Archive for January, 2010

By Dr. Rita Khanna

I think not many of us know much about our digestive organs. We all know about our heart and lungs, but we pay little attention to our stomach, since it takes lower priority in terms of fatal attacks. However, we definitely attack it with wrong eating habits, over eating, lack of activity, and exercise.

We only care about it when there is a colicky pain, abdominal discomfort, hunger, or loss of appetite. That is why so many people today are suffering from digestive disorders of one sort or another. A basic understanding of the digestive system, and body maintenance, is important in the quest for better health.

PROCESS OF FOOD DIGESTION

The body has two holes – the mouth and the rectum. Between them is a hollow tube which stretches from end to end, uninterrupted in its continuity, except for odd valves interspersed between the many sections. When food particles are ingested, they must be digested, absorbed, and assimilated. This transformation is aided by secretions of the stomach, liver, gall bladder, and pancreas. How the food reaches the cells is described below:

• Ingestion: Food is taken into the digestive canal through the mouth, pharynx, and esophagus.

• Secretion and Digestion: Enzymes, acids, and other chemicals, are secreted for the breakdown of food into smaller particles. This process starts in the stomach and continues into the small intestine.

• Absorption: Water and small soluble units are absorbed in the small and large intestines.

• Assimilation: Food is transported, via the bloodstream, and utilized by the cells of the body.

• Rejection: Undigested particles are expelled from the rectum and anus. This process also removes poisons from the body confines and is part of the general process of cleaning and assimilation that goes on continually.

POINTS TO REMEMBER

• The whole process goes on continually, without a break, until all the food ingested is assimilated and all the wastes are disposed off. The process is thus a smooth-flowing continuum, and each part is dependent on the other parts for its efficient functioning.

If one step goes wrong, the whole process is disturbed, and a vicious circle of bad health results. For example, when the digestive juices are not flowing, in a balanced and regulated manner, assimilation and absorption cannot take place. The whole organism is so integrated and dependent on its parts, that if one part is not working, the whole body suffers.

• The nutritive properties of food depend not only on the quality, but also on the way in which it is prepared, and the atmosphere in which it is eaten. Thus, food prepared with the important ingredients of care and love, contains a great deal of Prana and energy, and gives life to the body.

One’s mental attitude to the food is also of great importance for good digestion. Thus, try to visualize in yourself this structure – passing from end to end, like a pipe, with the rest of the body wrapped around it.

JOURNEY OF FOOD

MOUTH

Food enters the mouth, and the process of digestion begins. Within the mouth – the teeth, palate, tongue, and salivary glands all function together to make the food into a bolus – a mushy lump which will travel neatly into the stomach. The salivary glands secrete a substance containing the enzyme called ptyalin, which breaks down starch and neutralizes acids in the stomach. Saliva is secreted at a rate of one to two liters per day. Therefore, the process of digestion really starts in the mouth.

POINTS TO REMEMBER

• It is important to chew your food properly and make use of saliva and the enzymes it contains. This is the first step to proper digestion and health.

• If the body is not hungry, then the mind and brain do not trigger the digestive juices to function. Therefore, eat only when you are hungry.

• The sight and smell of food causes our digestive juices to flow, especially when it is something which we really enjoy eating. When we are hungry, we enjoy our food more. Hunger is determined by a drop in the blood sugar level. This produces contractions of the stomach wall, which last about thirty seconds each. These ripples are called ‘hunger pains’.

• If we are tense, or the chewing is inadequate, the juices will not flow properly. Therefore, do not eat if you are tense or when you have been rushing around.

• Once the food passes from the mouth, it is usually forgotten, unless we cultivate yogic awareness and try to follow it through the many different channels of the body.

• Avoid excessive indulgence, if you want to tread the path of Yoga and good health.

ESOPHAGUS (FOOD PIPE)

The esophagus starts in the throat and ends in the stomach. It is made of muscles. There are no bones in it. It is about 25 cm long and allows the food you swallow to get to your stomach. The swallowing process is quite complex, and involves the movement of the tongue to throw the food into the esophagus, and the cutting off of the air passages, to prevent food from passing into the lungs. Next time you swallow, close your eyes and try to follow the movements. Become aware of exactly what happens in this common, but usually unconscious, process.

STOMACH

The food pipe ends in the stomach. The stomach wall is thick. The food is churned and digested by the acids and enzymes secreted by the stomach wall. There are two types of stomach movement taking place during digestion:

1. In the stomach wall, muscles exert a steady and slight pressure, which squeezes the food towards the opposite end of the stomach – called the pylorus. This movement pushes the food stored in the upper part of the stomach towards the lower end, where it enters the small intestine.

2. A vigorous contracting movement mixes and churns the food, with digestive juices, and pushes it into the duodenum – the first part of the small intestine. The gastric juices include hydrochloric acid and enzymes – such as pepsin, lipase, rennin (to break down milk), protein, and fats. The stomach secretes hormones, such as gastrin. It also secretes gastric mucin, which plays an important role in the protection of the stomach wall from chemical, microbiological, and mechanical damage. This substance prevents ulcers forming on the wall of the stomach.

POINTS TO REMEMBER

The stomach is about the size of your hands cupped together. To fill the stomach, we need to eat no more than this quantity. However, the stomach can stretch to enormous proportions to accommodate the sometimes enormous amounts of food we deposit in it. For optimal digestion, fill the stomach with one third solid, one third liquid, and one third air. Food stays in the stomach for two to six hours, depending on the type of food consumed.

Fats, and non-vegetarian food, are harder to digest than other protein foods and carbohydrates. This is why a vegetarian meal gives more energy and does not create a feeling of fullness or heaviness. When we eat a big meal, more blood is drained from the brain and other vital organs to the stomach, for greater periods of time, than a light, small meal. Thus, we may feel sleepy after a large meal.

SMALL INTESTINE

The small intestine starts in the lower part of the stomach and knits itself zig-zag in the abdomen. Its length is eight meters, and it is located between the stomach and anus. The inside of the small intestine is held in place by tissues, which are attached to the abdominal wall. The outer side of the wall of the intestine is very delicate. The inner side of the wall of the intestine has hundreds of thousands of villi (hair like projections), which contain blood vessels and lacteals to absorb food. These villi serve to increase the surface area of the absorption mechanism enormously, from 76,000 square centimeters to 4,500 square meters, the size of three tennis courts placed next to each other. Thus, there is plenty of room to absorb nutrients from food.

POINTS TO REMEMBER

We must be sure that the nutrients of the food are accessible to the process of absorption. This means that we must chew our food properly, and with awareness, in order to break down the components. We should also be relaxed to allow the correct concentration of acids, enzymes, and hormones for optimum digestion.

The water we drink enters in to the intestine after about ten minutes, but non- vegetarian diet takes about four hours to enter into intestine. It takes about six to eight hours for digesting the food. The small intestine is the longest section of the digestive tube, and consists of three segments, forming a passage from the pylorus to the large intestine:

• The first part of the small intestines is called Duodenum. It is the shortest segment of the intestine, which is 25 centimeter long, and it starts from the lower end of the stomach. It is roughly horseshoe-shaped, with the open end up and to the left, and it lies behind the liver.

Duodenum receives partially digested food from the stomach and begins the absorption of nutrients. The food is further digested by juices from the liver, and pancreas, which pour down a common bile duct.

The duodenal secretion enters into the blood, and reaches the pancreas, to stimulate it to secrete its alkaline juice and enzymes for the digestion of the food. About one liter of the juice, from the pancreas, enters into the duodenum, in a day, which decreases the acidity of the material coming from the stomach. If it is disturbed, it may lead to ulcers.

• After leaving the duodenum, food passes into the Jejunum, another part of the small intestine. This tube of muscle is two, to two and half meters long; d this part is not really small, but it is thinner than the large intestine, which is short. In jejunum, most of the nutrients are absorbed into the blood.

• It is followed by the four meters long part of the small intestine, which is known as Ileum, where the remaining nutrients are absorbed, before moving into the large intestine.

IMPORTANCE OF THE SMALL INTESTINE

• The food entering into the intestine, from the stomach, contains acid. If such food enters into the intestine suddenly, it may damage the intestine, and it can decrease the digesting capacity of the digestive juices. However, the small intestine converts the indigestible food into the acceptable form, and provides us the elements to maintain life. It can be called as a large food processing plant.

• Through this digestible food, the energy for blood circulation, muscle power, as well as generation of the cells of the body, is obtained.

• Intestines convert lipids (fat) into fatty acids and glycerol.

• The conversion of carbohydrates (notably starch), into glucose, is done by the intestines.

• Even after eating excessively, the special capacity of the intestine manages to keep the person well.

• The intestines digest everything inside the food, except the fibers of the fruits, vegetables, and peels.

LARGE INTESTINE

At the end of the small intestine, there is ileo-cecal valve, connecting it to the large intestine. The length of the large intestine is equal to the height of the person. It starts in the right lower part in the abdomen, at the end of the small intestine.

It proceeds upwards and turns to left, and then proceeds downwards, and ends in the anus. After the digestion is over, the substances, which have not been absorbed in the small intestine, enter the large intestine, in the form of liquid and fiber.

The water is re-absorbed from the large intestine, which enters into the blood and goes to the liver. The liver makes blood from extracted food juice and sends the blood to the heart. The other dirty liquid is sent to the kidneys. The kidneys purify it and send the uric acid to the bladder, from where it comes out in the form of urine.

The remaining unabsorbed materials, such as the skins of fruit and vegetables (mainly cellulose), bile, and intestinal secretions, including mucus, dead bacteria, white blood cells, and cells from the walls of the intestines are excreted by the large intestine. They all get collected in the rectum, which comes out through anal canal.

RECTUM

• Defecation is a complex reflex act. As the passage of faeces into the rectum distends the muscular tube, signals are sent to the conscious and unconscious parts of the brain. This brings about a conscious voluntary decision to inhibit or permit reflex evacuation. If we are relaxed, the process occurs all the more efficiently.

• The parasympathetic system, which is concerned with relaxation of the whole body, allows the sphincters to open and the muscle wall to contract, propelling faeces out of the anus.

• A great many disorders are connected directly to the malfunction of the digestive system. In this way, the digestive system has a direct influence on one’s daily life. You must have noticed for yourself that when you are experiencing digestive troubles, you tend to be pessimistic and easily irritated. Conversely, a healthy digestive system allows one to be happy and free from pain, worry and suffering, to make you cheerful and optimistic.

FOOD FOR THOUGHT

• After swallowing, food takes approximately three seconds to travel from the mouth to the stomach. It takes one to five minutes for the first mouthful to enter the duodenum, and twenty minutes for half the consumed food to leave the stomach. In four and a half hours, it travels from the duodenum to the end of the small intestine. After five and a half hours, the first mouthful has reached the start of the large intestine, the caecum.

The first mouthful of food takes nine and a half hours to reach the end of the large intestine, the sigmoid colon. From start to finish, the complete process of digestion takes from twelve to twenty-four hours.

• Next time you have a meal, try to increase your body awareness by following the progress of digestion in your body. Of course, you will have to remember throughout the day, that the process is going on, but this exercise will increase your awareness.

• Another interesting exercise is to visualize the tubes concerned with defecation, when you go to the toilet. Awareness can be expanded any time and anywhere. There should be no limitations to your awareness, and no psychic blocks or complexes concerning bodily functions.

YOGA AND A HEALTHY DIGESTIVE SYSTEM

A healthy digestive system means energy and vitality; it reflects a positive lifestyle. Yoga is the way to bring about a relaxed, efficient, and harmonious digestive system. It is the key, by which the body systems can be tuned to a state of good health. This includes the nervous system, which co-ordinates such activities as observing the food, and conscious appreciation of it – right down to the last stage where defecation occurs.

YOGASANA FOR THE INTESTINES

In order to keep the digestive system healthy, we must have strong intestines. There are many exercises for the intestines in the form of Surynamaskara, Halasana, Paschimottansana, Shaahankasana, and Yogamudra.

Among all these – Yogamudra is very helpful in regularizing digestion and problems of the gastrointestinal system.

YOGAMUDRA TECHNIQUE

Sit on a mat, on an even surface, in any comfortable Asana. It can be Padmasana, Vajrasana, or Sukhasana. If possible, sit in Padmasana (lotus posture). For Padmasana, bring your right leg over the left thigh, then left leg over the right thigh, sit straight, bring your hands behind the back, hold your left wrist with your right hand, make a fist, and put your thumb inside the fist.

Inhale and stretch the spine. Gently breathe out, and bend forward, till the forehead touches the ground. Keep the eyes closed. Hold the breath outside. It is called, Bahyakumbhaka. Practicing Yogamudra, with Bahyakumbhaka, increases digestion capacity because the blood circulation decreases in the legs, and it is available in the intestine. The blood circulation also increases towards the heart and the brain. There is stretching of the back muscles and massage to the intestine.

If you can’t hold the breath, do normal breathing. Do it for about 20 seconds in the beginning, and increase the time gradually to about five to fifteen minutes, without any fear. For coming up, inhale and slowly lift your head from the ground. It can be done when the stomach is empty or four hours after taking the food. Persons of all ages can practice Yogamudra fearlessly.

BENEFITS

The upper energy of the navel, and the lower energy of the navel, come together in the posture, and then helps in better digestion – it increases flexibility of the knee, hip, and ankle joints – relaxes the neck, back, and arms. Regular practice of Yogamudra gives relief from constipation. indigestion, gas formation, chronic colitis, leucorrhoea, knee joint pain, low backache, and burning sensation in the eyes, which arises from the problem of chronic constipation.

Om Shanti

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

Mobile: + 919849772485 Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Website: www.yogashaastra.in

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).

By Paul Jerard, E-RYT 500

The more we know, the more we realize how much more there is to learn. In Yoga, and in life, each day is a new lesson. Some interns think that, the material they learn in a 200 hour Yoga teacher training will be the “end all” to their education.

After a month into teaching, most of us of us develop a method for expanding our continuing education. The following five tips will help any Yoga teacher gradually reach maximum potential, while living a multi-faceted life.

1. Determine your exact direction. This may depend on the needs of your students or your own quest for personal growth. Whether you are considering training toward the 500 hour level, or becoming a Yoga teacher specialist, you want to draw up a plan to stay on course – without getting “side tracked.”

2. Move forward with purpose. Do you think you can make a habit of studying Yoga for one hour per day? It seems reasonable enough. Imagine how much you could learn in one year. After one year, you will have 365 hours of independent study – in a direction that you can apply toward your student’s needs, your personal growth, or both.

3. Take a realistic look at the pace of your progress. Even when we have a deep passion for Yoga, we must realize that independent study is not a race. Not everyone can study for seven hours per week. Some will study more, but most will study less. It is best to set a steady pace and enjoy life along the way.

4. Reflect back on your progress. It is easy to start a journey, but many can become discouraged along the path. Stop to think about how much you have accomplished. If we invest just four hours of study per week, we have 52 hours of study after three months. Your own continuing education program is a big help to students who depend on your knowledge.

5. Make continuing education a regular part of life. Education, in a subject that we find fascinating, is stimulating, and makes life worth living. As Yoga teachers, we realize that we are students for life. There are many benefits that come with a Yoga teaching position. The lifestyle is healthy. The continuing education stimulates your mind. Your students adopt a less stressful lifestyle. You feel the rewards of watching your students improve their lives.

© Copyright 2010 – Paul Jerard / Aura Publications

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

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

By Paul Jerard, E-RYT 500

There are so many forms of back pain, that it seems impossible for Yoga to help them all. Truthfully, Hatha Yoga is great for pain prevention, but it also helps one cope with chronic back pain. If your day is filled with chronic back pain, less or no pain seems like a miracle. On the other hand, long term inflammations and chronic pain can make any form of adjustment or movement a challenge.

What can one do to get enough pain relief to practice Hatha Yoga, exercise, or physical therapy? In the case of a person who is in severe pain, no matter what he or she does, a physician may recommend a shot of marcaine, triamcenalone, or both. There is a school of thought that believes medication should be avoided at all costs. In reality, pain, and your tolerance of it, will make you come to a personal decision quickly. Each of us is different, and there is no need to make comparisons.

Doctors and chiropractors often recommend Yoga for back pain, but we want to make sure there is a doctor’s approval before beginning a practice. Once approval is received, it is wise to seek out a competent Yoga teacher, with expertise in back pain management. If a prospective Yoga teacher shows no sign of compassion and competence, search until you find one who meets your needs.

With safety in mind, each of us learns to explore the body gradually. Never force or lock a joint while practicing Yoga postures. Learn to incorporate Yogic breathing techniques, as you become comfortable with your practice, and do not skip past foundational Yoga instruction. Listed below are details concerning Trikonasana, which should help a person experiencing chronic back pain.

Trikonasana (Triangle Pose): This is an open twist, which is usually practiced from a standing position, but Chair Yoga practitioners may have learned to do this from a seated position. So many muscles are involved when practicing Trikonasana, that many people forget about the benefits to the skeletal structure.

To reduce pain in the back, the parts of the skeletal structure we are concerned with are the spine, shoulders, pelvis, and hip joints. When we consider back pain, all of these parts come into play, but we often forget that hips have limited range of motion while we move them from side to side. The hips have great range of motion going into a forward bend, but they are designed for stability more than mobility. Forcing the hips into abduction puts excessive torque on the SI joints.

One method to consider is the use of a chair, tall block, or a short stool while practicing Trikonasana. Forget the “cookie cutter” photographs of 19 year old models performing this posture. Forget the dogma from Yoga teachers who want to force your hips to rotate forward. Each skeleton is different. When you mindfully practice Trikonasana, you gently work the hips, pelvis, SI joints, and the rest of your spine, to reduce, or prevent, pain.

© Copyright 2010 – Paul Jerard / Aura Publications

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

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

By Lissa S. Flores

The history of Yoga is based in the Indus Valley civilization. Archeologists are able to physically trace its existence back to 3000 B.C., although it is widely believed to be as old as civilization itself. The definition of Yoga is derived from the Sanskrit root “yuj” meaning to yoke or unite. Yoga is a system through which the body, mind and spirit are integrated, or united, by the balancing of one’s own emotions, actions and intelligence – the union of an individual’s own consciousness with Universal consciousness.

The holistic nature of Yoga allows for a complete healing from the inside out through natural means, unlike modern medicine’s approach of healing from the outside in through conventional medicine and prescription drugs. The practice of Yoga identifies the root of the problem or illness therefore allowing true and lasting healing and health to begin. On the physical plane, one is able to build body strength and stamina through asanas, or poses. On the emotional or mental plane, this strength and vitality thus promotes self esteem, confidence and inner strength. Through pranayama, or breathwork, one is able to then decompress from everyday stressors and anxieties, making the practice of meditation more attainable as one cultivates the ability to calm the body and mind through slow, deep, rhythmic breathing. With continuous meditation one is then able to connect his practical self to the universe, bringing him closer – and eventually – to enlightenment. Life takes on a whole new and much more profound meaning.

The stress of modern society has resulted in modern man’s inability to breathe correctly. When stress kicks in, the body responds in a “fight or flight” mode. Adrenaline, heart rate and blood pressure increase and breathing becomes shallow. All of which catapult the body into further stress. Pranayama encourages correct breathing habits through deep, slow, rhythmic breathwork which instantly calms both body and mind. Through continual practice of pranayama, an individual is more able to control the physiological effects of stress on the body and keep anxieties at bay.

When breathing is done correctly, the body is able to take in more oxygen and expel stale air. The muscles of the body are then able to work more efficiently, and this is essential to performing various asanas in a yoga practice. Through the asanas we are able to stretch and elongate our muscles, strengthen our bones, keep our joints lubricated and massage vital internal organs. We are also able to revitalize energy channels, or chakras, within the body to ensure the unobstructed flow of prana, or life force. For instance, Virbadrasana II, or Warrior II, is a wonderful pose for revitalizing the solar plexus chakra which is responsible for our gut instincts and inner strength. This same pose is also an excellent means to stretch, strengthen and elongate the leg muscles. In Warrior II we are also able to open the hips, which is the largest joint in the body. Opening the joints prevents stiffness and injury which we are all prone to as we grow older. Equally as important, the joints store both physical and emotional toxins; therefore, opening them up allows us to rid our bodies of these poisons.

Through twisting asanas we are able to detox our bodies. Twists are beneficial to opening up the heart and chest, rejuvenating them with fresh blood and oxygen and welcoming positive energy to these areas of the body. Because it is harder to breathe during twisting poses, they can also be considered as “cardio” workout for the lungs, making them stronger. And just as you would wring out all the dirt and grime from a mop, twists allow us to wring out the physical and emotional toxins held deep within.

Backbends and forward bends massage the organs, such as the kidneys and liver, allowing them to work more efficiently in their processes of eliminating waste in the body. Breathing deeply into the lower back when performing forward bends replenishes a fresh supply of blood and oxygen to these organs. Backbends are also amazing at opening the heart and lungs, rejuvenating them and thus enabling them to work more efficiently. On an emotional level, a wonderful backbend like Urdhva Dhanurasana (or Full Wheel), for example, encourages us to open up to deeper trust and love. Yoga poses enable us to experience different states of emotions and thoughts that we may not ordinarily do willingly on our own.

Asanas are also essential to the health and proper functioning of the endocrine system – the pituitary gland, thyroids, adrenals, pancreas, etc. – which is responsible for the aging process, metabolism and hormonal balance. For instance, Balasana, or Child’s Pose, massages the pituitary gland thus promoting hormonal balance within our bodies. With hormonal balance comes stability in our moods, which is one reason Child’s Pose is considered to be restful.

More advanced poses like arm balances and inversions require not just the obvious upper body strength but also core strength. Every movement, whether in yoga practice or in day-to-day physical activity, comes from the core. Various poses can be great tools for reminding us to move with strength through the physical center of our bodies. Poses such as arm balances and inversions invite us to go deeper within ourselves to break through mental blocks of fear and anxiety as we carefully approach their execution.

Performing yoga poses builds physical strength and stamina; rejuvenates and oxygenates every muscle, organ and cell; opens the joints; strengthens the bones; and brings equilibrium to the nervous and endocrine systems. Through breathwork and the movements of our bodies, we are able to cultivate new vitality and vigor. But yoga asanas go well beyond the wonderful physical benefits to the body – they encourage us to be present, to go deeper, to face fears and to remove emotional blocks and open ourselves up to new experiences.

Once we are able to calm the mind and body through pranayama and asanas, we can move into an even deeper realm of consciousness through meditation. Meditation can seem daunting to the novice yogi, especially those who are so overwhelmed by the commotion of modern life. But with practice and patience, meditation can become a very valuable tool at helping us to transcend the physical aspect of our practice in to something that is deeper and more spiritual. Once we have primed the body through breathwork and poses, we move into relaxation and further into meditation. At this stage of one’s practice – or whenever we feel it necessary – meditation liberates us from the physical world. We give ourselves permission to “let go” of anything and everything that is not of the present. We consciously melt tensions away until we reach a point where the only thing that does exist is our connection to the Universe. Through meditation we are able to cultivate our spirituality, oneness with the universe, and better clarity of ourselves and the world around us.

In this day and age, we are bombarded with endless stimulation via the media, and technological advances in electronics keep us connected to work 24 hours a day, 7 days a week. As a result, it has become increasingly difficult for modern man to unwind and break away from professional and social pressures. Meditation is a very viable antidote to this problem because it helps us develop our ability to clear our minds and rid ourselves of mental clutter. Since our physical state is directly affected by our state of mind, the ability to gain mental clarity is therefore vital to our overall well-being.

Meditation also helps us develop our ability to focus. The practice of Trataka, or Steady Gazing, for example, requires single-pointed focus. Through meditation we are able to develop the skill to focus and therefore live in the present moment. Mental focus becomes increasingly important with modern day-to-day stresses which numerous research confirms to be a direct link to physical maladies such as heart attacks and emotional conditions such as anxieties and depression. Anxieties are brought on by non-present thoughts – worries about the future, or judgment and regrets from our past. The practice of meditation helps us to control such thoughts so that we can remain – and live – in the present. A healthy mind leads to a healthy body and meditation helps us achieve both.

In conclusion, Yoga, as a holistic means of health and wellness, allows us to transform our mental capacity to one of calm and clarity and, in doing so, our bodies are able to follow suit toward a path of vitality, health and vigor. Every time we step on to our mats, we move deeper inward and come face-to-face with our fears, acknowledging and learning from them so we can move forward in life in a positive manner. With every vinyasa and asana we learn more about our limitations and become more accepting of ourselves. With every introspective meditation, we see ourselves, others and the world with which we are part of more clearly and thus grow ever more spiritually. With every in breath we welcome blessings and with every out breath we rid ourselves of negativity. With every chant and mantra we open ourselves up to experiencing life in the present moment. With every moment of relaxation we offer gratitude for all that has come to be. And with every practice we grow more awareness and are able to actively take part in our own healing, both physical and emotional. The most amazing, beautiful transformation within takes place each and every time we unite our body, mind and spirit – every single time there is a powerful rebirth and we are transformed into better, more beautiful versions of being.

I came to the practice of Yoga just as many Westerners do – out of necessity resulting from the stresses of life. In 2004, I came to a crossroads in my life: my marriage was coming to an inevitable disintegration as a result of my spouse’s drug abuse. My loved one’s addiction had over the years become my affliction and all the while I acted unaware as a means to protect myself from further hurt and pain of what I inherently knew, but tried to deny, was impending. The events of that year shook my world – and life as I knew it – to its very core. Everything seemed to be crumbling around me and I felt as though I was sinking into the muddiest of waters with no way to pull myself and my family out of peril. I had taken up yoga years prior but practiced only infrequently and with no real connection to its powerful benefits. But the more I came to my mat, the more I was able to see things with better clarity. At first, I practiced as a means to keep myself preoccupied. But this very avoidance technique quickly failed me; through my practice I had no choice but to come face-to-face with deep seeded issues and emotions. From that point on, every moment on the mat was met with closer introspect to what ailed me emotionally. The resulting discovery led to a realization of what my body was outwardly manifesting as a result of my emotional state. And every realization led to the reawakening of my spirituality and eventually the renewal and rebirth of my soul. Today I continue on this Yoga path eager to learn and experience more about myself, others and the universe. I have since reconciled with my husband and we are both working toward rebuilding our marriage and our family. Forgiveness, healing, trust and a return to love would not have been possible without my little green, well-used mat. With every fiber of my being I truly believe this awesome transformation was made possible only through my journey with yoga – my experiences and my life now are definite proof that indeed from the muddiest of waters grows a beautiful lotus…Namaste!

Lissa S. Flores is a certified Yoga teacher. She teaches Yoga classes in Guam.  You can visit Lissa’s site at: http://www.beautifulsoulyoga.com/articles.html

By Dr. Rita Khanna

O traveller get up; it is dawn-it is not right that you continue sleeping.

One who awakes, he finds, One who is asleep, he loses.

Get up and open your eyes from slumber and meditate on your Master.

-Kabir (Mystic Saint of India)

WHAT IS BRAHMAMUHURTA?

Waking up before dawn is Brahmamuhurta. There are varied opinions about exactly which hours constitute Brahmamuhurta. Some say it is from 3am to 6am, that is the last three hours of the night, and others say it is one and a half hours just before Sunrise, when the sky has a rosy-red hue.

A few stars may also be visible. Sivananda Yoga says Brahmamuhurta is the morning period between 3:30 a.m. and 5:30 a.m. This sacred interval is also known as the Amritavela. This is the best time to get out of bed and meet the day. All the birds and animals that Mother Nature has assigned to awake at this time are, indeed, up by then. Hence, they are able to enjoy the sacred bliss of those pristine moments during the Amritavela. This is best time for Meditation and obtaining knowledge.

WHY BRAHMAMUHURTA IS THE BEST TIME FOR MEDITATION?

After a good night’s sleep, the mind becomes refreshed, calm, and serene. There is preponderance of Sattva, or purity in the mind, at this time, as well as in the atmosphere. At this time, the mind is like a blank sheet of paper – free from Raga-dvesha or worldly impressions (Samskaras).

It can be moulded easily. You can infuse it with divine thoughts. Further, all the pure souls start their Meditation during the Brahmamuhurta and send their vibrations throughout the world – benefiting all. So, Meditation comes by itself, without any effort. It is a terrible spiritual loss for you if you do not utilize the period in divine contemplation, because such Sadhana gives quick and maximum progress.

GUIDELINES FOR MEDITATION

• If you are not in the habit of getting up early, use an alarm timepiece. Once the habit is established, there will be no difficulty. The subconscious mind will automatically wake you up at the particular time.

• Do not waste much time in morning ablutions. Answer the calls of nature quickly. Clean your teeth quickly. Be quick. Otherwise, the Brahmamuhurta will pass away quickly.

• If you suffer from constipation have vigorous practice of Salabha, Bhujanga and Dhanur Asanas for 5 minutes as soon as you get up from bed. Otherwise, do Meditation as soon as you get up. You can answer the calls of nature after finishing your morning Meditation with the help of a cup of hot milk.

• In the winter, it is not necessary that you should take a cold bath. Wash the face, hands, and feet quickly; dash cold water on the face and top of the head. This will cool the brain and the eyes.

• As soon as you are ready, sit in Siddha, Padma, or Sukha Asana. Do Meditatation or Japa for half an hour. Then, do Asanas and Mudras. Take rest for 5-10 minutes. Then, do Pranayama, study of the Gita, and other religious books.

• Like Brahmmuhurta, Sandhya time, or dusk, is also favourable for Meditation. During Brahmamuhurta and dusk, the Sushumna Nadi flows readily. When the breath flows through both nostrils, know that the Sushumna is working. You will enter into deep Meditation and Samadhi, without much effort, when Sushumna Nadi flows. That is the reason why Rishis, Yogis, and scriptures speak very highly of these two periods of time. Whenever the Sushumna functions – sit for meditation and enjoy the inner peace of Atman or soul.

• Before you sit for Pranayama practice, thoroughly clean the nostrils. You can take a small quantity of fruit juice, or a small cup of milk, or coffee – even before the practice. When you finish the practice, take a cup of milk, or light tiffin, after 10 minutes.

JUST BEFORE JAPA AND MEDITATION- IF FEELING SLEEPY…

• Do Sirshasana, Sarvangasana, or any other Asana, for five minutes.

• Do Pranayama for five minutes.

• Do both Asana and Pranayama for five minutes.

• Repeat some divine Stotras, hymns, Guru Stotras, chant OM 12 times, or do Kirtan for five minutes.

These will quickly elevate you mind and drive off laziness and sleepiness. You must have a routine according to your convenience and time.

BENEFITS

If we arise before dawn, if possible at Brahmamuhurta, and perform our personal spiritual practice and then go to work, we will find that that our intellect and senses are strengthened greatly. We can be certain that our health will be at its best and we can work more efficiently. So get up, start your Meditation vigorously, and enjoy the eternal bliss of the Inner Self. He who wants to live long, and be healthy, should wake up from sleep at Brahmamuhurta.

MEDITATION TECHNIQUE

• Sit in any comfortable posture, which you can maintain without difficulty throughout the practice. Close your eyes… let your whole body become relaxed and steady… Keep your spine erect and place your hands on the knees… Feel deep peace pervade the whole body and mind… Become aware of the natural breath… feel the air as it flows in and out of the nostrils…

• Contract the glottis slightly and begin to practice Ujjayi Pranayama… The breath should be natural and spontaneous, rather than deep… Practice very soft Ujjayi breathing so that only you can hear it…

• Become aware of the psychic passage between the navel and the throat… Feel the breath moving up and down the psychic passage… On inhalation, the breath ascends from the navel to the throat… On exhalation, it descends from the throat to the navel…

• Continue to move the breath up and down the psychic passage, between the throat and the navel… Count the number of respirations, and at the same time… Be aware of the path through which your consciousness is ascending and descending… Be aware that you are breathing up and down and side by side, maintain complete awareness of the counting… Start counting from 1 right up to 100…

• Focus your attention on the navel and notice the movement of your abdomen… With inspiration, the navel expands… with expiration, it contracts…Maintain awareness of the expansion… and contraction… of your abdomen, and the ascending and descending breath, along with the counting…

• Now, take your awareness to Mooladhara Chakra at the base of the spine…Continue to practice Ujjayi Pranayama… As you inhale, send the breath up the spinal cord from Mooladhara to Ajna Chakra. As you exhale, send the breath down through the spinal cord to Mooladhara.

• Continue to breathe up and down the spinal cord… Feel the Ujjayi breath becoming longer and finer… Fix your attention on Mooladhara Chakra… Ascend the inspired breath through the spinal cord to Ajna, and descend the expired breath through the spinal cord to Mooladhara… Continue to practice in this way…

• Feel the breath and awareness move up and down the spinal cord in a steady… continuous … rhythmic flow…

• Now, leave the psychic passage and the breath…and focus your awareness at the eyebrow centre…Visualize the form of your choice (Om, a point, star, candle flame, crescent moon, flower, or any symbol) and develop complete awareness of that form…Try to see the form very clearly…Hold it for some time…See that the mind does not waver…Watch the form consciously and try to merge yourself within it…Do not lose your awareness of the form…If thoughts come, be aware of them, but go on concentrating on the form…As soon as the mind becomes disturbed… the form will fade… but as long as the mind is quiet and concentrated, the form will remain clear…

• Now, it is time to end the practice…Again bring your awareness to the natural breath…Become aware of the physical body and slowly open your eyes.

Om Shanti

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

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Paul Jerard, E-RYT 500

To become a Yoga teacher is rewarding, but it is contains daily challenges. Below are three different challenges that Yoga teacher interns should put to rest. Even if these challenges do not apply to us personally, it is good to be aware of them for our personal health and that of others.

The Perfection Trap

None of us is perfect. The longer we live, the more imperfections we find within ourselves. A mild case of being a perfectionist can strain or destroy relationships. An excessive case can become a form of excessive compulsive disorder. This can cause behavior that makes one feel compelled to constantly check for potential mistakes that might reveal his or her personal imperfections.

One of the basics in our foundational Yoga training is to let go of judgment. Yet, how many of us can let it go? If we are programmed to be perfect for 30 years, can we stop today? Letting go of the excessive demand for perfection is a gradual process, which may require professional counseling.

There is nothing wrong with wanting life to be perfect; however, you can tell when it is getting out of hand, when the relationships around you are suffering because of it. In this case, it may require counseling for a family or a couple.

On the other hand, a person, who lives in complete disorganization, is apt to create frustration with people who have organized lives. There is a delicate balance between the desire to improve and the demand for perfection.

Fear of Relationships

Each of us has life experiences which occur, due to vulnerability that is part of the relationship-forming process. When we extend ourselves toward another human being, we open ourselves up to the rewards and consequences of negative or positive emotions.

This can happen in any type of relationship. In the teacher/student relationship, the teacher’s feelings should be more reserved. There should be a “mental” line drawn between a professional relationship and any extension of emotional attachment.

Helping Everyone but You

This is like the carpenter, who repairs everyone’s home, but never has the time to fix his or her own house. This desire to help everyone first happens to professionals and trades people of all kinds. With that said – the most common reason people teach Yoga to others is to share the gift of being able to help others help themselves.

Yoga is a method of self-healing that requires each of us to invest time in our personal practice – regardless of how many years we have been practicing.

© Copyright 2010 – Paul Jerard / Aura Publications

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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

By Paul Jerard, E-RYT 500

The motto of every Yoga session is “live in the moment.” Many of us try to live for now, but we wait in anticipation for better weather to come, a bill to be paid off, or our soul mate to arrive. We might put tasks off and create a new method for wasting time. Let us look at taking our Yoga practice off the mat, and bring it into practical use for daily life and solve two common problems.

Anticipation: This is a wonderful human quality, based upon planning for the future. Yet, life should be enjoyed right now. It is good to have plans for the future, but never forget to enjoy this day. While looking at a long-term goal, it is easy to forget those who love us. Enjoy your friends and family each day – as if it was your last day on earth.

Even during Yoga teacher training sessions, some interns become so fixated on completion of their work, that they realize later how much happiness they have missed. It is great to be focused, but we must allow ourselves to experience inner peace when an opportunity arises. A strong work ethic is a wonderful quality, but humans are not designed to be one dimensional.

How do you balance work and play? This is an age old question, but the keyword is “balance.” We need to be moderate in every aspect of life. Work too hard and you run yourself down. Play too much and the world passes you by. The answer is: Live a moderate lifestyle and you will receive the best of both worlds.

Procrastination: This quality is often associated with laziness. We may see it in work most often. It is a method for getting rid of friends and making the world a smaller place for ourselves. Who wants to defend a co-worker, who puts off completing assignments? Who wants the added burden of extra work to make up for someone who never finishes his or her work?

On a personal note: How often do you hear someone say, “I’ll practice Yoga after I lose 50 pounds?” In other words: This person will never practice any form of Yoga, but you can clearly see that Yoga practice would help the quality of his or her life. You may maintain a relationship with this person for life, but it is hard to watch someone put everything off, including the time each of us should invest in maintaining the quality of our health.

If we want to enjoy our life, we have a choice. Some of us enjoy life to our last day, while others look back, too far forward, at the stars, or sleep through it as if life was a boring movie. If we practice any form of Yoga long enough, we begin to realize the value of each precious moment.

© Copyright 2010 – Paul Jerard / Aura Publications

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

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

By Kristen M. Weiner

The 5,000 year old way of healing with Yoga, is a way of healing that models the way to health, happiness and wholeness for those who are interested. The physical, mental, emotional and spiritual aspects are related to the health of a human being.

In the approach of Yoga, there are 5 principles that constitute the essence of yoga and its relation to health.

1. Proper Exercise (Asanas): Hatha Yoga gives attention first to the physical body, which is the vehicle of the soul’s existence and activity. Our physical body is meant to move and exercise. If our lifestyle does not provide natural motion of muscles and joints, then disease and great discomfort will result with time. Proper exercise acts as a lubricating routine to the joints, muscles, ligaments, tendons and other parts of the body. This increases circulation and flexibility. Proper exercise should be pleasant to the practitioner while beneficial to the body, mind and spiritual life. The physical body is an instrument for one’s journey towards perfection with one’s own health. Yogic exercises develop the body which also broaden then mental faculties. With this, the Yogi acquires mastery over the involuntary muscles of one’s organism. Yogic exercises oppose violent muscles movements because they produce large quantities of lactic acid in the muscle fibers. The results of this is fatigue. The effect of this lactic acid and the fatigue it causes is neutralized by the alkali in the muscle fibers. Health is a state when all organs function perfectly under the intelligent control of the mind. With yoga, all movements are gradual with proper breathing and relaxation. As well as by the inhaling of oxygen. Therefore the main purpose of exercise is to increase the circulation, the intake of oxygen and keep arteries elastic.The spinal column and other joints are given attention through yoga maintaing an even supply of blood to every part of the body. Yogis already knew about the connection between the endocrine system and yoga which affects the emotions of the mind. Yogic postures help strengthen the endocrine system through exercises. This helps bring the emotions under control through concentration and relaxation.

2. Proper Breathing (Pranayama): Every part of the body can be filled up with prana which is the vital energy known as the universal energy. The breathing is a manifestation of a vitalizing force called prana. By the regulating the physical breathing, the prana is controlled and this process of controlling the subtle prana is called pranayama. Prana, also, represents all mental and physical energies. It is the easiest to control through the regulation of physical breathing. There is a positive effect of prana on the nervous system which aids in keeping one grounded and calm. Yoga teaches us how to use the lungs to their maximum capacity and how to control the breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and mental clarity. Proper Breathing also aids the body in connecting to its battery, the solar plexus. In the solar plexus, tremendous potential energy is stored. Once the solar plexus is tapped through specific yoga breathing techniques such as pranayama, then this energy is released for physical and mental rejuvenation. Through the practice of asanas and pranayama, the mind becomes one-pointed and thus one can progress quickly in concentration and meditation.

3. Proper Relaxation (Savasana): Proper relaxation cools down the system, as does the radiator of a car. When the body and the mind are continually overworked, their efficiency diminishes. Relaxation is nature’s way of recharging the body. Long before the invention of cars, planes, telephones, computers, freeways and other moderns that trigger stress. Yogis devised very powerful techniques of deep relaxation. As a matter of fact, many modern stress-management and relaxation methods borrow heavily from this tradition. By relaxing deeply all the muscles the Yogi can thoroughly rejuvenate one’s nervous system and attain a deep sense of inner peace. However even while one rests, the average person spends a great deal of physical and mental energy. Most of the energy produced by the body is wasted and useless, especially on unnecessary muscular tension. Every physical action puts tension in the muscles. Before one learns any new physical or mental exercise, one should first learn to observe and be aware of any muscular tension. Also to be able to relax unnecessary tension of the muscles. This is the principle that yoga exercises are based upon. Most of our energy is spent in keeping the muscles in continual readiness for work than in actual useful work done during our lifetime. In order to regulate and balance the work of the body and mind, it is necessary to learn to economize the energy produced by our body. This is the main purpose of learning how to relax.

4. Proper Diet (Vegetarian): Proper diet provides the correct fuel for the body. The energy for the physical body is obtained through food, water, sunlight and air. The body needs food for two purposes for fuel to supply energy and to repair body tissues. There are four elements needed for the body’s repair and upbuilding which are protein, carbohydrates, hydrocarbons and minerals. Besides being responsible for building our physical body, the foods we eat profoundly affect our mind. For maximum body-mind efficiency and complete spiritual awareness, Yoga advocates a lacto-vegetarian diet. Food must be organic, grown, and at its most natural for maximum benefit to ones diet. The air is the most important food. This can be found in the mountains or near the ocean. This is an integral part of the Yogic lifestyle.

5. Positive Thinking (Vedanta) and Meditation (Dhyana): When one practices and lives with positive thinking and meditation, it puts one in more control of oneself in a healthy sense. The intellect is purified. The lower nature is brought under conscious control through steadiness and concentration of the mind. The most important point of all, we become what we think. Thus we should exert to entertain positive and creative thoughts as these will contribute to vibrant health and a peaceful, joyful mind. A positive outlook on life can be developed by learning and practicing the teachings of the philosophy of Vedanta. The mind will be brought under perfect control by regular practice of meditation. Practice of meditation gives constant observation of one’s mind. This involves setting aside a regular time and place for this specific purpose to discover the infinite well of wisdom that lies within. The mind becomes clearer and motives more pure. The subconscious releases hidden knowledge that allows better understanding. The ego is slowly eradicated. Ultimately, the intuitive forces are released leading to a life of wisdom and peace.

Prevention of disease is possible if we are able to follow the above five important Yogic rules for health. Proper exercises to stimulate circulation, proper breathing exercises to absorb more oxygen, proper relaxation of the body and mind, natural wholesome food and proper thinking and concentration of the mind.

“Yoga is a light which, once lit, will never dim. The better your practice, the brighter the flame.” ~B.K.S Iyengar Thus, the better we take care of our health, the brighter our health is.

Kristen M. Weiner is a certified Yoga teacher. She teaches Yoga sessions in the Walnut Creek, California area.  http://www.deafhoodyoga.com/