Archive for the ‘Yoga for Health’ Category

By Bhavan Kumar

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

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

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

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

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

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

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

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

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

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

© Copyright 2010 – Bhavan Kumar / Aura Publications

By Cathlene Evans

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

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

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

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

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

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

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

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

WORKS CITED

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

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

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

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

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

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

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

By Dr. Rita Khanna

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

EXAMINATION

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

YOGIC CAUSES

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

YOGIC MANAGEMENT OF STERILITY

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

SHIRSHASANA: THE HEAD STAND

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

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

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

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

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

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

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

RESTRICTIONS

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

SARVANGASANA: THE SHOULDER STAND

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

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

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

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

VIPARITA KARNI: THE INVERTED POSITION

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

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

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

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

VARIATION OF THE ABOVE ASANAS: LEGS ON THE WALL

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

 MATSYASANA: THE FISH POSE

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

HALASANA: THE PLOUGH POSTURE

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

• This Asana strengthens the male and female reproductory glands.

• It also regenerates the thyroid gland.

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

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

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

BHUJANGASANA: THE COBRA POSE

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

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

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

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

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

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

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

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

DHANURASNA: THE BOW POSTURE

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

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

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

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

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

PASCHIMOTTANASANA: THE POSTERIOR STRETCHING POSTURE

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

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

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

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

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

JANUSIRASANA: THE KNEE AND HEAD POSTURE

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

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

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

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

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

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

SUPTA-VAJRASANA: THE SUPINE PELVIC POSTURE

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

• It is also a powerful means of fighting constipation.

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

ARDHA-MATSYENDRASANA: THE HALF MATSYENDRA POSTURE

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

• It is effective against constipation and dyspepsia.

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

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

BOUND ANGLE POSE: COBBLER’S POSE

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

BANDHA KONASANA: THE YOGA MUDRA FEET JOINED

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

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

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

YOGA MUDRA: THE SYMBOL OF YOGA

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

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

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

• It also revitalizes the male and female genital organs.

• This Mudra remedies nocturnal emission and seminal weakness.

• It fosters control of sexual energy.

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

UDDIYANA-BANDHA: THE RAISING OF THE DIAPHRAGM

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

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

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

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

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

TIPS FOR ENHANCING FERTILITY

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

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

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

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

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

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

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

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

• Exercise regularly to maintain general health and well being.

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

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

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

Good Luck…

Om Shanti

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

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Dr. Rita Khanna

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

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

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

By Katerina Nicodemus

Yoga is a very complex science of health and can have a profound effect on over all health and well being. Yoga means union, its mission is to unite body, mind and spirit. Even if people are skeptical towards the mystical concept, the value of bodily exercise and meditative techniques makes thousands of people to practice Yoga on a daily basis. The principal yogis have understood for ages that proper exercise is designed not to develop muscles and exhaust us, but gently stretch and tone the body and mainly to stimulate circulation in every cell of our body so that full health can be restored. Many people are attracted to Yoga as a way to keep their bodies fit and therefore looking good. Others practice Yoga for specific health issue like tension or backache. Some people are just looking to get more out of their lives. Whatever reason, Yoga can be an instrument to give people what they came for, and more. To be able to understand what Yoga can do, people need to experience it for themselves.

Yoga is an eye opener about ourselves, our feelings, values and of course our health. With regular practice people will suddenly start noticing changes not only how toned and relaxed their bodies became, but also a way of calming the mind and need for searching their inner peace because it is our true nature. It is the self-realization people are looking for whereas they are consciously aware of it or not. Self-realization leads people toward indentifying what their health problem can possibly be, not the medical observation. The body is our instrument and nobody knows it better than we do, once we learn to read it, Yoga can restore and maintain our health.

In such a hectic and high paced living, we do not even realize that we might have a health issues. We are too busy to pay any attention to our body signals which are trying to tell us there is something wrong. We do not admit or allow ourselves to be unwell because it feels like it becomes a sign of weakness which can slow us down in our materialism orientated life style. So many people suffer these days with tension headaches, anxiety, digestive disorders, insomnia, which all these conditions I believe can be fixed simply just by stepping back and taking a deep breath. What is worse, that even children are starting to have similar problems from very young age. So many studies have shown that relaxation in the Corps Pose can help relieve, for instance high blood pressure, and that regular practice of Yoga can help with arthritis, arteriosclerosis, chronic fatigue, asthma, varicose veins and heart conditions.

Depression right now is incredibly on the rise because of an economic situation as so many people are loosing their jobs and therefore have no money to pay their monthly bills. Yoga practice can be a way to help people to deal with depression. Most commonly suggested treatment by doctors for depression is intake of antidepressants. From yogic perspective, antidepressants are simply tools, not good, not bad. What is crucial is to use them wisely in times of need and stay away from them if not needed. There are people who are depressed without knowing it. Both men and women may even avoid treatment because of embarrassment, seeing themselves as weak individuals or believing that not much can be done to help them. Since stress is a huge contributor to depression, part of yoga’s effectiveness is its proven ability to alleviate tension, lift mood and help to lower cortisol levels /cortisol-stress hormone/. Something as simple as a proper posture and deep breathing can affect your mood immediately. Yogis also believe that letting go of muscular tension; can counteract feelings of stress and depression as having another beneficial effects. It is well acknowledged that some depression may have mainly biological basis, yogis often ask: What can be learned from depression? Not only modulating our response to stress, which yoga does very well, but trying to go deeper and searching whether there are other areas of our life – relationships, work, ability to set aside time for ourselves- that need to be addressed. For people who choose yoga as a path out of depression, having faith, being patient and committed to the practice becomes crucial. Faith in yoga is about seeing that what you are doing appears to be working. Certain postures like backbends seem to be therapeutically for people suffering from depression, because the energy required to move into a backbend often overpowers the agitation of the mind, and can bring a feeling of calm. To name a few postures, Supported Downward-Facing Dog Pose is very grounding, stabilizing pose for the emotions and using head support to counteract the fatigue that often comes with depression. From a yogic perspective, active inversions like Headstands and Shoulderstands and restorative inversions like Legs-Up-the-Wall pose are helpful to cultivate emotional stability. It is thought by yogis that regular practice of inversions, especially if done for months or years can have enormous effect, calming and quieting the mind and stabilizing moods. One of the ideas of B.K.S. Iyenger for students with depression was that they hold the tension in the outer portion of their eyes. He would sometimes ask these students to try to, as he puts it, “move the edge of the eyes toward the temple and ears”, while doing a challenging pose. Chanting also is a wonderful practice for people with depression. But as with anything, because we are all unique everything needs an individual approach. What works for one person might not work at all for another.

Many times we have all heard the statement, we are what we eat. This is true of course, because food is necessary for our physical well-being. The yogic diet is quite simply the most nature. It is based on fresh, light, nutritional food such as fruits, grains and vegetables. It’s reason is to keep the body lean and limber and the mind clear and sharp in order to get the most out of yoga practice. Yogis advocate a vegetarian diet because it comes first hand to us and is purely produced by nature. For yogis meat, fish or poultry is considered second hand food, where animal flesh is full of toxins and tends to cause diseases. Most Indian Yogins are lacto-vegetarians, which means, they do not eat meat, but do eat milk and milk products. Many studies are showing that a balanced vegetarian diet is extremely healthy and provides all the essential nutrients a body needs.

Statistically, vegetarians have a lower incident of heart attacks, stroke, kidney disease, and cancer and they are less likely to suffer from obesity. Being a vegetarian is a personal choice which is entirely up to us, but maybe just as a first step try to eat less meat. Try to go for more nature wholesome foods, include more fresh fruit, vegetables, whole grains, legumes, nuts and seeds into our diet. Stay away from processed foods, like white flour, hydrogenated fats, sugary sweets, chemical sweeteners, too much coffee, tea, alcohol, cigarettes and other drugs. Becoming a vegetarian is not about stopping to eat meat but finding a new way of life. Personally, the ideal diet is the one which makes you feeling and being truly healthy, being comfortable and stable in body and mind, experiencing normal bodily functions, and having the strength and endurance to engage in vigorous exercise and the demands of everyday life.

What attracts me most about yoga is its versatility and simplicity at the same time. You can do as little as you want or push yourself as far as you feel like and it is still going to make you feel good. Yoga can be done by anybody, regardless of their age. There are yoga classes for children, pregnant women, elderly, people with injuries and they all can do yoga. To do yoga during pregnancy is one of the best thing a women can do for themselves. Yoga will help them get through pregnancy and delivery, whatever their health or circumstances, and provide a positive environment for the growing child, right from the start. Yoga can be a great source of strength and help women to be more loving and giving mothers. Likewise starting yoga when young gives children the best foundation in life. All children are naturally flexible and have a sense of balance. They are adventurous and love to mimic others, especially when it comes to make different animal poses. Meditation from an early age can help tremendously with children’s concentration.

For elderly, it is never too late to take up yoga. We are only as old as we feel. Our bodies have incredible regenerative powers and even after short yoga practice people will start sleeping better, be more energetic and have more positive outlook on life.

What yoga did for me? As a mother of three little children, I can get pretty stressed out and tired with no time to do anything for me what so ever. Since practicing yoga, every day, I will get up before anybody else and do 40 minutes of yoga exercise and 15 min. of relaxation or breathing. I have always been into exercising, but never realized how much it can really mean to me and how great it can make me feel. If I do not do my yoga in the morning I will always try to squeeze a little time for it during the day. Even If it’s a 5 min. headstand and 5 minute shoulderstand with my youngest daughter who will keep poking into my belly button and think I am being silly. Some days I will feel really tired and upset for what- ever reason. I will close my eyes and take a few deep breaths in our garden and life will suddenly look brighter. As a big bonus, I developed my muscles on my body which I could have never have done before and managed to loose all my baby weight. Whenever I feel stiff, I love doing Sun-Salutation to stretch my spine and feel the energy flowing in my body. I am surprised at myself, what poses I can actually do and how flexible my body has become. I am also lot more aware of my posture and breathing in connection to stress and tiredness. I find myself a lot calmer, rounder, happier and mostly content and fulfilled with what I do. I would be lying if I say I do not have bad days and do not get stressed out, but, most importantly I found tools to help me to deal with it. Lots of my relationships have changed because I started to see people differently. I became even more connected to nature and simplified my life. I do not spend money anymore on things which I thought are making me feel better. I do not need fancy clothes to look and feel good. I finally found myself and realize who I really am. Apart from being a dedicated mother, loving wife, daughter who unconditionally loves her parents, I am a girls who fell in love with yoga and realized that yoga is what I was always meant to be doing. I really wish to become a good yoga teacher. So I can make people happy, healthy and feeling good about themselves.

My case is just an example, how far can Yoga take you if you truly believe in it. If a lot more people could start practicing Yoga, the Earth would become a happier and healthier place to be.

Namaste – light within me, solutes light with in you.

Katerina Nicodemus is a certified Yoga Teacher.

By Kim Kieffer-Williams CPhT

Hatha yoga is a discipline that was introduced in the 15th century by Yogi Swatmarama. It was meant to serve as a purification for the physical body as a means to attain higher levels of meditation. This ancient Indic practice of postures and movement is considered holistic. Hatha Yoga involves discipline of the physical body as well as the higher consciousness of the mind. Over the last several decades Hatha Yoga has become more and more popular within western culture because of its many mental and physical health benefits. In particular clinical studies have shown that the regular practice of Hatha Yoga promotes stress relief, well being and reduction of anxiety and depression in patients suffering from cancer, clinical depression, heart disease, multiple sclerosis or other conditions. The following is a literature review of published studies that suggest the overwhelming efficacy of regular Hatha Yoga practice as a means to treat or augment the therapies of many chronic and acute health conditions.

Anxiety and depression are growing public health issues. These conditions can be debilitating and long time suffering can lead to other physical conditions and maladies. The Department of Integrative Internal Medicine V at the University Duisburg-Essen Germany conducted a study of 24 women who considered themselves emotionally distressed. The study method was controlled and non-randomized. The participants were divided into two groups. Group one participated in a three month long Iyengar yoga class that met twice a week for 90 minutes. Group two was put on a waiting list as a control. In addition salivary cortisol levels were taken from both groups at the beginning and the end of the study. At the conclusion of the study period, as compared to Group two, the women in Group one, reported significant reductions in their perceived stress and state anxiety. They also reported improvements in vigor, fatigue, depression, and physical wellbeing. Salivary cortisol levels were also decreased.1

In another study conducted by the Psychiatric Department of Islamic Azad University, the effects of yoga on depression and anxiety were studied. The test volunteers were assigned to two groups and assessed for state and trait anxiety. One group was assigned to a two-month yoga class; the other group was placed on a waiting list. At the end of the two-month study period the women in both groups were assessed. The women who participated in the yoga classes, and had been suffering from anxiety disorder showed significant reductions in their perceived anxiety over those who had been wait listed. It was concluded that yoga could be considered for a complementary or alternative therapy in the treatment of anxiety disorders.2

Chronic and acute illness can also lead to stress, anxiety and depression. High stress levels can prevent the body from being able to fight illness to its fullest potential. Often medications used to combat various illnesses can cause unwanted side effects. All of these factors can lessen perceived quality of life. The regular practice of yoga has demonstrated that it can be very helpful in dealing with and combating illness.

Wake Forrest University School of Medicine conducted a study of 51 women suffering from either ovarian or breast cancer to determine if Restorative yoga should be indicated as supportive therapy. The study sought to measure levels of fatigue, psychological distress, wellbeing, and quality of life. Among the test subjects, many were undergoing active cancer treatment. The study period was 10 weeks in which participants attended a 75-minute class each week. At the end of the 10 weeks participants completed a questionnaire to assess their progress. Marked improvements were observed in depression, negative affects state anxiety, mental health, and quality of life.3

In a study conducted by the Department of Life Sciences and Swami Vivekananda Yoga Anusandhana Samsthana in Banglor India, a positive correlation was made between the regular practice of yoga and the reduction of nausea, anxiety, depression and distressfulness during chemotherapy. Sixty-two study subjects who were receiving chemotherapy were divided into two groups. Group one received daily 60-minute yoga practices as either supervised or home practice. Group two was given supportive, coping therapy intervention. After the fourth cycle of chemotherapy both groups were assessed for levels of nausea and emesis, anxiety depression and quality of life. In a comparison of the two groups, those who had received yoga showed a significantly greater reduction of nausea and vomiting both pre and post-chemotherapy as well as a reduction of stress and anxiety. 4

Yoga has also proved helpful in a variety of other disease states. A comparative evaluation was made between yoga and conventional therapies for irritable bowel syndrome (IBS). The Department of Physiology at the India Institute of Medical Science in New Delhi designed a randomized control based study to assess 22 male patients with confirmed IBS. The conventional group was give loperimide tablets to control symptoms for two months. The yoga group was given 12 asanas (Vajrasana, Shashankasana, Ushtrasana, Majariasansa Padhastasana, Dhanurasana, Trikonasana in two variations, Pawanmuktsana, and Paschimottanasana) and right nostril breathing twice a day for two months. At the end of the two months both groups showed improvements in state anxiety, autonomic symptoms and reactivity and electrogastrography. The yoga group also showed enhanced parasympathetic reactivity. The study concluded that the yoga program showed additional beneficial effects over the conventional treatment. 5

Coronary artery disease has been shown to respond regular yoga practice. The Yoga Institute in Santacruze, Mumbai conducted a prospective, controlled, open trial with 71 total patients, 42 in the control group. All test subjects had confirmed coronary artery disease. Those in the study group were given a yogic program, including dietary modifications, stress management, and risk factor control measures for one year. Subjects were assessed at the outset and monitored at regular intervals throughout the test period. At the end of the study period the yoga trained group showed significant improvements in serum total cholesterol and serum LDL cholesterol, a greater regression of lesions and in improving myocardial perfusion. Also state anxiety scores improved. Over all the study indicated that clinical benefits and symptom improvments.6

Yogic practice as a lifestyle modification seems to show clinical benefits in the reduction of stress and anxiety. This reduction appears to promote greater healing, regression of disease states and increased quality of life in all of the above studies examined. The applications for better overall heath and wellness are still in the early stages in the west. However more and more western health care practitioner are becoming aware of the great benefits of yoga and referring their patients to this ancient practice. Unlike many other forms of exercise, forms of yoga can be practiced at many physical ability levels with maximum benefits, making it a good choice for almost any person at anytime. The literature suggests that Hatha yoga is not simply a physical exercise but a remedy for the mind, body and soul; the complete person. With the increased demand for quality yoga training in the west, perhaps the application for this ancient art form will become more and more a part of everyday health care.

Kim Kieffer-Williams is a certified Yoga teacher. She teaches Yoga classes in Purcell, Oklahoma.

By Kelley Pryor Amrein

Aging is the outcome of a long life and it is an outcome most people wish for. After all, the alternative to aging is not being around to grow older and who hopes for that. Many expectations surround the aging process including increased wisdom, greater patience, and comfortable self-confidence after years of pushing, striving, and working to build a career, a family, or both. Another set of expectations creeps in, however, as one begins the aging process and notices that first twinge of arthritis, receives the initial diagnosis of hypertension, accepts the rounding of the tummy or the expansion of the hips, or begins to forget a word or number here and there. Most of us take for granted that we will begin to slowly deteriorate into old age. We believe that robust good health is only for the young and as we get older we must accept the inevitable decline to sedentary pursuits and flabby muscles. Fortunately, we can turn to the practice of yoga to help us maintain physical and mental fitness.

In the book Younger Next Year for Women, co-authors Chris Crowley and Henry S. Lodge, M.D. enthusiastically promote increased exercise for the last third of our lives. Mr. Crowley and Dr. Lodge have also written a book, Younger Next Year, focused on men. They believe passionately that exercise, coupled with good eating habits and positive mental and spiritual focus, can keep both men and women from spiraling into rapid decline during the last 30 years or 1/3 of their lives. As Dr. Lodge says, “Some 70 percent of premature death and aging is lifestyle-related. Heart attacks, strokes, the common cancers, diabetes, brittle bones ,most falls, fractures, and serious injuries and many more illnesses are primarily caused by the way we live.” By living a life filled with challenging activity and social interaction, many of us can grow old gracefully and healthfully.

Practicing yoga can address many of the physical, mental, and social issues that face persons as they age. Yoga begins for many people as a physical practice, the focus being on performing postures or asanas to stretch and tone the body. The body becomes more flexible and stronger through a sustained practice of yoga. “ When you perform the asanas, wherever there are impediments in the body due to lack of circulation, so that you are suffering from rheumatoid arthritis, asthma, bronchitis, liver pain, stomach pain, intestinal pain and so on, the postures irrigate the system, and the impediments are washed away.”

Including yogic breathing practices, called pranayama, helps to cleanse the body and calm the mind, reducing the incidence of disease and occurrence of stress. Practicing pranayama also helps to clear and cleanse the respiratory system. Blood circulates more easily. We feel better and our bodies are healthier. Additionally, breathing consciously stills the mind, quieting the chatter inside our heads, bringing a feeling of peace and relaxation. “The regulation of breath keeps the respiratory gate clean and open, and through an unobstructed, undisturbed circulatory system, the blood will feed each and every part of our body. By allowing the blood to circulate to the areas of the body which are unhealthy, they are nourished, toxins are dissolved and the various ailments and symptoms of physical diseases can come to an end.”

As a yoga student progresses in the practice, he or she might notice a mental shift of focus. Gradually the practice of yoga has increased awareness of the inner self, the inner consciousness. A mental growth has begun and proceeds along with the physical achievements attained. This process makes sense, as the word “yoga” is defined as the yoking or union of the individual soul with the universal spirit. Yoga practitioners begin to see and feel how they are connected with one another and with something greater.

Socially, yoga provides a wonderful setting for forging new connections. As we age these social connections become more important. Our previous lives are changing. Our parents are aging or may be gone. Children are growing up and moving away. Friends may move or may pass on. Marriages or significant relationships may end in divorce or death. For these reasons it is vital that we make social connections to sustain us. Dr. Henry S. Lodge explains that our brains are wired to need social interaction. The ‘limbic’ brain or the creative, social part of our brain draws us to other people. We need these social interactions in order to survive and thrive. “Because of the limbic way we’re made, we are not emotional islands. Simply put, we complete each other. . Therefore we cannot make it alone.” A yoga class can bring people together and create a safe, nurturing environment for social engagement.

While it is easy to say that yoga will provide a form of physical exercise, mental awareness, and social connection for people as they age, it is sometimes difficult to draw individuals to a yoga class because they feel like they cannot participate completely. As people age they often develop physical limitations. A potential student who has osteoarthritis might shy away from a class, concerned about pain or stiffness inhibiting their practice. Another person might suffer from high blood pressure or heart disease and be concerned about injuring themselves in an intense yoga practice. Perhaps someone has developed osteoporosis and is worried that too much exercise might cause a fracture of weakened bones. Another person might be uncomfortable with excess weight brought on by a sedentary lifestyle including too much time at a desk. Many people just feel too stiff to participate in an activity that is often viewed as the province of the young, slender and extremely flexible.

In all of the above scenarios and in many other instances, yoga is accessible and can be very rewarding. It is simply important to proceed with caution as a student and to communicate fully with a teacher about concerns and limitations. Using osteoarthritis, high blood pressure, and osteoporosis as examples of potential age-related diseases, it is easy to explore how people with physical limitations can benefit from a yoga practice modified to fit their needs.

In osteoarthritis, the most common form of arthritis, the cartilage that covers the joints and keeps them operating smoothly has been worn away. Many things can cause this wear, including injury to the joint, genetic factors, and, most often, wear and tear to the area. The most commonly affected areas are the weight-bearing joints including the spine, hips, knees and ankles.

Yoga can help to prevent osteoarthritis, alleviate the pain of osteoarthritis, treat the cartilage damaged by osteoarthritis, and provide a way to relieve the stress brought on by the pain of osteoarthritis.

“Yoga is particularly well suited to help prevent or minimize the erosion of cartilage that causes the joint pain of osteoarthritis, and to create greater ease of movement and decrease pain within joint that have already sustained such damage.” Yoga can help to prevent osteoarthritis by causing the joints of the body to move in new and different ways. As the body creates new patterns of movement through yoga practice, flexibility and range of motion are increased. This new movement keeps the joints limber as we age. The movement of the joints in yoga lubricates the joints by distributing synovial fluid, the fluid surrounding the cartilage, thus protecting the joints. The increased movement and range of motion experienced in yoga can contribute to preventing the wear and tear that lead to osteoarthritis.

A Yoga practice can help in the treatment of osteoarthritis in several ways. First, the practice of yoga strengthens the muscles of the body, providing needed support to the joints. Strong muscles help to prevent further wear and tear and pain from osteoarthritis. Exercise and movement are both important parts of the treatment of osteoarthritis and help to increase strength, energy and endurance. The gentle movement of yoga is an effective remedy for the pain of osteoarthritis. Yoga postures increase the movement of the joints and lubricate the joints, helping to alleviate the discomfort of osteoarthritis already present. “One thing yoga does for sure is move the joints into extreme but safe positions, allowing the obscure corners and crevices of each joint to be awash with its lubricating, life-sustaining fluid.” In fact, persons who do not exercise at all can have more joint discomfort than those with an exercise regime.

Finally, Yoga provides an excellent way to reduce the stress brought on by continued pain and stiffness. Holding stress in the painful joints, feeling stress due to a perceived inability to exercise and move, and experiencing isolation as a result, is not good for the body. The breathing exercises in yoga, the yoga postures, and the community of people in a yoga class all aid in reducing stress.

Reducing stress and encouraging physical activity are important goals from anyone who has high blood pressure. High blood pressure is another disease often related to aging. Yoga can provide relief for people with high blood pressure by incorporating asana practice, pranayama practice, and relaxation practice for a total body experience.

Our hearts pump blood throughout our bodies through arteries. It is normal for our blood pressure to rise and fall throughout the day based on our level of activity. When our blood pressure remains elevated regardless of our level of activity, we may have a problem with high blood pressure or hypertension. In this situation, the heart is working harder to pump the blood. Many serious consequences can occur as a result of hypertension including heart attack, heart failure, stroke, kidney failure, and eye problems. There are many reasons why people develop high blood pressure. Weight gain can lead to an increase in blood pressure. Diet may also play a role in causing hypertension as well as genetic factors and the use of certain medications. Stress may play a role in developing high blood pressure and learning to calm the body can often be helpful in reducing blood pressure. Yoga provides a means of strengthening and calming the body which is essential for managing or reducing hypertension.

The practice of yoga can help students with hypertension increase their physical activity. This increase in activity can strengthen the body, increase cardiovascular fitness, and eventually help to reduce blood pressure. It is vital, however, that an individual check with his or her doctor before beginning a yoga program. Certain postures are not appropriate for persons with hypertension. A doctor should also determine what level of cardiovascular exercise is appropriate for an individual. Once the student knows his or her limits, a yoga program can be initiated.

To effectively reach cardiovascular conditioning a vigorous practice of the Sun Salutation series can be introduced. In addition to the Sun Salutations, many standing and seated postures are great for people with hypertension. The main caveat here is to keep the head above the heart in each asana, especially if hypertension is uncontrolled. In inverted postures where the head falls below the heart, the blood rushes to the head causing a rise in blood pressure rather than the intended decrease in pressure.

It is also important to refrain from holding postures for long periods and to continue breathing while in the posture. Long holds or holding the breath can increase the pressure in the body and raise blood pressure. “ . .Any yoga practice, even something as theoretically relaxing as a seated forward bend, can raise your blood pressure if you are uncomfortable or struggling with the pose. Carefully monitoring yourself as you practice is the best way to detect problems. If your breath is smooth and even, and you feel at ease, your blood pressure is likely to be stable.”

In pranayama practice, it is important for the student to practice breathing exercises that do not call for holding the breath. Holding the breath can result in a rise in blood pressure. Practicing abdominal breathing lying down is a relaxing practice which reduces tension and allows plenty of oxygen into the bloodstream. It is an excellent practice for relieving stress and helping to reduce blood pressure. Alternate Nostril Breathing, also called Nadi shodhana or Anuloma Viloma, has many benefits for one with high blood pressure. Alternate nostril breathing is just as the name suggests. The exhale and then the inhale occur on the left side with the right nostril closed. Smoothly, the left nostril is closed so that the exhale and inhale can be taken on the right side. This is practiced for several rounds of breath or up to 10 minutes. James Hewitt, in his book, The Compete Book of Yoga, lists the many benefits of Alternate Nostril breathing, including oxygenating and purifying the blood, toning and soothing the nervous system, and calming and steadying the mind. He suggests that this practice should be used regularly, even if time is limited, and it is especially effective to relax the mind.

Svasana or corpse pose is another excellent way to reduce stress and relax the body. This pose usually follows the asana practice and may be accompanied by a guided relaxation or short meditation. In Svasana the student fully rests the body, allowing for integration of the asana and pranayama practices. Often people are so busy that they neglect relaxation or decide that relaxing is the same as laziness. In fact, taking the time to relax and settle the mind is vital. The body can recharge, creativity can be sparked, excess nervous energy is released and the student emerges both relaxed and energized. “Many important physiological changes are taking place, reducing the body’s energy loss, removing stress, lowering your respiration and pulse rate, and resting the whole system. As you enter deep relaxation, you will feel your mind grow clear and detached.”

Yoga postures, breathing techniques, and relaxation can and should be a vital part of the treatment for high blood pressure. Timothy McCall points to studies that have been done to evaluate the physical response of students with high blood pressure to a practice of asana, pranayama and svasana, and meditation. In one study done in India, the patients who practiced yoga including breathing and relaxation had a higher drop in blood pressure than did students who were treated with drugs. Additionally, the yoga participants lost weight, an outcome which can be helpful to people with high blood pressure. Another study suggests that yoga and relaxation practices lead to more relaxed people and less agitated responses to stimulation keeping blood pressure spikes less drastic. Therefore, yoga should be encouraged as part of a regime to prevent and treat high blood pressure.

Another example of an age-related health issue which can be improved with a yoga practice is Osteoporosis. When we are young, our bones are dense and strong. Beginning a yoga practice when our bones are strong is a great way to maintain the strength and density of our bones as well as to maintain overall strength and flexibility. In an article about osteoporosis on the website Womenfitness.net, the author points to yoga as a wonderful way for women to keep their bones healthy. “The regular practice of weight bearing hatha yoga postures offers women everywhere a safe, scientifically proven way to build bone strength and avoid this debilitating disease” This same weight bearing exercise would also benefit men.

In osteoporosis our bones have lost calcium and minerals. Because bone density has decreased our bones are weaker. Bone density begins to decrease after our twenties and as we age we must be cognizant of the need to protect our bones and keep them strong. Many things can cause our bones to weaken including diet, lack of exercise, inadequate intake of vitamins and minerals, and menopause. Menopause is a crucial time for women. One result of menopause is the decrease in hormone levels which contributes to bone loss.

While engaging in weight-bearing exercises is important for people diagnosed with osteoporosis, it is important to be aware of the risk of fracturing weakened bones. Where an intense yoga practice might have been advantageous when bones were stronger, a more gentle yoga practice is called for now. High impact exercise puts a strain on joints and bones and can cause fractures. So, gentle exercise focused on protecting the bones while healthfully moving the body is the best and safest prescription. “Exercise cannot replace bone that’s already been lost, but it can help maintain strength in the bones. Simple movement can bring softness and agility to the joint. Agility helps us to maintain balance to prevent falling as we age.”

There are many cautions that people with osteoporosis must be aware of when practicing yoga. A qualified yoga teacher who understands the need for modifications is crucial in this situation. Because the most common sites for fractures in osteoporosis are the vertebrae in the spine, the hips and the wrists, it is necessary for a yoga teacher to ensure care when working these areas. Intense forward bends may be contraindicated as they could result in a fracture of the spine. The same is true for twists of the spine, especially forceful twists using the arms to leverage the body. If the wrists are impacted by osteoporosis, the body should not be supported on the hands. Other movements can be substituted to strengthen the arms and gently open the back.

Poses that might be beneficial for osteoporosis include gentle standing poses like trikonasana (triangle) and prasarita padottanasana (wide legged forward bend). These poses can be modified against a wall to provide balance and avoid slips and falls. They require the back to be in a concave position rather than a convex shape. This helps to avoid a fracture of the upper spine. They also promote flexibility and are weight-bearing exercises for the feet and legs.

Gentle backbends, like supported bridge pose, are excellent for strengthening the spine. Seated postures which avoid a strong pull of the spine are best for osteoporosis. Easy seated postures can open the hips, stretch the legs, and gently open the back. Some examples are baddha konasana (cobblers pose) and upavishta konasana (wide angle seated forward bend). The spine should be straight and the pose should be taken slowly and gently to protect the vertebrae. Students and teachers should always be cautious and make use of bolsters, blocks, and blankets to support the back, arms or neck or head in the postures.

Other postures to avoid are ones involving pressure on the neck. The neck should not be hyper extended and care should be taken if the head is tilted back. Bending too far forward can cause fractures in the upper vertebrae. Additionally, poses that place weight on the neck, such as headstand and shoulder stand, should be avoided unless the student is a regular yoga practitioner, or has permission from a doctor. In all cases the student and the instructor must take care to move slowly and gently.

As with osteoarthritis and hypertension, persons with osteoporosis will benefit from a pranayama or breathing practice to calm and cleanse the mind and body. At the end of the practice, the relaxation sequence is always beneficial to calm the system after physical exertion. Because stress has been linked to osteoporosis it is these relaxing practices are as necessary as weight bearing exercise to combat bone loss triggered by high levels of the stress hormone cortisol. Finally, the social aspect of yoga will encourage students to attend class and reap the benefits many benefits of the practice.

As we age, we may face health challenges. We may develop osteoarthritis, high blood pressure, osteoporosis or another age related disease. Our health may require that we proceed with caution in exercise, but that caution does not preclude having a sense of fun and adventure. Yoga is fun. It is full of adventure as we master new postures, learn new breathing techniques or find new ways to relax our minds and bodies. As we age, the benefits from yoga may be even more important to our systems. Yoga is a way to gently and lovingly address the physical reality of aging. “As we grow older and our bodies change, so should our relationship to our yoga practice change. Let that relationship allow you to approach your yoga with knowledge, gentleness, and acceptance.”

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1 Crowley, Chris, and Dr. Henry S. Lodge. Younger Next Year For Women. 1. 1. New York, NY: Workman Publishing Company Inc., 2007. 31. Print.

2 Iyengar, B.K.S. The Tree of Yoga. 1. 1. New Delhi: HarperCollins India, 1988. 80. Print.

3 Hewitt, James. The Complete Yoga Book. 1. 1. New York: Shocken Books, 1977. 56. Print.

4 Iyengar 81

5 Iyengar 3

6 Crowley, and Lodge 302

7 Ali, Dr. Mosaraf, and Jiwan Brar. Therapeutic Yoga. 1. 1. London: Random House, 2002. 77. Print.

8 McCall, Dr. Timothy. Yoga as Medicine. 1. 1. New York: Bantam Dell, 2007. 152. Print.

9 McCall 154

10 McCall 154

11 Ali, and Brar 77

12 McCall 154

13 McCall 154

14 Fishman, Loren, MD, and Ellen Saltonstall. Yoga for Arthritis. 1. 1. New York: W.W. Norton & Company, Inc., 2008. 26. Print.

15 Haaz, Steffany, MFA, RYT. “Yoga for People with Arthritis.” Yoga for Arthritis Patients from Johns Hopkins. 6/23/2009. Johns Hopkins, Web. 01/07/10. <http://www.hopkins-arthritis.org/patient-corner/disease-management/yoga.html>.

16 Ali, and Brar 127

17 McCall 362, 363

18 McCall 373

19 Mantica, Ana. “Yoga Cures: High Blood Pressure.” YogaLife.com:High Blood Pressure. iYogaLife, Web. 07/Jan/2010. <http://www.iyogalife.com/high-blood-pressure/Yoga_Cures_High_Blood_Pressure.php>.

20 Ali, and Brar 129

21 Hewitt 100

22 The Sivananda Yoga Center, . The Sivananda Companion to Yoga. 1. 1. New York, NY: Fireside, 2000. 24. Print

23 McCall 364

24 McCall 363

25 “Managing Osteoporosis Through Yoga.” WomenFitness. WomenFitness.net, Web. 20 Jan 2010. <http://www.womenfitness.net/yoga_osteo.htm>.

26 Nett, Jaki. “Poses for Osteoporosis.” Yoga Journal. Yoga Journal, Web. 13 Jan 2010. <http://www.yogajournal.com/practice>.

27 Francina, Suza. “Safe Yoga for Osteoporosis.” ELDR.com. ELDR.com, Web. 13 Jan 2010. <http://www.eldr.com/article/fitness/safe-yoga-osteoporosis>.

28 “WomenFitness”

29 Nett

30 Nett

31 Suza

32 McCall 445

33 Nett

Kelley Pryor Amrein is a certified Yoga teacher. She was certified as a Yoga teacher in India and the United States. Kelley teaches Yoga sessions in Amherst, New Hampshire.

By Peggy Kelly, CYT

The more I learn about and practice yoga, the more amazed I am at its many benefits. Because of my background as a personal trainer and fitness instructor, I am aware of the benefits of exercise in general, however, yoga is clearly in a class by itself. There are countless reasons to love and appreciate yoga.

Physical Benefits

Physically, yoga improves flexibility, bringing greater range of motion to muscles and joints. Many yoga poses require a person to support the weight of their body in different ways, thereby increasing strength in many muscles. As one practices, muscles are not only becoming stronger, but more toned, long, and lean.

Another physical benefit is pain relief, especially back pain. People who sit down a lot may have tightness and spinal compression. Specific poses can address this effectively, bringing relief to the practitioner.

Yogic breathing provides another significant physical benefit of yoga. There is a calming of the central nervous system by bringing attention to the breath and using the lungs more efficiently. Learning how to properly inflate the lungs and exhale completely also promotes focus, clarity, has a calming effect, and helps with relaxation, thereby benefiting the yogi mentally as well as physically.

Stress Relief

In the busy-ness of life, we tend to get stressed-out, burnt-out, overwhelmed, and anxious. The prescription for this is to practice yoga. We know that being physically active helps alleviate stress, but yoga practice brings a keener awareness to one’s self in the moment. It provides a much needed break from stressors by applying concentration on the poses, as well as through relaxation and meditation. Personally speaking, in the weight room I’ve worked harder on those days when my stress levels were high. However, during the workout, I was typically still thinking about the things that were stressing me out. It’s different with yoga. When I practice yoga, my concentration turns inward as I focus on the postures, giving me the ability to cope with those stressors and put them in the proper perspective. That’s a wonderful way to alleviate stress.

What’s Happening on the Inside?

There are significant things occurring inside the body because of yoga, such as cardiovascular improvement, decreased blood pressure, and slower pulse rate. The heart is working more efficiently. Also benefiting are the circulatory and respiratory systems as they work more efficiently with consistent yoga practice. Yoga provides improved gastrointestinal functioning as well.

In addition, improved cholesterol levels, as well as reduced sodium and triglyceride levels can be credited to yoga. Practicing yoga helps to regulate and control hormone secretion, which means the endocrine system is more efficient.

Wait! There’s so much more! A balanced metabolism, which helps maintain healthy weight can be attributed to yoga. There may also be benefits to the immune system. And who knew that your internal organs could be massaged? Yes, yoga can do that, too! The practice of yoga helps improve the body’s ability to prevent disease, plus, as one becomes more attuned to the body, there is more awareness if something isn’t functioning properly.

It makes you stronger, provides consistent energy, and helps you sleep better. Yoga improves balance and increases body awareness. You will walk taller, sit more ergonomically, and have ways to stretch your body that are safe and effective, with the benefit of reducing aches and pains.

Mind-Body Connection

Not only are there wonderful physical aspects to yoga, but there is also a strong mind-body connection, such as calmness and positive moods. You can learn to use the concentration required for poses into other areas of life. As you continue to incorporate yoga into your life, your focus and ability to pay attention to details improves.

Non-Competitive

Yoga is non-competitive. This enhances a stress-free workout and deepens the introspective nature of yoga. Participants are encouraged to go at their level and to modify a pose as necessary in order to feel their best (as opposed to trying to feel the way they think the person on the mat next door feels). Yoga’s a personal experience.

Important Health Benefits

Those fighting or recovering from cancer can improve because of the benefits of yoga. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have an improved outlook.

Those who suffer from arthritis benefit due to Yoga’s slow, deliberate poses that provide relief from arthritis symptoms. Additionally, I read that when yoga is used in the early stages of muscular dystrophy that it can help return some physical functions. Amazing!

Then there are other ailments such as sciatica, back pain, and constipation that are positively impacted by practicing yoga. There are specific yoga poses that help ease the pain of sciatica. Constipation can be eliminated with yoga combined with a healthy diet. Practicing provides overall improved posture, which helps the digestive system work more efficiently.

Grace & Beauty Abound

Yoga is beautiful. The asanas are graceful and flowing. Meditation enhances that beauty immensely. As it becomes part of one’s life, the benefits can be profound. It’s like “mental floss”. There’s an increased inner awareness and spiritual aspect that is appealing because it rejuvenates, calms, and centers one’s self. As a Christian, my faith is enhanced as I meditate on God’s Word. This is a personal aspect of meditation that can enhance anyone’s spiritual life, regardless of belief or denomination.

Peggy Kelly is a certified Yoga teacher. She teaches Yoga classes in Billerica, Massachusetts.

Prepared by: Dora Szabo

“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”  /Swami Sivananda/

1. Introduction

Practicing yoga is the path towards the wholeness of our lives. An individual is a complex unit, where all the physical, emotional, mental and spiritual layers are in interaction.

While western medical science focuses on the symptoms of disease and various health disorders, yoga takes an effect on the deeper lying causes. The physical body and its health or illness reflects the subtle body of a human being. It shows their mental state and emotions, how they use their mind, approach the world and themselves.

Regular yoga practice starting from the more subtle layers can gradually shape the physical body too towards a more healthy, harmonious and energetic existence. It helps us understand that happiness is the basis of a healthy and harmonious body and soul. It also helps us find it inside ourselves as yoga practice can lead to a physical, mental and spiritual equilibrium that is the source of all happiness. In this condition our vitality is inexhaustible, we stay clear of the negative impacts of aging and reduce the risk of getting sick. Then we live in direct connection with the infinite energy of the universe and can master our own existence.

Naturally all of the above is a simplified explanation of what exactly happens when the different layers of a human being interact. Yoga provides a scientific, precise and logical approach to healing physical disorders. Besides its effect on the subtle body, each yoga exercise has a specific physical impact on the body too. Each exercise is a unique way to help us understand and harmonize a specific area of existence – be it a touch of flu, insomnia or a more serious disease like diabetes.

2. What is Diabetes?

Diabetes is a disorder that affects the way the body uses food for energy. Normally, the sugar taken in is digested and broken down to a simple sugar, known as glucose. The glucose then circulates in the blood where it waits to enter cells to be used as fuel. Insulin, a hormone produced by the pancreas, helps move the glucose into cells. A healthy pancreas adjusts the amount of insulin based on the level of glucose. But, in case of diabetes, this process breaks down, and blood sugar levels become too high.

There are two main types of full-blown diabetes. People with Type I diabetes are completely unable to produce insulin. People with Type II diabetes can produce insulin, but their cells don’t respond to it. In either case, the glucose can’t move into the cells and blood glucose levels can become high. Over time, these high glucose levels can cause serious complications.

There is also a condition referred to as Pre-Diabetes. Pre-diabetes means that the cells of the body are becoming resistant to insulin or the pancreas is not producing as much insulin as required. The blood glucose levels are higher than normal and it is a warning sign that diabetes may develop later.

3. Can Yoga help control diabetes?

There have been numerous studies over the years on the health benefits of Yoga, including its effect on controlling diabetes. There has been some dialogue over whether the benefits achieved with Yoga practice are short-term or long term. However, there is no doubt that Yoga can control diabetes at significantly reduced insulin levels for Type I diabetics and can also control diabetes without any external medication for Type II diabetics. Naturally, Type I diabetes (no production of insulin) is more difficult to treat with Yoga but Type II diabetes can be treated very effectively. Regular Yoga practice can also prevent and heal the ravages of the complications caused by diabetes with the body’s own medicine.

As we know, diabetes affects the pancreas, and endocrine gland due to a sympathetic-parasympathetic imbalance in the body. Yoga recognizes this and helps to restore the balance through a set of practices, including Yoga poses, breathing exercises, diet, meditation and relaxation practices. Let us now look at the five key elements of Yoga practice to see how each one of them contributes to a healthier organism from the point of view of diabetes.

3.1. Proper Breathing

The average person uses only 10% of their lung capacity. This shallow breathing pattern is associated with the “fight or flight’ syndrome which drives blood glucose levels high and also inhibits the body from producing insulin. Pranayama teaches us to maximize the use of the lung capacity as much as possible. It also helps us neutralize the stress that contributes to high blood sugars associated with diabetes. Some of the breathing exercises found particularly beneficial in curing diabetes are:

1) Bhastrika Pranayama

2) Kapalabhati Pranayama

3) AgniSar Kriya

4) Bahya Pranayama

5) Anuloma – Viloma Pranayama

6) Bhramari Pranayama

7) Udgit Pranayama

It is important to note that at-least half an hour per day needs to be invested in the Pranayama practice for its benefits to manifest. While performing the breathing exercises to control diabetes it is recommendable to focus on the pancreas, imagining the normal secretion of insulin. For beginners, it is best to practice Pranayama in the presence an expert Guru at first.

Pranayama has calming effect on nervous system, which reduces stress levels, helping in diabetes treatment. The abdominal muscles and diaphragm are used intensely which puts pressure on the internal organs. Some Yoga schools also claim that diabetes is caused to a large extent by breathing mainly through the right nostril and breathing techniques like Anuloma – Viloma Pranayama can help balance the flow of air through both nostrils.

3.2. Proper Exercise

Asanas are beneficial in treatment of diabetes because they act like insulin, reducing blood glucose levels. During continued moderate exercise glucose is more effectively used in the muscles and they can take in more glucose than they normally do. Due to various twists and stretches in the body, these postures cause the internal viscera to stretch, bringing stimulation to the pancreas and other glands and organs that otherwise receive no stimulation. This increases the blood and oxygen supply to the organs increasing the efficiency and functioning of the organ. Improved blood flow also helps prevent complications of diabetes linked with impaired blood flow. Stretching various glands result in increased efficiency of the endocrine system, have a positive effect on the pancreas and also insulin functioning. Exercise helps remove fatty acids from the blood and builds more muscle mass, so it generates a positive spiral as more muscles can take in more glucose and there is less fat to block the process. Some of the Yoga postures found particularly beneficial in curing diabetes are:

 1) Shavasana

2) Sukhasana

3) Padmasana

4) Vajrasana

5) Surya Namaskar

6) Matsyasana

7) Pashimottanasana

Janushirasana

9) Sasangasana

10) Ardha Kurmasana

11) Ardhmatsyendrasana

12) Pawanmuktasana

13) Ustrasana

14) Bhujangasana

15) Salabhasana

16) Dhanurasana

17) Tadasana

18) Trikonasana

It is important to maintain the Asana for longer duration after attaining the position while relaxing the muscles. Diabetics taking insulin or oral medication must monitor their blood sugar levels before during and after exercise because it can drop radically.

However, if applied correctly, the above postures can help reverse diabetes. The positive spiral induced by Yoga is not yet understood completely, but it has been linked with the increased muscular relaxation, lower blood pressure and weight loss. It is also related to stretch on the pancreas, which stimulates the pancreatic function.

3.3. Proper Relaxation

It has been shown that stress alters blood glucose levels as it blocks the body from producing insulin. Therefore proper relaxation and the resulting reduction in stress levels is key to managing diabetes, especially in type II diabetics.

The reduced stress levels and level of ‘stress hormones’ (adrenaline, noradrenalin and cortisol) in the blood are believed to improve the insulin action. However, for relaxation to be efficient, the brain waves have to be slowed down. This means that the common western ways of ‘relaxing’ (watching movies, dancing, etc) does not actually release stress from the body. It could also happen during sleep but people who are constantly stressed often have trouble entering deeper states of relaxation during sleep. Therefore the conscious relaxation promoted by Yoga (i.e. physical, mental and spiritual relaxation) can be highly beneficial in reducing stress levels and in lowering blood glucose levels.

3.4. Proper Diet

Yoga promotes a simple diet of natural fresh foods as this ensures maximum vital energy intake. Processed, refined and overcooked foods are avoided as these processes destroy much food value. There are many possible explanations for maintaining a vegetarian diet, physical, mental and spiritual. On the physical level, recent research shows a link between the amounts of processed and red meat eaten and the development of type II diabetes. One study published in Diabetologia showed that the high intake of total meat increased the risk of diabetes by 17 per cent, red meat increased the risk by 21 per cent and processed meat by 41 per cent. Meat consumed never completely breaks down but ferments and rots in the gut, releasing uric and nitric acid. In the long run, this leads to the destruction of intestinal villi in the small intestine, therefore maintaining a light vegetarian diet can be very beneficial in preventing or controlling diabetes too.

3.5. Positive Thinking and Meditation

As described earlier, stress is considered a leading cause of diabetes. Research studies suggest that practicing meditation regularly helps reduce the body’s responses to stress by lowering blood pressure, slowing heart rate, reducing oxygen intake, and changing the brain waves to a more relaxed state. Moderating the stress response is also likely to lower blood glucose levels.

On the other hand, constant negative thought vibrations emitted obstruct the organism’s healing process. As David Spero puts it: „When you have a chronic condition such as diabetes, MS, or one of hundreds of others, negative thoughts like those can be crippling.”

It is therefore essential for diabetics to control the thoughts emitted, as thoughts soon become emotions and emotions become our actions. Meditation has been found to be the most efficient method to enhance both our attitude and control for greater self-awareness, better relationships, less stress, depression and anxiety.

4. Summary

As we have seen there are various ways in which diabetes is preventable and even reversible through proper diet, exercise and lifestyle change promoted by Yoga. It will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous and circulatory system, and reduce stress. However, it is important to remember also that none of the above can be considered the primary aim of Yoga. The final goal of all Yogic teaching is to achieve a state of union with the Supreme Soul, where there is no duality. Therefore the real challenge is not to see yoga as a treatment for disease, but as an opportunity to see something deeper in the self. As Elliott S. Dacher puts it: “While many doctors and patients demand proof that yoga really can help certain medical conditions, they risk overlooking yoga’s far-reaching benefits.”

Studies on how Diabetes can be benefited by Yoga published by Timothy McCall, MD :

Shembekar, AG and Kate, SK. Yoga exercises in the management of diabetes mellitus.
Journal of the Diabetes Association of India, 1980 (20) 167-171.

Jain SC, Uppal A, Bhatnagar SO, Talukdar B. A study of response pattern of non insulin dependent diabetics to yoga therapy.
Diabetes Res Clin Pract. 1993 Jan;19(1):69-74.

Monro R E, Power J, Coumar A, Nagarathna R, Dandona P 1992 Yoga Therapy for NIDDM.
Complementary Medical Research 6: 66–88.

Singh S, Malhotra V, Singh KP, Madhu SV, Tandon OP. Role of yoga in modifying certain cardiovascular functions in type 2 diabetic patients.
Assoc Physicians India. 2004 Mar;52:203-6.

Malhotra V, Singh S, Singh KP, Gupta P, Sharma SB, Madhu SV, Tandon OP. Study of yoga asanas in assessment of pulmonary function in NIDDM patients.
Indian J Physiol Pharmacol. 2002 Jul;46(3):313-20.

Singh S; Malhotra V; Singh KP; Sharma SB; Madhu SV; Tandon OP. A preliminary report on the role of Yoga Asanas on oxidative stress in non-insulin dependent diabetes mellitus.
Indian Journal of Clinical Biochemistry. 2001 Jul; 16(2): 216-20

Malhotra V, Singh S, Tandon OP, Sharma SB. The beneficial effect of yoga in diabetes.
Nepal Med Coll J. 2005 Dec;7(2):145-7.

Malhotra V, Singh S, Tandon OP, Madhu SV, Prasad A, Sharma SB. Effect of Yoga asanas on nerve conduction in type 2 diabetes.
Indian J Physiol Pharmacol. 2002 Jul;46(3):298-306.

 
List of References:

1. Internet Resources:

Diabetes, Yoga and Meditation. 5/25/09

http://diabetes.ygoy.com/2009/26/diabetes-yoga-and-meditation/

Joseph B. Nelson, MA, LP: Meditation and the Art of Diabetes Management. 6/24/06 http://www.diabetesselfmanagement.com/articles/alternative-medicine-complementary-therapies/meditation_and_the_art_of_diabetes_management/all/

David Spero: Changing Killer Thoughts. 6/15/09

http://www.diabetesselfmanagement.com/blog/david-spero/changing-killer-thoughts/

Meat Causes Diabetes and Cancer. 11/03/09

http://articlesofhealth.blogspot.com/2009/11/meat-causes-diabetes-and-cancer.html

Kathryn Watson: Can Relaxation Techniques Help Me Manage My Diabetes?

http://ezinearticles.com/?Can-Relaxation-Techniques-Help-Me-Manage-My-Diabetes?&id=445804

Julian Goldstein: Is Therapeutic Hatha Yoga A Cure for Diabetes?

http://www.bikramyoga.com/testimonials/Diabetes.htm

Dr Sujit Chandratreya (MD, DM, DNB, Endocrinologist, Diabetologist): Diabetes & Yoga

http://www.yogapoint.com/therapy/diabetes_yoga.htm

Timothy McCall, MD: 50 Health Conditions Benefited by Yoga (as shown in scientific studies)
© 2007 (Updated June, 2009)

http://www.drmccall.com/50updatedwithreferences6-09.pdf.

Dr Sujit Chandratreya (MD, DM, DNB, Endocrinologist, Diabetologist): Yoga & Diabetes
http://www.yogapoint.com/therapy/diabetes_yoga.htm

2. Other Publications

D. Aune, G. Ursin, M.B. Veierod: Meat consumption and the risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies.
Diabetologia, November 2009, Volume 52, Issue 11, Pages 2277-2287
The pH Miracle Revisited, Dr. Robert and Shelley Young, July, 2010.

Singh S, Malhotra V, Singh KP, Madhu SV, Tandon OP: Role of yoga in modifying certain cardiovascular functions in type 2 diabetic patients.
Department of Physiology, University College of Medical Sciences and GTB Hospital, Shahdara, Delhi 110 095.

Malhotra V, Singh S, Tandon OP, Sharma SB: The beneficial effect of yoga in diabetes.
Nepal Med Coll J. 2005 Dec;7(2):145-7.

Malhotra V, Singh S, Tandon OP, Madhu SV, Prasad A, Sharma SB: Effect of Yoga asanas on nerve conduction in type 2 diabetes.
Indian J Physiol Pharmacol. 2002 Jul;46(3):298-306.
Madhu Kosuri, Gumpeny R. Sridhar: Metabolic Syndrome and Related Disorders.
2009 December,7(6): 515-518.
Online Ahead of Print: November 9, 2009

A preliminary report on the role of yoga asanas on oxidative stress in non-insulin dependent diabetes mellitus
2001 July, 16 (2): 216-220
Journal Indian Journal of Clinical Biochemistry
Publisher Springer India

Badr Aljasir, Maggie Bryson and Bandar Al-shehri: Yoga Practice for the Management of Type II Diabetes Mellitus in Adults: A systematic review
University of Ottawa, Ottawa and University of Toronto, Toronto, Ontario, Canada
Elliott S. Dacher, M.D:Whole Healing: A Step-by-Step Program to Reclaim Your Power to Heal
Pub. Date:  8/1/1997
Publisher(s): Penguin Group USA

By Dr. Rita Khanna

For the ladies, the time of entering their mid-forties is not always comfortable. In the middle years, some will find there is something amiss in their previously active lives. Children are grown up and would have left home to pursue their careers. In some cases, life partners may have left. Physically and mentally, they undergo many changes and confront a number of other health-related issues, such as aging, the passage through menopause, possible physiological imbalances from years of poor lifestyle habits, and specific physical symptoms related to frustrations at a deeper level. We are going to discuss menopause problems in this article.

MENOPAUSE

Menopause is a normal biological event, which occurs in every woman’s life, when the ovaries stop producing eggs and begin to secrete significantly lesser hormones, estrogen, and progesterone. Estrogen prevents the deposition of fat in the arteries and provides protection against coronary heart disease. After the stopping of estrogen production, there is the possibility of development of heart disease, the skin becomes dry, the muscles get stiff, and the body calcium also reduces, which causes osteoporosis. There is a great danger of cancer of the ovaries. Very rarely is it detected timely. One should have the habit of getting a medical check-up regularly. It is important that women understand the workings of their bodies, in order to avoid unnecessary fear, anxiety, and stress at this time. For that, try to understand the function of the endocrine system.

ENDOCRINE SYSTEM

The endocrine system is a system of glands, which are distributed throughout the body, and the hormones secreted by them, into the bloodstream, are distributed to all parts of the body. The endocrinal glands supplement the nervous system, in particular the sympathetic and parasympathetic nerves. Together, they make up a single neuro-endocrine system that integrates and coordinates the metabolic activities of the body, and controls the ability of the body to face changes in the internal and external conditions. It has a great influence in this transitional time. The glands trigger definite organs that react to specific hormones, and in this manner, changes are induced within the body, according to the dictates of the brain, which is also the master controller of the endocrinal system.

ENDOCRINE GLANDS

The major glands that make up the human endocrine system are the hypothalamus, pituitary, thyroid, parathyroid, adrenals, pineal body, and the reproductive glands, which include the ovaries and testes. The pancreas is also part of this hormone-secreting system, even though it is also associated with the digestive system, because it also produces and secretes digestive enzymes. Although the endocrine glands are the body’s main hormone producers, some non-endocrine organs, such as the brain, heart, lungs, kidneys, liver, thymus, skin, and placenta also produce and release hormones. The glands do not work independently. Each gland reacts with, and modifies, the influence of the other glands. Thus, any disorder of the endocrinal system, in general, or in one of the glands in particular, can have negative repercussions on the health of the whole body.

THE PITUITARY GLAND

The pituitary gland and hypothalamus coordinate the menstrual cycle. During menopause, the ovaries produce less estrogen, and progesterone is no longer secreted. In an attempt to stimulate the ovaries into producing eggs, the pituitary produces greater amounts of FSH (Follicle-stimulating hormone) and LH (Luteinizing hormone). These pituitary hormones temporarily (over some years) increase their production until the body finds a substitute for estrogen produced by the ovaries. The fatty tissue and the adrenal glands become this substitute. Increased amounts of FSH and LH are thought to produce hot flushes, a symptom of menopause.

THE THYROID AND PARATHYRIOD GLANDS

The thyroid and parathyroid glands are involved in the homeostasis of bone remodeling. Calcitonin, secreted by the thyroid gland, and parathyroid hormone, secreted by the parathyroid glands, keep the ionic calcium and phosphate balanced, and healthy, within the body, so that the breaking down of old bone is replaced with new. A sluggish thyroid also causes fatigue – another symptom of menopause.

THE ADRENAL GLAND

The adrenal glands control the balance of sodium and potassium in the body, the metabolism of carbohydrates, proteins and fats, balance the sex hormones, produce muscle tone, and produce the fight/flight stress reaction. They are a major source of post-menopausal estrogen, essential for maintaining healthy bones, by helping to convert androstenoodrone into estrogen.

THE THYMUS GLAND

The thymus gland is located close to the heart and is important for the immune system. It produces two hormones, which promote the proliferation and maturation of T cells that destroy microbes and foreign substances. Recently, evidence has suggested that thymic hormone may retard the aging process.

THE PANCREAS

The pancreas secretes glucagon, somatostatin, and pancreatic hormone, which rises or lowers blood glucose levels in the body. Women, who experience fatigue, may have a blood sugar imbalance, which may be due to prolonged stress, chronic infection, cancer, or tumor, but for the most part, is self-induced by eating sugars and refined foods. As a result, the pancreas (pituitary, adrenals and liver) may become ineffective, failing to react appropriately in times of major or minor stress, resulting in fatigue. During and after menopause, the ovaries produce significantly lower levels of oestrogen. While the body finds alternatives for this loss, it is important to keep the ovaries toned and balanced in order to maintain the level of oestrogen the ovaries continue to produce.

YOGA AND MIDLIFE

The middle years are a time to deal with any unresolved issues from the past, in order to move towards the future. Yoga practices are a means of addressing problems, arising from a sedentary lifestyle. It can help release Pranic blocks and free mental and emotional tensions, as these relax stiffness in muscles and joints. Yogasanas, Pranayama, Meditation, Mudras, Yoga Nidra, Shavasna, with breath awareness, are helpful Yogic tools. They all influence the physical, mental, and spiritual planes, helping to release unresolved issues at the unconscious level.

• The physical benefits may be felt, as relief from specific ailments, an improvement in other physical problems, and a whole sense of physical well-being. This can be a very powerful experience for some women, who have lost touch with their body, and who are alienated from the physical dimension.

• The mental and emotional benefits include an overall sense of relaxation and calmness, which act as a means to control stress and tension in our lives.

• At the spiritual level, Yoga can provide an enriching experience through Kirtan and Meditation. For those women, who have lost contact with their spiritual nature, it can awaken this aspect and provide a means to realize a deeper centre within themselves.

YOGASANA

Yoga practices, especially dynamic practices, are a means of addressing problems arising from a sedentary lifestyle. They stimulate and tone all the systems of the body – cardiovascular, nervous, respiratory, digestive, circulatory, and hormonal. Yogasanas that tone and maintain the endocrine glands, and the nervous system that communicates with these glands, include forward and backward bending, twisting and sideways bending, and inverted postures. The practices recommended are: Tadasana, Trikonasana, Surya Namaskara, Vipareeta Karani Mudra, Kandharasana, Halasana, Paschimottanasana, Bhujangasana, Shalabhasana, Dhanurasana, Shashank, Ushtrasana, Marjariasana, Supta vajrasana, and Ardha matsyendrasana.

PRANAYAMA

Pranayama involves influencing the breath and altering the flow of Prana in the body, because Pranamaya Kosha is the link between the Annamaya Kosha (physical body), and the Manomaya Kosha (mind). The practices of Pranayama can reach all the levels of the mind and, therefore, help resolve unconscious issues, by clearing energy blocks and harmonizing Prana. Useful Pranayama practices include full Yogic breath, Kapalbhati, Nadi Shodhana, Bhramari, and Omkar.

MEDITATION

Meditation allows the unconscious thoughts, feelings, and images to rise to the conscious level, while witnessing these as a neutral observer facilitates the resolution of many unconscious conflicts and the release of repressed memories and experiences. Meditation, in particular, Antar Mouna, Trataka, Chidakasha Dharana, and Ajapa Japa can help to maintain physical, mental, and spiritual health.

BANDHAS

Jalandhara, Uddiyana, Moola, and Mahabandha help to redirect Prana and strengthen the whole body.

MUDRAS

Mudras create a link between the physical and Pranic bodies, which together, influence the mental body. With the Nadis clear, and Prana flowing freely, deep-seated conflicts find channels to surface and be resolved. Shambhavi, Nasikagra, and Sahajoli Mudras are useful.

KRIYAS

Neti and Trataka

YOGA NIDRA

Yoga Nidra is a relaxation technique, as well as a tool for reconstructing and reforming the personality. The stages of Sankalpa, and visualization, can act as a support for women in midlife by constructing positive images of the future. For example, Sankalpa can set the scene for changing negative attitudes to positive. Visualization can provide for a woman a vision of herself and the future as positive, healthy, and strong.

To improve the functioning capacity of the ovaries, Shalabhasana contributes very much. Regular and long practice of Shalabhasana assures a simple and healthy life, without getting involved in a whirlwind and its sufferings.

Following is the technique of Shalabhasana.

SHALABHASANA / THE LOCUST POSTURE

Lie face down in prone position. Bring the heels and toes together. Draw your arms down underneath the body (Remove wristwatch, bangles, or anything breakable). Close the fists, of both hands, and keep them under the thigh and the elbows under the abdomen. After slightly lifting the abdomen, adjust the elbows and fists properly. Support the head on the chin.

TECHNIQUE

Inhale deeply, slowly exhale, and then lift both the legs simultaneously, without bending them at knees. Lift them, as much as possible, and keep the heels, toes, ankles, and the knees touching one another. The entire weight of the body is coming on both arms; fists closed and pressed on the ground. Hold the breath after inhaling. Maintain the posture, as long as possible, without any discomfort. Then, slowly exhale, return to original position, and take rest in Makarasana.

NOTE

Shalabhasana can also be done with a single leg.

OTHER BENEFITS

The strength of hamstrings, hip muscles, and pelvic muscles increases. It relieves the problems of lumbago, backache, lumbar spondylosis, and sciatica. The paravertebral muscles, which support the spine, are strengthened. There is also an increase in blood circulation towards the brain and heart. The functioning capacity of the stomach, pancreas, liver, and kidneys increases; hence, there is an increase in appetite and benefits those who are under weight.

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

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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 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.

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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).