Archive for March, 2009

e-Book Publishing

Paul Jerard, E-RYT 500

There are many different roads to travel before a Yoga book, or e-Book, is completed. Sometimes, a book is a published hard copy, which “collected dust” for years. Unfortunately, most authors do not actively pursue the marketing of their book.

This marketing step can be more difficult than writing a book. In fact, Yoga is a niche market in the publishing world. Keeping your book on the shelves of book stores, and wholesale dealers, is a marketing task. This is why an author should also market from his or her web site.

On the other hand, the steps toward creation, publication, and marketing, are very unique because each of us thinks differently. The following questions and answers are in relation to two different authors with unique paths toward e-Book completion.

Q: After three years, I finally have the rights to my own book. My editors and publishers charged me over $2000 for my book, and I earned a little more than $200 in royalties from my book sales. Now, I want to try e- Book publishing. I have trusted, ethical partners who will help me market my book from their sites, for a 50 / 50 split in book sales.

I’m sending you a rough copy of my book. I had to redo it from scratch, in Word, because my editors misplaced the original copy in their archives. I hope that this could work for an eBook. Please send me your comments.

A: Unfortunately, authors often lose money in book deals, where they have to provide the initial investment. On top of that, I am so sorry to read that your editors misplaced your manuscript, and you have to type it again.

A copy of your Yoga book, in Microsoft Word, will be fine. It makes it easier for us to work with, and you have a duplicate copy for your records. When your Word document is typed, proofed, and edited, please feel free to convert to PDF, or send it to us in Word, for a review.

Q: I have an unedited manuscript that is complete. It does not have an outline or a table of contents. What is more important at this point, inserting the pictures, separating my chapters, or creating the table of contents (outline)?

A: Authors and publishers have three basic strategies for the use of pictures, charts, and diagrams.

1. To help the reader better understand the subject.

2. To retain the interest of the reader.

3. To make the chapters look more complete (filling in blank space).

With all of these ideas in mind, you might be best to separate your chapters after drawing up your table of contents, which will serve you as an outline. The outline is usually the first step before a manuscript has taken life.

However, the outline is not carved in stone. You may have designed another chapter that should have explained the gap between two chapters. What you have done is the hardest part first, which is often never finished.

At this point in your Yoga e-Book creation, please take the following steps.

1. Create your table of contents (outline).

2. See if your copy flows, and separate your chapters accordingly.

3. Add your pictures – for all the reasons above.

4. Proof it by reading, and saying the words out loud, slowly.

5. Ask your close friends if they can offer any constructive opinions after reading your book.

6. Design a first, second, and possibly third page, before the table of contents. The first page contains your title, your name, and a photo. The second page shows credits, your copyright (use your name and company), and your contact information. Sometimes, I add a disclaimer on the second or third page.

7. Send it to your editor, publisher, or self publish.

© Copyright 2009 – Paul Jerard / Aura Publications

Written By Guenevere Milne

Before I began planning the outline for my essay, I was thinking about yoga, and what I thought of yoga and its relation to health from my own personal journey. I came up with lots of examples of how Yoga has helped me in relation to health on so many levels throughout my life journey thus far.

I have seen and felt the physical, mental, emotional and last but not least, the spiritual health benefits from my own practice. For what ever time, phase, and stage of my life I have gone through, Yoga has been there to guide me through it, and as my needs have changed, so has my practice.

I believe Yoga to be an intuitive quest for each of us, that provides us with any and all of the tools we need to gain optimum health at any stage of life, or situation in life that we might encounter along our individual journey .We only need to tune in and listen to its call. I will outline the way I have chosen to write this essay, as to what points and topics I will cover in each paragraph.

My outline is as follows: Firstly, I will discuss the ancient history of Yoga, and where it was derived from. I will then explain a little about Patanjali and his relationship to Yoga as we know it today. The next paragraph will discuss Yoga’s arrival to the Western world and BKS Iyengar influence on the landing of Yoga in the US, and his impact at that time in the 1960’s, and his continuing influence today. Lastly, I will bring us up to date with the development of yoga over the past 15-20 years, and how in the past decade, yoga has become an almost household name.

Yoga is recognised in schools, hospitals, institutions, and practiced widespread with no discrimination by people from all different religions, background, and ages. Yoga’s beginnings are traced back to the ancient study of Ayurveda, dating back 5000 years. Ayurveda was considered the “science of life” in India, and dealt with body, and spirit. Ayurvedic belief explains the body and its functions relating to the earth’s elements, and also food and body types that need balancing. The scriptures where we came to understand and learn about Ayurveda were called the Vedas, of which there are four.

These Vedas are the body of the Vedic religion. The Veda’s were broken down into four main texts. They are listed as follows: Rig, Sama, Yajur, and Atharva. The Rig Veda was to be the basis for the yoga sutras that Patanjali compiled many moons later, dating somewhere around 150 BCE. Patanjali, in his Yoga Sutras, divided the Sutras into four sections.

1. Samadhi Pada- Refers to a blissful state where the yogi is absorbed into the One with higher self, or God.

2. Sadhana Pada- refers to the practice of yoga, kriya (selfless acts and service to others) and ashtanga (the Eight Limbs of yoga that constitute raja Yoga).

3.Vibhuti Pada- refers to the manifestation of supra-normal powers, which pupils are advised not to be tempted to try to acquire, but merely to understand that they do exist and will become stronger as one becomes more liberated.

4. Kaivalya Pada-Refers to being liberated from the earthly self to ones transcendental self. (Moksha).

He also explained the Eight Limbs of Yoga, known as Ashtanga. These break down the overall lifestyle a yogi should pursue; from what one should abstain from, and the other rules, non-violence, honesty in word and thought, non-desire, celibacy or monogamy, non-possessiveness. It also breaks down the practice of Asana, Pranayama, and Pratyahara (withdrawal of the senses). The cleansing practices are listed also.

Lastly, the forms or disciplines of meditation and the ultimate goals of meditation are explained- Dharana (steady eye gazing) meditation of an object, or mid-point of eyebrow, or an image of deity. Dhyana single pointed meditation where one remains separate from object of meditation, and Samadhi, oneness with the object of meditation.

Yoga. In its traditional philosophical Hinduism form involved meditation, ethics, metaphysics, and devotion to Brahman (God). As explained, the sutras taught yogis many years ago how to practice for betterment of health, but the physical benefits were only look upon as an aid to the strength required for the strenuous meditation practice, which was always the ultimate goal of practice.

One’s physical health prepared for mental health which prepared for spiritual health. That order was important to the traditional yogis. One’s body fitness was not looked upon as an aesthetic aim as it is today, as peoples’ lives didn’t reflect those materialistic intentions and focus on body image as the modern trend of human development has grown into.

Today, many people stumble upon yoga looking firstly for physical betterment (tight bum and a six-pack), and look at the mental health benefits as a bonus, then the spiritual sometimes creeps in unexpectedly if not having had become intentional from realising one’s truth through their practice. It usually will get them discovering sooner rather than later if they are consistent in their practice!

Most Yogis draw from Patanjali as a historical teacher of Yoga, therefore the sutras are viewed as the original texts and instruction manuals for learning, living and teaching Yoga.

One of the most influential Yogis of the 20th Century is BKS Iyengar. Here is a quote from Iyengar about Patanjali. “Patanjali fills each sutra with his experiential intelligence, stretching it like a thread (sutra), and weaving it like a garland of pearls of wisdom to flavour and savour by those who love and live in yoga.”

Iyengar is most widely and fondly thought of as the Yogi who brought Yoga to the West in the 1960’s. During this era, people were searching for alternative spirituality, alternative realities, with the drug revolution, and hippie movement, many of these paths crossed, as young people turned on, tuned in, and dropped out doing a lot of experimenting on various levels of consciousness.

Not everyone was taking the wild, easy yet deceptive route of psychedelic drug use, as some were genuinely interested in the benefits of Yoga, Eastern religion, arts and music that had been gifted to us from our new found Indian friends. Iyengar is very much given credit for the exposure of the therapeutic facets of Yoga, as he implemented the use of props such as blocks, straps, mats, blankets, and cushions to allow for more range of motion in those students who might otherwise feel restricted in their practice.

This brought more interest from not only fit, young people, but all of a sudden all ages and stages represented in life were knocking Yoga’s doors down!

In the past 10-15 years, however, the interest in Yoga an Eastern medicine has grown more than just peoples’ personal calling, to it gaining attention from many of those different medical professions. There have been countless studies and trial done on the effects of Yoga and mental health, Yoga and mental illnesses, yoga and physical ailments and diseases for its growing respect in its preventative and healing qualities.

One can even get Masters degrees in Yoga Therapy now, as it is a recognised degree and certification for those in Medical or psychiatric profession to obtain if interested in these effects Yoga has on different patients with different needs.

Yoga classes have been incorporated in hospitals for restorative work, physical therapy, for Cancer patients to help with the depression, and for countless other needs a hospital might encounter. The overall positive effects of Yoga relating to health is so obvious to most in the health of medical profession of today, that it hardly has any opposition to anyone that has an understanding of it.

A Harvard study was conducted where Vietnam veterans were introduced to Yoga practice, and by the end of the study, they noticed remarkable differences in the veterans sleeping patterns, having less insomnia, and less depression. They also seemed to have achieved a better sense of well being and general happiness.

Another way to view the health benefits of Yoga is to examine the systems of the human body and what particular effects yoga in known to have on these particular systems. In general, yoga has been recognised to increase one’s body’s overall fitness, and over a period of time, to be able to normalise blood pressure. It has also been recognised to help with sleep relief (insomnia), mental health, and has been noted to increase an overall sense of happiness and general wellbeing.

To be more specific about some of the effects yoga has on one’s physical body, the body systems will be broken down into four categories. Our cardiovascular system (our heart and arteries) benefit from the asana practice of yoga because asanas are isometric which means the muscles are tense but not contracted.

Therefore they rely on the muscle being held tight in a certain position that it might not ordinarily hold for a certain given length of time which helps cardio fitness and circulation. The digestive system also benefits from practice of yoga because the massaging effect of the surrounding muscles speeds up a slow or sluggish digestive system.

The overall muscular and skeletal systems are helped form yoga because one’s joints are moving through their full range of motion. This encourages mobility, increases one’s flexibility, and one gains endurance and strength over time from regular practice. In turn, yoga may help prevent osteoporosis, and at least help someone who has been diagnosed with osteoporosis to have less pain in the back and spine, and improve posture.

The nervous system also reaps the benefits of yoga because of the improved blood circulation, the easing of muscular tension, the mental focus required along with the pranayama practice and asana practice. They all work together to soothe and restore the nervous system to a healthier state. Over the long term, the yoga practice of asanas and pranayama can reduce stress and anxiety in most if not all people.

Luckily today, it is widely known that almost anyone can practice yoga as long as certain factors are considered. Knowing that yoga is a non- competitive form of exercise, one learns and progresses at own pace and within one’s own limitations. Yoga should never cause pain, so therefore a person practicing can know to back off from a pose if there is pain involved.

No matter how young or old, fit or ailing, spiritual or atheist, male or female, one can benefit from the many multitudes of healthfulness that yoga can offer It is never too late or too early to rise to the occasion of yoga calling you to the path of health, longevity and happiness!

Guenevere Milne teaches Hatha Yoga in Australia.

Written By Nanou

Yoga in its full range is: Yoga of Breathing, Yoga of Posture and Yoga of Meditation. Practicing all three will achieve the maximum body-mind harmony and relaxation. All techniques of Yoga aim at producing tranquility and has great restorative powers.

There is plenty of research today that confirms that yoga is powerful both as preventive medicine and therapy for a wide variety of health conditions; in my opinion, yoga is the most powerful system for overall health and well- being and the best preventive medicine there is.

Yoga is a one stop shopping to reduce stress, tension, fatigue and pain, increase flexibility, balance and body alignment, heighten cardiovascular conditioning, lower blood pressure, prevent injuries, improve immune function, increase strength and circulation, strengthen bones, heighten sexual functioning and fulfillment, help with weight management, and last but not least, promote spiritual well-being and lift mood.

Yoga has different views from the western medicine as to what constitutes health, and this difference is probably why it is so effective. The absence of symptoms is in no way equated with health in yoga. Health to the yogi extends far beyond not having a headache or back pain, or even being cancer-free. Health to a yogi is optimizing the function of every system in the body from the muscles, to digestion, circulation and immunity.

It is about emotional well- being, spiritual resilience and joy. Yoga teaches that only when all these are aligned can you maximize your chance for health and healing. Yoga does not compete with conventional medicine, and can almost always be used to compliment most kinds of traditional medical approaches. In yoga, you stretch and strengthen your muscles and that affects your circulation, digestion and breathing.

You calm and strengthen the nervous system and it affects the mind. You cultivate peace of mind and it affects nervous system, the immune system and the cardiovascular system. Yoga says that if you look clearly you will see that everything about you is connected to everything else. From a therapeutic standpoint, this provides the insight that you improve the functioning of any one organ or system by trying to improve all.

Yoga reduces the physical effects of stress on the body by encouraging relaxation and lowering the levels of the stress hormone, cortisol. Related benefits of practicing yoga include lowering blood pressure and heart rate, improving digestion and boosting the immune system, as well as the reduction (and sometimes even complete elimination) of conditions such as anxiety, depression, fatigue, asthma and insomnia.

Yoga is also extremely effective in the treatment of pain. Studies have demonstrated that practicing yoga postures, meditation or a combination of the two, reduces pain for people with conditions such as cancer, multiple sclerosis , auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions. The biodynamic of yoga also helps in realignment of various mechanical disorders like slipped disc, hiatus hernia, umbilical hernia, arthritis, cervical spondylitis, etc.

In hiatus hernia, for example, the stomach is pulled away from the diaphragm and the herniation is thus adjusted. Consider diseases of the skeletal system like arthritis, slipped disc, etc. The mechanical realignment in the knee by rejuvenating the cartilage, pulling the tibia and fibula away from the femur relieves arthritis. For a slipped disc, the bony column and muscles are pulled apart so that the disc is not pressurized. The aim of posture (or asana) is to attain steadiness of body and mind, a feeling of lightness, health, suppleness, and psycho-physical poise.

There is a beneficial action upon nerves, glands, and vital organs, as well as upon musculature, and in perfecting the body. Yoga is about harmony and health of the total organism. Asanas- which can be done sitting, standing, lying down or upside down- evoke feelings of tranquility, psychic strength, and lucidity of consciousness. With a regular practice, gradually the spine becomes suppler, the joints move freely, the hamstrings lengthen and loosen, the legs fold and the knees spread without discomfort reducing stresses and strains on the organs, muscles, bones, ligaments, nerves, etc.

The main purpose of yogic breathing is to increase consumption of oxygen with the minimum of physical exertion, under conditions probably favorable to the storage of oxygen. Yoga teaches to take slower, deeper breaths which improves lung function and triggers the body’s relaxation response. Prana (or life-force) is the force behind the renewal of the body cells. Disease is unlikely to gain a hold on a body whose every cell is permeated with Pranic energy.

A body freshly charged with Prana can be a source of healing for others, by transmission. We can therefore assist others’  health thru improving our own. Yoga helps increase strength, flexibility and mobility by using every muscle in the body, helping to strengthen our body for head to toe. Yoga also helps to relieve muscular tension.

Even the less vigorous yoga can aid weight control efforts by reducing the cortisol levels (by reducing stress) as well as by burning excess calories. Yoga promotes healthy eating habits and provides a high sense of well-being and self-esteem. Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.

Yoga helps to improve body alignment, resulting in better posture and helping to relieve back, neck, joint and muscle problems. Yoga may also assist us with longevity as what can be stated with certainty is that some elderly Indians Yogins display a bodily tone and a mental alertness that men half their age in any country in the world would be delighted to possess.

Yoga also helps with sexual health because the physiological factors which enhance sexual fitness are vitality, rich reserves of energy, good muscle tone, supple limbs and joints, and efficient functioning of the nervous system, circulation and glands. On the psychological side, sexual well-being depends on freedom from tensions and anxieties, a relaxed openness of response, and total attention.

Yoga promotes all these factors. Yoga helps us focus on the present, to become aware and help mind and body health. It opens the way to improve coordination, reaction time and memory. Yoga is a way to greater energy, better health, a youthful figure, and relaxed living. Yoga’s sublime aim is to perfect body, mind and spirit which to me, means ultimate health.

Nanou Yoga – Los Angeles, CA  – 310.497.9849

Written By Diana L. Hay

Overweight and obesity are growing health concerns in our modern society. Statistics show that as many as two-thirds of Americans are overweight and one-third are obese. Obese is defined as being 30% above the recommended body mass index. Treatments for overweight and obesity range from the ridiculous to the dangerous. Pills, powders, surgery, special foods, supplements, drugs, injections, vitamins, etcetera ad infinitium. Studies show that even though most overweight individuals can lose weight on a restrictive diet, 99% gain the weight back within one year.

Yoga can help.

Causes of overweight and obesity range from glandular and hormonal problems, overeating, poor food choices, toxins accumulated in the body, hereditary, psychological, psycho-social, emotional imbalance, sedentary lifestyle, poor digestion and laziness.

Yoga can help.

Hormones have been linked to overweight and obesity. Yoga postures gently stimulate the glands that produce hormones to help regulate the secretions of those hormones. Yoga postures such as Shoulder Stand, Fish Posture and Plough can massage and stimulate the thyroid gland, which actively regulates metabolism leading to more balanced weight.

Anxiety and psychological imbalance have been linked to weight gain. Regular yoga practice can quiet the mind resulting in natural regulation of hunger, thirst, sleep, thoughts and behavior.

Accumulated toxins within the body may be cleared with continued yoga practice of deep breathing. Deep breathing (pranayama) increases oxygen to the cells – even the fat cells – which helps to oxidize (burn up) the fat cells. Pranayamas such as kapalabhati and abdominal breathing, help to clear toxins which are sometimes stored in the fatty tissue, eliminating fats and clearing the body. Deeper breathing also uses more calories and sends more oxygen-rich blood to the tissues providing deep internal nourishment which may decrease the appetite. “Hot” yoga, Bikram yoga, power yoga, Ashtanga yoga and other styles of yoga using a warm environment and vigorous movements encourage release of toxins from sweat.

Anxiety, binge eating, emotional eating and unconscious habits have been shown to contribute to weight gain. Lack of willpower, laziness, mental and emotional nervousness can be addressed with continued yoga practice. Yogic meditation improves concentration and willpower, and teaches one to connect into Universal Mind or unlimited consciousness, which may bring information and insights to assist personally with the weight issue. The nervous system is soothed with regular yoga practice. Regular yogic meditation can poise and relax the nervous system belaying the nervous reasons for weight gain.

Weight gain can be linked to digestive problems such as chronic constipation, irritable bowel syndrome and sluggish digestion. Yoga postures, such as Wind-relieving Posture, Child Posture and spinal twists, regulate and balance the digestive system and help to clear the digestive system of accumulated toxins.

A regular yoga practice will serve to connect the yogi/yogini more securely with the body. Union of body, mind and spirit is the overall goal of yoga practice. A strong connection between body and mind increases self-respect and self-love and leads to taking better care of oneself. Feeling better about oneself will naturally lead to better food choices, and better exercise habits.

Regular aerobic exercise can greatly assist with weight loss. However, overweight and obese individuals may not be physically able to engage in a vigorous exercise routine. Yoga is a low impact exercise regime that, with proper yogic breathing, remains aerobic. For example, Sun Salutation is frequently used as an aerobic exercise by repeating the posture series many times in rapid succession.

Yoga tones muscles, increases flexibility, decreases fat accumulation on the body, improves posture, eases joints, ligaments and tendons and gives an overall improved appearance to the physical body. The body glows with an internal light of true yoga union with universal spirit bringing beauty and natural attractiveness to the body.

Sometimes overweight and obese individuals may be too self-conscious to attend a gym or an exercise class. Yoga is a personal program and can be performed alone. Yoga can be practiced in private until these limiting self thoughts are alleviated by continued yoga practice.

Excess weight gain can only be eliminated by permanently altering the lifestyle choices that led to the weight gain in the first place. Yoga, when embraced fully, is a complete lifestyle choice. Meatless diets may help to naturally reduce weight. Meditation and introspection may lead to better and more healthy lifestyle choices.

Even if the root cause remains a mystery, overweight can be seen as an imbalance of systems within the body or an imbalance between body and mind. Many yoga postures address balance. Balance improves greatly as yoga postures deepen and yoga practice continues. As balance improves in the postures, balance improves in the body, the mind, and the overall person. Weight will balance as the overall person achieves balance and poise. Yoga balance postures such as Tree Posture can be easily modified to improve balance in individuals of any level of ability.

While the cure for obesity may remain a mystery, yoga can indeed address the symptoms and contributing factors to weight gain. Yoga modifies balances and eliminates many of the contributing factors related to overweight. Yoga practice encourages an overall healthy lifestyle, calm mind, enlightened spirit and naturally beautiful body full of life-giving prana. Yoga unites the mind with Universal Mind providing benevolence and loving kindness. Yoga helps us feel better about ourselves and about others.

While scientific studies may be lacking to prove a positive connection between yoga and weight loss, anecdotal and personal experience encourage yoga as an effective treatment plan for overweight and obesity. Yoga practice contributes greatly to a personal wellness plan for all individuals.

Resources:

The Complete Yoga Book by James Hewitt

The Complete Illustrated Book of Yoga by Swami Vishnu-Devananda

Wikipedia – the online encyclopedia – http://www.wikipedia.org/

“Obesity Solution”

http://www.theholisticcare.com/curediseases/Obesity.htm

“Yoga for Weight Loss” by Kevin Pederson -

http://www.yogawiz.com/articles/89/yoga-and-disease/yoga-for-weight-loss.html

“Yoga and Treating Obesity” -

http://www.obesity-treatment.com/feature/yoga-treating-obesity

“Can Yoga Cure Obesity” by Paul Criss -

http://ezinearticles.com/Can-Yoga-Cure-Obesity/190654

“Yoga and Obesity – Yoga and Weight Loss” by Yogacharya Vishwas Mandlik

http://www.yogapoint.com/info/article2.htm

Online Obesity Guide (article by Rian Peter) -

http://www.onlineobesityguide.com/obesity-treatment/obesity-and-fast-goods-is-yoga-helpful-to-cure-obesity/

“Approaches to the Treatment of Obesity” -

http://www.ambafrance-do.org/weight-loss/2454.php

Diana L. Hay is an author and a Yoga teacher intern from Knoxville, Tennessee.  She can be reached at: di21nov@earthlink.net

By Paul Jerard, E-RYT 500

How has the Yoga teacher community managed to flourish so quickly? It seems to have occurred around the time the web made rapid advancements in technology. There is no coincidence in the timing of the popularity growth of Yoga and Internet video technology. Here is what happened and why.

Until recently, most Yoga practitioners were dependent upon training with their Guru, in small groups, or training alone with a book. Without constant stimulation, feedback, or guidance, most students did not participate in Yoga long enough to experience the long-term benefits of regular practice.

Words like “self-realization” and “transformation” can be a mystery, if you practice Yoga without ongoing support. This is where Internet-based Yoga education has been so crucial in the global popularity of Yoga. At this time, any student or teacher of Yoga, can find resources which help one sustain a steady practice.

In turn, the global Yoga teacher community has made web-based resources available for the public. Anyone can learn how to practice Yoga for preventative health, pain management, ailments, physical rehabilitation, or reduction of chronic stress levels.

Evidence, in the form of benefits experienced by long-term practitioners, can be seen in the current economic crisis. Instead of resorting to alcoholism and drugs, a large portion of the public has opted to practice Yoga in classes with like-minded people.

This is in stark contrast to the numbers of people, in the past, who engaged in substance abuse the moment times got tough. This is also an indicator that the long-term benefits of Yoga practice have been realized outside of India. Constant reinforcement, of clean living and a healthy lifestyle, has begun to show its true worth.

These positive changes, in the behavior of societies, worldwide, will contribute to a global economic recovery. People need to think clearly in order to find viable solutions. For example: The pursuit of clean energy solutions will help us now, but future generations will thank us for it. This is only one example of how the Yogic mind-set has managed to influence the global community.

To think clearly, to let go of greed, and to train the mind, are basic principles of Yogic philosophy. This is why online resources, for Yoga education, are so important. We sow the seeds today for a brighter future tomorrow. Instead of plundering the earth for every natural resource, we can logically approach problems with solutions that will permanently help future generations.

Consider the alternative: Our past history, as a species, has shown we make some terrible mistakes. Yet, we have managed to advance despite ourselves. Imagine what good we could accomplish if we work together. This is why the online Yoga teacher community exists. All we have to do is keep spreading the message.

© Copyright 2009 – Paul Jerard / Aura Publications

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By Emma Gleaves

Yoga and Health are closely related – some believe that Yoga is a science of health. When Yoga is practiced correctly, it can bring many benefits – physically, mentally and emotionally through its holistic approach.

Yoga practice teaches people a new lifestyle and a new way of thinking. Asanas, (postures), not only improve the flexibility and strength of the musculoskeletal system but have many other physiological benefits such as:

Decreased pulse and respiratory rates

Decreased blood pressure

Endocrine normalisation

Improved eye-hand co-ordination

Improved posture

Increased energy levels

Weight loss, eg through increased metabolism and stimulation of the thyroid gland

Improved sleep (improved quality and therefore less sleep required)

There are also psychological and biochemical benefits to asanas and these include;

(Psychological)

Improved moods

Increase of self-acceptance and self-actualisation

Decrease of anxiety and depression through focusing the way emotions are expressed in the body

Improved concentration, memory and attention

(Biochemical)

Glucose, sodium, cholesterol and triglycerides decrease

Vitamin C increases

There are a number of chakras located in the body and these have direct links to endocrine glands. They are part of a complex interdependent system and each relates to a physical function, for example, digestion, respiration and circulation. It is important that these messenger systems of nerves and hormones are kept in balance to regulate the body’s physical and emotional balance. Asanas can be used to target areas which may be out of balance.

Whilst many of the above benefits are also applicable to general exercise, Yoga asanas are preferable due to the fact that the parasympathetic nervous system dominates and slow dynamic and static movements take place which decrease the risk of injury.

Whilst asanas are the most well known aspect of Yoga practice, Yoga Breathing, (Pranayama) is also important and closely related to a person’s health.

According to Swami Sivananda, the benefits of pranayama include:

“The body becomes strong and healthy. Too much fat is reduced. There is luster in the face. Eyes sparkle like diamonds. The practitioner becomes very handsome. Voice becomes sweet and melodious”

Breathing patterns can affect the spine in various ways, for example, movement of the ribs and changes in pressure within the chest and abdomen. Exhaling can help relax muscles which can be used as an aid to reduce pain.

Mental performance can be improved through increased brain activity, for example, by breathing through one nostril at a time. Electroencephalogram (EEG) studies of the electrical impulses of the brain have shown that breathing through one nostril results in increased activity on the opposite side of the brain. Some experts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of the brain.

Breathing correctly distributes oxygen to the organs and brain, expels waste carbon dioxide and has control over the flow of energy in the body.

Breathing techniques are employed within the relaxation and meditation techniques of Yoga.

Relaxing the body allows an increase in the flow of blood bringing nutrients to cells and speeding up the removal of waste products. It also quietens the mind. Meditation augments relaxation, introduces perspective and creates peace in the mind and emotions.

The inclusion of relaxation and meditation is not only a physiologic antidote to stress, (which in itself is the cause of many ailments), but is also said to help reduce pain due to the focus on self awareness.

Pain can also be managed through Yoga by helping the brain’s pain centre regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Research shows that Yoga can be used as a healing aid for such conditions as Asthma, respiration problems such as Bronchitis and Emphysema, back pain, migraines, hypertension, fatigue and rheumatism.

Indra Devi, author of many books on Yoga suggests that with Yoga:

“You will be able to enjoy better sleep, a happier disposition, a clearer and calmer mind. You will learn how to build up your health and protect yourself against colds, fevers, constipation, headaches, fatigue, and other troubles. You will know what to do in order to remain youthful, vital and alert, regardless of your calendar-age; how to lose or gain weight; how to get rid of premature wrinkles, and keep a smooth skin and clear complexion.”

Yoga slows down the aging process by giving elasticity to the spine, firming up the skin, removing tension from the body, strengthening the abdominal muscles, eliminating the possibility of a double chin, improving the tone of flabby arm muscles and correcting poor posture. Other anti aging effects may include improved vision and hearing, (due to better nerve and blood supply) and a more positive mental/emotional state.

Swami Sivananda says that “By practicing the Asanas regularly, men and women will acquire a figure which will enhance their beauty and that suppleness which gives them charm and elegance in every movement,” and “be endowed with a peculiar glow in his face and eyes and a peculiar charm in his smile”

Research shows that women who practice Yoga report more body satisfaction, less self-objectification, and greater satisfaction with physical appearance (compared to women who don’t do Yoga).  As Yoga encourages listening to your body there are also fewer symptoms of eating disorders reported by women who practice Yoga, perhaps because the discipline of Yoga makes encourages different thinking about the mind and body by enhancing the mind-body connection.

Yoga encourages a healthy diet and internal and external cleanliness to promote good health and vitality.  A good diet is essential as vitality comes from the body’s energy resources and resistance to disease is increased when there is no “traffic jam” of toxins and impurities.

Yoga is also beneficial on a mental level in that is it said to result in the reduction of feelings of frustration, persecution and insecurity and increased feelings of poise, serenity, contentedness and patience.

The effects of Yoga upon character as noted by Dechanet in Christian Yoga;

“Yoga also produces a more active, willing and generous disposition. It quickens the life of faith, of love of God and our neighbour. It quickens our sense of duty and responsibility as men and, above all, as Christians”.
“It follows that Hatha Yoga influences character to the good. One man, after some weeks of practice, admits he no longer knows himself, and everyone notices a change in his bearing and reaction. He is gentler, more understanding. He faces experience calmly. He is content; the pinpricks of life affect him less or not at all. He is in command of his own will and goes about his studies without fear and anxiety. His whole personality has been altered and he himself feels it steadying and opening out; from this there arises an almost permanent condition of euphoria, of ‘contentedness’ “. “You will feel that gentleness and sympathy come more readily. You will not feel like venting your spleen on others as frequently as before, and if it should occur, you will regret it all the more. You will make a kind of pact of non-violence with yourself. You will still have fits of impatience often enough, and even of anger. But something will be telling you that this is not only bad but even useless, and that it really is not worth the trouble to fly out and get beside yourself for nothing. ‘A great need for sincerity -will bring you to detest, more than others do, not only lying but all forms of duplicity and dissimulation. You will sense the more keenly whatever is not genuine, and even what is merely conventional in speeches and words, and also in attitudes that men think they can take up in order to edify, but more often they take up lest they should lose face”

Yoga may reduce annoyance with others and others’ annoyance with you. If you become less irritable, you tend to irritate others less and tend to be less irritated by what others do. If you develop a cheery spirit, you will find that this is catching!

To conclude, Yoga is beneficial for physical health and improved relaxation. It increases stamina, vitality, zest for life, clarity, concentration, motivation, willpower, self-confidence and awareness, creative insight, love for all and inner peace and happiness.

Happiness is a state of mind and the mind is supported by the body – a healthy mind lives in a healthy body.  Without physical health you would not be completely happy and without mental happiness you wouldn’t be completely healthy.

Emma Gleaves is a Certified Yoga Teacher who teaches in Bolton, Greater Manchester, Great Britain.

Written By Jay Franco

How often do you think about the way that you breathe? If you’re like most people you probably aren’t aware of how you breathe. But how you breathe can have a huge impact on your life and your health. Medical studies have shown that the simple act of deep breathing can have significant health benefits. Here are the top 5 ways that simply taking a few moments to breathe deeply can really improve your health:

1. Deep breathing reduces stress – When you’re very stressed out stop and take 10 very deep breaths. You will instantly feel more relaxed. Try it, you’ll see. Deep breathing supplies the oxygen that your body needs to function well and that extra influx of oxygen can revitalize your body and your mind which will reduce stress and help keep you calm.

2. Deep breathing reduces pain – Have you ever noticed that doctors and medical personnel tell mothers that are giving birth to breathe deeply? Or maybe you’ve noticed that coaches tell athletes that are injured on the field to take deep breaths? That’s because when you take deep breaths your body releases endorphins. Endorphins are your body’s way of fighting pain.

3. Deep breathing helps you relax – Have you ever been told to breathe deeply and count to 10 when you’re angry or upset? Breathing deeply will help your relax and calm down which is why people are encouraged to breathe deeply when they are angry or upset. Taking deep breaths will increase the oxygen flow to your brain which will help you calm down.

4. Deep breathing can reduce your risk of high blood pressure – There are some medical studies that show a connection between high blood pressure and a shallow, fast breathing rate. So the faster your breathing rate is the more likely you are to suffer from high blood pressure. Taking time each day to be more aware of your breath and to breathe slowly and deeply can help you lower your risk of high blood pressure.

5. Deep breathing can increase your energy level – Do you have trouble staying awake after lunch? Do you always feel your energy dip in the mid-afternoon? Millions of people have problems keeping their energy levels up during the day and turn to caffeine or other stimulants when you can get the same energy boost by taking some time to breathe deeply. The extra oxygen that you get from those deep breaths can give you all the boost that you need to get through your day.

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Jay Franco has been a Yoga enthusiast since an early age. He is constantly trying to find practical ways of implementing this ancient knowledge into his Western lifestyle.

For immediate access to Jay’s FREE report on “How To Acquire The Yoga Complete Breath” go to:

http://www.yogascienceofbreath.com/breath.html

By Paul Jerard, E-RYT 500

Do you wonder about the value of certifications earned on the Internet? How do you sort out who is reputable? When is a Yoga teacher correspondence course a viable option? How can anyone benefit from online certification? Will virtual training ever replace traditional face-to-face education of Yoga instructors? Let’s review these questions and sort through your options.

1. Is there a value in Yoga certifications or diplomas earned on the Internet? Many of the world’s Yoga registries, and Yoga certifying organizations, recognize the value of non-contact continuing education credits (CEUs).

Correspondence courses, and online courses, are a form of independent study in many fields, including Yoga. Distance learning credits may be applied toward re-certification or to keep a registration active.

2. How do you sort out which Yoga courses are reputable? If the certifying body specializes in Yoga, this is a major step. The certifying body should have a qualified Yoga teacher trainer on its staff. If the certifying body writes courses for aircraft mechanics and computer repair; you may want to shop around.

3. When is a Yoga teacher correspondence course a viable option? If a person is busy at work, has children at home, or has limited funds for a Yoga education, an online course may be the best option. If you live in a rural area or on an island, distance learning may be your only choice.

4. How can anyone benefit from online certification? Even a bad course would teach you more than you knew about Yoga. However, a well-rounded Yoga teacher course should give you new ideas, even if you have 10, 20, or 30 years of teaching experience.

5. Will virtual training ever completely replace traditional face-to-face education of Yoga instructors? Absolutely not. Yoga teacher education is an ongoing process. Over the years, teachers go through many stages of life. For example: The world economy will improve again. Instructors will have the funds for workshops, camps, and seminars in the future.

On the other hand, why turn away the chance for virtual online training? In comparison, it is much more cost effective than traditional face-to-face Yoga training. With the development of the Internet, and various forms of broadband technology, teacher trainers can now review interns, or established teachers, by streaming video.

This is only the beginning, because 3-D technology is about to make leaps forward within the next decade. Online Yoga teacher training will help instructors improve in an instant. Therefore, it will always be a valuable source of foundational training and continuing education.

© Copyright 2009 – Paul Jerard / Aura Publications

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Written By Steve Atlas

As of late there have been a series of thoughts that I have felt compelled to share with you. Permit me a few moments of your precious time to give you the things that have been on my mind. This is a little philosophical, but perhaps entertaining all the same.

In teaching others there are lessons that one teacher hopes to convey to their student. In fitness, self-defense, Yoga, and most of the physical realm that I’m involved in- many lines of teaching and learning are the same. However a great epiphany has recently happened and I’m embracing it 100%- it is the road to mastery. We’ll get to that shortly.

The very best teachers I have been around have a great gift to not only understand their own craft on such a level of mastery- they also teach you something about life. Being student-minded when we learn allows the flood gates to open wide and to potentially allow the deeper lessons to be realized. I’m not talking about how to perform proper biceps curls, or execute a self-defense move, or how to do triangle pose in Yoga. I’m talking about being a spiritual student.

By listening to the intentions of the teacher, observing the example of the instructor, one can learn far beyond the monetary lessons they (the student) are there for. Be slow to judge and learn to observe ‘everything’.

My recent quest in devouring the knowledge of Yoga has left me almost always having to go back into fierce introspection- to fulfill the desired effect to the students attending. This trait is teaching me to do the same with the martial arts and in fitness coaching. As a result, there is a development of real friends among my clients. True relationships formed and human potential is being realized. Support, acceptance, allowing the ego to fail, patience, all temper: assertion, focus, and the drive to be better.

I am convinced that Real Mastery or the title of it: belongs to the teacher who wants more for their students than they want for themselves. It’s no different for a parent who wants more for their children- the same here. Yet, I have watched with great amusement the aggrandizing of skills and abilities that only the master is able to perform, yet is unwilling to share the essential elements of ‘life’ to help the student understand their potential. I mean, is it any secret that the real answers are not going to come from the teachers skills but rather the dialogue-(from the teacher) that points the student in the direction to find their own path?!

In this highly competitive, ego-centric environment we live in I can think of fewer, more important things that cultivate the personal growth of a person than sincerity, and honesty from a respected teacher to their students. This has been evident over the last few months. Where Karmic Law has dictated that same level of return 10 fold= positive intentions come back to you.

Steve Atlas is the owner of Atlas Training Systems in Spokane, WA. For 15 years he has devoted his life to helping others reach their potential in various physical activities: personal training, self-defence/martial arts, cycling, Yoga, etc,. With Degrees in Sports Medicine (B.Sc.), and Kinesiology (M.Sc.)- Steve has accented his education with nine national certified accreditations, and has earned Full Instructorship in Continuous Movement Martial Arts, and a third degree black belt from Datu Kelly Worden’s Natural Spirit International. Currently Steve is pursuing Paul Jerard’s (E-RYT) Vinyasa Teacher accreditation from Aura Wellness Center and hopes to continue to inspire, lift others, and be a student of light.

“We must continue to learn, apply, and walk the path to find our true purpose”- Steve Atlas