July 3rd, 2009
 Written By Dr. Rita Khanna
Patanjali says you have something permanent with you and that is called “The Monkey Mind.” It is compared to a monkey drunk with the wine of desire, stung by the scorpion of jealousy, and possessed with the demon of pride. Lust, greed, jealousy, anger, ego, tensions, reactions, grudges, depression, stress, and strain are the symptoms of this mind. We suffer from these because we gave all the powers to the mind and made it our master. We are happy when the mind is cheerful. We are depressed when the mind is gloomy. We are at the mercy of the mind that waxes and wanes. We consider ourselves nothing but mind.
WHAT IS MIND
Mind is what you make it with your thoughts. Mind is matter. It has no power of its own. Your thoughts create your mind. Every thought, emotion, or word produces a strong vibration in every cell of the body and leaves a strong impression there. If you entertain healthy thoughts, you can keep good health. If you hold on to sickly thoughts in the mind, you can never expect good health, beauty, and harmony. If the mind is healthy, the body will be healthy. Remember that the body is a product of the mind. If you hold on to vigorous thoughts, your body too will be vigorous. Thoughts of love, peace, contentment, purity, perfection, and divinity will make you, and others around you, perfect and divine. Otherwise, we will be the victim of mental and heart diseases.
TRAIN THE MIND
The human mind functions within a certain field. Your mind works only within the boundaries of the field of whatever you have previously heard, seen, thought of, or imagined. Maharishi Patanjali says that you can cross that field by training your mind, and all its faculties, so that you can go beyond. According to Maharishi Patanjali, the mind (Chitta) is made up of three faculties – Manas (Mind & Memory), Buddhi (Intellect), and Ahamkara (Ego). Manas are the recording faculty, which receives impressions gathered by the senses from the outside world. Buddhi is the discriminative faculty, which classifies these impressions and reacts to them. Ahamkara is the ego-sense, which claims these impressions as its own and stores them up as individual knowledge.
For example, your teacher tells you to do Kapalbhati Pranayama. She also reminds you that always start with slow speed. Your mind listens to that and your intellect confirms in the same manner. But after some time, your ego starts reacting. It notices that the teacher is doing much faster and why can’t I do it the same way? Hence, ego becomes the spoiler and it always needs to be controlled and trained.
HOW TO TRAIN THE MIND
That monkey mind always gets in your way and creates barriers for you. One day it helps you to understand something, and then the next day, you undo the same thing. One moment you think you have known something; after half an hour, the same mind will say you have not known anything. Sometimes, you think you are going toward insanity; sometimes, you think you are doing very well. That monkey mind comes between you and realization. There is no attempt, however, to control the mind; the idea is to go beyond it through meditation. Meditation is where thoughts get dissolved naturally, enhancing your concentration power, memory power, will power, right thinking, and fitness power, automatically. Meditation is neither a mental exercise nor a practice. It is a direct and natural process beyond mind itself.
MEDITATION
The mind is always full of all types of thoughts. It continues like this from birth to death because there is no switch to turn it off. Meditation helps in controlling the mind. By doing regular meditation, it is possible to put a switch on the mind and turn it off when it is not needed. In fact, it teaches us how to manage the mind just by witnessing it through neutral energy. It is not interfering with the intricacies and doings of mind. Just remain a non-doer and directly watch the thoughts neutrally, without any judgment, analyses, participation, visualization, imagination, contemplation, suppression, repression, condemnation, or concentration. To watch is our true nature. It is a natural, non-doing state. No effort is required to watch. We all have full potential to look within, as we all are blessed with the ‘Third Eye’. It is not forcing the mind to be quiet; it is to find the quiet that is there already.
TECHNIQUE
Adopt any comfortable sitting position… Close the eyes… Relax your body part by part mentally… Be still… Withdraw the mind from the outside world… Direct the mind within oneself towards breathing… Breathe slowly, deeply, and regularly… If thoughts come into your mind from time to time, just go on watching those thoughts …. Do not identify with them… Do not get friendly with them…Do not argue with them… They will go away…Keep a distance from the thoughts… Feel that thoughts are yours but you are not the thought… Just like your shadow is yours but you are not the shadow… just keep deleting all the undesirable thoughts… Do not let those thoughts come back to you… (It is like watching a film. If we do not like the film, we do not remember the story. As soon as we come out of the cinema hall, we forget the story because we don’t need it)… If we do not, it means that we are carrying an extra burden in our mind and that makes our mind weak and diseased, mentally, as well as physically… Give your conscious mind a rest…. There is a state of mind where you have no thought…Only consciousness remains… If you can experience this state, you can experience strength, power, creativity, courage, confidence, decisiveness, and happiness … This is Pure Existence.
CONCLUSION
With more and more meditations, monkey mind starts learning to be silent. Once it knows, that by being silent it becomes powerful, energetic, and positive – and then the mind is a good servant of immense power in the hands of silence. Then the being is the master and master can use the mind whenever it is needed and can switch it off whenever it is not needed.
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 and detoxification.
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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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Tags: Maharishi Patanjali, Meditation, monkey mind, the monkey mind, train the mind
Posted in Guest Authors, yoga and meditation |
July 2nd, 2009
 By Paul Jerard, E-RYT 500
Taking an intensive Yoga course is a great way to take control of your life, direction, and destiny. Not everyone wants to teach Yoga classes, but an intensive course will instill inner confidence and reveal many methods for establishing self-mastery.
Intensives often reveal hidden facets of Yoga practice. These are not usually covered in regular classes, due to the revolving door of new students. It is easy for most students to become side-tracked during class time, in pursuit of physical mastery, but that is only one preliminary step toward mastering oneself.
The mind sits in the “driver’s seat” of the body. To develop a trained mind, through study, meditation, transformation, self-analysis, and self-realization is true self-mastery. To be in control, when surrounded by criticism and pessimism, is pure inner strength.
How often have you seen an elite athlete lose concentration during a competitive event? In a sporting event, the difference between victory and defeat is often related to the competitor’s frame of mind. Just the slightest lack of focus can become a major difference in the outcome during contests between professional athletes.
Many of us are so addicted to thinking that physical prowess is the final answer to everything; we often forget the mind is the driving force behind our physical actions. We see many people who display control, compassion, grace, awareness, and fortitude into their senior years.
Yet, seniors are often under appreciated, when engaging in conversations with their grandchildren. Who holds a grandchild’s attention longer – the cell phone or the good conversation with Grandma? If the cell phone rings off, most grandchildren will answer, even though they are in the middle of a conversation with a grandparent.
There is no need to say, “Excuse me” anymore. Do we blame society, parents, or technology? This is not the time for blaming anyone, or anything. It is time to realize that the power of the mind is being ignored by too many people. Technology has leaped so far forward that we are losing touch with ourselves.
It is often said that we are losing touch with nature. While this is true for a great many, it is also true that many of us run on auto pilot. Sometimes, children grow and nobody notices, until they move out. Sometimes, people consume two or three thousand calories during their commutes to work, without giving it a thought.
What could a Yoga teacher training course do to change this rapid pace of life? It depends on the subject matter covered, but you can easily find out by researching the course online or over the phone. You may want to inquire about the objectives, benefits, and requirements of a Yoga teacher course.
Recently, a friend of mine mentioned that the top requirement for all teacher interns, to graduate, was to stand on their head, at one of the Yoga intensives she attended. That is such a silly, ludicrous, and superficial requirement, that I could not contain my laughter.
Most children, who are 10 years of age, can easily pass the test; but if you have eye problems, have had a previous stroke, high blood pressure, heart problems, neck problems, sinus problems, or epilepsy – you would be wise to avoid performing a headstand.
Therefore, do your research about courses before taking one. Yoga is much more than a gymnastic event. Yoga instructors are human too. Many good teachers have eye problems, have had a previous stroke, high blood pressure, heart problems, neck problems, sinus problems, or epilepsy.
© Copyright 2009 – Paul Jerard / Aura Publications
Yoga Teacher Training. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.” http://www.yoga-teacher-training.org/
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Tags: intensive yoga course, yoga course, yoga instructor training, yoga teacher, Yoga Teacher Training, Yoga Teacher Training course
Posted in Yoga Teacher Training |
July 1st, 2009
 By Paul Jerard, E-RYT 500
Yoga practice is much more than practicing postures on a mat for a few hours each week. Once the mat is rolled up, we begin to apply the teachings of Yoga to life. Granted, most people will apply the physical mastery, learned from Hatha Yoga, toward other physical activities.
However, the Yogic techniques learned, can also change one’s life on a much larger scale. When you enhance the power of the mind through Yoga practice, you learn to put your dreams to good use. Each of us has a unique description of dreams and dreaming.
Let’s look at dreams while we are awake. We classify this as day dreaming or fantasy. Some of us may classify this as indulging in imaginative thoughts while we are awake. To go further, we may classify hope and aspiration as a form of day dreaming.
Every creation, made by humans, was a result of hope and aspiration. To indulge in imaginative thought is to envision. This exercise may seem worthless to someone who has difficulty concentrating. It may also be worthless to someone who could care less about the subject.
Yoga, in all of its forms, gives each of us the ability to turn an intangible thought into a reality. The initial gateway is the mind and body connection. Whether one is present for Yoga practice in an ashram, or in daily life, we have the ability to concentrate through the use of pranayama (Yogic breathing techniques).
Pranayama is the key to becoming present in life. This is not a complicated formula. On the surface, this may not seem like much, to someone who has never established a mind and body connection. Some people go about life completely unfocused. Some of us have no dreams, hopes, plans, and we take no action to change our direction. Chances are – these people are very unhappy with life because they have no direction and no life purpose.
The next step is to find a life purpose. What are we good at? What do we want to be when we grow up? Why are we here? These questions are asked by children and adults alike, but adults are painfully aware that their time to answer these questions, about the purpose of life, is limited.
Again, Yoga gives you the tools of pranayama, meditation, and self-realization. Once you know where you are going, it is time to stand up, move forward, and take progressive action. The results of your actions will be progress and happiness. There is no guarantee of success in anything, but if we fail to act, we are guaranteed that we will never succeed.
© Copyright 2009 – Paul Jerard / Aura Publications
Yoga Teacher Certification. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.” http://www.yoga-teacher-training.org/
On-Site or Online Yoga Teacher Training Courses
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, Paul
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Tags: hatha yoga, pranayama, yoga mat, yoga off the mat, yoga practice, yogic breathing
Posted in Yoga for Inspiration |
July 1st, 2009
 Written By Nancy McNichol, CYT
The word yoga is classically translated as “union.” It is a drawing together of heart, mind, and body that integrates all the parts of ourselves into a unified whole. We are at our best when every part of ourselves is in alignment with every other part. We are happiest when we are following our hearts and doing what we really love. In essence, when we bring these three into alignment, we step into the flow of grace that is yoga. The journey of yoga is an inward search to find the very best within us and then to learn to express that every day. Anyone can benefit from the practice of yoga. People of all ages, backgrounds, cultures and religions come to yoga. Some are in great health; others come with injuries or physical limitations. Seniors have limitations which can be greatly reduced by yoga. Senior yoga is becoming very popular because of the many benefits it has to offer.
Doctors are recommending yoga for seniors to help promote good health and to create greater flexibility which allows for an ease of movement. The discipline of yoga provides guidance for a lifetime. Yoga can be modified to suit all stages and conditions of life. It is important to incorporate pranayama (breath control), gentle asana (posture movements) and meditation (relaxation) in every class for the active senior. Using breath and movement together to warm up the body is referred to as ‘Vinyasa’. A good breathing technique used in yoga is “Ujjayi Breath” which is performed when breathing in and out through the nose while slightly closing the glottis. This technique helps the student concentrate on the breath which is very important in all the yoga postures.
There are several steps that should be followed in a Senior Yoga Program. First you want to check to see if anyone has any spinal issues or heart problems or if they have high blood pressure. Then you want to inform your students that they should not come to class with a full stomach. They should eat a light meal an hour prior to the yoga session and make sure they wear loose fitting, comfortable clothing. Teach proper spinal alignment along with leg/foot and arm/hand positioning for every pose to insure that no injures occur.
Avoid poses that require forward spinal flexion, twists and lateral flexion for any client diagnosed or suspected of osteoporosis. Advise your students to move gently through and while in each pose. You NEVER want them to overextend themselves. They should only take a pose as far as they comfortably can. Every student has their own limits. Let them know it is important to leave their ego at the door. Don’t bring ‘EGO’ into the yoga classroom. Remember to incorporate spinal stabilization in every class to protect the spine. Include yoga mudras to develop fine motor conditioning in the hands. A Mudra is a hand gesture, an asana for hands, and a muscular contraction to seal the prana (cosmic energy; life force; breath of life). The most commonly recognized mudra is the “prayer” mudra, known to yogis as Anjali mudra. Anjali means “offering’. This mudra can represent offering to one’s self in service or in gratitude. In India mudras became very important with the practice of yoga. It is good to have the students set an intention to flow smoothly through their yoga session. These are important steps to follow in order for the students to fully benefit from the class without getting injured.
The serenity of mind that yoga engenders and the physical vitality and suppleness it creates are fundamental to young and old alike. At first a person may be drawn to the postures as a way of staying fit or slim, but one quickly discovers the value from the breathing exercises or meditation when they enter a time of change. The student may see a change in their strength, endurance, state of mind, etc…. Some call Yoga ageless. It is very important to take care of yourself, physically, mentally and spiritually at any age. The slow gentle movements of the yoga postures are ideal for the later years of life, helping both mind and body to stay young and active, while the breathing exercises increase the supply of oxygen to the brain. When properly performing the routines on a regular bases it helps to loosen up the muscles by stretching and toning them; it helps create joint freedom and strength putting less stress on the joints; it increases circulation; and can cause a reduction in inflammation creating an overall better sense of wellbeing making it easier for the seniors to move freely in their daily routines of life. The benefits help improve flexibility, core strength and balance along with better breathing and relaxation.
This will aid the seniors in their sleeping and in their movement allowing them to move more freely and effortless. It actually helps restore health to a more youthful state. In addition, many problems that occur with age can be avoided altogether if a Senior Yoga Program is performed on a regular basis. Just by regularly participating in yoga, the senior feels the benefits, which has them wanting to continue in their training. Daily yoga classes are ideal.
There are a variety of routines from floor, chair and standing postures. The chair and standing routines are great for seniors or anybody that is unable to sit on the ground. Before starting the yoga session it is very important to do some exercises to warm-up the body as to avoid injury. The idea is to move every part of your body, easing any stiffness in the joints and improving circulation, especially to the extremities. It is good to start any yoga session with Breath. With the senior sitting comfortably in their chair, their feet firmly planted on the floor; start off with a round of Kapalabhati Breath. Kapalabhati breathing is a purification practice to help cleans the respiratory system. This basic breathing format helps the yogi feel centered and allows them to ground themselves. This is just one of the purification practices that make way for a fresh intake of oxygen-rich air which is how it cleanses the respiratory system. This is a wonderfully invigorating exercise to begin your yoga session. It helps clear the mind and improve concentration to prepare for the postures.
Always make sure you warm up to limber the body. Start standing with feet firmly planted on the floor and do arm rotations, elbow taps, hip circling, half squats and forward bends, then have the students sit back down in their chairs and do some neck rolls and shoulder lifts. At this point you are able to move onto some modified postures. Standing once again for the modified sun salutations, warrior I and II, forward and backward bends and side stretches then sitting back down on the chair doing a spinal twist, single leg raises, cat pose, ankle rotations, heart knot and greeting the heavens are some good postures for the seniors. By doing these yoga postures they will get a good, appropriate work-out while learning skills and information about postures and how their bodies work that will ultimately help them in their daily lives. They also experience a real joy from working with body and breath.
Senior Yoga is good for those who are stiff or flexible, and those with medical conditions, including arthritis. Because there are contraindications, as stated earlier, such as high blood pressure, heart concerns or back problems, postures that are of any concern regarding these issues should never be used in a Senior Yoga Program.
Reaching beyond the physical benefits is what makes Senior Yoga Programs different and more beneficial then other senior health plans. The relaxation that comes from Yoga is very important in retaining memory and improving brain function. With its restful properties, yoga can restore many essential brain functions in those that need them most. In addition to the many health benefits yoga has to offer our seniors, it also offers a healthy environment. Because more and more seniors are remaining independent into their later years, it is important for them to be a part of a strong community. There are Yoga centers all over the country that offer senior yoga. This allows the seniors to engage socially while they improve their overall mental and physical health.
To receive all of the benefits from senior yoga it is important to end each senior yoga program with a relaxation meditation. Meditation helps establish superior levels of consciousness. It also allows inner harmony within the body, soul and mind opening a path to inner peace. All of this improves physical, emotional and mental health creating a tranquility of the mind contributing to the healing process. Seniors find their health improves because they are aloud better movement.
In meditation you have the person sit comfortably in an upright chair. They may also lie down if that is more comfortable but they are more likely to fall asleep that way and sleep is not the purpose of meditation. You then want to help calm the mind and body using a relaxation technique. Start by asking them to relax their forehead down into their eyes, checks, jaw and neck then move down into the shoulders, arms and torso, then down through the hips, legs and out through the feet. Ask them to totally release any stress or worries and let it melt away. You might want to put on some soothing soft music.
Also cover yourself with a blanket to make sure you are warm and comfortable. You can’t relax if you are cold. A meditation should last around five minutes after a yoga session. The person then slowly comes out of their meditation by gently moving their fingers and toes then slowly opening their eyes. They then want to roll to their side, if lying down before coming to a sitting position. While sitting upright with their hands, palms up with the thumb to the forefinger they chant the mantra OM. A mantra is a mystical sound, the aim being to utilize the power of sound vibration to influence modalities of consciousness. OM means what was, what is and what shall be, which is a sacred syllable representing the absolute to indicate the vibrations of the universe. Then ending with palms together at their heart, which is an Anjali Mudra. They may offer Namaste which means the spirit in me salutes the same spirit in you.
It is best to perform yoga on a daily basis to feel the full effects that yoga can have on you. You may find that you’re a little stiffer in the morning therefore some students like to have their yoga classes in the afternoon or evening. You will find that you get a more restful sleep after an evening yoga session. It is a very special way to end your day.
Nancy McNichol is a certified Yoga teacher. She teaches classes in the Glenside, Pennsylvania area.
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Tags: active senior, Senior Yoga, senior yoga is, senior yoga program, yoga for seniors
Posted in Guest Authors, yoga for seniors |
June 30th, 2009
 By Linda Hartman-Strenger, CYT
Yoga is a Sanskrit word meaning yoke, union or connection, to your mind, body and spirit. The practice of prenatal yoga gives expectant mothers that same union with their baby. Prenatal yoga gives expectant mothers the opportunity to create a space in their body that is healthy, happy and filled with peace. Motherhood is about living in the present moment to create a magnificent relationship with your child and the practice of yoga helps prepare women for this blessing.
Yoga helps to prepare our body for labor, delivery and also helps to ease the physical changes. During the first trimester there are many hormonal changes going on internally. Increase in blood flow brings oxygen and nutrients to the zygote. This process helps to ensure the zygote embeds to the uterus, supports the massive changes occurring to the zygote within the first twelve hours of conception and throughout the pregnancy. Usually during the first trimester not many modifications need to be made, but caution and awareness of the body must always be the first priority of any expectant mother.
The expectant mother will experience exhaustion, light-headedness, nausea, mood swings, indigestion, bloating, breast tenderness, flatulence and morning sickness in the first three months of pregnancy. These symptoms that our stressful, the expectant mother should give herself permission to miss class occasionally. Yoga has shown to lower blood pressure, stress and anxiety. Decrease back pain, correct misalignment of the spine with weight changes and swelling of the extremities. Improve sleep, aid in digestion, strengthen and loosen muscles and joints, and increases circulation and stamina.
Yoga creates an opportunity for the expectant mother to have time to bond with the baby before birth. All of these bi-products of Yoga will ease the pain of childbirth. Becoming one with yourself and Divinity will also aids as a mood enhancer in the difficult months after the birth which involve a lack of sleep. As with all exercise programs, a physician should be consulted with before starting yoga. Many health care providers as well as yoga instructors advise not begin a program until after the twelfth week of pregnancy, when the second trimester begins. There is an increase risk of miscarriage during this the first trimester.
If a woman is already attending a class, she should let the instructor be aware so that special modifications and safety precautions can be made for her. As the pregnancy advances into the second and third trimester more modifications will need to make to insure safety for you and your baby. During the entire pregnancy awareness or intuition of what feels good to your body needs to mastered. If something feels strange or just out of the norm, stop the asana.
A suggested amount of time to stay in the asana is a minute. This may not be possible for the novice, but a slow advancement it can be possible. This aids in the active labor stage and prepares the mother to endure the contraction, which lasts about a minute. Special modifications that should be made with pregnancy: Stepping back instead of jumping, example from a lunge asana to a forward bend.
When practicing a seated forward bend spreading the legs to accommodate your growing belly and the use of straps also helps to ensure that the body’s is not over extended. Avoid putting undue pressure on the belly as with Tortoise asana. When doing a twist go to the opposite side of a normal twist or twist more gently just from the upper body. This helps to avoid any over twisting. Inversions asanas reverse the pull of gravity that is desired during delivery, so they can be substituted with asanas that place the legs up the wall.
Rapid breathing, Pranayama techniques such as Breath of Fire and breathing that requires breath retention as with Kapalabhati, should be avoided. Avoid backbends like full wheel pose, unless your are an experienced yoga practitioner and can already do this asana with ease, then you may continue for the first trimester. Any poses specific just for abdominal strengthening should be avoided example the Canoe asana. Any asanas the involve lying on the belly as with the Cobra, should be avoided.
Lying on the back as with relaxation pose can cause too much pressure on internal organs and is encouraged by physicians to lay on your side. Preferably on the left side because the heart pumps out from the left and it easily bring oxygen via the blood to your baby. The use of pillows and blankets in this asana also aids in ensuring relaxation to expectant mothers. The practicing of Bikram Yoga or Hot Yoga is not recommended during pregnancy.
These practices’ our vigorous programmes and put the expectant mother at risk for miscarriage. Bandhas like Uddiyana can put to much pressure on abdominal muscles and should avoided. The use of a chair can also be used to aid in making modifications for asana such as Downward Dog. The use of blocks can be incorporated during the triangle asana. These are all examples of cautionary and contraindicated asanas with pregnancy, there are more not mentioned here, so before doing any asana be sure to check with the experienced yoga instructor.
The breath is extremely important to the practice of yoga. It gives energy and strength to the body during each asana. The use of Ujjayi (breathing in and out through the nose while closing off of the epiglottis in the back of the throat and making a noise) is encouraged during the yoga programme.
A prenatal class should begin with grounding and centering phase. Yoni Mudra is a wonderful hand gesture to be used at this phase. It symbolizes the power of the womb and can be used while sitting in Easy Asana. Meditation should be encouraged both before and after programme. Setting an intention of peace is a wonderful addition to any programme and helps to decrease stress through out the day.
Chanting during prenatal yoga is also a powerful way to bond with your baby. In utero babies are able to recognize vibrations of sounds and different voices. Babies respond to these differences and recognize their parents voice at birth.
After warm-ups focusing on all the joints, there are Sun Salutations with built in modifications for expectant mothers. The asanas and sequence of the postures, used in prenatal yoga, are the same as regular yoga class. Asanas that are encouraged during pregnancy are focused on opening the hips; the Pigeon, Warrior II, Triangles, Baddha Konasana and squats are few examples.
The Cat-Cow asana is extremely beneficial in getting the baby in position for birth. Kegal exercises are also incorporated into the programme, they help to strengthen and aid in uterine muscle control, which will be needed specifically in the active part of labor when the mother will need to push. The specific control of this muscle group can significantly shorten the length of labor and delivery. Bladder control can also be an issue for women during and after pregnancy, Kegal exercises are encouraged continuously. Ending with guided relaxation helps to release any tension or stress the expectant mother may be holding in her body.
Prenatal yoga helps the mother to become aware of her needs, as well as her babies while in utero and the physical changes in her body. These changes may be pleasant or unpleasant for the mother. Pregnancy puts extra stress, aches, pains, tension and discomfort on the body. These disappear when the mind is at peace. Prenatal yoga will help to curb unpleasant changes in the body and make delivery easier by preparing the muscles used in childbirth.
Obviously, yoga or any exercise program will aid you in getting back into shape after delivery. Prenatal yoga has be proven to improve birth weight, decrease pre-term labor, decrease intrauterine growth retardation and pregnancy induced hypertension.
It is also encouraged to wait three months after delivery of the baby before returning to a full programme. This gives the body a chance to recover from delivery. The body’s muscle, joints and ligaments are still soft and make the body prone to injury. The uterus will return back to normal size without complication. Remembering to ease back into a programme by slowly deepening forward bends, twists and introducing asanas that were contradicted with pregnancy. Performing Mula Banda helps to firm the perineum and prevent incontinence. Uddiyana Bandha becomes easier and helps the uterus to shrink to the pre-pregnancy size.
Much caution must be taken in choosing a certified yoga instructor for the novice yogi. If you are a novice, you are unaware of the asanas and the normal feelings of the posture. Be sure to talk to your instructor to make sure what your experiencing in normal. As with any yoga class do not force a pose, a twist, an extension or a flexion. which can put undue stress on your growing baby. In time, the length of time maintaining an asana will increase, twists and flexibility will deepen. You will be able achieve things you never thought possible. Remember if does not feel good do not do it!
Linda Hartman-Strenger is a certified Yoga teacher. She teaches classes in the Oreland, Pennsylvania area.
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Tags: certified yoga instructor, certified yoga teacher, prenatal yoga, yoga has, yoga will ease pain
Posted in Recent Articles, Yoga for Health |
June 29th, 2009
 Written By Jessica Zarcone, CYT
For thousands of years, people have been using yoga to stay “flexible” both physically and mentally, making it ideal for athletes. An athletes body and mind must remain in peak condition. Yes, yoga does more, much more, than help you find inner peace.
With yoga spreading like wildfire in the athletic community (approximately 20 million Americans practice today), it is a important regimen with several benefits. Yoga is very gentle, is it practiced at a pace that suit’s you. Most athletes are familiar with the “no pain, no gain” attitude, necessary to build strength and speed. It serves them well and produces results. However if durability and flexibility are ignored, or injury and age are concerns, this aggressive approach can be counter productive. A gentler approach thru yoga is in fact the best way to utilizes strength to increase flexibility, as muscles grow stronger, they become more flexible. The saying in yoga goes “ If you feel pain, there’s no gain“.
Yoga poses are based on a system of stretches, balances twists, and bends, these poses exercises the entire body. What’s more, every forward movement is balanced by a backward movement, and every twist to the left is countered by a twist to the right, so no single set of muscles are overstretched. In addition, yoga works on more than just muscles- the spine becomes more elastic, the joints loosen, the lungs expand, the circulation is stimulated, and stamina increases. Yoga has the potential to offer real improvements to athletic performance, both physically and mentally. Athletes tend to already focus on breathing, however what they lack is uniform flexibility.
The flexibility component of yoga is very dynamic, stretching multiple muscles simultaneously in all three planes of motion. Also, rather than pushing and disregarding the body’s pain signals. Yoga teaches us to tune into all that we are feeling each moment. This awareness is very helpful for preventing and relieving stress or injury. Yoga allows athletes to better understand their body’s strengths and weaknesses, so that the weaknesses can be “worked on” over time. This will result in better performing muscles for the days to follow. The postures also develop a sense, common in dancers and gymnast, of where the body is in space, which is a necessary skill in any sport.
The type of strength developed in yoga teaches muscles to work equally and efficiently. The practitioner learns how to relax muscles that are not required and evenly uses the ones that are. The isometric strength and eccentric stretching used in yoga combined with the deep controlled breathing, is unsurpassed for building muscles that are resilient. This leads to more expedient healing from injury. Plus alignment practice improves response times and awareness of center of gravity, therefore improving balance.
Any prolonged or repetitive activities relating to work or sport can create muscle imbalances. Depending on the activity certain muscles are shorted, while others are lengthened and weakened. These imbalances can cause strain on joints and result in injury. Many athletes suffer from flexibility deficits. Since most sports involve the same repetitive motions, an athlete’s body becomes biased to those directional movements and positions. As a result, they become at risk of injury if they are challenged out of their available range of motion.
Hatha yoga starts with the body, and what holds the body together is the skeleton. Central to this frame work of 206 bones is the spine or backbone. It consists of 33 small bones called vertebrae, which are separated from each other by a disk of cartilage. The tissue is firm but flexible, just like that in your outer ear. These are the disks that “slip” when you lift things wrongly. The spine is not straight; it should have three natural curves, but poor posture can put the spine out of alignment resulting in backache and many other discomforts.
The pelvis, and hip bones are a basin shaped group of bones, pivotal to moving the body and also containing abdominal organs, such as the digestive system. It transfers the weight of the upper body to the legs and feet. Tilting the pelvis too far forward or backward results in poor posture and puts the spine out of alignment. It can also put unnecessary stress on muscles and internal organs.
Bones meet at joints, which are held in place by ligaments. The ends of the bones are protected by cartilage, and the joints are lubricated to make movement easier. The powerhouse of movements is the skeletal muscle, which is attached directly or indirectly to the skeleton. These muscles always work in pairs one contracts while the other relaxes. Both muscles and joints are easily damaged by the abuse we inflict on our own bodies.
All organs of the body, of course have a function, with the possible exception of the appendix. From the point of view of practicing yoga, the two most important internal organs are the lungs and the heart, which are part of the circulatory system. The lungs are responsible for taking in oxygen and getting rid of carbon dioxide. Their proper function, especially with modern levels of air pollution, is crucial to well being. Breathing exercises, pranayama, are important aspects of yoga. The heart pumps blood around the body, carrying nutrients and oxygen. Heart disease is one of the biggest killers in the western hemisphere, so a healthy heart and maintaining the correct blood pressure is literally vital. Learning to visualize the inner body, and send the energy of the breath to areas of need can increase the body’s healing power.
Of course, to benefit fully from yoga requires regular practice. It is not necessary to devote hours of every day to it, unless, of course, you want to. It is worth starting each morning with the Sun Salutations, even if your regular practice is only once or twice a week. Not only will this stretch the spine, limbs, and stimulate the circulation, it will invigorate and energize you for the day ahead and create a positive frame of mind. Think of it as a concentrated yoga program. Once you start it will be difficult to stop. The programs become successively more challenging, but there is no need to feel that all poses need to have perfect form, it is important to work at your own pace, it is not just about the poses, but about the breath and frame of mind while in these poses.
Methods of Hatha yoga abound and are varied, every teacher will have their own technique. However, it is important to be guided by a yoga instructor to help students quickly and efficiently reap the rewards. Traditional training programs sometimes overlook these areas.
When athletes go from one sport to the next, they may be “ in shape” but they may not have been using the same muscles from one season’s activities to the next. Each sport has it’s own unique movements and muscles used, demanding a holistic workout approach.
For example, golfers need to make sure their hips, thoracic spine (mid and upper back) and scapula (shoulder blade) open up in the rotational plane in order to prevent swing injuries to muscles and joints in other parts of the kinetic chain. Basketball players need to have excellent dynamic balance while in baseball , pitchers need a strong core, flexible back and hamstrings to maximally accelerate a pitch. A steady routine of stretching and therapeutic alignment, combined with controlled breathing, can keep athletes in shape all year and increase their enjoyment of each sport.
Since yoga is a gentle and non-competitive, an asset in a fiercely combative society. It encourages a healthy and preventive lifestyle, and aids recovery without recourse to drugs. Injuries obviously happen in sports where you are most challenged to be quick and strong, recovery from these injuries means continuing to explore your range of motion, promoting circulation, and bringing your mind to the area through the body scanning and general mental focus.
Practicing yoga while injured forces you to be more mindful and more careful. If you can take the element of fear out experimentation with your injuries and replace it with curiosity, keen observation, and a free breath, then you will not only help promote healing but also develop a more detached, less fearful approach. Complete avoidance of the injured area is sometimes the right course of action, but you should continue to work with different parts of your body as well as working with visualization and mediation.
No matter what the athlete is currently using for exercise and or training, yoga is extremely beneficial. Developing a regular practice of poses allows the athlete to be at his or her optimum performance. By gaining flexibility both mentally and physically, as well as growing stronger with balance and focus.
Aside from the physical and mental aspects of yoga, there is also a spiritual element. Basically, yoga teaches you about the connection with all living things and yourself. Through the discovery and realization of the connection that all living things have to each other, and element of camaraderie, non-violence and peace begins to shine through. So, no matter if you win or lose, you can be injury free, agile, and live with a sense of appreciation for your competitors and a feeling of peace.
While I consider anyone who practices yoga to be an athlete it is possible to injure yourself while in poses, it is important to know your limits. It is as if our body, and mind are puzzle pieces and when practicing yoga all the pieces fit perfectly creating a beautiful piece of art. There have been countless studies and trials done on the effects of Yoga and mental health, yoga and mental illnesses, yoga and physical ailments and disease for its growing respect in its preventive and healing qualities. With nothing to lose with everything to gain, try yoga today.
Jessica Zarcone, is a certified Yoga teacher, who teaches classes in the Denton Texas area.
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Posted in Guest Authors, Yoga for Athletes |
June 27th, 2009
 By Dr. Rita Khanna
Yoga is one of the most effective forms of exercise for Sciatica related problems. As with any spinal injury, great caution is required when attempting any form of exercise, and this holds true for Yoga, as well. First, let us understand what Sciatica is. The sciatic nerve is the largest and longest nerve in the body. It starts from our spinal cord, in the lower back, and passes down through the hip, into the back area, of the lower leg to each foot.
The sciatic nerve controls the movement of many muscles in the thigh and leg, and also provides a means of sensory input to the brain. When the sciatic nerve becomes irritated and inflamed, it results in Sciatica. Patients with Sciatica may suffer from sharp pain through the lower spine, a stabbing sensation in the buttock, knee/ankle pain, or even numbness in the leg. This usually happens only on one side of the body.
COMMON CAUSES OF SCIATICA
There are many causes of sciatica, such as long sittings for desk jobs, pregnancy, dehydration, spinal degeneration, etc. Once you experience the symptoms of Sciatica, get evaluated by your physician to determine the cause. Some more common causes of Sciatica include Herniated Disc, Lumbar Spinal Stenosis, and Piriformis Syndrome.
HERNIATED DISK
Your backbone, or spine, is made up of 26 bones called vertebrae. In between them are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. A herniated disk is a disk that slips out of place or ruptures. If it presses on a nerve, it can cause Back Pain or Sciatica. Herniated discs are the most common cause of Sciatica.
SPINAL STENOSIS
It is a condition in which the spinal canal narrows and compresses the spinal cord and nerves, which cause pain in the low back, as well as pain, or abnormal sensations, in the legs, thighs, feet, or buttocks – or loss of bladder and bowel control. This is usually due to common occurrence of spinal degeneration that occurs with aging.
PIRIFORMIS SYNDROME
The Piriformis muscle is one of the small muscles deep in the buttocks that rotates the leg outwards. It runs from the base of the spine and attaches to the thighbone (femur), roughly where the outside crease in your sit bones are. The Sciatic nerve runs very close to this muscle, and sometimes, even through it. If the muscle becomes tight, it can put pressure on the Sciatic nerve, causing irritation and inflammation.
YOGA POSES
Yoga Poses, that provide Sciatic pain relief, are those that open the hips, and also provide a gentle twist for the back. Some Yoga poses for Sciatica, that are particularly effective and easy to do, are Supta Padangusthasana, its variations, Utthita Parsvakonasana, Ardha Chandrasana, Bharadvajasan, Salamba Sarvangasna, Setubandhasana, Shavasna and Adhomukha Shavasna.
Do all these Asanas under a qualified Yoga instructor, because each specific condition may warrant a distinct approach to Asana practice. Use props, such as a strap and bolster, if you need the extra support. If you do not have all these, then you can use a scarf or belt as a strap and a stack of blankets or towels as a bolster. The following are very simple stretching exercises to reduce the symptoms of Sciatica.
SOLES STRETCHING
Sit with legs outstretched, with the feet a little apart – place your hands on the floor to the sides & just behind the buttocks – keep the back straight – straighten the elbows and, now stretch the feet forward & backwards, as much as possible. Hold each position for a few seconds. Repeat 10 times.
SUKHASANA (SPINAL TWIST)
Sit in simple crossed-legged position, with the fingertips on the floor besides the hips. Place the palm of the left hand on the outer right thigh. Now inhale, press the right fingertips into the floor and stretch the spine upward. Exhale, press the left palm into the thigh and turn toward the right. Look over the right shoulder. Hold for 10-30 seconds. Come back and repeat on the other side. Change the cross of the legs. Do this 3- 5 times each side.
GOMUKH (ONLY SITTING POSITION)
Sit with legs outstretched in the front, cross the right leg over the left leg, and place the right heel by the side of the left hip. Fold your left leg in and bring the left heel by the side of the right hip. Try to keep the knees together – one above the other. Sit in this position for some time, with normal breathing, and then change the cross of the legs. If you are feeling good while doing it, then repeat 3-5 times each side.
MAKARASANA
Lie face down, on the abdomen on the floor, or on the bed. Keep your legs apart about 2 to 2 ½ feet, toes out to the sides; heels are in facing towards each other. (If it is not comfortable, then bring the legs slightly closer and the tips of the big toes should touch each other). Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder).
Rest your forehead on your forearms. Keep the upper chest slightly lifted from the floor by adjusting the arms. Do breathing slowly, deeply, and consciously. As you breathe in, expand not only your abdomen but lower back and hips muscles, too. As you breathe out, feel total relaxation. Do this for 5 minutes, if possible.
MAKARASANA (HOLDING THE FACE)
Lie face down on the abdomen, keep both legs straight and slightly apart, raise the head up and rest the chin on the palms of the hands – with the elbows on the floor. Bring the elbows together and closer towards the body. Now from behind, bend alternate legs towards the hips with natural breathing for some time. Then do the same with both the legs by bringing the feet together.
SHITHILASANA (RIGHT SIDE)
Lie face down on the abdomen with the fingers locked under the head. Turn your head to the right side. You can adjust your arms if it is not comfortable. Then draw the right foot near the left knee and bring it closer to the right elbow. Place your left hand by your left side and your left leg straight. Do normal breathing as long as possible.
SHALBHASANA
Lie face down on the abdomen on the floor. Keep your leg straight. Bring your palms either under your thighs or by your sides. Rest the chin on the floor. Inhale, raise your right leg up, exhale, and bring it back very slowly. Repeat the same with the other leg. Do 3 times with each leg.
SHITHILASANA (LEFT SIDE)
Same exercise as mentioned above – now with the other side of the body.
VAJRASNA
Kneel on the floor. Let your right big toe overlap the left big toe, heels apart, sit down between the heels, knees together, hands on your thighs. Sit peacefully for 20 to 30 seconds with normal breathing.
SHASHANKASANA (POSITION VAJRASANA)
Inhale, raise your arms; while exhaling, bend down forward and place your arms, elbows, and forehead on the floor/ the block. Breathe normally for some time. Remain in this position for at least a minute. Allow your body and mind to relax.
SHASHANKASANA (VARIATION)
From Shashank pose, stretch the right leg out straight backward. Hold it for some time with normal breathing. Then come back and try to do the same with the other leg. Repeat 3 times each side. (If you do not feel comfortable, then stretch that leg out behind in which you do not feel pain).
CAT STRETCH (MARJARIASANA)
Sit in Vajrasana. Raise your body from your heels and stand on your knees. Lean forward and put your hands on the floor in front of you. Keep your knees and feet together. Inhale and raise your head up and stretch your neck backwards. Hold it for a while. Then exhale & look straight. Repeat it 4-5 times.
ADHOMUKHA SHAVASNA (POSITION VAJRASANA)
From cat stretch asana – lift the knees off the floor, forming a nice V shape with your legs. Hold the position for a few breaths. Make sure that your feet are in line with your hands and the same distance apart. Hold the position for a few breaths. Consciously stretch your legs & arms. Exhale and then rest your head on the block, if it is possible. Stay in this position for some time, with natural breathing then come back. Exhale and get into Vajrasana. Then rest in Shashankasana.
SHAVASANA
Lie down with the back on the Yoga mat. Keep your eyes closed. Arms are a little away from the body, with palms upward. Legs are apart about 3 to 4 inches. Keep the toes in the outer directions. Heels are facing towards each other. Keep the whole body relaxed, part by part, mentally. You can lie down in this condition as long as you desire.
MAKARASNA ON THE BACK
Lie down on your back, with legs straight and together. Bend the knees and bring the feet closer to your hips; keep your feet and knees together, and flat on the floor. Interlock your fingers below your head. Without lifting the elbows, inhale and start moving your head and knees in the opposite direction. Stretch the spine to the maximum. Come back to the center and exhale. Then do the same with the other side. Do this 5 times on each side.
SUPTA PADANGUSTHASANA & VARIATION
Lie on your back with the legs outstretched, soles of both feet touching the wall. Bend the right knee towards your chest. Place a Yoga strap around the ball of the right foot. Hold both ends of the belt with the right hand or with both the hands. Slowly start straightening the right leg up toward the ceiling until you feel comfortable.
Simultaneously keep pressing the sole of the left foot more firmly into the wall and the left thigh on the mat. Feel the stretch in your right calf. Initially, stay in this position for 20 -30 seconds. With practice, increase the time to 1 minute. Repeat the pose on the other side. Do this 3-5 times with each leg.
VARIATION
After you raise your right leg (step 1), exhale, then lower your leg with the right hand to the right, keeping it straight. Place your right foot on the block if you want. Keep your left arm sideways at your shoulder level. Pull on the belt so that you can feel the stretch in your leg. Press the left foot against the wall and the left thigh on the mat. Hold the pose for 20 – 30 seconds. Repeat the pose on the other side. Do this 3-5 times with each leg.
A FEW CAUTIONS
Before you start a Yoga practice, while suffering from sciatic pain, consult your health care provider and a qualified Yoga instructor; 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 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.
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 and detoxification.
Mobile: + 919849772485
Ph:-91-40-65173344
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Posted in Guest Authors, Yoga for Medical Conditions |
June 24th, 2009
 By Paul Jerard, E-RYT 500
If you participate in a Yoga practice, you hear terms related to negative or positive energy. Negative energy is most commonly seen as worry, anxiety, pains, aches, pessimism, and doubt. Negative energy prevents progress and can bring your life to a standstill.
Positive energy is an arousal within the mind that causes action and creativity. Sometimes, problem-solving skills are enhanced, due to a surge in positive energy. Religious theologians, of all faiths, call positive energy divine guidance. Positive energy has been the driving force behind creativity, positive action, art, music, and writing.
During a Hatha Yoga training session, we can feel the difference between negative and positive energy within the body. Do you feel muscles and joints that are stiff? This is an area that needs work – in the form of massage, asana, and pranayama techniques.
Muscular tension, inside the body, creates excessive tension on the joints. It may cause a delicate joint to be pulled out of alignment. Some of us get a massage, visit a chiropractor, or participate in a Yoga class, with a clear intention of purging negative energy and bringing the body into balance.
Yet, how often is the mind forgotten? The mind may be the source of all the physical tension. Granted, there are other factors that cause physical tension, such as the body alignment during sleep, genetics, lifestyle, illness, and trauma. These factors can play a major role in throwing the body off balance. These factors can also wear on the mind.
This is why an optimist has a better chance at a quicker recovery, when he, or she, is struck by illness or trauma. A balanced state of mind is often taken for granted by many of us. Those who suffer various degrees of mental illness are all too familiar with an unbalanced state of mind.
In Yoga, the easiest way to cultivate positive energy may be through pranayama (Yogic breathing) practice. From the outside looking in, pranayama may look quite easy; but after ten minutes, one learns a state of humility. Most Yoga practitioners experience the mind / body connection during pranayama practice.
This mind and body connection creates a state, where we are living in the moment, while competition is put aside. We may think clearly, during or after pranayama practice, because we are able to control the flow of positive and negative energy. Yet, this is only the gateway to a Yogic lifestyle filled with many rewards.
© Copyright 2009 - Paul Jerard / Aura Publications
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Posted in Yoga for Inspiration |
June 23rd, 2009
 By Jennifer Cipollini, CYT
Yoga and Equilateral Muscle Strengthening
Yoga is a great means for improving the strength and tone of muscle tissue. The use of slow movements and balanced poses causes a practitioner to pay attention to often underutilized muscle groups. The use of stretching and oppositional poses also balances the strength of opposing muscle groups. For example, muscles along of the sides of the neck are worked equally to regulate an equivocal tone providing the best support for cervical vertebrae. All is balanced, which is highly important to prevent muscular strains and sprains that often occur due to a lack of alignment. A lack of alignment can cause or aggravate many physical ailments such as headaches, pinched nerves and inhibited circulation.
Yoga and Tissue Repair
In addition to strengthening muscles, Yoga benefits all body tissues by increasing the amount of blood flow to tense areas of the body. Yoga alleviates tension by stretching the muscles, increasing joint mobility and providing valuable relaxation techniques. Muscle tension is reduced with stretching and relaxation techniques which reduce spasms and increase blood flow into the area- this also aides in repair of injured areas of the body by ensuring that cells get essential nutrients, while efficiently eliminating waste products.
Deep breathing exercises central to Yoga add to the benefit by ensuring blood is maximally oxygenated. Since oxygen acts as a power cell to fuel metabolic activities, this increase of oxygenated blood also ensures more foods are converted to useful energy and nutrients. As muscle, joint and organ tissues gain more nutrients and oxygen, vigor increases. This increased vitality is a highly motivating factor to those wishing to practice Yoga. Effective and efficient tissue repair is a sign of youth, as evidenced in all of the anti-aging products on the market! But, instead of working on the surface, Yoga works to repair and maintain the body from the inside out.
Yoga and Disease Prevention
Yoga helps to prevent disease in a multitude of ways. In one way or another, all rituals of Yoga yield this direct result.
Cleansing rituals help to clean toxins accumulated waste matter clogging the body. The Neti pot is used to irrigate sinus cavities, effectively reducing or eliminating allergens and infected mucous secretions. This prevents further body colonization by bacterial or viral infections, and gives the immune system a break by reducing allergic reactions.
Abdominal rolling exercises help clear the colon and ensure effective bowel movements. By removing residual waste matter and improving bowel and digestive functions, Yoga aims to reduce diverticulosis, intestinal infections, and constipation or lack of bowel control.
Breathing exercises add another element of disease prevention to the repertoire of Yoga practice. Various breathing exercises exist, each having a different purpose and effect on the mind and body. Rapid breathing exercises help to rev up the body and mind, raising blood pressure and circulation. For those with low blood pressure or a lack of energy, this exercise can be rejuvenating to the whole person. Persons with high blood pressure will benefit from learning slow, relaxing breathing techniques that can lower stress responses and heart rate. Lastly, alternate nasal breathing helps to clear sinuses and increase the ability to breathe evenly through both nostrils. Learning to maximize equivalent breathing abilities for both nostrils will help to cleanse sinuses and gain the most air intake for freshening cranial sinus cavities. This also prevents the growth of disease in the sinuses and enables better elimination of excess mucous.
Overall, all regulated breathing techniques work to engage the mind for control over the body. This greatly reduces emotional influences on the body. A reduction in our body’s stress response in turn reduces stress manufactured diseases. Any disease can be aided by an increase in the body’s stress response, as this reaction lowers the immune system while causing an increase of circulating cortisol. As cortisol causes inflammation and an increase in abdominal fat storage, the net result of its presence is an increased risk for diabetes, heart ailments, and reduced healing of tissues. We greatly benefit from Yoga’s ability to reduce these risks. Stress responses do have a very realized negative effect on the body.
Nutrition guidelines of Yoga doctrine further aides in the prevention of disease, and ultimately aging. By eliminating animal based foods from the diet, Yogis reduce the influence of nitrogenous wastes in the body. They also eradicate the intake of carcinogens present in smoked, burnt or overcooked meats. Meats in the diet tend to reduce the efficiency of our metabolic systems and cause an increase of risk for digestive diseases- such as gout, gallbladder disease, kidney stones and disease, intestinal parasites and pancreatitis. By eating a more nutrient rich ovo-lacto vegetarian diet, we eat foods from the top of the energy pyramid. These foods are more nutrient rich, providing more energy as captured from the source, the sun. By eating these primary trappers of energy, we reduce the need to eat great volumes of meat that have lost those nutrients and energy through their own digestive processes. Animals, as secondary or tertiary consumers of solar trapped energy foods, are unable to provide our most efficient diet.
The nutrition of Yoga is not all about becoming a vegetarian; it also aims to provide the best diet for a nutrient rich intake with the least stress on the body. As such, certain vegetarian items are omitted. Rajasic foods -spicy foods, fish, alcohol, and other stimulating substances- are eliminated to reduce their negative effects on the body. These foods tend to cause nerve and circulatory disorders, high blood pressure and other digestive complications.
Tamasic foods- rotted, overripe or putrefied foods (meats)- are also eliminated for more obvious reasons. These types of foods have a low nutritional value and cause a heavy feeling which results in low activity or desire.
Sattvic foods are preferred, with the inclusion of milk, butter, nuts, grains with fruits and vegetables. The nutritional content of this food combination provides the best basis for preventing and healing disease. By eliminating meats, our ability to eat the variety of plant based foods needed for adequate nutrition is much more attainable.
Yoga and Balance
Yoga not only forces us to relearn to balance muscles in each area of the body, the whole structure of its activities result in a harmony of mind/ body and mind/body environment. In a material way, the overall balanced physique of a Yoga practitioner ensures better balance in performing all physical actions. Besides the prevention of muscle strain, this balanced body remains more firmly rooted to the ground and effective at avoiding falling, tripping and/or slipping accidents. While this may seem a minor benefit, I have seen a great number of work injuries due to these types of incidents. In addition, the general aging population becomes not only more at risk to these falls as their balance reduces; they are also at most risk of serious injury as a result. Yoga practice restores youthful balance and the strength it requires. One more way Yoga can halt and rewind the aging clock.
Mental balance and an appreciation of the world around us also permit a healthier life. Beyond the appreciation, we become more open to learning and maintaining a youthful mind; more open to those around us for love and support; more open to understanding the needs of our world to help heal the environment and people around us. The health benefits of this mental balance results in reduced risks for Alzheimer’s disease (by working the mind), gaining a more stable and loving environment (by recognizing problems or solutions for our homes and families), and creating a better environment for those around us ( which in turn, will come back to us positively). Yoga provides the balance for mind and body that is needed to traverse our daily lives with efficient, effective and flexible abilities.
Yoga and Differing Abilities
One of the best aspects of Yoga is the many benefits are available to anyone, of nearly any capacity, who is willing and patient. Most forms of exercise require much more effort and ability to get results. With Yoga, all can participate with modifications and props as needed. In addition, some of the best results are noted in the most afflicted. This is the greatest way Yoga is realized as beneficial; its health revenue is accessible to all.
Jennifer Cipollini is a practicing certified Yoga teacher. She teaches Yoga classes in Jeannette, PA
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Posted in Guest Authors, Yoga for Health |
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