Archive for October, 2011

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Practicing Yoga before Receiving Shaktipat

Monday, October 31st, 2011

yoga certificationBy Bhavan Kumar

Many ardent spiritual aspirants may wonder about practicing Yoga before receiving Shaktipat. Shaktipat is the transmission of divine spiritual energy from a meditation master to a student. In Yogic philosophy, the dormant spiritual energy that exists in seed form in every human being lies coiled like a snake three and a half times at the base of the spine. When an enlightened meditation master awakens this energy by channeling divine grace from God to the devotee, the devotee’s spiritual energy is awakened. This awakened energy will help to enliven and guide the student’s quest for health, well-being and divine realization.

Receiving the gift of Shaktipat from a realized master is incredibly helpful in energizing and illuminating the depth and meaning of spiritual practices and teachings. However, awakening the Kundalini energy through Shaktipat is not absolutely necessary before beginning a strong practice of Yoga asanas, pranayama exercises and meditation techniques. These ancient and time-tested Yogic practices offer great benefits to a Yogi or Yogini with or without the gift of Shaktipat. In ancient India, Yogic practices were often practiced for many years in preparation for the experience of the awakening of the Kundalini energy.

Yoga asanas or postures and breathing exercises prepare a student for Shaktipat initiation by strengthening and balancing all of the muscles, ligaments and other connective tissues in the body. The physical postures also increase flexibility and the ability to sit comfortably for extended meditation sessions. Additionally, Yoga asanas in conjunction with pranayama exercises help to balance the sympathetic and parasympathetic nervous systems, which allows the student to be in a state of alert calmness and witness-consciousness, thereby alleviating a sense of preoccupation, anxiety and depression. The physical postures also cleanse and invigorate all of the internal organs and the energy body that is comprised of thousands of pathways referred to in Yoga as “nadis.”

All of these physical benefits are energizing and life-sustaining for a Yoga student. Yoga asanas and breathing exercises will help to keep a student’s body and mind healthy, strong, balanced and relaxed. These benefits are life-enhancing prior to or after receiving Shaktipat. The meditation techniques espoused by Patanjali in his Yoga Sutras are also wonderful tools that can help to prepare a Yoga student for the awakening of the Kundalini energy and/or support a Yoga student in optimizing good mental health and a sense of optimism. Both the physical and mental/emotional benefits of a regular practice of Yoga are incredibly important to maintaining a Yoga student’s balance and well-being in today’s fast-paced world.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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SLIPPED DISC AND SCIATICA

Sunday, October 30th, 2011

yoga teacher trainingBy Dr. Rita Khanna

Slipped disc and Sciatica are two closely related conditions occurring in the lumbosacral spine. The human spinal column consists of more than 33 individual bones called, vertebrae – stacked one on top of the other, and surrounded by the thick spinal muscles; the strongest muscles in the body. Lying between the vertebral bodies are cushion-like fibrous pads, which act as shock absorbers, protecting the brain, spinal cord, and internal organs from damage as we walk, just as the shock absorbers of a car protect the passengers from the shock of a rough, bumpy road. These are the spinal discs. They are filled with a thick jelly-like fluid and are held in position by strong ligaments, attached to the bones, above and below.

HOW DOES SLIPPED DISC OCCUR?

Slipped disc occurs when excessive strain is brought to bear upon the lower back region, causing one of these discs to rupture, so that the fluid inside herniates and escapes backwards. This injury usually occurs while bending forward, with the knees straight, to shift a weight from the floor, or while shovelling or weeding in the garden. It can also occur in a simple function, like releasing the clutch pedal while driving a car.

This painful experience usually occurs, when a person with weak spinal muscles and ligaments, applies an excessive strain to the back. It seldom occurs in seasoned labourers or manual workers, but is frequently seen in sedentary workers, who are unused to regular exercise. Its incidence would be greatly reduced by daily practice of a few Yogic Asanas to preserve the strength and flexibility of the spinal muscles and ligaments, and with more widespread knowledge of the correct way to lift a heavy weight from the floor. The crouching position, with knees bent, protects the vulnerable lower back from excessive strain.

The onset of slipped disc is sudden and immediate. Something is felt to ‘go’ or ‘tear’ in the lower back, followed by a sharp, well localized pain, which may be agonizing. The individual is left incapacitated – either unable to straighten up at all, or else unable to bend the spine forward again, even slightly, as this gives rise to immediate severe pain. He or she is usually brought to bed or for X-ray examination soon after. In the next few hours, the back pain continues to worsen until it is constant and unremitting. This occurs as the ligaments and tissues around the injured disc become engorged with blood and tissue fluids. The protective covering of the spinal muscles rapidly goes into tight spasm to prevent further painful movement of the area, and the delicate pain fibres supplying the torn disc ligaments become increasingly irritated. The whole area becomes inflamed, hot and swollen, and is very tender to touch.

WHAT IS SCIATICA AND HOW DOES IT OCCUR?

Sciatica refers to a sharp, lightning-like pain, which shoots down the back of the leg. It occurs if the herniated material from a ruptured spinal disc, in the lower back, presses upon the delicate nerve roots emerging from the spinal cord at that level. These nerve roots pass from the spinal column and converge to form the Sciatic nerves, which run down the back of each leg. These nerves run right down to the feet, supplying the skin and muscles of the back of the legs. This is why Sciatic pain may be experienced in the buttock, in the back of the thigh or in the calf, even though the root problem lies in the lower back region. In response to this pain, the muscles of the back of the leg go into a tight spasm, especially if the sufferer continues to walk, because every step further stretches and irritates the injured nerve roots.

INITIAL RECOVERY FROM SLIPPED DISK AND SCIATICA:

Slipped disc with accompanying Sciatica is a painful, incapacitating experience, which demands immediate immobilization on a hard bed. Absolute bed rest is necessary while the ruptured disc heals and inflammation subsides. It is important that the spine be kept immobilized as far as possible. No attempt should be made to leave the bed for any reason. For toilet purposes, a bed pan should be available. The patient should rest in a quiet room, with minimal disturbance, until healing is complete. This commonly requires 10 days or even longer, if the injury is a severe one.

yoga teacher courseIn the acute situation of the first few days, pain relief can be provided by applying alternating hot/cold fomentations over the inflamed area, and adopting a suitable Yogic posture, such as Makarasana, which minimizes strain on the lower back region. Aspirin also proves useful in this period. Yoga, however, offers an effective and far simpler way out of this painful predicament. The Yoga program is based on the backward bending Asanas, which strengthen the posterior ligaments and muscles that hold the damaged disc in place, and promote the circulation of Pranic energy to the whole region. They should be practiced each day, so that spinal stability and function can be restored and a full range of activities can be re-adopted.

YOGIC MANAGEMENT:

Asanas in the initial stage:

In the acute stage of immobilizing pain, a prone (facedown) posture, on a hard bed, should be adopted. Resting in Makarasana (crocodile pose), for long periods, reduces tension on the disc and nerve roots, providing relief from pain and promoting healing. Sleeping in Advasana (reversed corpse posture) or Jyestikasana (best posture) is recommended. In Sciatica, Matsyakridasana (flapping fish posture), with the affected leg drawn up to the chest, to relieve pressure on the damaged nerve roots, will bring relief. These postures should be adopted for relief of pain in the acute situation, so that as much rest as possible can be gained.

yoga instructor certificationMakarasana: Lie in prone position, feet together, hands by the side, palms facing upwards, and forehead touching the floor. Now, spread the legs apart and turn the toes sideways, then stretch the hands forward. Place the right hand under the left armpit, and left hand on the right shoulder, making sure one elbow is under the other. Relax in this position, while breathing normally.

Niralambasana: Lie in a prone position with your forehead on the floor, hands by the side, legs together, and toes pointed outwards. Slowly stretch the arms forward, and bend the elbows, raising the head upwards. Place the chin on the palms, with your fingers touching the cheeks, making sure the elbows are together. Hold this for some time, breathing normally. Then, slowly come back to the original position.

Advasana: Lie on the stomach. Stretch both arms above the head, with the palms facing downwards. The forehead should be resting on the floor. Relax the whole body, while keeping the awareness on the breath. If there is any difficulty in breathing, a pillow can be placed under the chest. Perform it as long as you want.

Jyestikasana: Lie flat on the stomach, with legs straight, and the forehead resting on the floor. Interlock the fingers and place the palms on the back of the head or neck. Allow the elbows to rest on the floor. Relax the whole body, while keeping the awareness on the breath.

Matsyakridasana: Lie on the stomach with the fingers interlocked under the head. Bend the left leg sideways and bring the left knee close to the ribs. The right leg should remain straight. Swivel the arms to the left and rest the left elbow on the left knee. If this is not comfortable, you can adjust the arms position according to your own body condition. Relax in the final pose, and after some time, change sides. This position resembles a flapping fish.

Precautions: No forward bending Asanas

Pranayama:

Ujjayi: Sit in Vajrasana or in any comfortable posture. Now, inhale slowly and deeply through the nose, and while exhaling, contract the air passage and exhale slowly with a whispering sound.

During the recovery period, cross-legged sitting postures should not be adopted, as they increase nerve root tension in the lower back. They can be resumed after a few months. Pranayama and Meditation, in Vajrasana, are highly recommended.

Vajrasana: Sit with legs extended forward together, hands by the side of the body, and palms resting on the floor. Now, bend the right leg at the knee and place the foot under the right buttock. Similarly, bend the left leg, placing it under the left buttock. Hands should be resting on the thighs with the back straight. Hold for some time – then, come back to the original position.

Relaxation techniques: Ajapa japa in Makrasana

Ajapa japa, movement of breath awareness in the spinal passage from Mooladhara Chakra in the perineum up to Ajna Chakra at the top of the spinal column, is very effective in all spinal disorders, including Slipped Disc and Sciatica. Awareness of So-ham should be practiced in conjunction with the psychic breath, drawing the breath up from Mooladhara to Sahasrara, with inspiration, and the Mantra So and taking the awareness down from Ajna to Mooladhara with expiration and the Mantra Ham. This can be practiced in any prone relaxation posture with the spine straight. In the beginning, Advasana can be used, followed by Shavasana – once the supine resting pose can be comfortably adopted. Awareness of the natural abdominal breath can also be added in Shavasana. Ajapa japa can be practiced as frequently, and for as long, as desired. It promotes the flow of Pranic energy in the spinal column, facilitates healing, and brings deep mental and physical relaxation. Finally, the practice should be continued in Vajrasana – then in a cross legged posture. The effects of Ajapa japa can be intensified, if Ujjayi Pranayama is practiced in the Meditative postures, with an upright spinal column.

Asanas for later stage: Bhujangasana, Ardha Shalabhasana, Saral Dhanurasana, Poorna Shalabhasana, Dhanurasana, Tadasana

become a yoga teacherAll these backward bending Asanas should be adopted, according to capacity, as healing proceeds and pain diminishes. The first Asana attempted should be the simple version of Ardha Bhujangasana, known as the Sphinx posture. Do not strain, and stop if pain develops. Once Sphinx is mastered, the following Asanas should be adopted gradually, in this order: Bhujangasana, Ardha Shalabhasana, Saral Dhanurasana, Poorna Shalabhasana, Dhanurasana. Ultimately, this program should be practiced, in full, each morning, before any food has been taken. Each Asana should be practiced a maximum of 5 times, followed by complete relaxation in Advasana. The session should conclude with deep relaxation for 15 or 20 minutes – initially in Advasana, and later, Shavasana can be adopted. Daily practice should continue indefinitely to avoid recurrence.

yoga teachers trainingSphinxasana: Lie flat on the stomach, with the forehead resting on the floor, legs straight, feet together, and the soles of the feet uppermost. Bend the arms, and place the forearms on the floor, with the palms downwards, on each side of the head. The fingertips point forward, but are in line with the crown of the head. The forearms and elbows are close to the body. Relax the whole body. Inhale; raise the head, shoulders, and chest, by bringing the upper arms to the vertical position. The elbows, forearms, and hands should remain on the floor. Relax in this position as long as you want, with normal breathing, and then lower the body while exhaling. This is one round. Practice up to 5 rounds.

Shavasana: Lie down on the back, with the legs together, and hands by the side. Spread the legs apart slowly, keeping the heels inside and toes outside. Keep your hands away from the body, with the palms facing upwards. Close your eyes; loosen and relax all the muscles in the body, and focus on your normal and natural breathing.

All forward bending Asanas should be absolutely avoided for 4-6 months, as they can precipitate a recurrence of the original condition. They may then be re-introduced gradually, under guidance, after recovery is complete – beginning with Shashankasana, Majariasana, Shashank-Bhujangasana and Shavasana.

Dietary recommendations: In the beginning, a light, semi-solid diet should be taken, commencing with vegetable soup. This will preserve digestive energy, which can then be redirected towards the healing process, and also prevents constipation, a major problem for patients confined to bed. As the condition improves, vegetables and rice can be taken, and later, pulses and whole bread should be added. Avoid heavy and constipating foods, such as meat and oily preparations, indefinitely. Dairy products and eggs should be reduced during this period, as extra protein is not required. Highly processed and richly spiced foods are best avoided, indefinitely, as well.

A FEW MORE PRECAUTIONS

yoga education• Before you start a Yoga practice, while suffering from Slip disc and Sciatic pain, consult your health care provider and a qualified Yoga instructor, and make sure you follow their advice diligently.

• When performing the postures, be careful not to overstep your pain boundaries. If you experience pain, back off. You must find the program that best suits your body. Listen to your body.

• Do not sit for long periods, and avoid activities that worsen your pain; especially if you’ve been diagnosed with a herniated disc. When you do sit, always use a lumbar support. In most cases, extensive walking is also not advisable.

• Be sure that you are adequately hydrating yourself with at least eight glasses of water each day.

• The key to prevent Sciatica, and Slip disc, is to prevent any damage to your lower spine. Maintain a good posture while sitting.

• Finally, remember to continue with these poses long after the symptoms have disappeared.

The above Yoga program, when followed diligently, has been found to restore disc health and prevent recurrences of both Slipped disc and Sciatica.

Aum 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.

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485

Ph:-91-40-65173344

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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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Yoga for Obese Children

Saturday, October 29th, 2011

yoga certificationBy Gopi Rao 

Childhood obesity is a condition that is becoming far too common. Parents and healthcare practitioners often wonder what can be done to alleviate the issue. Yoga for obese children could be a natural starting point when facing the problem. It is widely known that moderate exercise and healthy eating habits are just a few of the ways the childhood obesity can be treated, or better yet, prevented. However, overweight children might not have the strength or energy levels needed for many different types of exercise. Yoga, however, can be used to help kids get up and start moving.

It is widely known that obesity can cause diabetes and heart disease. It can also contribute to physical stress on the body as well as mental and emotional stress.

Using Yoga as an exercise regime for obese children can provide the child with a sense of focus and accomplishment. Learning the poses and coordinating the breathing techniques can help to instill self-confidence as well. Self-confidence is often a missing component for overweight children and restoring it might help them make better decisions in regards to food, exercise and healthy living choices.

Sports and exercise can help children, yet obese kids might not be able to compete with other kids and feel comfortable at the same time. That’s yet another reason that incorporating Yoga can be a positive contribution. Yoga is a way for children to use exercise as a tool to help them instead of seeing it as a competition with their peers. It can be taught to them in a comfortable and non-judgmental environment so that they associate positive feelings with Yoga practice.

One of the best things about Yoga for obese children is the fact that it can be taught to all age levels. It can help to restore balance (both physical and emotional) as well as provide a calming sense of security. Incorporating Yoga into a child’s schedule can be a building block in which to add other healthy lifestyle changes. The pride and sense of accomplishment an overweight child can feel after finishing a Yoga session might just go a long way toward helping parents and healthcare practitioners reduce the effects of childhood obesity and the many health issues that are associated with it.

Obesity in children has sprung forth in computerized societies. This may not be the entire source of the problem, but computers and video games have taken the place of many outdoor activities. Yoga for children is a logical choice for parents and educators.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Cultivating Thankfulness With Yoga Meditation

Friday, October 28th, 2011

become a yoga teacherBy Bhavan Kumar

When we start Yoga practice, we are taught that meditation is the ultimate Yogic experience.  When we are young, it is hard to see beyond the benefits of asana, but as the years go by we find an appreciation for the finer things in life.  With self-realization we transform gradually toward wisdom and inner happiness.  One way to appreciate life is gratitude for the chance we have to live it.

Many of us go through periods of time where we feel like there is nothing to be thankful for. This is a normal part of the human experience and feelings of guilt over it are not helpful in the long run. Instead of feeling bad over a lack of thankfulness, why not practice the art of cultivating a thankful spirit on a daily basis? Thankfulness is intrinsically linked with happiness and joy, making it a very worthwhile thing to pursue.

First, let’s talk about what thankfulness is not. Thankfulness is not something outside of ourselves and it is not dependent on an external factors. Thankfulness is not a destination in the distant future; thankfulness is here and now. Often we get into the mindset that if we accomplish this or that we will be truly happy and thankful. The problem with postponing thankfulness and gratitude is that there will always be another goal, destination or event. If we decide that we will be thankful when we reach the destination, we miss out on the joy of the journey itself, along with all the beautiful experiences it is willing to give.

Individuals forget how to be thankful upon reaching adulthood. This state of inherent gratitude is why kids Yoga classes are catching on everywhere. When we are children, everything is something to be thankful for. A sweet candy treat, the joy of blowing bubbles in the afternoon sun, the softness of a kitten’s fur, all of these things are worth being thankful for. Young children dwell in a perpetual state of thankfulness because they are so intensely aware of the present moment. Children are so new to the world that they can’t help but give their full attention to every little thing; this is how they learn and develop the skills necessary to function as adults. When children develop their own ego, the wonder of life begins to fade and a loss of innocence is the result. They turn their attention from the here and now and start putting their focus on other things like social status, future goals or memories of the past. That’s when the inherent thankfulness for all that is disappears.

In essence, thankfulness comes from noticing things to be thankful for. If we are in a constantly distracted state, is it any wonder that we start having a hard time remembering what we’re thankful for? Thankfulness is the direct result of maintaining a constant dialog between yourself and the present moment.

Simply meditating on a daily basis cultivates thankfulness automatically because it awakens an individual to the present moment which is the source of all good things. Any meditation style is effective, though mindfulness meditation is particularly suited to drawing one’s attention to the little things worthy of gratitude.

Finding thankfulness is made simple through meditation but the key to success is consistency. In Yoga, we are taught that meditation must be done every day if an individual wishes to maintain a thankful state on a daily basis. The sessions need not be long; the goal is to simply get in touch with the present moment each and every day. This will profoundly transform your life, making thankfulness the default state of being. No longer think about thankfulness; be the thankfulness and feel the thankfulness. It’s a beautiful thing.

Conclusion

A steady routine of yoga practice will instill feelings of self-confidence and enhance one’s self image. Learning to appreciate ourselves as we are is a yogic life skill, which brings about states of happiness and contentment.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Japa for Enhancement of Yoga Practice

Thursday, October 27th, 2011

yoga teacher certificationBy Bhavan Kumar

The practice of japa or mantra repetition definitely augments a Yoga practice. The Sanskrit word “Yoga” is defined by many linguists as union, to yoke or to unite to the divine. In a broad sense, all Yoga practices ultimately lead the Yogi or Yogini to oneness with God or Brahman and ultimately liberation. There are many branches and practices of Yoga including physical postures, meditation techniques, chanting the divine names of Gods and Goddesses and scriptural study.

The practice of mantra repetition deeply enlivens a Yoga practice. Mantras are sacred words that are composed of seed syllables that resonate with divine energy. If a devotee receives a sacred mantra from an enlightened teacher, the mantra is considered to be alive and vibrating with the energy or shakti of the teacher and with the inherent vibrational resonance of the syllables themselves. The practice of repeating such an enlivened mantra will uplift and nourish a Yoga student’s efforts.

Mantra repetition can be utilized to energize all of the chakras. As these vortexes of energy begin to vibrate with the energy of a particular mantra, deep purification can take place as the awakened energy penetrates the chakras and the memories, emotions and experiences that are held within the energetic matrix of each chakra. Japa or mantra repetition can be a great asset to a Yoga practitioner because of the uplifting vibrational effect on both the chakras and the energy system.

In classical Yoga asana practice, the repetition of a sacred mantra is correlated and timed with each asana. The vibration of the different mantras help the body and mind to align with the energy of the poses. Each pose has its own mantra. As a Yoga asana practice matures, a Yogi or Yogini may want to explore the different vibrational effects of these mantras on the poses themselves and on the energy currents throughout the body.

The practice of repeating a sacred mantra can also be a great asset to a Yoga meditation practice. Engaging in a period of japa repetition prior to a meditation session will center and still the vrittis or thought-waves of the mind. As the thought-waves of the mind begin to still, clear awareness and silence are possible and a Yoga practitioner will be able to revitalize in the undulating pulsations of divine energy. As a practitioner’s meditation practice deepens, the alliteration of sacred mantras will continue to nourish and calm the mind allowing for access to deeper and deeper states of meditation.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Can Yoga Help Menopause?

Wednesday, October 26th, 2011

yoga teacher certificationBy Sangeetha Saran

Between the ages of 40 and 60, women go through a series of biological changes that affect their psychological, hormonal, and physical well-being. Although menopause is usually a gradual process, it sometimes occurs abruptly or begins much earlier in life, especially in women who undergo surgical procedures to remove their ovaries.

The standard medical treatment, hormone replacement therapy, has become less popular over the past decade as clinical studies question if its risks outweigh its benefits. As a result, women are turning to holistic medicine and healthy lifestyles to cope with menopause. Yoga is not only a popular alternative; studies show that it is also an effective one.

Five Ways Yoga Helps Women during Menopause

• Strengthens bones and reduces risk of osteoporosis

• Aids in prevention of heart disease

• Balances hormones and improves mood

• Reduces severity of hot flashes and night sweats

• Helps to control weight

Three Yogic Techniques that Benefit Menopausal Women

• Restorative postures to balance the mind, body, and spirit

• Meditation to calm the mind and relax the body

• Controlled breathing to combat fatigue and stress

Ten Postures that Reduce Menopausal Symptoms

• Child Pose for stretching and relaxation

• Double Leg Raises for developing strength in lower body

• Wind Relieving Pose for massaging digestive system

• Twists for massaging adrenal glands

• Cobra Pose for relieving constipation and menstrual irregularities

• Fish Poses for relief of stiff neck muscles and flexibility of spine

• Lotus Pose for meditation and working leg muscles

• Mountain Pose for promoting stillness and strength

• Cat Pose for coordinating breathing and movements

• Corpse Pose for ending sessions and for meditating

Along with meditation and breathing, the restorative poses of Hatha Yoga calm the nervous system and stimulate the endocrine system. Made up of the thyroid gland, parathyroid gland, pituitary gland, and hypothalamus, the endocrine system regulates hormones throughout the body. When these hormones fluctuate, the body reacts is various ways. Hormonal shifts in the brain, for example, can lead to insomnia, depression, anxiety, and cognitive disorders. In the uterus, irregular bleeding and other cramping are common symptoms.

Some poses may be too intense during menopause. Inversions, for example, are great for reducing irritability and anxiety but are also quite strenuous. Experienced instructors can usually adapt these postures to avoid overexertion. With good instruction and willingness to experiment, women are not only able to continue their Yoga practices; they can also empower themselves for life’s many challenges.  Can Yoga help menopause?  The answer is: Yes.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

 

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The Importance of Asana Assisting and Alignments

Tuesday, October 25th, 2011

become a yoga instructorBy Andry Sophocleous

All yoga practitioners can enjoy the benefits of yoga practice through proper alignment of asanas. Systematic assistance in yoga practice is vital for helping students experience improvement in their range of motion and ability to relax during postures (Pappas 2006). The importance of assistance and yoga posture adjustments should not be undermined by teachers as students’ proper alignment will help them to balance better, stretch further and hence, advance and go deeper into the postures. This progress can only be achieved through receiving assistance in a yoga posture.

Right at the beginning of a new class, or when new students attend an existing class, the teacher should ask permission to touch students during their asana practice and explain the importance of giving assistance during their practice. Thereafter, there is no need to ask permission every time the teacher touches someone in class for the purpose of assisting. I will begin this short essay by making reference to the importance of offering constant verbal instruction on assisting and alignments and then briefly mention numerous suggestions on how teachers can effectively apply adjusting and assisting instructions during yoga practice. Some of the poses have been incorporated into my practical exam.

The practice of Yoga has been around for more than 5000 years (Vishnu- devananda 1988). It has become very popular in the West as it has proved to improve our physical, mental, and emotional state (Hewitt 1977; Jerald 2011a; 2011b; Gibbins 2011; Vishnu-devananda 1988; Martins 2011; Singh 2011). Systematic practice can enhance muscular flexibility and tone, massage internal organs and glands, lubricate joints, tendons and ligaments, and eliminate toxins from our body (Knoedler Rueda 2011). Students who want to experience these benefits in their journey of self-discovery and self-realisation attend yoga classes to begin their experience. This learning experience cannot be at all complete unless the instructor guides them through their progress, opening, and learning of their body better by assisting and adjusting their postures during yoga practice. Therefore, it is each teacher’s responsibility to offer constant assisting to all his/her students to achieve maximum benefits from their yoga classes. Physical benefits one can enjoy such as good body posture can extend outside a yoga class by practising simple asanas like Mountain Pose. These benefits can only be enjoyed if the practitioner receives the necessary assisting and adjustment cues by the teacher during yoga practice. These could be in the form of ‘spread your toes and be aware of the four corners of your feet’, ‘keep the spine straight and bring your navel toward the spine’, ‘drop your tail bone’ and’ ‘let your shoulders relax’ (Pappas 2006: 23). These cues should be accompanied by the teacher’s assistance who will be touching the student in the appropriate body parts to help him/her perform the pose successfully. Similarly, assisting and adjustment is necessary when a student is attempting to get into Half Moon Pose that requires balance and concentration. To help students perform the pose well, especially beginners, the teacher should assist them by standing behind them after they get into the pose and helping them to stay balanced by lightly touching their upper back on top of their shoulder blades (deltoid muscles) with one hand and holding their upper leg with the other, in her/his attempt to keep the students’ torso in line with their hips (see Pappas 2006: 58). Moreover, in another pose that is very common in yoga practice such as Downward Dog, the teacher should assist the students to get into the pose by pressing on their sacrum, roll their deltoids outwards and keep their arms straight (see Pappas 2006: 15) to do the pose correctly.

Pappas (2006) makes reference to numerous great tips for effective adjusting and assisting yoga postures in class or in private sessions. Some of these that all yoga teachers should be aware of are the following:

1. Ask Precise Questions

Students should be asked precise questions regarding the teacher’s assistance, for the latter to receive specific answers. If for instance, the teacher is applying gentle pressure on the student’s back during a seated forward bend (see Pappas 2006: 82), the teacher should ask whether or not the student would like more pressure, rather than simply asking him/her if the pressure is fine. A specific question will prompt a specific answer; and this is how a teacher can help a student improve in a specific pose by knowing exactly how s/he feels.

2. Adjust the most unsafe misalignments first

If a student shows several misalignments whilst in a pose, the teacher should firstly correct the one that seems to be the most dangerous for the student’s safety. For instance, in an asana such as Warrior II the teacher notices three misalignments: firstly, the student does not have his/her back straight but slightly leans forward whilst in the pose, secondly; his/her knee is extended beyond the toes of the bent leg; and thirdly, the shoulders are not relaxed but tensed also causing the back to be tensed. In my opinion the most serious misalignment of the three is the second one, the knee position of the front leg. This should be corrected first, to avoid a possible knee injury that might be caused by placing too much weight on the front knee. Then, the other two misalignments should be corrected, first misalignment one and then misalignment three.

3. Apply pressure in the correct direction

It is the teacher’s responsibility to know exactly where to place pressure during asana practise. Placing pressure in the wrong body part can cause injury and pain; which consequently could discourage the student from practising yoga again.

4. Walk away gradually after adjusting or assisting

The teacher should walk away from a student after s/he is stable and balanced whilst in a pose; otherwise walking away quickly might cause the student to lose focus, balance and fall out of the pose abruptly. For instance, whilst assisting a student to maintain his/her balance in a standing side leg extension (Pappas 2006: 32) by holding his/her lifted leg up, the teacher suddenly walks away prior to the student stabilizing his/her pose. This abrupt discontinuance of offering assistance might cause the student to lose balance and fall over.

5. Avoid overcorrecting

Correcting is good, but overcorrecting a student’s misalignments might possibly have counter effects. Overcorrection might make a student feel frustrated, embarrassed and not capable of practising yoga. All teachers should put themselves in each of their students’ positions prior to making any comments regarding their posture.

6. Be specific with your touch

At all times, teachers should be aware of their hand placement whilst assisting a student. Touching sensitive areas such as the groin, armpits, buttocks and breasts should be avoided (Pappas 2006).

7. Keep part of your attention on the whole class while assisting

When the teacher is assisting a student in class, s/he should still be aware of the rest of the students’ posture and continue to give them verbal instruction. Whilst helping one student, s/he should not leave the class in the postures too long as this might tire them out but also make them feel neglected during practice.

Assistance, cuing and adjustments are not needed in these few poses alone, but in all yoga poses during the entire lesson. After all, we know that yoga students, even those familiar with the poses, often cannot successfully perform poses such as Dancer, Standing Split, Seated Wide Spread Fold, Camel pose, Squat, Wheel, Fish, Bow, and Headstands, to name just a few, without some assistance from the teacher. I hope that with the brief justification provided above, it is now clear why a teacher’s assisting and adjustments are central to his/her students’ correct alignment, development of yoga practice, as well as better physical balance, emotional well-being, and confidence outside class.

References:

Gibbins, S. (2011). Everyone can Benefit from Yoga. Article downloaded from http://www.yoga-teacher-training.org/2011/07/13/everyone-can-benefit-from-yoga/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=178ad0387b-Week_3_Yoga_Teacher_Training_Newsletter7_17_2011&utm_medium=email on 16 September 2011.

Hewitt, J. (1977). The Complete Yoga Book. New York: Schocken Books.

Jerard, P. (2011a). Yoga Techniques for a Healthy Spine. Article downloaded from http://www.yoga-teacher-training.org/2011/09/04/yoga-techniques-for-a-healthy-spine/ on 15 September 2011.

Jerard, P. (2011b). Yoga and Leaving the Past behind. Article downloaded from http://www.aurawellnesscenter.com/2011/07/26/yoga-and-leaving-the-past-behind/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=6de7efc800-Week_1_Yoga_Teacher_Training_Newsletter_08_02_11&utm_medium=email on 16 September 2011.

Jerard, P. (2011c). Yoga for Self-Acceptance. Article downloaded from http://www.yoga-teacher-training.org/2011/07/24/yoga-for-self-acceptance/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=31047433de-Week_4_Yoga_Teacher_Training_Newsletter_07_26_11&utm_medium=email on 16 September 2011.

Knoedler Rueda, M. (2011). Journey of Yoga: Yoga. Article downloaded from http://www.journeyofyoga.com/home.html on 15 September 2011.

Martins, F. (2011). Yoga for Emotional Stability. Article downloaded from http://www.yoga-teacher-training.org/2011/06/23/yoga-for-emotional-stability/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=f0554086c4-Week_4_Yoga_Teacher_Training_Newsletter_06_27_11&utm_medium=email on 16 September 2011.

Pappas, S. (2006). Yoga posture adjustments and assisting. Victoria, BC: Trafford Publishing.

Singh, K. (2011). Yoga in the fitness industry. Article downloaded from http://www.yoga-teacher-training.org/2011/09/08/yoga-in-the-fitness-industry/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=284427f923-Week+2+YTT+Newsletter+09-13-2011&utm_medium=email on 15 September 2011.

Vishnu-devananda, S. (1988). The Complete Illustrated Book of Yoga. New York: Three Rivers Press.

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Make Your Yoga Class a Motivation Mecca

Monday, October 24th, 2011

yoga instructor certificationBy Jenny Park

As a yoga instructor, an important part of your job is playing the role of motivation master. Not only is vital for your students, but effective motivation techniques mean a higher rate of returns. “What can I do to improve the motivation mojo in my class,” you ask? Below are a few simple pointers to get you started.

Spend Time Crafting the Art of Yoga

Think of yourself as the Balanchine of yoga and really take the time to plan out each and every asana within your lesson plan. If your classes are fluid and intuitive, you’ll find that students will take more easily to your routine – and that translates into impressive attendance numbers.

 Be Mindful of Your Words

Be conscious and careful with our tone of voice. If you’re tired or feeling under the weather or in a terrible mood, the pitch and positivity of your voice may wane. And believe it or not, humans subconsciously pick up on this change in tone, which alerts our “danger Will Robinson” instinct. So remember to keep your voice encouraging and consistent. If you really are under the weather, instead of risking coming off tired and angry, while spreading a flu around, call  in sick – your yoga class, and the person who gets to substitute, will thank you for it.

Be Mindful of the Music

Choosing the right tunes is essential. Our bodies respond to sound and vibrations; if your music selection clashes with the pace of the yoga class, it makes for an awkward experience. Make sure to coordinate the slower parts of class with serene songs, and choose more vibrant melodies for the power parts.

Motivate Through Relaxation

A deep relaxation routine at the end of a class is always a good idea. As you know, our bodies love to stretch and breathe after an intense – or particularly deep – workout. Build it into your yoga class, your students will love it, and the great feeling at the end of every class will contribute to student motivation.

Awareness is at the root of yoga practice. As instructors, we must not only be aware of our own postures, but we must also keep an eye on our students. Keep notes of people’s progress; be sure to acknowledge individual improvements; let your students know that you really do have a genuine interest in their efforts. If you follow these simple tips, in short order, you’ll be known as the maverick of motivation.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Stress: Yes, We can Defeat it with Yoga

Sunday, October 23rd, 2011

yoga teacher trainingBy Andry Sophocleous

In connection with the essay we have to write as a requirement for our Yoga certification, I have decided to write about Yoga and its relation to a specific health condition which is present in many of us, if not all: Stress. I will begin this essay by sharing my personal experience on how I began the practice of Yoga and then discuss issues and mention poses relevant to Yoga and stress relief.

Nowadays stress is a way of life. We lead very busy, fast, and demanding, both professionally and personally, lifestyles. It is a truism that stress is a phenomenon of the 21st century and like many of us, I am also a much stressed person. Work is very demanding and when I am at home I have a two-year old son constantly seeking my attention. My routine is very stressful and, very often, tiring since things need to be completed whilst time is never enough. Working at nights can lessen my morning workload, but that can contribute even more to my stress due to insufficient sleep.

I am happy to say however, that I have managed to put things into perspective and see things more optimistically (‘not to drown in a glass of water’, as we also say in Greek) by regularly practising Yoga. I began practising Yoga in 2003 after a serious knee injury from regular long-runs and Marathon running. Systematic yoga practice began in 2005, after I came across Vinyasa flow, a more dynamic style that reminded me of my running. Since then, I became addicted to it and have been practising it systematically for 4-6 times per week. Miraculously, Yoga has healed my knee problems. My worn out cartilage around the knees has gradually been repaired and my knees have become stronger after incorporating poses such as the Warrior poses (I, II, III) and Virasana (Hero pose) (see Austin 2004 on yoga and health related issues). Similarly, through yoga practice I have managed to control my chronic stress, developed the knowledge to stop from being overwhelmed by stress, and cultivated the skill of relaxing my mind and body through meditation, relaxation and breathing techniques.

One might ask what the connection between Yoga and stress relief is. Yoga is undoubtedly more than mere stretching. By the same token, it is more than just physical exercise. Indeed, we do practise yoga postures to maintain a healthy and flexible physique; however, yoga practice is based on the interplay between physical exercise, mind, spirit and breath (body, mind and soul). Afterall, this is what the word Yoga means in Sanskrit, the unity between these four. This four-fold characterisation of what Yoga is combats very well stress and its negative impact on our quality of life as well as contributes to feelings of wellbeing. By practising postures such as the following, we can lessen muscle tension and stress in various body parts. For example, poses such as:

1. cross-legged lower back stretch

2. uttanasana (standing forward bend)

3. downward facing dog

4. upward arm stretches

5. Paschimottanasana and its variations (intense forward stretch)

6. janu sirsasana

7. upavista konasana (intense wide forward bend)

8. knees to chest

9. supported chest opener

10. shoulder rotation

11. shoulder stand

12. back bends

can relieve stress in the lower and upper back, spine, neck and shoulders; the four areas of the body that tend to carry the most stress. Similarly, poses such as:

13. legs up the wall, staff pose

14. legs up the wall, wide angle pose

15. baddha konasana (bound angle pose)

16. king pigeon pose (and its variations)

can release stress accumulated in the legs and feet.

Moreover, poses such as:

17. head stand (and its variations)

18. scorpion pose

19. natarajasana (lord of the dance pose)

20. savasana (corpse pose)

can relieve stress in all major body parts where it can be accumulated, namely, the head, legs, and back (for these poses see Austin 2004; Jerard 2011a; Vishnu-devananda 1988; Hewitt 1977; Ellswoth 2010).

Hence, we can combat stress by practising numerous asanas which have as a purpose to stretch body parts where stress resides. As regards the issue of relieving stress mentally and emotionally, this can be achieved through breathing meditation, breathing exercises (pranayama) and progressive relaxation. Each one of these and their benefits are briefly described below.

BREATHING MEDITATION

There are many benefits one can enjoy by meditating. Some of these include: lowers the practitioner’s heart rate and quietens his/her mind; thus allowing him/her to let go of stressful ideas and thoughts. Additionally, blood pressure is also decreased, the practitioner feels calm and with regular practice the tension leaves the body, allowing the immune system to strengthen and one to feel physically stronger (see Jerard 2011f for more on the benefits of meditation).

Breathing meditation has as an aim to calm the mind and develop inner peace. It is one of the various meditation techniques (see Jerard 2011d on four different meditations). As a practice, breathing meditation can be practised alone, it can be practised prior to deep relaxation (savasana) or as part of a yoga class. According to Meditation Analysis (2011), breathing meditation helps us to relax our mind and body. Despite its simple practice, it is believed to work at the physical, mental, emotional and spiritual levels. Its physical benefits in relation to stress relief include: the lowering of the level of stress hormone, reduction of heart rate and lowering of blood pressure, increase of oxygen flow to the lungs and reduction of headaches. As regards the emotional benefits one can enjoy by practising breathing meditation, these include: reduction of feeling depressed, anxious and angry, improvement of creativity, wisdom, intuition, memory, learning ability and problem-solving skills (Jerald 2011e, Meditation Analysis 2011); lack of which might contribute to one’s stress levels regarding personal or professional matters.

Breathing meditation can be practised by sitting comfortably in a quiet place without distractions, closing the eyes and keeping the spine straight, deltoids and shoulders rolled back, keeping the chin parallel to the floor and beginning the practice by taking long and slow deep breaths until the lungs are filled with air. The breath should be held for a second or two, and then slow exhale will follow. The practitioner can stay focused by either concentrating on his/her breath and the movements of his/her abdomen during inhalation and exhalation; or s/he can focus on the sensation of the breath as it enters and leaves the nostrils (Kadampa Buddhism 2007). After a few minutes and the mind willingly allowing thoughts to drift away, the practitioner will begin to focus on his/her breathing and experience feelings of wellbeing, inner peace, contentment and relaxation; all important qualities that contribute to a stress free mind (Martins 2011). This practice should be performed for about 10-15 minutes. Appropriate music can softly play in the background as long as the practitioner will remain focused on his/her breath.

BREATHING EXERCISES (PRANAYAMA)

As Iyengar once said ‘Pranayama is to Yoga, what the heart is to the human body.’ The term ‘pranayama’ consists of two words, ‘prana’ which means vital energy that is found in all living things including the air and the sun in the universe; and ‘ayama’ which means to control or to give rhythm to something. Pranayama (also known as yogic breathing) is then, the regulation of breathing. According to Vishnu-devananda (1988), greater attention should be given to the exhalation process rather than to inhalation. Therefore, the ratio between inhalation and exhalation should be 1:2. Exhalation should be longer to ensure that old air remaining in the lungs will be squeezed out so that more fresh air with a higher concentration of oxygen will enter on the next inhale. Gradually the practitioner should practice holding the breath after inhalation (retention) and retain the basic ratio of 1:4:2, (inhalation: retention: exhalation). According to ancient Indian philosophy, retention (Kumbhaka) is vital as it encourages the increase of prana in the body and it also regulates its flow throughout the body (see Yoga Vidya Gurukul 2010). There are different types of pranayama: Samanu (mental process of clearing the Nadis), Anuloma Viloma Pranayama (alternate breathing exercise), Kapalabhathi (Abdominal Breathing) (see Vishnu-devananda 1988). In addition, more advanced breathing exercises such as ujjayi, surya bheda and bhastika (Vishnu-devananda 1988: 248-251) can be practised; all of which contribute to the decrease of stress. Since breathing and our mind are directly related, conscious slow or fast-paced rhythmic breathing allows one to quieten the mind, focus, and eliminate negative feelings such as anger, stress, and depression. Other benefits of pranayama include good circulation of blood in the entire body, feeling of inner peace, better sleep, better memory and creativity, more vitality; all of which contribute to less stress levels.

PROGRESSIVE RELAXATION

In this day and age, a hectic stressful routine is a way of life for many of us. Sitting in front of the television at the end of day or sleeping for longer hours over the weekend is not a way to reduce stress on the mind and body. The body can fight stress via practising relaxation techniques such as yoga, meditation, visualization and deep and rhythmic breathing (pranayama), or even rhythmic exercise such as running, walking or cycling as these can boost energy and mood (see Jerard 2011b; Robinson 2011). Jerard (2011c) rightly claims that progressive relaxation is ‘one of the most effective and accessible ways to combat tension in the body’. This technique requires the practitioner to tighten one muscle group at the time, normally starting from each foot and moving upwards to the face, squeezing as tight as s/he can each muscle group and holding for a count of 10 before relaxing it (Robinson 2011). This technique is based on the assumption that stress has a physical effect on the body and physiologically, the tension and relaxation of a muscle will release tension; bring about emotional relaxation and free blocked energy (Jerard 2011c). According to Robinson (2011), the most popular sequence of progressive muscle relaxation goes as follows: right foot- left foot – right calf – left calf – right thigh – left thigh – hips and buttocks – stomach – chest – back – right arm and hand – left arm and hand – neck and shoulders – face. As in most physical exercises, the practitioner should first consult his/her doctor before practising progressive muscle relaxation if s/he has a history of muscle spasms, back problems or any serious injury that might be worsened by tensing muscles. If the instructor thinks that progressive relaxation is not appropriate for a specific group of students, s/he should employ other techniques to relieve stress. These might be the stage-by-stage relaxation, the body scanning technique or a visualisation method for relaxation (Jerard 2011g).

References

Austin, M. (2004). Cool Yoga Tricks. New York: The Random House Publishing Group.

Ellswoth, A. (2010). Anatomy of Yoga. New York: Firefly Books.

Hewitt, J. (1977). The Complete Yoga Book. New York: Schocken Books.

Jerard, P. (2011a). Yoga Techniques for a Healthy Spine. Article downloaded from http://www.yoga-teacher-training.org/2011/09/04/yoga-techniques-for-a-healthy-spine/ on 8 September 2011.

Jerard, P. (2011b). Yoga Relaxation Techniques for Extreme Stress. Article downloaded from http://www.yoga-teacher-training.org/2011/08/20/yoga-relaxation-techniques-for-extreme-stress/ on 28 August 2011.

Jerard, P. (2011c). Yoga and Progressive Relaxation Techniques. Article downloaded from http://www.aurawellnesscenter.com/2011/07/29/yoga-and-progressive-relaxation-techniques/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=6de7efc800-Week_1_Yoga_Teacher_Training_Newsletter_08_02_11&utm_medium=email on 5 September 2011.

Jerard, P. (2011d). Five minute meditation techniques. Article downloaded from http://www.aurawellnesscenter.com/2011/07/22/five-minute-meditation-techniques/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=31047433de-Week_4_Yoga_Teacher_Training_Newsletter_07_26_11&utm_medium=email on 29 July 2011.

Jerard, P. (2011e). Inner Focus – The Difference Between Meditation and Concentration. Article downloaded from http://www.yoga-teacher-training.org/2011/06/24/inner-focus-the-difference-between-meditation-and-concentration/?utm_source=Yoga+Teacher+Newsletter&utm_campaign=f0554086c4-Week_4_Yoga_Teacher_Training_Newsletter_06_27_11&utm_medium=email on 1 July 2011.

Jerard, P. (2011f). Instant Yoga Meditation Benefits for Beginners. Article downloaded from http://www.aurawellnesscenter.com/2011/07/30/instant-yoga-meditation-benefits-for-beginners/ on 30 July 2011.

Jerard, P. (2011g). Aura Wellness Center’s Meditation and Relaxation for Beginners (DVD).

Kadampa Buddhism (2007). How to meditate – Breathing meditations. Article downladed from http://www.how-to-meditate.org/breathing-meditations.htm/ on 7 September 2011.

Martins, F. (2011). Benefits of Yoga – How does Yoga help your body and mind? Article downloaded from http://www.aurawellnesscenter.com/category/yoga-for-stress/ on 9 September 2011.

Meditation Analysis (2011). Breathing Meditation. Article downloaded from http://www.meditationanalysis.com/breathing-meditation.html on 07 September 2011.

Robinson, L. (2011). Relaxation Techniques for Stress Relief: Finding the Relaxation Exercises That Work for You. Article downloaded from http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm#authors on 14 September 2011.

Vishnu-devananda, S. (1988). The Complete Illustrated Book of Yoga. New York: Three Rivers Press.

Yoga Vidya Gurukul (2010). Pranayama – A Science of Breathing (I). Article accessed from http://www.yogapoint.com/pranayama/pranayama_science_1.htm on 12 September 2011.

Andry Sophocleous is a certified Yoga teacher.  She teaches Yoga classes in Nicosia, Cyprus.

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Benefits of Yoga for Babies

Saturday, October 22nd, 2011

yoga teacher trainingBy Stacie Fogelberg

Babies benefit from yoga in many ways. They experience better and longer sleep, improved digestion, ease of gas pains, and relief from fussiness and colic. Yoga encourages a healthy lifestyle, strengthens the bond between parent and child, improves the immune system and neuromuscular development, and promotes a positive body image. This essay will focus on how yoga creates healthy sleep patterns for babies, and in turn restores more regular sleep for parents.

I remember after giving birth to my daughter I wanted to introduce her as soon as possible to yoga. Yoga had been something I had done everyday with her while she was in my womb and as it prepared me to be a more loving, understanding, healthy, and patient mother I wanted the same for her. My daughter also developed colic symptoms around 3 weeks after being born so I found myself searching for any remedies for the fussiness, gas pains, and restlessness that she began to show. I remember feeling helpless and feeling that there was no support out there from the medical community on non-medicine techniques I could use to help my baby. I am in hopes that these four poses will help any mother in her struggle to find a few minutes everyday to calm and bond with her baby. The book, Itsy Bitsy Yoga by Helen Garabedian became my lifeline to the world of yoga for babies and toddlers.

Babies are natural yogis, however the natural movement babies need to experience is being reduced with the overuse of confining baby holding devices such as infant car seats, walkers, seated activity centers and strollers. Along with our busy lifestyles comes with it a very rushed society where children are not allowed to even walk at their own pace without being told to “hurry up”. The top 5 reasons babies are natural yogis is that: babies prefer to breathe through their nose, they are only concerned with the present moment, babies love unconditionally, practice non-violence, and practice yoga postures naturally as part of their development.

Yoga can take as little as 20 seconds to as long as 25 minutes so when I hear the excuse from parents that I don’t have time, I have to wonder and ask them “how long do you spend checking facebook? email? or watching television a day?” I’m sure if you shortened the time you did all three of these things you could find a few minutes everyday to do yoga.

As stated above, Helen Garabedian’s book, Itsy Bitsy Yoga, explains a series of yoga poses called the “sleep well series” which can be made part of your babies bed time routine or you can use it at anytime your baby wakes in the middle of the night. The series is composed of four poses: Dolphin, Scoop n’ Hug, Bukka Bukka and Heart Warm Touch. It is important to set the mood by dimming the lights in the room, soften any background noise or you can always use soft music or white noise if you live in a loud, busy city. Newborns find calmness through touch or movement because it is familiar to them. In the womb, babies were held twenty four hours a day and moved as mom moved throughout the day.

The first pose Dolphin is similar to when you hold your baby to burp them after feeding. Sit with your back against the wall or similar surface while prepping your right knee at a 45 degree angle. Keep your feet on the floor. Position your baby on her or his tummy on your thigh. Slide your hand between your thigh and your baby. Locate your babies sacrum by imagining that he/she is wearing tiny jeans and place your first two fingers together on the middle lower part of the babies back and begin to tap slowly and rhythmically for 5-30 seconds. This tapping on the spine will soothe the nervous system and relax your baby.

The second pose is the Scoop n’ Hug, which is exactly the movement. The purpose of this movement is to bring your baby as close to you as possible so you can feel one another’s heartbeat, something very familiar to your newborn. Place your arms under your baby and slowly scoop him in an upright position and bring your baby to your chest and mindfully hold him/her close. Rest here for several minutes choosing to move side to side if your baby prefers movement over stillness and if you are not sure what your baby prefers spend a few minutes doing both to see if he/she prefers one over the other movement.

The third pose is called Bukka Bukka. Bukka is the sanskrit word for heart. Continue sitting comfortably and cuddle your baby’s heart near your own. Position your baby in the middle of your chest and rest your chin on the top of your baby’s head. Tenderly sing the words “I love you” or gently say, “Shhhhhhh” use a soft, resonating voice. Continue for up to 45 seconds or longer as your baby feels comfortable.

The fourth pose is called Heart Warm Touch; nothing feels better than being skin to skin with your baby. Sit comfortably with your knees at a 45 degree leaving your feet flat on the floor. Rest your baby on top of your thighs, facing you with his/her feet closest to your belly. Place the palms of your hands on your baby’s tummy and chest. Close your eyes and take a few deep breaths while imagining your heart and your hands beginning to glow. Place your left hand on his/her belly while using your right hand to caress his/her entire body or leave your hands in place which will calm your baby.

Once you begin to use these four poses every day you will begin to see how it can bring comfort to your baby’s rapidly changing body. As a baby grows, so will her/his repertoire of favorite yoga poses. It’s important to remember to start with minimum repetitions, small movements, stop as needed, slow down and surrender your expectations.

It is best to practice yoga with a baby that has been fed already and is not overly tired. You can choose to practice it with your baby in the morning, afternoon, evening or in the middle of the night. Your baby can practice as much yoga as she/he is willing to do. Adults usually wait an hour or more after eating before their yoga practice but babies can practice shortly after eating. Always use your judgement and avoid bouncy yoga poses with your baby for about thirty minutes after your baby has eaten, this will lessen the chance of your baby spitting up. If your baby has reflux, use an inclined position to elevate her/his head slightly higher than her/his stomach. You can also use a bouncer seat or Boppy.

At the end of each series of poses it’s always important to end it in a relaxation pose. Traditionally, the relaxation pose-Shavasana- ends every yoga practice. However, with most babies you are not going to see them quietly relaxing on their backs so you can just simply hold your baby upright to your chest, close your eyes, and sing to your baby. You can also do a few other relaxation poses to see which one works best for both of you. You can lie on your back and place a pillow or blanket under your knees to relieve lower back pain. Babies can then lie on their bellies on top of your chest. You can also place the baby so that he or she is lying comfortably next to you also, if your baby is sitting or almost sitting you can position the baby sitting with his or her back against your thighs. Repeat the word Namaste, expressed in an Indian greeting meaning I honor the place in you in which the entire universe dwells. I honor the place in you which is of love, truth, light and peace. When you are in that place in you, and I am in that place in me, we are one. Anytime you spend in relaxation will boost your energy and leave you feeling refreshed. Savasana may be the most important pose of the yoga practice. It is a time to allow the body to rest and restore after moving and stretching through a series of poses. Taking the time to rest in savasana gives the body a chance to return to its baseline. The breathing slows and the heart rate returns to normal, even the brain has a chance to relax. During this time you allow the brain to stay in the present moment, which babies are better at then adults, as you spend time in savasana with your baby it’s important for you to also stay in the present moment, when the mind begins to wander (which it will and is very normal) bring it back to the present moment by focusing on the breath.

Now that you know at least one series, it’s important to learn different poses and techniques you can use throughout your babies developmental stage. There are many books, CD’s and DVD’s out there to help parents and caregivers share yoga with their babies. I always believe that not only are you giving life skills to your child but you are also showing her or him how important it is to take care of yourself and slow down by taking care of your own health and well being. You are showing the importance of slowing down, being present, and taking slow, deep breaths to allow oxygen to fill your body so that you are able to be a better person so you can tackle this fast paced world we live in today.

Best advice I can give any parent throughout your child’s life is this; there will be challenging times and times that make your heart glow with love but no matter what happens throughout the day just remember to BREATHE. When we smile or belly laugh our breath naturally deepens, and our body relaxes as it fills with endorphins. Anxiety, crying, or screaming cause breathing to become shallow and the body to contract. So remember to smile as you take that long, deep breath. Namaste.

Stacie Fogelberg is a certified Yoga teacher. She teaches classes in Overland Park, Kansas.

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