforehand.

A: My guess is they feel sore in the legs. This usually happens when students’ bodies are not prepared for a standing series. If they give Yoga a chance, the soreness will disappear in a week or two.

If they still feel pain, you may want to reduce the standing series practice time, and gradually increase it over a period of months. However, if students do not attend regularly, or practice at home, their bodies will never adapt to the standing series.

© Copyright 2010 – Paul Jerard / Aura Publications

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